(a) Organizing activities
The organizing activities are a good way to eliminate fatigue and promote physical recovery. Tidying up activities after strenuous exercise can make the cardiovascular system, respiratory system is still maintained at a high level, is conducive to repaying the oxygen debt owed during exercise. Tidying up activities to relax the muscles, can be avoided due to local circulatory disorders and affect the metabolic process. Finishing activities should include jogging, respiratory gymnastics and stretching exercises for various muscle groups. Stretching exercises after exercise can eliminate muscle spasm, improve muscle blood circulation, reduce muscle pain and stiffness, eliminate local fatigue, to prevent sports injuries also have a good effect.
(2) Sleep
Sleep is a good way to eliminate fatigue and restore physical strength. During sleep, the excitation process of the cerebral cortex is lowered, the body's catabolism is at the lowest level, and the anabolic process is relatively high, which is conducive to the accumulation of energy in the body. Adult athletes in the usual training period, every day should be 8-9 hours of sleep. During the large amount of exercise and competition, sleep time should be appropriately extended. The sleep time of young athletes should be longer than that of adult athletes, and 10 hours of sleep must be guaranteed every day. If training is scheduled in the morning and afternoon, there should be appropriate time for a nap at noon (1.5 to 2 hours).
(C) warm water bath
The warm water shower after training is the simplest and easiest way to eliminate fatigue. Warm water bath can promote blood circulation throughout the body, regulate blood flow, strengthen the metabolism, is conducive to the body's transportation of nutrients and fatigue material exclusion. The water temperature is 42C for appropriate. Time for 10 to 15 minutes, do not exceed 20 minutes. Half an hour after the end of training, you can also carry out hot and cold water bath. Cold water temperature is 15C, hot water temperature is 40C. cold water shower 1 minute, hot water shower 2 minutes, alternating 3 times.
(D) sauna bath
Also known as hot air bath or Finnish steam bath. China has been produced, so the use of more common. Sanaa bath is in a special cabin with an electric stove to heat the air, resulting in a high-temperature dry environment. In addition to sedation, so that muscle and joint tissue congestion effect, but also can promote a lot of sweating. Wrestling, weightlifting and other athletes commonly used in pre-game weight loss. The method of sauna bath is introduced as follows:
1. In 54 ~ 71C environment, stay 10 ~ 20 minutes.
2. In the environment of 100 to 120C, stay 5 to 7 minutes. Repeat 4 to 5 times. Shower with cold water for 10 to 15 seconds or with warm water for 2.5 to 3 minutes at each interval. Rest in the locker room for 5 to 7 minutes after finishing.
(E) Steam Yu
This is to pass steam into a special hut or closed room, creating a high-temperature, high-humidity environment. Its role is similar to the sauna bath, but easier to cause physical fatigue than the sauna bath. The method of conducting it is as follows: stay in the environment of 40.5 to 46C for 20 to 30 minutes.
(F) massage
Massage is an important means of eliminating fatigue. Such as:
1. Mechanical massage has a massage chair, belt massage machine, massage bed, roller relaxer and small massage equipment.
2. Hydromassage such as pulse hydromassage machine.
3. Pneumatic massage such as pneumatic massage clothes, pneumatic massage pants, foot pneumatic massager, high and low pressure cabin, negative pressure cabin.
(VII) physical therapy
The use of light therapy, wax therapy, electrotherapy and other effects on the local or the whole, can promote blood circulation, accelerate the elimination of fatigue and functional recovery, and at the same time, has the role of treatment of injuries.
(H) oxygen
Use of hyperbaric oxygen ship, in 2 ~ 2.5 standard atmospheric pressure, inhalation of high pressure oxygen effect has been initially confirmed. Hyperbaric oxygen can make the blood oxygen content increase, blood carbon dioxide concentration drop, PH value rise, improve the organization of oxygen reserves, training-induced extreme fatigue, muscle pain, stiffness, acid-base balance imbalance and so on have obvious curative effect. Especially for boxing, wrestling, judo and other athletes whose heads are often hit, it has the effect of reducing headache, dizziness and improving sleep. Negative oxygen ions are also used to eliminate fatigue, have improved back muscle strength, improve cardiopulmonary function, improve hemoglobin concentration and other effects.
(IX) Nutrition
Increased consumption of various nutrients during exercise, and timely replenishment after exercise can help eliminate fatigue and restore physical strength. Sugar, vitamin C, vitamin B, water, etc., should be sufficiently supplemented.
(10) drugs
In order to eliminate fatigue as soon as possible, can be appropriate application of some drugs. Such as the Chinese medicine Huangmao, on the five plus, Sen Sanqi, etc., have adjusted the central nervous system function, dilate the coronary artery, replenish the gas and strengthen the tendons, etc., on the elimination of fatigue has a certain effect. Royal jelly, ginseng, antler and so on have a better effect on nourishing blood and replenishing qi.