After exercise, you must do enough warm-up exercise before strenuous exercise. At the same time, it can improve physical fitness. Regular exercise is conducive to enhancing our cardiopulmonary function. There are many ways to exercise. Let's take a look at the knowledge of fatigue after exercise.
Sleepiness and fatigue after exercise 1 why not recover enough?
We take rest and recovery for granted, and take recovery as a passive process, instead of allocating necessary daily energy expenditure for it.
Our daily energy is allocated to three main functions (in the following order of priority):
1. Important biological functions: We give priority to basic daily survival and maintain various physiological homeostasis. These mechanisms need a lot of energy, such as mental labor consumption, food digestion and air breathing.
2. Daily stress and exercise: Although you think exercise is very important, your body only puts exercise in the second place. Every morning, busy subway buses or traffic jams go to work, busy working days, manic customers, busy trips, and Xiong Haizi comes home with failed papers, all of which are daily pressures. At the end of a busy day in the office, exercise may be a good "stress release", but it is also another form of physical stress-think about how many times you left the office, didn't even want to drive, and wanted to collapse on the sofa at home. In addition, exercise-biologically called stress-induced remodeling-stress-induced physical reconstruction can gain muscle, lose fat and become stronger.
3. Recovery: It needs a lot of energy to replenish exhausted muscle glycogen, improve immune function, and replenish the energy consumed by brain neuron sodium and potassium pumps and exercise muscles (this is also a factor that exercise can lose weight).
Therefore, if you pursue your career, take care of your family, and allocate a lot of energy for fitness and fat reduction, then you are constantly challenging the maximum energy consumption limit of your body every day, thus creating a "recovery debt".
What is "debt collection"?
This is what you left behind because of the huge expenditure on 1 and 2. The performance is: your immune system will collapse, and you will catch a cold (or even a more serious disease); Maybe you will stay up until four o'clock in the morning to sort out the quarterly report and explain to your boss why the competitive products are selling well this quarter, but your product sales are declining, but you don't want to give up the pursuit of gaining muscle and losing fat and become a middle-aged girl or a greasy middle-aged man-after all, a good figure is the symbol of an urban elite. So you dragged your tired body and groggy brain and knocked on a nitrogen pump (which contains a lot of caffeine and irritating substances, commonly known as "chicken blood"), but you stood in front of the squat rack and found your legs weak and listless. You usually feel that the weight in your hand is as heavy as a thousand pounds, and you will cramp or hurt your waist when exercising-it's not because you are incompetent or exercise beyond your ability.
You can't continue training until you recover.
When I get up in the morning, I need to know whether my body is ready, instead of playing hot heavy metal music, taking nitrogen pump or a lot of black coffee to stimulate myself to iron or run. Only by knowing whether your body really recovers can you get ready for training and avoid fatigue and overtraining.
What data reflect whether you have fully recovered?
1, resting heart rate
The study found the relationship between resting heart rate fluctuation and overtraining (lack of rest). An elevated resting heart rate may indicate that you haven't recovered well, which may be due to the stress of training in the past few days, hard work or that you have been dehydrated. The increase of pulse may be a sign of overtraining of sympathetic nervous system (overstimulation), while the significant decrease of pulse may indicate the tension of parasympathetic nerve (increased aerobic capacity). A professional consideration is heart rate variability (it is too professional here, and the height of the curve will drop ~). For the average person, measuring resting heart rate is enough. Rest heart rate should be monitored during sleep or before getting up in the morning. It is common for resting heart rate to fluctuate about 5% every day, so it doesn't matter. However, an increase of more than 5% is usually observed under fatigue. For untrained people, a decrease in resting heart rate in the morning may mean that your heart power becomes better. You can take your pulse, or you can use a heart rate meter, bracelet and other equipment.
2. Weight
Weight loss is rapid. Fast (please pay attention to the word fast) weight loss has several aspects: water, sugar, electrolyte loss, which may affect recovery and performance. One day you wake up and find that you have lost 2% or more weight than yesterday, which may adversely affect your health and sports performance. Therefore, monitoring your weight regularly after getting up and before breakfast can help you stay hydrated and achieve more efficient recovery. But you can't just look at your weight to know your overall health-the so-called loneliness syndrome is not established, you have to consider these indicators comprehensively.
Step 3 sleep
Insomnia at night, sleepiness all night, waking up earlier than usual (for example, in the early stage of adrenal fatigue, the master always wakes up at 4 am for two consecutive days), or lying in bed may be signs of insufficient recovery.
4. Oxygen saturation
It refers to measuring the percentage of oxygen carried by blood. For example, if you see something red or green on the patient's finger in ICU, the blood oxygen saturation is displayed on the monitor (that is, watching the patient's heart rate on TV is a straight line, and the family member is called "doctor! The doctor began to rescue the instrument. The normal healthy blood oxygen saturation value in low altitude areas is between 96% and 99% (but it is often low in high altitude areas such as Tibet and Qinghai). And if you don't have an instrument to measure oxygen saturation, but you find fatigue, fatigue and poor breathing during exercise, it may be the lack of oxygen saturation caused by anemia.
5, whether dehydration
Because cells rely on water for normal metabolism, dehydration will seriously inhibit recovery. The simplest indicator is the color of your urine. If you are dehydrated during training, even if it is only 2% dehydration. Dehydration will also have a harmful effect on your immune state, body temperature and cardiac output, all of which will help you recover. If you have enough water, your urine will become clear or yellow (unless you take vitamins such as Shengcun and Jinshikang, or B vitamins, it will make your urine bright yellow).
6. appetite
Loss of appetite is a sign of insufficient recovery, high-load training and fatigue, which may cause another vicious circle-leading to sustained negative energy balance and subsequent amino acids, and the lack of fat and sugar leads to hormone deficiency. If you don't control your diet, it may mean that you haven't recovered. Similarly, isolated evidence does not hold water. Because loss of appetite may also mean that your metabolic efficiency is higher, your body's ability to mobilize fat is high, and your blood sugar is stable.
7. Muscle pain
One of the causes of delayed muscle soreness (DOMS) is the tearing of muscle fibers, which leads to intramuscular inflammation and cell micro-trauma. Inflammation and injury are very important for muscle gain. Without inflammation, it can't be repaired (even without the role of oncogenes, it doesn't matter), but if you continue to have insufficient rest, you may increase the risk of injury. Persistent muscle soreness is one of the signs of overtraining and overtraining. Pain is normal when you train a lot or suddenly change your training plan (until your fitness dog likes it), but persistent pain is a sign of fatigue.
8. Lack of exercise
Sometimes, dragging our heavy bodies into the gym, we don't want to train, but we force ourselves to go in, and finally get a wonderful sweat experience. Sometimes if you don't want to train, just take a nap and run for 30 minutes easily, and then you feel much better. You should distinguish between psychological factors (laziness) and physical factors (fatigue). A good way to measure this is to finish the warm-up and see how you feel. If you still feel tired after warming up, fatigue is usually due to insufficient recovery.
9. emotions
Research has confirmed the connection between mental state and physical recovery, and the influence of your mental state on recovery. This is why indifference, mood swings, irritability, depression or anxiety often indicate fatigue, illness, insufficient recovery or overtraining.
10, health status
As we all know, healthy and moderate exercise will improve your immune system. But after high-intensity training, it will lead to the consumption of important nutrients, vitamins, minerals and hormones. Many energetic people who exercise regularly often feel that they are "about to get sick". For example, the answer once completed the 120 24kg kettle pendulum and bobby jump in12 minutes, and then rested for a few minutes to work out four cycles. When I got home, I had a sore throat and caught a cold. Because the cold is a self-limiting disease, it died without taking medicine, leading to sinusitis. Really, if you don't die, you won't die So if you just practice hard, you will often wander between health and disease. Headache, nausea, diarrhea and sore throat after exercise are common symptoms of excessive stress, fatigue and illness. Symptoms of upper respiratory tract infection are another common experience of inadequate recovery. If the course of the disease is prolonged, it may be a clear manifestation of overtraining. If you are still dieting while practicing hard (lack of calories), the impact will be even greater.
1 1, sports performance
Now everyone uses bracelets, heart rate belts and heart rate meters to track their performance. Comparing the same physical load (such as the same running speed and the same number of weight groups), we can track the change of heart rate. If your heart rate is higher than the previous times under the same load, obviously you haven't recovered enough.
Why do you feel tired? Because you haven't recovered.
1, balance
Eating and sleeping are a kind of balance. Sleep means recovery, and recovery requires plenty of energy. Girls usually eat 1200 calories a day during fat reduction. What about practice? Drinking a cup of soybean milk after exercise is better than eating high-quality protein with some fruits and eggs. Supplementing protein quickly is beneficial to reducing fat. Recovery requires adequate nutrition.
2. What should I do
First of all, you should consume enough energy, and the gap should not be too big. If you are always hungry, sallow and emaciated, cold hands and feet or even delayed menstruation, then there is something wrong with your nutrition (energy or nutrients) and you should adjust it. In addition, if you are particularly tired, sleep for a while and then exercise until you are full of blood. After all, keeping your mouth shut is the key to losing weight.
Sleepiness and fatigue after exercise 2 Whenever you exercise, your body temperature will be higher than usual.
Because of strenuous exercise, the body temperature will start to drop after a short pause.
For example, if it is an eight-hour hard shift system, people will feel exhausted and want to sleep when they get home at 4 pm.
In fact, this feeling of fatigue is not really a desire to sleep, but a response to a drop in body temperature.
If you insist on not sleeping at this time and give your body a rest and relaxation time, your body temperature will return to normal and you will feel alert again.