It is common for athletes to participate in training or competitions. When the training and competition load exceeds the body's bearing capacity, the temporary decline of physiological function is the change of body function caused by athletes' heavy exercise and high-intensity training in order to improve their sports performance. This is usually called exercise fatigue. Fatigue is a normal reaction to training. Fatigue is generally divided into muscle fatigue, visceral fatigue and nerve fatigue. The degree of fatigue can generally be judged by athletes' self-feeling and some external manifestations.
1 brief overview editing
Taking part in physical exercise, sports training and competitions, to a certain extent, the human body will temporarily reduce its working ability, which is called sports fatigue.
Relieve exercise fatigue
As early as 1880, Moso began to study human fatigue. Since then, many famous scholars have conducted extensive research on fatigue from different angles and by different means, and given different concepts of fatigue.
The 5th International Conference on Sports Biochemistry (1982) pointed out that sports fatigue means that the physiological process of the body can't maintain its function at a specific level and/or the predetermined exercise intensity. This concept combines the functional level of tissues and organs in vivo with exercise ability to evaluate the occurrence and degree of fatigue, which is helpful to select objective indicators for evaluating fatigue, such as heart rate, blood lactic acid, maximum oxygen uptake, output power and so on. When working at a certain level, fatigue can be judged by a single indicator or the simultaneous change of indicators.
Sports fatigue is a physiological phenomenon that the body's working ability is temporarily reduced due to exercise itself and can be restored after proper rest and adjustment. It is an extremely complicated comprehensive reaction process of physical changes. When you are tired, your working ability will decline, and after a period of rest, your working ability will recover. As long as you don't get too tired, you won't harm your health. Therefore, exercise-induced fatigue is a physiological phenomenon and a protective mechanism of human body. However, if people are often in a state of fatigue, the fatigue caused by previous sports has not been eliminated, and new fatigue occurs, fatigue may accumulate, and over time, excessive fatigue will occur, which will affect the health and sports ability of athletes. If some measures can be taken after exercise, fatigue can be eliminated in time, physical strength can be recovered quickly, and the consumed energy substances can be replenished in time or even recovered in excess, which will help to continuously improve the training level.
2 basic classification editing
physical fatigue
Sports fatigue can be divided into physiological fatigue and psychological fatigue in human body.
These two kinds of fatigue have different manifestations. Physical fatigue is characterized by slow movement, insensitivity, decreased coordination, insomnia, irritability and anxiety. Psychological fatigue is a state of fatigue caused by psychological activities, and its subjective symptoms include inattention, memory disorder, difficulty in understanding and reasoning, and mental activity being dull and inaccurate.
Exercise fatigue
Physical fatigue is caused by physical activity or muscle activity, which can be divided into systemic, local, central and peripheral. Fatigue can be divided into mild, moderate and severe fatigue according to the degree. Mild fatigue can be recovered after a short rest, which is a normal phenomenon; Moderate fatigue has the feeling of fatigue, leg pain and palpitation; In addition to fatigue, leg pain and palpitation, severe fatigue also has symptoms such as headache, chest pain, nausea and even vomiting, and these symptoms last for a long time. Due to different types of activities, physical fatigue often produces different symptoms.
Psychological fatigue
In sports competition and training, physical fatigue and psychological fatigue are closely related, so sports fatigue is physical and mental fatigue.
After fatigue, generally speaking, the body will recover quickly after mild fatigue; Moderate fatigue requires better adjustment and rest; Severe fatigue should restore the physiological indexes of the body to the original level or achieve excessive recovery as soon as possible. Therefore, as a coach, in addition to caring about athletes in thought and life, we should mainly combine training means with recovery means for different training stages. Especially for athletes, fatigue is largely related to psychological factors. Therefore, according to the specific situation of specific objects, various recovery methods should be adopted to speed up the recovery process, and there are various recovery methods.
3 Common sense editor
Basic overview
Characteristics of central fatigue
health foods
Central fatigue occurs in the brain and ends in spinal motor neurons. Studies have shown that when the human body is exercising in a stable state, the biochemical changes of the brain are very small, but when the human body is tired and its function declines, the central nervous system will be inhibited.
main performance
(1)ATP concentration decreased, and some oxidase activities in the brain were inhibited.
(2) The decrease of the ratio of tryptophan to branched-chain amino acids in blood will affect the increase of 5- hydroxytryptamine level in the brain, leading to the inhibition of the brain.
(3) Exercise can strengthen the circulation of amino acids and purine nucleotides in the body and increase the content of ammonia in the brain.
Characteristics of peripheral fatigue
Peripheral fatigue occurs at the nerve-muscle junction and ends with skeletal muscle contractile protein.
(1) Neuromuscular joint: For football, the accumulation of acetylcholine in the posterior membrane of the joint after long-term training leads to the lack of normal excitation and relaxation of muscles, which leads to the decline of working ability.
(2) Muscle cell membrane: The number of free radicals produced by long-term exercise increases, and when free radicals attack the cell membrane, the integrity of the cell membrane is destroyed and the permeability is increased.
(3) sarcoplasmic reticulum: Long-term exercise reduces the ability to control calcium channels, and the calcium ion circulation inside and outside cells is disordered.
(4) Metabolic factors: mainly refers to the depletion of energy substances and the increase of metabolites. Long-term training of football players will not only reduce ATP reserves, but also consume a lot of muscle glycogen and liver glycogen, and even reduce blood sugar levels, further causing central fatigue; The accumulation of metabolites mainly refers to the increase of lactic acid level and ammonia content
In a word, the fatigue of athletes in training is not only a problem of one part, but also a problem of a certain link, but a disorder of the whole metabolic process. A correct understanding of sports fatigue will help us solve the fatigue state of athletes and make greater efforts to improve their sports ability.
4 understand the meaning of editing
study found
Sports researchers have done a lot of research on fatigue, and put forward that the negative effect of sports stress may be the root cause of sports fatigue. Such as the exhaustion of metabolic matrix, the accumulation of metabolites and the change of metabolic environment.
health foods
At present, the definition of sports fatigue in sports biochemistry research is the physiological process that the body can't maintain its function at a certain level or the predetermined exercise intensity. At the same time, "exhaustion" is defined as: it is a special form of fatigue, and it is to continue to exercise under fatigue until the muscles and organs can't maintain exercise.
Two characteristics
The definition of "fatigue" has two characteristics:
(1) Evaluate the occurrence and degree of fatigue by combining the functional level and exercise ability of tissues and organs in the body during fatigue;
(2) Choosing objective indicators is helpful to evaluate fatigue.
Through this definition, we can objectively evaluate the fatigue degree of athletes, which is also an important application of fatigue in sports practice.
5 main performance editing
After physical exercise, the body will feel a certain sense of fatigue, which is mainly manifested in three aspects:
Exercise fatigue
Muscle fatigue: the muscle strength decreases, the contraction speed slows down, the muscles appear stiff, swollen and painful, and the movements are slow and uncoordinated.
Nervous fatigue: slow response, wrong judgment and inattention.
Visceral fatigue: shallow breathing, rapid heartbeat, etc.
Because the amount of exercise is different, everyone's situation is different and the degree of fatigue is different. General fatigue is divided into three grades: mild, moderate and very tired. It is normal to feel tired after exercise. Mild fatigue can be eliminated in a short time; Moderate fatigue can also be quickly eliminated by taking a series of measures without affecting the body; However, if severe fatigue cannot be eliminated in time, it will affect study and life and damage the body. Research has proved that the two most critical conditions for athletes to improve their sports performance are the scientificity of sports training and the effectiveness of recovery means, which shows the importance of eliminating fatigue and restoring physical strength.
6 resume rule editing
Overview information
Sports fatigue can be divided into physiological fatigue and psychological fatigue in human body. These two kinds of fatigue have different manifestations. Physical fatigue is mainly manifested in the decline of sports ability. Psychological fatigue is mainly manifested in behavioral changes. According to the characteristics of material and energy metabolism of different sports events, sports events can be divided into five metabolic types (phosphorus metabolism type; Phosphagen glycolytic type; Glycolytic type; Glycolysis aerobic metabolic type; Aerobic metabolic type). The fatigue of different sports has certain regularity. The fatigue of short-term maximum intensity exercise is due to the metabolic changes in muscle cells or the inability of some exercise units to participate in contraction, which leads to the decrease of ATP conversion speed. Long-term moderate-intensity exercise fatigue is often related to the inhibition of energy reserve.
by oneself
The recovery process of sports fatigue;
Energy substance
The change of energy supply quality during and after exercise is the result of consumption and recovery of balance. During exercise, the consumption process is the main process, and the recovery process can't keep up with the consumption process, which shows that the amount of energy substances decreases; During the rest period after exercise, the recovery process is the main process, and the consumption process is reduced. Therefore, energy materials gradually recover and reach or exceed the original level.
(1) the variation law of the amount of energy-supplying substances;
(2) The changing law of the quantity of energy-supplying substances, metabolic regulation and body function.
According to the law of material consumption and recycling process, there are two aspects that can be applied in training:
1. Grasp the rest interval of training class: it is impossible for athletes to fully recover during training. How to choose the most suitable rest interval, ensure the completion of training tasks and achieve good training results is a problem worthy of attention in training classes. At present, the research results show that:
The half-life reaction time of (1) 10 second is 20 to 30 seconds, so the most suitable rest interval should not be less than 30 seconds;
(2) The half-time reaction time of 30-second full-strength exercise is 60 seconds, so the most suitable rest interval is about 60 seconds;
(3) The half-life reaction time of full exercise in one minute is 3 to 4 minutes, so the most suitable rest interval is 4 to 5 minutes;
(4) The maximum acid production is 4× 100 m, and the best half-life reaction of blood lactic acid elimination is about 15 minutes. Active rest helps to eliminate lactic acid.
intermission
2. Grasp the rest interval during training: During training, we should choose the most suitable rest interval according to the training purpose and the main energy substances consumed in the body, and supplement the consumed energy substances or take other relevant measures during this period to speed up the recovery process. The recovery time of substances after exhaustive exercise is shown in the following table:
recovery time
Material recovery time after exhaustive exercise:
Phosphagen recovery in muscles:
Minimum: 2 minutes
3 minutes at most.
Oxyhemoglobin recovery:
Minimum: 1 min
2 minutes at most
Muscle glycogen recovery after long-term exercise;
Minimum time: 10 hour
Up to 46 hours
Recovery of muscle glycogen after intermittent training;
Minimum: 5 hours
Max: 24 hours
Elimination of lactic acid in muscle and blood during active rest;
Minimum: 30 minutes
Maximum value: 1 hour
Eliminate lactic acid in muscles and blood during meditation;
Minimum: 1 hour
2 hours at most
7 Exclusion editing
Methods of eliminating fatigue
1. Use various methods to relax muscles, improve muscle blood circulation, accelerate the excretion of metabolites and supplement nutrition. Such as finishing activities, water bath, steam bath, sauna, physical therapy, massage and so on.
by oneself
2. Eliminate fatigue by adjusting the functional state of nervous system. Such as sleep, qigong, psychological recovery, relaxation exercises, music therapy, etc.
3. Promote the elimination of fatigue by supplementing a large number of substances lost by the body during exercise. For example, take oxygen, supplement nutrition, and use some Chinese medicines to regulate body functions.
Methods of eliminating fatigue
Complete the activity
Finishing activities is a good way to eliminate fatigue and promote physical recovery. Coaches and athletes should pay enough attention to it. After strenuous exercise, finishing activities can keep the cardiovascular system and respiratory system at a high level, which is conducive to repaying the oxygen debt owed during exercise. Completing activities can relax muscles and avoid affecting metabolic process due to local circulation disorder.
Finishing activities should include jogging, breathing gymnastics and stretching exercises of various muscle groups. Stretching after exercise can eliminate muscle contracture, improve muscle blood circulation, reduce muscle soreness and stiffness, eliminate local fatigue, and also play a good role in preventing sports injuries.
physiatrics
Especially massage can promote blood circulation, accelerate fatigue elimination and functional recovery.
Massage is an effective means of rehabilitation. Massage should focus on the most burdened parts, mainly kneading muscle parts, alternately using pressing, shaking and beating, and muscle parts can be elbow and foot. Joints are not only the focus of exercise, but also the hub of exercise. Should be carried out in an all-round way, mainly by rubbing, interspersed with pressing, rubbing and pulling. Massage should be done all over the body first, then locally. General body massage is prone position. According to the different events, if a department is overloaded with exercise, it needs massage, and it should be done after the whole body massage. When massaging limbs, massage large muscle groups first, and then massage small muscle groups. For example, massage lower limbs, first massage thigh muscles and then massage calf muscles, improve the working ability of muscle ligaments, accelerate the elimination of metabolites that are sore when muscles are stiff and tired, and improve blood circulation and cardiac contraction function.
sleep
Sleep is a good way to eliminate fatigue and restore physical strength. During sleep, the excitement process in the cerebral cortex is reduced, and the catabolism in the body is at the lowest level, while the anabolic process is relatively high, which is conducive to the accumulation of energy in the body.
Adult athletes sleep 8-9 hours a day during normal training. During heavy exercise and competition, sleep time should be appropriately extended. Teenagers' sleep time is longer than that of adult athletes, and they must ensure 10 hours of sleep every day.
First, try to calm your mental state before going to bed; Second, avoid external stimuli; Third, keep the indoor air fresh; Fourth, wash your feet before going to bed to give your brain a rest and help you fall asleep as soon as possible. So as to quickly eliminate fatigue.
lukewarm bath
The easiest way to eliminate fatigue is to take a hot bath after training. Warm water bath can promote blood circulation, regulate blood flow and strengthen metabolism, which is beneficial to the transport of nutrients and the elimination of fatigue substances in the body. The water temperature is about 42℃. The time is 10~ 15 minutes, no more than 20 minutes. After half an hour of training, you can also take a cold and hot bath. Cold water temperature 15℃, hot water temperature 40℃. Cold shower 1 min, hot shower for 2 minutes, alternating 3 times.
nutrition
An important factor that causes fatigue during exercise is insufficient energy supply, which increases the consumption of various nutrients during exercise. Supplementing in time after exercise is helpful to eliminate fatigue and restore physical strength. Pay attention to supplement energy and vitamins when you are tired, especially sugar, vitamin C and B 1. In summer or when you sweat a lot, add salt and water. The food should be nutritious and easy to digest. Try to eat fresh vegetables, fruits and other alkaline foods, but different sports need different nutrition. Speed goods should contain easily absorbed sugar, vitamin B 1 and protein and phosphorus with more vitamin C; For endurance events, more sugar should be provided to increase sugar reserves, and vitamin B 1, vitamin C and phosphorus should be supplemented at the same time; Protein and vitamin B2 need to be supplemented in strength events, so timely supplementation of related nutrients during exercise can not only improve the body's anti-fatigue ability, but also help to eliminate exercise fatigue.
Conceptual activity
(5) Psychological recovery is mainly mental activity. Under the guidance of certain formulaic hints, relax muscles and calm the mind. So as to regulate the function of the autonomic nervous system, and then use the rhetoric with a certain willingness to mobilize themselves. Such as suggestive sleep rest, muscle relaxation and psychological adjustment training. Practice has proved that the above methods can promote the elimination of physical fatigue as soon as possible and accelerate the recovery process of the body. In addition, listening to music in a comfortable and elegant environment can weaken the boring and monotonous stimulation of track and field training and eliminate fatigue.
medical science
The use of Radix Astragali, Radix Acanthopanacis Senticosi, Radix Notoginseng and other traditional Chinese medicines has the functions of regulating central nervous system, dilating coronary artery, invigorating qi and strengthening tendons, and has a good effect on promoting the elimination of fatigue. It can obviously promote fatigue, and athletes who work for a long time can also use vitamin B 12 and adenosine triphosphate.
In a word, strengthening medical supervision, knowing the athletes' physical condition in time and mastering their fatigue degree play an important role in eliminating fatigue and improving sports performance.
8 Get out of the misunderstanding of editing
Overview information
Many people complain bitterly after exercise, feel sore all over and feel very tired for several days. This is normal. Many fitness enthusiasts will feel very tired if they exercise a lot or change their training methods. But the body is tired and needs to be supplemented. How can I make up for it? Many people have such doubts.
Can you recover faster and better by eating more meat and food? This is actually a very common nutrition misunderstanding.
Everyone knows the principle of acid-base balance, in fact, our body also has the problem of acid-base balance. Under normal circumstances, human blood can automatically adjust the pH value to 7.35 ~ 7.45. When our body is "sour", it will accelerate the generation of fatigue, and people will feel tired and weak. According to the Health Times, Mr. Hideo Hara, a world-renowned doctor of medicine and a Japanese expert, suggested that when more and more acidic substances accumulate in the body, fatigue and diseases will occur. Normal people have an alkaline constitution, and their blood pH is 7.35 ~ 7.45, but these people only account for about 10% of the total population. More people's blood pH is below 7.35, and their bodies are in a sub-health state between health and disease. The most obvious performance is that they are prone to fatigue, which is called acidic constitution.
Learn food collocation.
1, learn the acid-base collocation of food and stay away from "acidic constitution"
Eating proper amount of acidic food and alkaline food will maintain the acid-base balance of body fluids, but if the food is not properly matched, it will cause physiological acid-base imbalance. From the point of view of nutrition, acidic food and alkaline food are actually aimed at their effects on the acid-base balance of human body. When the food is not properly matched and the acidic food in the diet exceeds the required amount, the blood will be acidic and the viscosity will increase, which will make the body feel tired and affect health. At the same time, acidification of body fluids can also mobilize calcium in bones to be free, leading to bone loss and calcium deficiency.
What are acidic food and alkaline food? Which foods are acidic and which are alkaline?
Acidic food contains a lot of protein. Because it contains sulfur, phosphorus and other elements, most of the final products are acidic after human body modification, so it is called acidic food. Although the content of protein in whole grains is not high, it is acidic due to excessive phosphorus. Because fruits are rich in potassium, magnesium and calcium, most of them are alkaline foods, but they are acidic in the human body, such as plums and prunes, because they contain organic acids that the human body cannot metabolize and directly enter the urine. It should be pointed out that although milk and some dairy products are rich in protein, they are alkaline because they also contain enough calcium.
Alkaline foods Most vegetables and fruits are rich in inorganic salts such as calcium, potassium, sodium and magnesium, and their final products in the human body are alkaline, so they are called alkaline foods. People may think, how can fruits with prominent sour taste, such as oranges and grapes, be classified as alkaline food? This is because the taste of "acid" is not the standard to judge the acidity and alkalinity of food, but the acidity and alkalinity of their metabolites. Metabolites of organic acids (such as ascorbic acid and oxalic acid) contained in these "acidic" foods are alkaline, so they are still alkaline foods. Some dried fruits such as coconuts, apricots and chestnuts are alkaline foods, while peanuts and walnuts are acidic foods.
Many foods we often eat are acidic. Eating more meat will make our body fluids more acidic, which will only make us "more tired", so we should pay attention to the intake of alkaline food.
Acid-base collocation
2. Pay more attention to acid-base collocation after exercise to speed up the recovery of fatigue after exercise.
I don't know if you have noticed that many people will take an iced coke as the first choice to quench their thirst after exercise, and feel "a cool word". Is this right or not?
When we are engaged in strenuous sports, everyone will feel more or less tired and sore. That's because our body will produce acidic substances during exercise, and the accumulation of acidic substances will lead to physical fatigue. From this perspective, we need "alkaline drinks" to help us "neutralize acid and alkali" and eliminate fatigue and muscle aches more quickly. From the point of view of nutrition, coke contains carbon dioxide and phosphoric acid, which determines that coke is an "acidic drink". At this time, if you supplement the body with cola containing phosphoric acid, it will aggravate the fatigue of the body, so that the pH in the body cannot be neutralized and fatigue is not easy to recover, so it cannot be recommended as a drink during exercise. As a sports nutritionist, you should be able to correctly realize that bodybuilders should make up "water" reasonably before and after exercise: it is not advisable to drink coke before and after exercise. Because a lot of electrolytes are lost in the human body during exercise, it is the right choice to drink alkaline sports drinks containing electrolytes after exercise, correct the acidification trend of body fluids, and achieve "acid-base collocation, and exercise is not tiring".
1 Introduction Editor
Muscle fatigue is a phenomenon that the ability of doing work decreases when muscles work repeatedly. Fatigue during exercise is related to the intensity of muscle work. High-intensity anaerobic exercise makes muscle fatigue happen faster; During low-intensity aerobic exercise, muscle work can be maintained for a long time without fatigue. [ 1]
2 causes of muscle fatigue editor
The absolute ability of muscle to do work and resist fatigue is related to the type of muscle fiber. Fast muscle fiber is mainly supplied by anaerobic metabolism, which has the characteristics of high output power and easy fatigue. Slow muscle fiber is mainly supplied by aerobic metabolism, with low output power and strong anti-fatigue ability.
From the energy supply system, the original phosphate system mainly provides energy for short-term maximum and near-maximum anaerobic exercise, and its reserve can only maintain exercise 10 second. Therefore, the depletion of stored ATP and creatine phosphate is one of the reasons for muscle fatigue during short-term maximum and near maximum anaerobic exercise.
Lactic acid is produced by short-term high-intensity exercise that provides energy by glycolysis. Lactic acid, as a strong organic acid, dissociates to produce H ions, which causes the decrease of muscle PH value. The accumulation of H ions will interfere with the combination of calcium ions and troponin, thus interfering with the contraction process of muscles and leading to fatigue.
When the intensity of exercise is low and the duration of exercise is long, muscle glycogen will be decomposed to provide energy for exercise. However, the storage of muscle glycogen is limited (generally, the storage in human muscle is 300-400g). If muscle glycogen is decomposed and consumed in large quantities, muscle fatigue will occur. Muscle glycogen content may become the limiting factor of total exercise load in resistance training with small load, multiple repetitions and multiple groups.
3 muscle fatigue recovery method editor
sleep
Ensuring adequate sleep is a good way to eliminate fatigue and restore physical strength. During sleep, the excitement process in the cerebral cortex is reduced, and the catabolism in the body is at the lowest level, while the anabolic process is relatively high, which is conducive to the accumulation of energy in the body. We should ensure 8-9 hours' sleep every day to completely relax our bodies.
massage
Divided into passive massage and self-massage; Passive massage refers to the manipulation of the body by the masseur's hands, which makes the capillaries in the muscles expand and open, improves local blood circulation and nutrition, and accelerates the elimination of lactic acid, the waste of muscle exercise, thus achieving the effect of eliminating muscle fatigue.
Self-massage refers to skillfully patting back with both hands, alternately patting shoulders, lower limbs and other parts, massaging and rubbing legs, rubbing chest and abdomen, standing and alternately shaking legs, respectively pushing Tang Yin point, rubbing temples, rubbing Zusanli, brushing scalp, and covering ears with both hands.
heat
Hot compress on sore local muscles can promote blood circulation, improve metabolism and accelerate the relief and recovery of muscle soreness, which is the most effective method to eliminate muscle fatigue.
lukewarm bath
Warm water bath can accelerate the whole body blood circulation, promote metabolism, facilitate the delivery of nutrients and the elimination of fatigue substances, and accelerate the elimination of fatigue and the recovery of physical strength.
supplement nutrition
Eat more alkaline foods, such as fresh vegetables, fruits, bean products, milk and animal livers rich in protein and vitamins. After being digested and absorbed by human body, these foods can quickly reduce the acidity of blood and reach weak alkalinity, which is an important means to eliminate fatigue. Drink black wolfberry and soak in water every day.
Drink boiling water
Warm water can improve the activity of lactate dehydrogenase in organs, which is beneficial to quickly reduce the "fatigue factor"-lactic acid accumulated in muscles, thus achieving the purpose of eliminating fatigue and restoring vitality.
reference data
Muscle fatigue _ Baidu Encyclopedia
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Exercise fatigue _ Baidu Encyclopedia
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