How does fatigue occur after exercise?

Fatigue is a state in which the body’s working ability declines after continuous work. It first occurs in the cerebral cortex. When the same work is repeated for a long time, the cells in the cerebral cortex are frequently stimulated to produce strong excitement to a certain extent. , Excitement will turn into inhibition, if you continue to work, this inhibition process will be strengthened and lead to fatigue.

If the human body is in a state of fatigue for a long time without proper rest, fatigue will accumulate and produce “over fatigue”. In severe cases, the functions of the central nervous system and other body systems will be imbalanced, which is likely to cause sports injuries, and eventually, Health causes damage, which runs counter to the purpose of sports.

How can we eliminate fatigue?

Applying reasonable elimination methods after fatigue can not only promote the continuous improvement of human body function level but also be more conducive to the improvement of the overall quality of the human body.

The following methods are very effective in eliminating fatigue after exercise. Bodybuilders may wish to refer to them.

(1) Organizing activities after training will help the human body transition from intense activity to a normal and quiet state, allowing venous blood to flow back to the heart as soon as possible, speeding up the recovery of the entire body, and preventing adverse phenomena such as acute cerebral anemia and lowered blood pressure.

Organizing activities include deep breathing and slower activities, such as jogging, relaxing, and swinging limbs.

(2) Rest: Proper rest is an important means to eliminate fatigue. Rest methods can be divided into static rest and active rest. Static rest includes sleep, meditation, and so on.

Sleep is the most effective method of resting rest to eliminate fatigue. People must have a certain amount of sleep every day. Psychological tests show that if the daily sleep time can reach more than 6-7 hours, the physical condition can be restored to the same level as the previous day.

Of course, the sleep time varies with age and gender: men are longer than women, and young people are longer than the elderly. For developing children, ensuring sleep is particularly important for active rest, entertainment, and changing sports content. Refers to the use of “conversion activities” to eliminate fatigue.

For example: after a long period of thinking and work, you should switch to some physical activities, and after upper limb activities, change to some lower limb activities. Because the excitement produced by the latter activity can inhibit the excitement produced by the former activity so that the cells that cause excitement in the former can rest. Switching to a way of physical activity or mental activity when fatigued is more positive than simply taking a rest

(3) Bathing: Bathing is a simple way to eliminate fatigue. The main effect is temperature stimulation, and the intensity of the stimulation depends on the temperature difference between the water temperature and the skin. Usually, a high-temperature bath refers to the water temperature of 42 to 45 degrees, the low-temperature bath refers to the water temperature of 36 to 39 degrees, and the cold water bath refers to the water temperature of 15 to 20 degrees. Different water temperatures have different effects and effects on eliminating fatigue.

As the high-temperature bath and cold water bath have a stimulating effect on the sympathetic nerves of the human body, it will promote the increase of blood pressure, blood sugar, and white blood cells. A gentle bath can have a calming effect. From the point of view of oxygen consumption when bathing, the body’s oxygen consumption is the lowest when the water temperature is 36 degrees Celsius.

Every time the water temperature rises by 1 degree, the pulse rate increases by 10 beats/min. So long or frequent bathing time can also cause physical fatigue. The ideal and effective way to take a bath is to soak in a 40-degree warm water tub, then wash and rub outside the tub, twice a day, for 10-20 minutes each time, you can go to bed and rest after the bath.

(4) Massage: Relaxing massage on the most and most fatigued muscles during exercise is a very effective method of eliminating fatigue. Massage can expel or transform the lactic acid in the muscles as soon as possible, promote muscle relaxation and eliminate fatigue. Massage is generally performed within 20 to 30 minutes after exercise or before going to bed at night.

The massage starts with a gentle kneading technique with lighter strength and longer time, and gradually transitions to pushing, rubbing, kneading, pressing, and squeezing, with local shaking and passive movement. The massage should be carried out from the distal end to the proximal end, that is, from the feet, thighs to the back, from the hands, forearms, upper arms to the chest, electric massage or water massage can also be used.

(5) After high-intensity training, it is necessary to properly strengthen diet and nutrition and supplement vitamins. In addition, if you only focus on the intake of protein and neglect the intake of carbohydrates, the body cannot obtain enough energy materials, and muscles cannot store more energy in the form of muscle glycogen during the recovery process.

If the energy reserve of the muscles is not restored to the original level during the next training, the muscles will continue to fatigue. Therefore, dietary adjustment after training is very important.

What is overrecovery?

In general, when a healthy person exercises, the decomposition of energy materials in the body is dominant, and various energy materials are gradually consumed, but after the exercise is over, the synthesis of energy materials is dominant to compensate for the energy consumed during exercise and make it Gradually returning to the original level, then exceeding the original level, and then gradually returning to the original level, this phenomenon is called “excessive recovery”.

The process of excess recovery is directly related to the amount of exercise. Many studies by scientists at home and abroad have proved that within a certain range, the greater the amount of exercise, the more energy and material are consumed, and the more obvious the excess recovery. The interval between the two exercises is appropriate, and the next exercise is carried out within the time of “excess recovery”, and the body’s ability to function will be improved.

How to arrange the amount of exercise according to the theory of “excess recovery”?

When performing physical exercises, according to the theory of “excess recovery”, try to avoid short-term, low-intensity exercises in the following situations. Exercise stimulation is small and does not require the use of internal organs for work. Therefore, the organism’s response is very small or not at all. React. Therefore, the effect of exercise is extremely poor, and it is difficult to achieve the purpose of improving health and strengthening physical fitness.

(1) The effect of exercise is also different when the interval time of repeated exercise is different.

1. The interval time is too long. The next exercise is performed after the “excessive recovery”, and the body function remains at the original level.

2. The interval time is too short, the next exercise is carried out under the condition of not fully recovered, but the body function shows a downward trend.

(2) Excessive exercise, which exceeds the limit of the organism’s ability to bear the exercise load, will also put the organism into a state of crisis and even damage its health.

When does the body appear “overrecovery”? According to the theory of “excess recovery”, how much exercise should be considered appropriate depends on each individual’s situation. Generally, the amount of exercise can be controlled based on changes in heart rate.

Studies have proved that during physical exercise, when the human body obtains the maximum oxygen uptake and maximum stroke volume, all tissues, and organs of the body can obtain the most sufficient oxygen and sufficient nutrients, the metabolism level is the highest, and the body is in a state of the full benefit. The amount of exercise in this state is called the optimal amount of exercise. At this time, the heart rate is generally 120 to 180 beats per minute.

Therefore, when using heart rate changes to control the amount of exercise, the physiological load with an exercise heart rate of 120 to 180 beats/min can be called the threshold load, the heart rate below 120 beats/min is called the threshold load, and the heart rate is higher than 180 beats/min. The points are called upper threshold load.

Normal people who engage in subliminal load exercises can complete them without mobilizing the potential of internal organs. They are not enough to cause changes in blood pressure, blood composition, urine protein, an electrocardiogram, and cannot improve health, strengthen physical fitness, and stimulate organisms. The threshold of excess recovery, so exercise is not effective.

On the contrary, for exercises with upper threshold load, due to the short cardiac cycle and insufficient congestion time of the ventricles, the heart stroke output is reduced, which cannot meet the blood oxygen supply required by the organism to engage in a large amount of exercise. On the contrary, it will affect the exercise effect or cause Fatigue can even harm your health.

Excessive exercise and long-term excess of its own physiological load may cause the human body to produce acute or chronic reactions. The acute reaction is when the amount of exercise exceeds the burden of the myocardium during vigorous exercise, the myocardium will become acutely weak, causing a drop in blood pressure, an accelerated and weak heart rate, and symptoms such as dizziness, vomiting, pale complexion, and extreme fatigue.

The chronic reaction is due to excessive exercise, the cerebral cortex excitement, and inhibition process disorder, and most of the inhibition process is weakened, there will be very tired, and can not be eliminated for a long time, and accompanied by headache, poor appetite, sleeplessness, and reluctance. Sports indifference and so on.

Add comment

Your email address will not be published. Required fields are marked *