I believe that almost everyone has experienced the accumulation of lactic acid. For example, if you don’t like sports, you will suddenly be forced to do a lot of exercises one day. The result is getting up the next day, your body is sore, no strength and so on.
At this time you may ask, how should I eliminate the accumulation of lactic acid? How can I relieve the body’s soreness?
First of all, we must know how lactic acid accumulation is produced.
As we all know, lactic acid is an intermediate product produced during the process of glucose metabolism in the body. Because of excessive exercise, it exceeds the intensity of aerobic exercise, and the lactic acid produced in the body cannot be further decomposed into a short time. Water and carbon dioxide, the supply of oxygen is insufficient to form anaerobic metabolism, resulting in a large amount of excessive product lactic acid accumulation in the body.
Therefore, according to the principle of lactic acid accumulation, the method of solving lactic acid accumulation is as follows.
Organizing activities is a good way to eliminate fatigue and promote physical recovery. After the strenuous exercise, the cardiovascular system and the respiratory system can be maintained at a high level, which is conducive to repay the oxygen that is lacking during exercise. Organizing activities to relax the muscles can avoid affecting the metabolic process due to local circulatory disorders. The finishing activities can be jogging, breathing gymnastics and stretching exercises for various muscle groups. Stretching exercises after exercise can eliminate muscle spasms, improve muscle blood circulation, reduce muscle soreness and stiffness, eliminate local fatigue, and have a positive effect on preventing sports injuries.
Sleep is a good way to eliminate fatigue and restore strength. During sleep, the excitatory process of the cerebral cortex is reduced, the catabolism in the body is at the lowest level, and the anabolic process is relatively high, which is conducive to the accumulation of energy in the body. Therefore, 8-10 hours of sleep after strenuous exercise can reduce the accumulation of lactic acid.
The warm water shower after strenuous exercise is the easiest way to eliminate fatigue. Warm water bath can promote blood circulation of the whole body, regulate blood flow, strengthen metabolism, and facilitate the transportation of nutrients and the elimination of fatigue substances in the body. The temperature of the warm water bath is 42 degrees Celsius, and the bathing time is 10 to 15 minutes, not more than 20 minutes.
The sauna is heated in an electric stove in a special cabin to create a hot and dry environment. In addition to calming, the muscles and joints can be hyperemia, and it can also promote a large amount of perspiration. The method of carrying out the sauna is as follows:
1. In the environment of 54 ~ 71 ° C, stay for 10 to 20 minutes.
2. In the environment of 100 ~ 120 ° C, stay for 5 ~ 7 minutes. Repeat 4 to 5 times. Shower with cold water for 10 to 15 seconds at each interval, or shower with warm water for 2.5 to 3 minutes. After the end, rest in the locker room for 5 to 7 minutes.
The steam bath is similar to the sauna, but it is more likely to cause physical fatigue than the sauna.
The method is as follows:
In the environment of 40.5 ~ 46 ° C, stay for 20 to 30 minutes.
Massage is an important means of eliminating fatigue. Among them, artificial massage is the most popular means of eliminating fatigue.
Therefore, artificial massage can quickly eliminate fatigue and change mental state.
The use of phototherapy, wax therapy, electrotherapy, etc. on the local or the whole can promote blood circulation, accelerate the elimination of fatigue and functional recovery, and at the same time have the effect of treating damage.
The effect of inhaling high-pressure oxygen at 2 to 2.5 standard atmospheres has been initially confirmed using a hyperbaric oxygen boat. Hyperbaric oxygen can increase blood oxygen content, decrease blood CO2 concentration, increase PH value, increase tissue oxygen reserve, and have an obvious curative effect on training-induced extreme fatigue, muscle soreness, stiffness, acid-base balance imbalance.
The consumption of various nutrients in exercise increases, and timely replenishment after exercise helps to eliminate fatigue and restore physical strength. Sugar, vitamin C, vitamin B, water, etc. should be adequately supplemented.
In order to eliminate fatigue as soon as possible, some drugs can be applied as appropriate. Such as Chinese medicine Huangqi, Wujia, Shensanqi, etc., have the function of adjusting the central nervous system, expanding the coronary artery, qi and strengthening the muscles, etc., have a certain effect on eliminating fatigue. Royal jelly, ginseng, antler and so on have better effects on nourishing the blood.
By adjusting the function of the cerebral cortex to achieve the purpose of eliminating fatigue, yoga, meditation, relaxation exercises, etc. can be.