How to relax after exercise

Physical acclimation body will produce certain fatigue, mainly in three aspects:
Muscle fatigue: muscle strength decline contraction slowed, muscle appear stiffness, swelling and pain, action slow uncoordinated.
Nerve fatigue: unresponsive wrong judgments inattention.
Offal fatigue: Respiratory shallowing become faster, heartbeat accelerate etc..
Because exercise different everyone situation different, generated fatigue also different degrees. Generally fatigue three levels: mild, moderate and very fatigue. After exercise fatigue flu is normal. Mild fatigue can short eliminate; moderate fatigue through a series means quickly eliminate, not affect body; but if severe fatigue not timely eliminate will affect study and life, damage body. Research proved athletes performance of sport most critical two conditions are sports training scientific and restore means validity, shows eliminate fatigue, restore physical importance.
How accelerate eliminate fatigue then? Here several ways:
1. Guarantee sleep
Sleep is eliminate fatigue important method, secondary to guarantee 8 hours a day sleep time. If Sports exam ago month arrangement exercise larger training and tests sleep time should appropriately extended, and note create quiet air circulation sleep environmental.
2. Collate activities and muscle massage
Exercise fatigue flu must adhere do finishing activities. Collate activities is a positive rest approach can spirit muscle, viscera relatively unanimously calm improve restore physical efficiency.
Use push kneading, pinch, press, pressure, slap, jitter etc. massage muscles, enable muscle telangiectasia and open so partial blood circulation and nutrition improved can acceleration muscle Movement waste – lactate exclusion thus achieve eliminate fatigue.
3. Warm bath
After exercise conduct warm bath can accelerate blood circulation, promote metabolism, accelerate fatigue elimination and physical recovery. Warm bath water temperature to 40 ℃ suitable each time usually 10 ~ 15 minutes longest not exceed 20 minutes.
4. Timely supplementary nutrition
Reasonable nutrition is eliminate fatigue or prevention fatigue important means. After exercise should timely supplementary calories, protein, vitamins and inorganic salt, fat foods difficult eat. Summer or sweating long time should timely supplementary salt and water. Food should nutritious and easy digest and minimize eat more fresh vegetables, fruit alkaline food.