We often feel tired due to many different factors, environment, and body. How can we eliminate fatigue? The following 11 simple methods can help you eliminate fatigue. 1. Organizing activities Organizing activities is a good way to eliminate fatigue and promote physical recovery. Coaches and athletes should pay enough attention to it. Cleaning up after strenuous exercise can keep the cardiovascular system and respiratory system at a high level, which is beneficial to repaying the oxygen debt owed during exercise. Cleaning up activities relax the muscles and avoid affecting the metabolic process due to local circulation disorders. Cleaning up activities should include jogging, breathing exercises 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 also play a good role in preventing sports injuries. 2. Sleep Sleep is a good way to eliminate fatigue and restore physical strength. During sleep, the excitatory process of 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 should get 8 to 9 hours of sleep every day during normal training. During periods of heavy exercise and competition, sleep time should be appropriately extended. Young athletes should sleep longer than adult athletes and must ensure 10 hours of sleep every day. If training is scheduled in the morning and afternoon, there should be appropriate time for a nap (1.5 to 2 hours) at noon. 3. Warm water shower Taking a warm water shower after training is the simplest and easiest way to eliminate fatigue. Warm water bath can promote blood circulation throughout the body, regulate blood flow, strengthen metabolism, and is beneficial to the transportation of nutrients in the body and the elimination of fatigue substances. The appropriate water temperature is 42±2C. The time is 10~15 minutes, no more than 20 minutes. Half an hour after training, you can also take a hot or cold bath. The cold water temperature is 15C and the hot water temperature is 40C. Shower with cold water for 1 minute and shower with hot water for 2 minutes, alternating 3 times. 4. Sauna bath is also known as hot air bath or Finnish steam bath. It has been produced in my country, so its use is relatively common. Sauna uses an electric stove to heat the air in a special wooden cabin, creating a high temperature and dry environment. In addition to sedating and congesting muscles and joint tissues, it can also promote a large amount of perspiration. Athletes such as wrestling and weightlifting often use it to lose weight before competition. The method of sauna bathing is introduced as follows: 1. Stay in an environment of 54~71C for 10~20 minutes. 2. Stay in an environment of 100~120C 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 finishing, rest in the locker room for 5 to 7 minutes. 5. Steam bath: Steam is introduced into a special cabin or closed room to create a high temperature and high humidity environment. Its effect is similar to that of sauna bathing, but it is more likely to cause physical fatigue than sauna bathing. The method is as follows: stay in an environment of 40.5~46C for 20~30 minutes. 6. Massage Massage is an important means to eliminate fatigue. Among them, artificial massage is the most popular method for athletes to eliminate fatigue. However, due to limited manpower, it cannot meet the needs. Various methods have been developed to replace manual massage, such as: 1. Mechanical massage includes massage chairs, belt massage machines, and massage machines. Beds, roller relaxers and small massage equipment, etc. 2. Hydromassage such as pulse hydromassage machine. 3. Air pressure massage such as air pressure massage clothes, air pressure massage pants, foot air pressure massagers, high and low pressure chambers, negative pressure chambers, etc. 7. Physiotherapy uses light therapy, wax therapy, electrotherapy, etc. to act on parts or the whole body, which can promote blood circulation, accelerate the elimination of fatigue and functional recovery, and also has the effect of treating injuries. 8. Oxygen inhalation Using a hyperbaric oxygen boat, the effect of inhaling hyperbaric oxygen has been initially confirmed at 2 to 2.5 standard atmospheres. Hyperbaric oxygen can increase blood oxygen content, decrease blood carbon dioxide concentration, increase pH value, increase tissue oxygen reserve, and has obvious effects on extreme fatigue, muscle soreness, stiffness, acid-base balance disorders, etc. caused by training. Especially for boxing, wrestling, judo and other athletes whose heads are often hit, it can reduce headaches and dizziness and improve sleep. Negative oxygen ions are also used to eliminate fatigue. Some people have observed the effect of negative oxygen ions plus playing music to eliminate body fatigue. It has been found to improve back muscle strength, improve cardiopulmonary function, and increase hemoglobin concentration. 9. Nutrition The consumption of various nutrients increases during exercise. Timely supplementation after exercise can help eliminate fatigue and restore physical strength. Sugar, vitamin C, vitamin B, water, etc. should all be adequately supplemented. 10. Drugs In order to eliminate fatigue as soon as possible, some drugs can be appropriately applied.
Traditional Chinese medicines such as Huangmao, Wujia, and Panax notoginseng can adjust the function of the central nervous system, expand coronary arteries, replenish qi and strengthen muscles, etc., and have certain effects on eliminating fatigue. Royal jelly, ginseng, deer antler, etc. have better effects on nourishing blood and qi. 11. Psychological recovery aims to eliminate fatigue by regulating the function of the cerebral cortex. Qigong, mindfulness, relaxation exercises, etc. all fall into this category.