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How to quickly eliminate physical fatigue after cycling
After riding, we will feel "aching". Our impression is caused by "pilates of lactic acid." However, according to recent research, lactic acid itself is not a material that accumulates fatigue but can be converted into energy again. In simple terms, when "liver sugar" in muscle is converted into energy, "lactic acid" is born! So we feel that the more acid the muscles are, the more glycogen is consumed and the better the effect of exercise.
In addition, lactic acid is sent to the liver through the blood circulation and is synthesized into glucose again, which is converted into an energy source. Therefore, in order to eliminate fatigue and soreness, and at the same time reconvert lactic acid into an energy source, promoting "blood circulation" is a very important task.
The principle of eliminating fatigue
The basic principle is "supplementing nutrition." Although it's simple to say, there are few people who really do get it! First of all, we must supplement the energy that the body lacks: "carbohydrates" and the "moisture" in the loss of sweat during exercise. "There are also "proteins" that repair muscle tissue. Recent studies have shown that a ratio of 3:1 carbohydrates and proteins can eliminate physical fatigue and supplement energy the most. Of course, light supplements are not enough, and promoting "blood circulation" is also an important key!
Step1: stretching exercises
It does stretch muscles and effectively relieves tension. In addition to preventing muscle soreness, it also allows the body to relax. With breathing, remember to stretch slowly so as not to hurt the muscle tissue.
Step2: Ice
As I mentioned before, during intense sports on or after the journey, ice compresses the calf, thighs, and knees for 10 minutes or so. It works well for the elimination of fatigue. The damaged muscle tissue cools down to 36 to 37 degrees, making it easier to repair injuries. Oh!
Step3: bath
After a hard workout, a warm bath is a great enjoyment and it also allows the blood to flow smoothly. If you do not have a bathtub at home, you can choose to soak your feet or shower, use the water with a little higher temperature to flush the sore muscles. Xiao Bian will also be accustomed to flushing warm water, and then flush it with cold water again. This method is also effective for lifting the lower body tightness. !
Step4: Supplement with citric acid
After exercise, in addition to replenishing water, intake of citrus fruits containing citric acid, or foods such as plum, is also effective in eliminating fatigue!
It is a very refreshing thing to drink beer after exercise, but it is better not to do it again! Because alcohol will “diureateâ€, the body will quickly lose water, and will also use nutrient “coenzyme†to consume alcohol.