Sports experts point out that after you finish running, you need to carefully observe the body's reaction and see how it differs from your normal state. There are many factors that may cause your body to recover slowly. For example, the hot summer weather has caused Great loss of the body and so on.
The following small series share with you 6 ways to help you speed up your recovery -
1, jogging
After running a running workout, jogging or walking a half-mile (about 10 minutes) is very helpful for your body recovery. This will prevent the symptoms of congestion in your thighs, so that your blood circulation will gradually become normal, and the body can slowly cool down.
Your heartbeat and breathing can slowly return to normal levels, body temperature will gradually drop, and some waste after metabolism can be eliminated from the body. At the same time jogging can also make your muscles gradually relaxed. The most wrong way is to return home and lie on the sofa after completing the running training.
2, quickly change the wet clothes
After completing the running training, wet clothes may cause your body temperature to drop too fast. At this time, you need to put on dry clothes and keep your muscles warm, which can speed up the blood circulation and promote your recovery. Proper blood flow can bring the nutrients you need to your strained muscles while taking some of your metabolic waste away from your body.
3. Prepare some towels and cushions in advance.
After your body has cooled down, it's best to sit down or lie down for some stretching exercises, which can make your body recover faster. When you get home after the shower, your muscles have completely relaxed. At this time you can find a mat to lie down and do some stretching exercises, which can greatly enhance your body's flexibility.
4. Plan to complete the nutritional supplement after running
You should eat or drink something within 20 minutes of completing a hard running contact. At this time your body needs a lot of water, sugar and protein. You can choose to use restorative drinks, milkshakes, chocolate milk, etc. Add it. When you get home, remember to take them out of the fridge; if you can't go home in a short time, you can choose to bring them around, but remember to prepare some ice cubes for cooling.
5. Develop your training plan
The first step is to see if this training program is right for your current health level and make sure you have enough recovery time between the two hard training intervals.
For example, a scientific training program should include how hard training and relatively easy training are alternated, how many miles are completed each week, how to increase your running volume step by step, etc. You should also develop one for yourself. Stay away from running for two days. If your training for heavy exercise is completely crowded and you don't have enough recovery time, you should adjust it as appropriate.
6. Check if your running speed is reasonable.
You need to make sure that your running speed is not too fast. This is the common mistake many runners make. Many people think that this can make you a faster runner, but in reality, this will only give you Brings unnecessary fatigue and greatly increases the risk of injury.
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