The Right Way to Open After Exercise: Scientific Relaxation Techniques
Introduction
In the pursuit of health and fitness, many people focus on how to carry out effective exercise, but often ignore the relaxation and recovery links after exercise. In fact, proper relaxation after exercise is crucial to the overall recovery of the body and the long-term effect of exercise. This article will discuss in detail the importance of post-exercise relaxation and its specific methods to help you better understand and apply this key link.
First. The importance of relaxation after exercise
1. Reduces muscle soreness
Relaxation after exercise helps reduce muscle soreness. When you do high-intensity exercise, the muscles produce tiny tears and injuries. This damage can cause lactic acid to build up, causing delayed onset muscle soreness (DOMS). With proper relaxation, you can improve blood circulation and help your muscles get rid of lactic acid and other metabolic waste more quickly, thus reducing soreness.
Specific methods:
- Light cardio: Five to 10 minutes of light cardio, such as jogging or walking, after a workout can help gradually lower your heart rate and improve blood circulation.
- Static stretching: Target major muscle groups for static stretching, holding each movement for 15-30 seconds. For example, the lunge stretch can effectively relax the muscles in the front of the thighs, and the cat-bull stretch can relieve back tension.
2. Promotes muscle recovery
Relaxation and recovery exercises stretch muscles, reduce tension and promote faster muscle recovery. By relaxing, the muscles are able to return to their normal state more quickly, improving the effectiveness of the next workout. Relaxation also increases muscle elasticity and flexibility, reducing the risk of injury in future training.
Specific methods:
- Foam roller massage: Foam roller massage can help relax deep muscles and reduce muscle tension and soreness. You can use a roller on the floor to slowly roll muscle groups such as thighs, calves, back, etc., massaging each area for 1-2 minutes.
- Cold and hot compresses: Cold compresses can be used after exercise to reduce inflammation and swelling, especially for acute injuries to joints and muscles. Then apply a hot compress, which can promote blood circulation and speed up recovery.
Second. The way to relax after exercise
1. Stretching exercises
Stretching is an important part of relaxing after exercise. Through static stretching and dynamic stretching, you can effectively relax tense muscle groups and enhance muscle flexibility and flexibility.
Specific methods:
- Static stretching: Hold each stretch for 15-30 seconds, trying to make the muscles feel a slight stretch without excessive pain. For example:
- Forward lunge stretch: Take a step forward with one leg and extend the other straight back, leaning forward and feeling the stretch in the front of your thigh.
- Shoulder stretch: With one arm across your body, hold the elbow with the other hand and gently pull towards your chest to feel the stretch in your shoulder.
- Dynamic stretching: Using slow, well-controlled movements to stretch the muscles and increase the range of motion of the joints. For example:
- Leg swing: In a standing position, swing one leg back and forth, gradually increasing the amplitude to help relax the thigh and hip muscles.
- Arm wrap: Move your arms forward and back in a wide motion to help relax your shoulder and upper back muscles.
2. Deep breathing and meditation
Deep breathing and meditation practices help not only with physical relaxation, but also with mental relaxation and stress relief. Through meditation and deep breathing, you can enhance your sense of mental calm and help your whole body relax and recover.
Specific methods:
- Take a deep breath: Choose a quiet environment, sit in a comfortable position, and close your eyes. Inhale slowly, feeling the air fill your lungs, then exhale slowly. Hold the inhalation and exhalation time for 4-6 seconds per breath and repeat for 5-10 minutes.
- Meditate: Choose a comfortable position, close your eyes, focus on your breathing, and try to clear your mind. If a distraction comes up, don't fight it. Gently bring your attention back to your breath. You can start with 5 minutes and build up to 20 minutes.
Conclusion
Relaxation and recovery after exercise is an important part of ensuring healthy exercise. With proper relaxation exercises, you can not only reduce the discomfort caused by exercise, but also improve the overall effect of exercise and prevent future sports injuries. Hopefully this article will help you better understand the importance of post-exercise relaxation and apply it to your daily exercise routine.
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Article From: www.sportivelives.com
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