How to recover quickly, how to recover fitness

Fitness, exercise, recovery, stretching, hydration.

Take a hot shower and you'll be refreshed!

SleepSleep is a very important way to recover.

When you go to bed at night, you should ideally fall asleep within 20 minutes. For most people, they can sleep more than 8 hours a day and wake up naturally. Adequate sleep is a key point in the implementation of the recovery phase.

Napping can also help with recovery and determine the time to nap during the day according to your own circadian pattern, but don't let naps take too long and affect your sleep at night.

Daily diet. The daily diet should be balanced (carbohydrates, proteins, fats).

Carbohydrates replenish glycogen stores in the body.

Protein releases acids to repair muscle fibers.

Fats insulate and transport vitamins to cells.

Deficiencies in any of these nutrients can affect recovery from fatigue.

Hot and cold**. Cold therapy has anti-inflammatory, hemostatic, and analgesic functions.

In cold therapy, ice is a common method. In order to reduce the inflammatory response in the acute phase of injury. Apply ice to ice cubes for 10-15min. It can be repeated after an interval of 20 minutes, up to three times a day.

Applying ice for too long can cause frostbite on the tissues.

Hope it helps.

1.After exercising, stretch and relax in time. For example, after running, you can stretch the calf muscles (gastrocnemius, soleus, etc.), the front thigh muscles (quadriceps, etc.), the back thigh muscles (hamstrings, etc.) and other muscles to speed up the lactic acid metabolism produced during exercise.

Then you can lie flat on the mat and raise your legs slightly to allow the blood from the lower limbs to flow back to the heart and promote blood circulation.

2.After relaxation, replenish appropriate glucose and water (glucose is a simple sugar that is most easily absorbed by the body) within half an hour. You can also supplement with vitamins B and C and some minerals or drink sports drinks directly.

3.Soak in a hot bath to relax your muscles and promote blood circulation.

4.Balanced nutrition. Meat (protein), staple food (carbohydrates), vegetables and fruits (vitamins, minerals) are reasonably matched.

5.Get enough quality sleep (about 8 hours).

6.It's also important to maintain a good relaxed mood.

Physical fitness needs to be divided into fast explosive or slow endurance, training methods are also different, focusing on rest and relaxation, explosive training muscles are easy to strain, massage after training to supplement protein, durability to supplement sugar.

The easiest thing to do is go to bed early.

Good and adequate sleep, a reasonable diet, active recovery from training, and most importantly, a stable and joyful mood.

When we get sick from an infection, it can be very painful. Even if it is **, weakness in the limbs and loss of appetite will occur later. Symptoms such as malaise, at this time we need to take measures.

Specifically, we need to take three measures to ensure adequate sleep, or dry up rich nutrients, and pay attention to keeping warm to prevent cold, so that we can fully recover as soon as possible. Pay attention to rest and ensure adequate sleep. It can make us recover our strength as soon as possible, when our body condition deteriorates after infection, it will be very weak, at this time one of the best ways to recover our physical strength is to pay attention to rest and ensure sufficient sleep, which can make us fully recover, fatigue makes the weak body recover, so that our physical strength can be recovered in a shorter time.

Two. Intake of rich nutrients, can fully replenish our physical strength so that we can **, in order to have sufficient physical strength, macro volt needs to have sufficient energy, when we are infected after the body becomes weak, physical strength is consumed a lot, at this time to recover physical strength as soon as possible, we need to fully supplement nutrition, especially the intake of some high-nutrient food, which is very beneficial for us to recover physical strength. It should be noted that when our appetite decreases after being infected, we should choose our favorite foods so that we can feel more comfortable when eating, which is more beneficial to our physical recovery.

Third, pay attention to keeping warm and prevent cold, which will help us recover our strength as soon as possible. When we are infected, after a period of time, the body will be gradually**, but at this time we will still be weaker and the resistance will be relatively low, therefore, at this time, we should pay special attention to keeping warm, especially to prevent the body from catching a cold, so that it can be avoided, the symptoms are repeated, so that our body recovery process is smoother, so that we can recover our strength as soon as possible and fully recover our health. I hope my answers are helpful to those in need!

Agree with what I said, come on! Thank you!

When we are infected and sick, we will feel very painful, even if there will be weakness in the limbs, loss of appetite, malaise and other symptoms, at this time we need to take measures to recuperate in order to recover physical strength as soon as possible, specifically at this time we need to take adequate sleep, intake of rich nutrients, and pay attention to keeping warm to prevent cold, these three measures to make themselves fully recover as soon as possible, first, pay attention to rest, ensure adequate sleep. It can make us recover our strength as soon as possible, when our body condition deteriorates after infection, it will be very weak, at this time one of the best ways to recover our physical strength is to pay attention to rest and ensure sufficient sleep, which can make us fully recover, fatigue makes the weak body recover, so that our physical strength can be recovered in a shorter time. Two.

Intake of rich nutrients can fully replenish our physical strength so that we can have as soon as possible, if we want to have sufficient physical strength, we need to have sufficient energy, when we are infected after the body becomes weak and physical strength is consumed a lot, at this time, in order to recover physical strength as soon as possible, we need to fully supplement nutrition, especially the intake of some high-nutrient food, which is very beneficial for us to recover physical strength. It should be noted that when our appetite decreases after being infected, we should choose our favorite foods. This will make you feel more comfortable while eating, which is better for your recovery.

Keeping warm to prevent catching a cold will help us recover as soon as possible. When we are infected, after a period of time, the body will be gradually**, but at this time we will still be weaker and the resistance will be relatively low, therefore, at this time, we should pay special attention to keeping warm, especially to prevent the body from catching a cold, so that it can be avoided, the symptoms are repeated, so that our body recovery process is smoother, so that we can recover our strength as soon as possible and fully recover our health. I wish you all good health!

After the sun, how can people eat food to regain their physical fitness and resume normal work? People who have passed the yang, because the body consumes a lot of energy in order to fight the virus, at this time the body's energy has not fully recovered, the body is still weak, if you do something too hard, it will cause further loss of energy, at this time, because the energy can not keep up, you may experience dizziness, weakness, and even nausea and vomiting. Therefore, after the yang has passed, even if it has turned yin, do not do something that consumes too much physical energy, but find a way to rest for a week or so, and then go to work when the physical strength has recovered.

At the same time, find some foods that are easy to digest and absorb and are very nutritious to eat, so that the human body can recover in a short time. Eating the following three types of food will make your physical recovery faster.

1. Increase the intake of protein foods. Because after the yang, the body does not have much energy to help the body digest and utilize food, so eat some protein foods that are easy to digest, such as fresh milk, kefir, eggs, these foods do not need to consume too much energy in the body, they can be digested and utilized by the body, it is a high-quality protein**, but also contains about 40 kinds of nutrients in the human body, it is a fully nutritious food, often eat such food, the body's energy can recover quickly. If the conditions are better, you can buy some high-quality protein powder to eat, which can restore the body's energy more quickly.

2. Eat more fruits with high vitamin C content, which can help the body improve immunity and prevent the second yang. For example, kiwifruit, fresh dates, hawthorn, strawberries and so on. You can also squeeze vegetable juice to drink every day to replenish high-quality water, enzymes, vitamins and minerals for the body, you can use carrots, lettuce, lemons, apples to squeeze juice and drink, drink about 3-4 cups a day.

Durian is also a very nutritious fruit, and it is possible to eat about half a catty a day. You can also eat cantaloupe, papaya, mango, pineapple, etc., because these fruits relatively contain more vitamins and minerals, and they are also easy to digest and absorb.

3. Properly supplement some nutrients to make the body recover faster. For example, protein powder, multi-nutrient tablets, vitamin B complex, vitamin C, calcium and magnesium, etc., these nutrients can help your body to better digest and use food, and regain physical energy. You can also buy those nutritional meal replacement powders that contain more than 50 nutrients from the human body to eat, which will make the frail people recover faster.

In about a week, when your physical strength returns to the state before the yang, you can return to work normally.

Adequate sleep can make physical recovery better, so how long is the right amount of sleep? In fact, everyone's sleep time is not fixed. It used to be said that the ideal state is to sleep 8 hours a day, but this varies from person to person.

A simple way to tell is that if you don't feel tired the next day after a night's sleep, you're probably getting enough sleep.

Second, pay attention to your diet, drink plenty of water, and increase your nutrition. You can add the right amount of categories to your diet. Meat and vegetables, including a variety of fruits, can enrich your nutrition.

This Wushan Bu can supplement protein, sugar, and more importantly, vitamins to improve your body's resistance.

Third, we should take appropriate activities. Do what you can, like go for a walk, do tai chi. Because after being infected, a person's physical recovery is fast and slow, some people recover quickly and may start exercising early, and some people recover slowly and may start exercising late.

It should be adjusted according to the individual situation, and it is forbidden to do strenuous exercise just after the transfer. Don't do strenuous exercise at the beginning of recovery, but take it gradually.

Yang Kang" after moderate exercise. On the one hand, it can help to restore the functional cavity spike of various organs and the body; On the other hand, it can improve the anxiety caused by the disease and promote physical and mental health. After recovering from COVID-19, it is not advisable to do strenuous exercise, but it is still necessary to strengthen your own health monitoring, especially focusing on people with underlying medical conditions.

After COVID**, it will take a week or two for many people's physical conditions to return to their previous levels. It is advisable not to do strenuous exercise at first. Some people who have been ** will immediately devote themselves to busy work after returning to work, still feeling a little tired or even dizzy, and their physical condition is still not as good as before.

It is recommended that you exercise at this time, and be sure to gradually return to the previous amount of activity and workload. Don't rush things and don't think about making up for the work or fitness activities we've left behind. Once we get tired, we should take a quick break.

It is advisable to do some moderate, relatively gentle exercises, such as walking, walking gradually, then jogging, and slowly resuming exercise. However, there are some competitive sports such as football, basketball, badminton, long-distance running, etc. , which should be set aside.

You can do some radio exercises, aerobics, Baduanjin, etc. Moderate. **The initial workout should not be strenuous and the time should be controlled. ”

First, the most important thing is rest, adequate sleep can make physical strength better recovery, so how long is the right time to sleep? In fact, everyone's sleep time is not fixed. In the past, it was often said that the ideal state was to sleep 8 hours a day, but this varies from person to person.

The simpler way to judge is that if you don't feel tired the next day after sleeping, then the sleep time is probably sufficient.

2. Pay attention to your diet, drink plenty of water, and increase nutrition. Diet can be moderately increased categories, meat, vegetables, including a variety of fruits, so that the nutrition is richer, these can supplement protein, sugar, and more importantly, vitamins, improve our body's resistance.

3. Appropriate activities should be carried out. Exercise within your means, such as walking and tai chi. Because after being infected, people's physical recovery is fast and slow, some people recover quickly and may start exercising earlier, some people recover slowly, and may start exercising later.

After the World Health Organization's release of the new crown**"Physical activity and exercise"Method, carried out in five stages under the premise of safety, can escort health.

The first stage is preparation for recovery exercises, which allow for controlled breathing exercises, as well as slower walking, stretching, and balance training.

The second stage is low-intensity activity, such as a slightly longer walk or a lighter intensity of housework, which can gradually increase the amount of exercise time by 10 to 15 minutes per day.

The third stage is moderate-intensity activity, brisk walking, going up and down stairs, jogging, you can add some strength exercises appropriately, and you can also do some resistance training at home with elastic bands or dumbbells.

The fourth stage is a moderate-intensity exercise with coordination and effective skills, running at a normal pace, as well as your favorite fitness activities such as cycling, swimming, and dance classes.

The fifth stage is a return to daily exercise, when you are able to complete your normal exercise activities before COVID infection and return to your previous level of exercise.