How to get rid of fatigue after swimming and why people feel tired after swimming

Self-relaxation: 1. Arms: bend over and shake your hands. 2. Abdominal muscles: Lie down and massage abdominal muscles. 3. Thighs: Bend over and shake your thighs with your hands. 4. Calf: Sit down and bend your knees to shake your calves. 5. Rest. Fatigue can be eliminated.

Water has buoyancy, and the movement of people in the water will increase the loss of energy! That's why I'm tired.

Swimming is also known as the "whole body bodybuilding" exercise, that is, the movement of the whole body, swimming is aerobic exercise, the consumption of physical energy is greater than playing basketball for the same time, and after swimming, people are prone to lack of water, lack of oxygen and lack of water, of course, it is easy to get tired.

At first, it's like this, and after a while, it's fine, and when swimming, the whole body exercises are important to persevere!

Because people are in the water, they will be subject to a certain amount of resistance. You need to overcome the main force before you can swim!

Because swimming is also a sport.

It's a drain on physical strength.

Swimming is a strenuous exercise, but of course it consumes physical strength.

Fatigue is often reflected in lightheadedness, cervical spine and shoulder soreness, usually should pay attention to the protection of the cervical spine, watch TV, Internet or play mahjong is best every two hours, in the temples, philtrum and behind the ears to wipe a little dragon and tiger awakening essence, massage around the acupoints, and then get up to stretch the waist, do deep breathing, twist the neck and waist, walk back and forth at home, do housework or go out for exercise. In addition to these regular methods, some simple neck massage while bathing is also a very effective way to relieve fatigue.

The method of performing a neck massage in the bath is also relatively simple, and only a towel is needed to give the neck a soothing relaxation.

In the first step, place the towel around your neck from behind, hold both sides of the towel with both hands, and pull the towel from side to side as if you were drying your neck. You can also perform the same movement up and down, and repeat it 10 times to soften the neck muscles.

The second step is to put the towel on your shoulder, hold both sides of the towel back and forth with both hands, and gently pull the towel back and forth to massage the shoulders to relax the stiff shoulder and neck muscles.

The third step is to massage with a towel or hand from the root of the ear along the neck to the collarbone, gently avoiding bruising**. This relaxes the blood vessels in the neck and relieves mental tension.

The fourth step is to form a hollow fist and massage the knuckles from top to bottom from the back of the cervical spine to relax the tight muscles and channel blood circulation.

Step 5: Spread the fingers of both hands apart, press your thumb down to your jaw, massage from bottom to top to ear bones, and so on. It activates the muscle groups on both sides of the neck.

Keep the water temperature between 50-80 degrees Celsius and soak for about an hour!

Bathing can relieve the fatigue of the body, you can take more saunas, but not too long, as long as the body is in a relaxed state, you can restore the activity of the body in a period of time. But it is also necessary to relax mentally, and not relaxing mentally will also directly affect the recovery of the body.

Because bathing can speed up metabolism, promote blood circulation, and make the body get enough oxygen.

The first thing to realize is that you usually don't want to fully recover from your last training session before training again – this can make the interval between two sessions too long and end up keeping your overall training volume too low. Instead, you should have a small amount of residual training fatigue when you train again.

Before we get into the actual recovery period, let's talk about the STSS (Swim Training Stress Score). It sounds complicated, but it's actually not – we can give a single score for any training session or competition to tell us how hard it is and how long it will take to recover. The higher the score, the longer the subsequent recovery time, as an example of a classic training course:

Purely technical training (km): 36 hours for full recovery, 24 hours later.

Technical Endurance Training (km): 48 hours for full recovery, train again in 24-36 hours.

Sprint Training (km): 48 hours for full recovery, please train again in 24-36 hours.

CSS Training (km): It takes 60 hours to fully recover and 36-48 hours to train again.

Super Training (4-6 km): 84 hours for full recovery, 48 hours later for training.

It is characterized by a long period of fatigue, which may cause certain damage to the human body, and it takes a long time to recover, and the muscles will form a certain pull, and a large amount of lactic acid will be secreted.

Swimming for a long time, adjusting body movements for a long time, will keep your body in a state of high tension for a long time, will cause muscle fatigue, will cause muscle soreness. The way to recover is to eat more bananas and take a hot bath.

You can soak your feet, you can take a hot bath, you can do a massage, so you can recover well.

I am a provincial swimmer and tell you very authoritatively.

Swimming is a full-body exercise, and it is normal to get tired quickly, which must be the case for many beginners.

How to avoid it, the first thing to learn in swimming is generally breaststroke, and whether the action is standard directly leads to the size of the exercise, if you pursue speed, then you should find a teacher to learn the same standard action, the biggest mistake of breaststroke is that the paddling hand and the leg press are carried out synchronously, that is wrong, you should wait for the hand to finish the row first, and kick the leg to help when stretching out the buffer in front of you.

The best thing to learn about 4 swimming strokes is also breaststroke, if it is learning, then the posture is standardized one by one and slowly learn, don't learn the 4 swimming strokes in one breath, so it will be more troublesome to correct it in the future. . .

If it is purely for exercise, then you are tired and it means that you lack exercise, swim about 3 times a week, 1 hour each time, set a range for yourself each time, such as 10 minutes of 300 meters of rest for 5 minutes and then circulate, and so on next time you feel relaxed, add 10-20 meters. Exercise is a matter of persistence.