We often stretch after the work is over and say: tired. It’s really tiring. For modern people, nothing is lacking. Busyness and fatigue have become the keynote of our daily life. Is there any way to make us feel less tired?
（1） Finishing activities
Finishing activities are a good way to eliminate fatigue and promote physical recovery. Coaches and athletes should pay enough attention to it. Finishing activities after strenuous exercise can keep the cardiovascular system and respiratory system at a high level, which is conducive to paying off the oxygen debt owed during exercise. Finishing activities can relax muscles and avoid affecting metabolic processes due to local circulation disorders.
Finishing activities should include jogging, breathing exercises and stretching exercises of various muscle groups. Stretching exercise after exercise can eliminate muscle spasm, improve muscle blood circulation, reduce muscle pain and stiffness, eliminate local fatigue, and play a good role in preventing sports injury.
（2） Sleep
Sleep is a good way to eliminate fatigue and restore physical strength. During sleep, the excitation process of cerebral cortex decreases, the catabolism in the body is at the lowest level, and the anabolic process is relatively high, which is conducive to the accumulation of energy in the body. Adult athletes should have 8-9 hours of sleep every day during normal training. During heavy exercise and competition, sleep time should be extended appropriately. The sleep time of young athletes should be longer than that of adult athletes, and 10 hours of sleep must be guaranteed every day. If training is arranged in the morning and afternoon, there should be an appropriate time for nap (1.5-2 hours) at noon.
（3） Warm water bath
Warm shower after training is the easiest way to eliminate fatigue. Warm water bath can promote the blood circulation of the whole body, regulate blood flow, strengthen metabolism, and facilitate the transportation of nutrients and the elimination of fatigue substances in the body. The water temperature should be 42 ± 2C. The time is 10-15 minutes, not more than 20 minutes. Half an hour after the training, you can also take a hot and cold water bath. The cold water temperature is 15C and the hot water temperature is 40C. Take a cold shower for 1 minute and a hot shower for 2 minutes, alternating three times.
（4） Sauna bath
Also known as hot air bath or Finnish steam bath. It has been produced in China, so it is common to use. Sauna bath is to heat the air with an electric stove in a special cabin, creating a high-temperature and dry environment. In addition to sedating and hyperemia of muscle and joint tissues, it can also promote a large amount of perspiration. Wrestlers, weightlifters and other athletes often lose weight before competitions. The method of sauna is as follows:
1。 Stay for 10-20 minutes at 54-71c.
2。 Stay at 100-120c for 5-7 minutes. Repeat for 4-5 times. Shower with cold water for 10-15 seconds or warm water for 2.5-3 minutes at intervals. Rest in the dressing room for 5-7 minutes after finishing.
（5） Steam bath
This is to introduce steam into a special cabin or closed room, creating a high temperature and humidity environment. Its function is similar to that of sauna bath, but it is easier to cause physical fatigue than sauna bath. The method is as follows: stay at 40.5-46c for 20-30 minutes. （6） Physiotherapy
It can promote blood circulation, accelerate the elimination of fatigue and functional recovery, and treat injuries by using light therapy, wax therapy, electrotherapy and other treatments on local or overall areas.
（7） Massage
Massage is an important means to eliminate fatigue. Among them, manual massage is the most popular method for athletes to eliminate fatigue, but due to the limitation of manpower, it can not meet the needs. Various methods have been developed to replace manual massage, such as:
1。 Mechanical massage includes massage chairs, belt massage machines, massage beds, roller relaxers and small massage equipment.
2。 Hydraulic massage such as pulse hydraulic massage machine.
3。 Air pressure massage such as air pressure massage clothes, air pressure massage pants, foot air pressure massager, high and low pressure cabin, negative pressure cabin, etc.
（8） Oxygen inhalation
The effect of inhaling hyperbaric oxygen by using hyperbaric oxygen ship under 2 ~ 2.5 standard atmospheric pressure has been preliminarily confirmed. Hyperbaric oxygen can increase the content of blood oxygen, decrease the concentration of blood carbon dioxide, increase the pH value, improve the reserve of tissue oxygen, and have obvious effects on extreme fatigue, muscle pain, stiffness, acid-base balance imbalance caused by training. Especially for boxing, wrestling, judo and other athletes whose heads are often hit, it can reduce headache, dizziness and improve sleep. Negative oxygen ions are also used to eliminate fatigue. Some people have observed the effect of negative oxygen ions plus music on eliminating fatigue. It is found that it can improve the muscle strength of the dorsal muscle, improve the cardiopulmonary function, and increase the hemoglobin concentration.
（9） Nutrition
The consumption of various nutrients increases during exercise, and timely supplementation after exercise can help eliminate fatigue and restore physical strength. Sugar, vitamin C, vitamin B, water, etc. should be adequately supplemented. （10） Psychological recovery
It is to eliminate fatigue by regulating the function of the cerebral cortex. Qigong, mindfulness, relaxation exercises and so on belong to this category.
（11） Drugs
In order to eliminate fatigue as soon as possible, some drugs can be applied appropriately. For example, Huangmao, youwujia, Shensanqi and so on can adjust the function of the central nervous system, expand the coronary artery, replenish qi and strengthen muscles, and have a certain effect on eliminating fatigue. Royal jelly, ginseng, velvet antler, etc. have a good effect on nourishing blood and Qi.
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