"Lie flat immediately after exercising, and the next day your muscles are so sore that you doubt your life" – this may be true for many people. The recovery link after exercise is often overlooked, but it directly affects the effect of exercise and physical health. In particular, students are in a critical period of physical development, and improper behavior after exercise may not only lead to muscle soreness, but also cause muscle atrophy and affect growth and development. Today, let's talk about the "minefields" after exercise, help you avoid the "pits" after exercise, and make the exercise effect twice as effective with half the effort!

1. Lie down immediately after exercising? Beware of muscle "strikes"!

After exercise, the body is in a state of high excitement, blood circulation is accelerated, and the muscles are also in a state of tension. If you lie down and rest immediately, the blood circulation rate will drop sharply, the muscles will not get enough oxygen and nutrient supply, and the metabolic waste will not be discharged in time, which will easily lead to muscle soreness and even muscle atrophy.

Correct practice: After exercising, carry out 15-0 minutes of light activities, such as slow walking, stretching, etc., to help the body gradually return to a calm state, promote blood circulation, and accelerate the discharge of metabolic wastes.

2. Take a shower immediately after exercising? Be careful to "wash" off health!

If you take a shower immediately, especially a cold shower, it is easy to cause the pores to shrink suddenly, hinder the discharge of sweat, affect the body heat dissipation, and even cause uncomfortable symptoms such as colds and headaches.

Correct practice: Rest for 30-0 minutes after exercising, wait for the sweat to basically evaporate, and the body temperature to return to normal before taking a bath. It is advisable to choose a warm shower and avoid the water temperature being too high or too low.

3. Eat immediately after exercise? Beware of the stomach "protests"!

After exercise, the body's blood is mainly concentrated in the muscles and heart, the blood supply to the gastrointestinal tract is relatively insufficient, and the digestive function is weak. If you eat immediately, especially high-fat and high-protein foods, it is easy to increase the burden on the stomach and intestines, causing indigestion, bloating and other discomforts.

Do: Eat 60-0 minutes after exercising, choose easy-to-digest, carbohydrate-rich foods such as bananas, whole wheat bread, etc., to replenish energy and promote recovery.

4. Ignoring stretching after exercise? Beware of muscle "stiffening"!

After exercise, the muscles are in a state of tension, and if they are not stretched, it is easy to lead to muscle stiffness, decreased elasticity, increase the risk of sports injuries, and may also cause poor muscle shape in the long run.

Correct practice: Perform a full-body stretch after exercise, focusing on the main muscle groups used during the exercise, and hold each movement for 30-0 seconds to help the muscles relax and restore elasticity.

5. Staying up late after exercising? Beware of body "overdraft"!

After exercise, the body needs plenty of rest to regain energy and repair damaged muscle tissue. If you stay up late and lack of sleep, it will affect the recovery of the body, reduce the effect of exercise, and even lead to a decrease in immunity and easy to get sick.

Correct practice: Ensure adequate sleep after exercise, adults need 10-0 hours of sleep a day, and teenagers need 0-0 hours, so that the body can get sufficient rest and recovery.

Exercise is an important way to stay healthy, but recovery after exercise should not be neglected. Avoid the "minefield" after exercise and recover scientifically to maximize the effect of exercise and have a healthier body!

Tips: The medical science knowledge in the content is for reference only, does not constitute a medication guideline, does not serve as a basis for diagnosis, do not do it yourself without medical qualifications, if you feel unwell, please go to the hospital in time.