What else should you pay attention to after strenuous exercise in summer

After strenuous exercise in the summer, you must not stop and rest immediately. During strenuous exercise, blood is concentrated in the muscles. Due to the strong contraction of the muscles, a large amount of venous blood will flow back to the heart. The heart then transmits the nutritious arterial blood to the whole body, and the blood circulation is extremely fast. If you stop resting suddenly, a large amount of venous blood will accumulate in the veins and the heart will be deprived of blood. Symptoms include dizziness, nausea, vomiting, and even shock. This article introduces in detail the precautions after exercising in summer.

(1) It is not advisable to stop and rest immediately:

During strenuous exercise, blood is mostly concentrated in the limb muscles. Due to the strong contraction of the limb muscles, a large amount of venous blood will quickly flow back to the heart, and the heart will then send the nutritious arterial blood to the whole body, and the blood circulation will be extremely fast. If you stop to rest right after strenuous exercise, a large amount of venous blood in your limbs will accumulate in the veins, causing the heart to be deprived of blood. The brain will also experience symptoms of hypoxia such as dizziness, nausea, vomiting, and shock due to insufficient blood supply from the heart. Therefore, you should do some relaxation and adjustment activities after just finishing strenuous exercise. For example, after a long run, gradually change to jogging, walk a few steps, rub your legs, and take a few deep breaths. This can slowly calm down the rapid blood circulation, help clear lactic acid from the muscles and eliminate fatigue.

(II) It is not advisable to drink a lot of water immediately:

If you drink too much water at one time due to thirst after strenuous exercise, the salt content in the blood will decrease. When it is hot, we sweat a lot, which makes it easier to lose salt, and lower the cellular osmotic pressure, leading to an imbalance in sodium metabolism and phenomena such as muscle cramps. Because the gastrointestinal tract has less blood and poor function during strenuous exercise, its ability to absorb water is weak. Excess water penetrates into cells and intercellular matrix. The brain tissue is fixed in the hard skull. The swelling of brain cells can cause high cerebral blood pressure, resulting in symptoms of water poisoning such as headache, vomiting, drowsiness, blurred vision, and slow heart rate. If you drink too much water at one time, your stomach and intestines will feel uncomfortable and bloated. If you lie down to rest, the diaphragm will be squeezed, affecting your cardiopulmonary activity. Therefore, even if you feel thirsty after strenuous exercise, you should not drink too much water at one time. You should drink water in small amounts multiple times.

(III) Do not take a cold shower, swim, blow dry or use air conditioning immediately:

Some people, in order to feel momentary pleasure, immediately turn on an electric fan, go into an air-conditioned room or sit in a cool vent to cool off as soon as they finish strenuous exercise. This will take away a lot of body heat, causing the skin temperature to drop too quickly. Through the reflex activity of the nervous system, it will cause the blood vessels in the upper respiratory tract to constrict, the nasal cilia to swing slower, and the local disease resistance to decrease. At this time, the bacteria and viruses parasitic in the respiratory tract will multiply in large numbers, which can easily cause colds, tracheitis and other diseases. Some people go swimming or take a cold water bath immediately after strenuous exercise. Due to the large difference in temperature between the limbs and the water, calf cramps are also likely to occur. Therefore, you should wipe off the sweat after strenuous exercise. It is more appropriate to swim or take a cold bath when the sweat stops.

(IV) It is not advisable to drink beer immediately:

After strenuous exercise, some people drink beer in big gulps as if it were water, which can easily cause a sharp increase in uric acid in the blood and lead to gout.

(V) It is not advisable to eat immediately:

During strenuous exercise, blood is mostly concentrated in the limb muscles and respiratory system, while the digestive organs have relatively less blood and the digestion and absorption capacity is poor. It takes a period of adjustment after exercise before the digestive function can gradually return to normal. Therefore, if you eat immediately after strenuous exercise, you usually don’t enjoy the food and your ability to absorb the nutrients in the food is also poor.

You cannot rest immediately: During strenuous exercise, your heart rate will speed up, your muscles and capillaries will expand, blood flow will speed up, and at the same time, the rhythmic contraction of muscles will squeeze the small veins, causing blood to flow back to the heart quickly. If you stop to rest immediately at this time, the rhythmic contraction of the muscles will also stop, and the large amount of blood that originally flowed into the muscles will not be able to flow back to the heart through muscle contraction, causing low blood pressure and temporary cerebral ischemia, leading to symptoms such as palpitations, shortness of breath, dizziness, pale complexion, and even shock and fainting. Therefore, after strenuous exercise, you should continue to do some light exercises and stop to rest after your breathing and heartbeat return to normal.

Do not take a bath immediately: After strenuous exercise, in order to maintain a constant body temperature, the blood vessels on the skin surface expand, the sweat pores open, and perspiration increases to facilitate heat dissipation. At this time, if you take a cold bath, the sudden stimulation will cause the blood vessels to contract immediately, the blood circulation resistance will increase, and the body's resistance will be reduced, making people prone to illness. Taking a hot bath will continue to increase the blood flow in the skin, and too much blood will flow into the muscles and skin, causing insufficient blood supply to the heart and brain. In mild cases, it may cause dizziness, and in severe cases, it may cause collapse and shock, and it may also easily induce other chronic diseases. Therefore, you must rest for a while before taking a bath after strenuous exercise.

Do not drink excessively to quench thirst: When you feel thirsty after strenuous exercise, some people drink excessively of cold boiled water or other beverages, which will increase the burden on the gastrointestinal tract and dilute the gastric juice. This not only reduces the bactericidal effect of gastric juice, but also hinders the digestion of food. Drinking water too quickly will cause blood volume to increase too quickly, suddenly increasing the burden on the heart. It causes temporary disorders of electrolytes such as potassium and sodium in the body, and even heart failure, chest tightness, abdominal distension, etc. Therefore, you should not drink too much water or too quickly after exercise, let alone cold drinks, otherwise it will affect the heat dissipation of body temperature and cause colds, abdominal pain or other diseases.

It is not advisable to eat a lot of sugar: Some people feel comfortable eating some sweets or sugar water after strenuous exercise, and think that eating more sweets after exercise is good for them. In fact, eating too much sweets after exercise will cause a large amount of vitamin B1 to be consumed in the body, and people will feel tired, lose appetite, etc., which will affect physical recovery. Therefore, after strenuous exercise, it is best to eat more foods containing vitamin B1, such as vegetables, liver, eggs, etc.

Do not drink alcohol to relieve fatigue: After strenuous exercise, a person's body functions will be at a high level. Drinking at this time will cause the body to absorb alcohol faster and enter the blood, which will cause greater harm to organs such as the liver and stomach than usual. Doing this for a long time can cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases. Drinking beer after exercise is also not good, as it will increase the uric acid in the blood, greatly irritate the joints, cause inflammation, and cause gout, etc.

Do not smoke to relieve fatigue: Smoking after exercise will speed up the body's metabolism, and all organs in the body will be working at a high level, causing a large amount of smoke to enter the human body. The body also needs a lot of oxygen after exercise and cannot get it, making it more susceptible to the harm of substances such as carbon monoxide and nicotine. Therefore, smoking at this time is more harmful to you than usual. At the same time, poor oxygen absorption also affects the body's recovery after exercise, making people more prone to fatigue.