Advice for sports


#Advice #sports

The first advice for those who want to start playing a sport is to seek advice and clearance from a doctor or physical educator. It is also necessary to maintain the regularity of the exercises. Knife 30 minutes a day for five days a week at moderate intensity or 20 minutes over three days a week if the intensity is high.

  • Heating

  • Know your limits

  • Stretch after exercise

  • Sleep

  • Attention to time

  • Hydration

  • Healthy habits

Heating

Do not start the exercise abruptly. Prepare your body progressively so that the muscle temperature rises little by little. Heating also prevents injuries and improves performance. The warm-up time varies depending on the sport. For a walk, warm up for up to 10 minutes. If you are playing a contact sport, such as football or basketball, this time can reach 15 minutes. To warm up your lower muscles, walk or jog for a few minutes. The upper muscles are warmed up with flexion and extension exercises.

Know your limits

Do not want to go beyond your limits or try to overcome them without proper preparation. The secret is to seek to understand the messages that our body sends and respect them. Slowing down or stopping exercise when the first pains appear is essential. The frequency of activity, for those who were stopped, should also be measured. Exercise one day and rest the next for the first few weeks. Do not force your body into anything and rest whenever you think it is necessary. Don’t want to break records on the first day of activity.

Stretch after exercise

Stretching exercises after each training session provide injury prevention, such as sprains, pain and tendonitis. Stretching should extend for 10 minutes to prevent the muscles from cooling too quickly. Stretch all parts of the body. Arms, for example, should be stretched even after walking.

Sleep

Sleeping well and having quality sleep is indispensable for sports.

Attention to time

When the weather is very cold and dry or the temperatures are very high, it is essential slow down and the intensity of sports activity.

Hydration

An good hydration is essential to avoid injuries, cramps and reduced performance. The loss of water during stressful situations is rapid and in large quantities and recovery will only come with good hydration. Drink a few glasses of water two hours before the activity starts. During practice, consume small amounts every 10 to 15 minutes. In exercises at altitude, consumption should be higher.

Healthy habits

Not smoking, drinking or using illicit drugs improves the body’s performance during physical activities. It is also important to maintain a balanced feed, rich in fruits and vegetables, which prevent fatigue and injuries. Food should adapt to the type of exercise you perform.

Photo: © Marcos Mesa Sam Wordley – Shutterstock.com

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