After the summer, one of the purposes of the people is to start doing sport to recover the figure but, it must be done following a series of guidelines or advices.
If a person is, in general, quite sedentary and has decided to start doing sport, he/she should visit a sports doctor, who will carry out a physical examination and ask for the necessary tests. A blood and urine test and a resting electrocardiogram (ECG) should also be performed.
Sports activity is usually restarted with excessive intensity in impact sports such as soccer, running, etc. However, readaptation to sport should be progressive and of gentle intensity, starting with muscle stretching during the first few days.
Those who start exercising without taking precautions can suffer injuries due to muscle overload (tendinitis, muscle sprains, etc.) and joint overload (chondropathies, stress fractures, etc.) due to excessive intensity and frequency, without allowing periods of sports rest between days.
Depending on the patient’s profile, one type of exercise or another may be recommended. In the case of young people between 20 and 30 years of age and women and men between 30 and 40 years of age, sports such as swimming, cycling or running are recommended. For women and men between 40 and 60 years of age, a combination of sports with and without impact is recommended. And people over 65 should practice non-impact sports, such as yoga, tai chi or aquagym.
Exercise and nutrition
Sport not only helps to shape the body, toning the muscles of the trunk and limbs, but also reduces anxiety caused by the sensation of hunger. In cases of overweight should combine the practice of some sport with a diet, to achieve better results. And always, during the practice of sport it is very important to drink water or liquids before and during the exercise, you should not wait to be thirsty to drink.
It is not necessary to practice sport daily, two or three days a week is enough. In fact, it is advisable to leave one day of rest between sessions.
There is no specific time of day that is the most suitable for practicing sport, although in young athletes it is advisable in the afternoon and, in the case of adults, it is recommended in the morning, before work or at noon, because in this way the batteries are recharged before returning to work.
The best sports equipment
Equipment should be comfortable, breathable and should include good sports shoes. To this end, it is advisable to have a gait analysis performed by a sports podiatrist before purchasing sports shoes. This will prevent overload injuries to the feet, ankles and knees.