10 tips for exercising

Pin
Send
Share
Send
Send


Sport, especially endurance sports, promotes good health and can help reduce risk factors. Whether you are just starting out in sports, already have a sports experience or want to start sports again after illness, heed the ten golden rules for healthy sports by the German Sports Doctors' Association. The sports doctor advises: Sport keeps you young and fit! Regular sport means feeling better, looking better, being more resilient, having better fitness.

1. Before the sports health examination

  • Especially beginners and returnees over 35 years.
  • For pre-existing conditions or complaints.
  • For risk factors: smoking, high blood pressure, elevated blood lipid levels, diabetes, lack of exercise, obesity.
  • If so, then: First to the doctor, then to the sport!

2. Sport starts with a sense of proportion

  • Training intensity - start slowly and increase the load (intensity, frequency and duration).
  • If possible under instructions (club, running club, gym).
  • Information at the Landesportbund or Sportärztebund.
  • Sport as often as possible 3 to 4 times a week for 20 to 40 minutes.

3. Avoid overloading while exercising

  • After exercise, there may be a "pleasant" fatigue.
  • Running without (heavy) wheezing.
  • Sport should be fun, not torture! Possibly. Give training pulse from the sports physician.
  • Better "longer or loose" than "short and heavy".

4. After exercise adequate rest

  • Pay attention to sufficient recovery (regeneration, sleep) after a strenuous exercise.
  • After intensive training, plan for "relaxed" workouts.

5. Sports break with cold and illness

  • For "coughing, runny nose, hoarseness", fever or body aches, flu or other acute illnesses: sports break, then gradual onset.
  • If in doubt: Ask the sports physician!

6. Prevent and heal injuries

  • Warm up and do not forget to stretch.
  • Injuries need time to heal.
  • Pain is warning signs of the body (no syringes to "Fitmachen").
  • To balance temporarily operate another sport. If in doubt, ask the sports physician!

7. Sport to adapt to climate and environment

  • Clothes make athletes: Clothes should be appropriate, functional, not necessarily fashionable.
  • Observe air exchange, adapt to weather conditions:
    • Cold: warm clothing, wind resistant, permeable to moisture (perspiration) to the outside.
    • Heat: Reduce exercise, pay attention to fluid intake.
    • Height (note reduced capacity, adjusted clothing and drinking behavior).
    • Air pollution (pollutants, ozone): reduce training, sports in the morning or evening.

8. Pay attention to proper nutrition and hydration

  • Diet: rich in carbohydrates and fiber, low in fat ("southern food"), adjusting calories to body weight (with less calories if you are overweight).
  • Balance fluid loss after exercise with mineral-containing water, drink more during heat.
  • Note: Beer is not a sports drink! But: A glass of alcohol (wine, beer) may be occasional!

9. Adapt sport to age and medication

  • Sport in old age is useful and necessary, because even in old age: Fitness is in demand.
  • Sport in old age should be versatile (stamina, strength, flexibility, coordination).
  • Adjust medication as well as its intake and dose to the sport. Ask your doctor.

10. Sport should be fun

  • Even the "soul" laughs at the sport. Exercise, play and sport are fun.
  • Occasionally change the sport: variety in sports is important.
  • More fun with sports in a group or in a club.
  • Sport in everyday life:
    • Climb stairs instead of elevator,
    • Walk to the mailbox,
    • Fast walking is sport!
  • When habitual sport becomes tiring, think of a condition.
  • Regular, also sports medical, check-up helps to avoid damage.

Загрузка...

Pin
Send
Share
Send
Send


Загрузка...

Popular Categories