The word "sport" for many is synonymous with the word "health". Unfortunately, very often physical activities cause various injuries. To prevent an active lifestyle from becoming a source of grief for you, follow simple rules.
Necessary
- - proper nutrition;
- - plentiful drink;
- - correct technique;
- - a suitable training program;
- - smooth increase in loads;
- - good rest;
- - special footwear and protection.
Instructions
Step 1
First of all, forget about dieting. The most common mistake beginners make in sports is the desire to speed up the process by combining active training and dietary restrictions.
Step 2
Your diet should definitely contain protein, which is necessary for building muscles, and slow carbohydrates, which provide you with energy for a long time. Reducing carbs to less than 100 grams per day can lead to neuroendocrine problems.
Step 3
Drink plenty of fluids. Don't be fooled by those who say you shouldn't drink while exercising. On the contrary, it is during sports that your body actively loses moisture with sweat. If you do not replenish its level in the body on time, you can provoke serious violations of the water-salt balance.
Step 4
In addition, moisture is needed to keep your muscles and ligaments elastic. Insufficient joint mobility leads to various injuries.
Step 5
Get a medical examination before starting class. Find out about all the contraindications to sports. This will allow you to choose the right direction on the path to physical beauty and health.
Step 6
Choose the right training program. If you have never played sports professionally, be sure to consult with an experienced coach or instructor. Only he will select the right exercises that are right for you.
Step 7
Work with an instructor the first time and every time you master a new difficult exercise. It is the wrong execution technique that is the most common cause of sports injuries.
Step 8
Do not hurry. They don't become champions in one month. Your body needs time to adjust to each type of stress. Increase them gradually and your joints and ligaments will not let you down.
Step 9
Be sure to warm up. Both cardio and gym workouts should start with good preparation. Unheated muscles and joints easily fail, even with your usual load.
Step 10
Listen to your body during exercise. Any sharp pain or unusual sensations are a reason to stop and find the cause of their occurrence. Never train through pain. Professional athletes are ready to do this for the sake of victory and gold medals, but why do you need it?
Step 11
Don't forget about extra protection. Helmets, knee pads, elbow pads, special headbands and uniforms are not invented to trick you out of more money. They protect you from injury.
Step 12
Don't skimp on shoes. For fitness, gym work, jogging, or playing sports, you need special sneakers. Those that are suitable for playing volleyball can cause ankle injury when doing aerobics.
Step 13
Get some rest. The body needs time to recover. Exercising against a background of fatigue leads to injury, because your body is unable to cope with the stress. In addition, fatigue interferes with the correct technique of movements.
