With the digitalization brought by the modern age, we have become able to handle many of our jobs with a single click from where we sit. A sedentary life has many negative effects on the human body. In order to get rid of these effects and to keep our body in the healthiest way, we should do sports.
With the digitalization brought by the modern age, we have become able to handle many of our jobs with a single click from where we sit. A sedentary life has many negative effects on the human body. In order to get rid of these effects and to keep our body in the healthiest way, we should do sports. If we do not pay attention to some issues while doing sports in the gym or outdoors, the sports we do for health can cause us to encounter more serious injuries.
Leyla Altıntaş, Specialist Physiotherapist from Therapy Sport Center Physical Therapy Center, who started her words by saying “Sport for health, attention is necessary for sports”, said the following about 8 basic rules that should be considered before starting sports:
Before starting sports, we must pass a health check. We should consult a specialist whether we are suitable for cardiovascular sports.
We should choose sports that are suitable for our age and weight. While more intense training can be done in the 20-30 age range, the intensity of the training should be reduced over the age of 40.
While doing sports, we should give our body the right rest times. For this reason, we should adjust the frequency of the workouts in a way that does not put the body under excessive stress. Training 3 days a week is enough for health, if the goal is to work professionally, this period can be increased to 5 days depending on age.
It is very important to choose the ground and suitable equipment while doing sports. Clothing should not be too loose or too tight to hinder our movement. It should be capable of easily expelling sweat and should not prevent the body from breathing. Particular attention should be paid to the selection of shoes, the sole of the foot should fully support, it should grip the foot well and it should have shock absorbing feature on hard surfaces.
Attention should be paid to nutrition before and after sports. A meal should be eaten at least 1,5 hours before the exercise, and sports should not be done with a very empty or very full stomach. Attention should be paid to the amount of carbohydrates and protein taken.
During and after sports, fluid and electrolyte loss is experienced in our body by sweating. Therefore, adequate amount of water should be consumed during and after sports. It is important to pay attention to drinking water slowly, not quickly.
Warm-up exercises should be done before starting the sport. For example, you can protect both your heart and muscle health by jogging for 10 minutes at a light pace and then stretching your arm and leg muscles.
After finishing the sport, we can ensure that the substance we call lactic acid, which accumulates in the muscles and causes muscle fatigue, is more easily removed from the body with dynamic stretching movements for cooling.