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[Health Tips] 10 easy tips to reduce injuries when exercising
Terbaru 2017
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[Health Tips] 10 easy tips to reduce injuries when exercising
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cj7blog.blogspot.com - Sports, especially endurance sports promote health and may help reduce risk factors. Whether you're just starting with sports, sports already have experience or want to start again after an illness with sports; you follow the ten golden rules for healthy sports from the German Sports Medical Association. The sports doctor advises: Sports keeps you young
and fit! Regular exercise is to feel better, look better, be more resilient, and have better fitness.
- Before the sports medical examination
- Especially beginners and cons older than 35 years.
- In previous illnesses or complaints.
- For risk factors: smoking, high blood pressure, high cholesterol, diabetes, physical inactivity, obesity.
- If so, then only to the doctor, then to the sport!
- Sports starting with moderation
- Intensity of training - start slowly and increase the load (intensity, frequency and duration).
- Possible under the guidance (club, running, gym).
- Information at the National Sports Federation or Sports Medicine.
- Sport as 3-4 times a week for 20 - 40 minutes.
- Avoid overloading during sports
- After the sport must be an "agreeable" exhaustion.
- Running without (strong) wheeze.
- Sports should be fun, not torture! Possibly. Training pulse can be from sports doctor.
- Better "or more loosely" as "short and violent."
- After sufficient stress relaxation
- After operating a sporting burden for adequate recovery (regeneration, sleep).
- After intense training schedule "loose" training sessions.
- Sports break from cold and disease
- In "cough, runny nose, hoarseness," a fever or body aches, flu or other acute illnesses: Sports Pause, then gradual beginning.
- If in doubt: Ask the Sports Doctor!
- Heal and prevent injuries
- Warm up and stretching is not forgotten.
- Injuries need time to heal.
- Pain is the body's warning signs (No needles for "energizer").
- To compensate temporarily other kind of sport. If in doubt, ask the sports doctor!
- Sport on climate change and environment
- Clothes make the athlete: Clothing should be appropriate, functional, not necessarily to be fashionable.
- Air exchange note adapt to weather:
- Cold: warm clothes, wind resistant, permeable to moisture (sweat) to the outside.
- Heat: reduce training, hydration note.
- Height (decreased load ability, suitable clothing and drinking habits).
- Air pollution (pollutants, ozone) reduce training, exercise in the morning or evening.
- Pay attention to proper nutrition and hydration
- Diet: carbohydrates and high in fiber, low fat ("Mediterranean diet"), calorie adjusted to body weight (overweight fewer calories).
- Loss of fluid balance after exercise by mineral-rich water, drink more in hot weather.
- Note: Beer is not a sports drink! But: A glass of alcohol (wine, beer) can be sometimes!
- Sport on age and adjust drug
- Sport in old age is useful and necessary, as well as the age is: fitness is required.
- Sports should be diverse in age (endurance, strength, agility, coordination).
- Drugs and their administration time and dose adjust the sport. Ask your doctor.
- Sports should be fun
- The "soul" laughs at the gym. Movement, games and sports are fun.
- Occasionally changes sport: a change in sports is important.
- More fun with sports in the group or association.
- Sports and everyday life:
- Climbing stairs instead of elevators.
- Walk to the mailbox.
- Fast walking (walking) is a sport!
- If the usual strenuous sport, think of a disease.
- Regular medical check also, screening can prevent damage.
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