Health and sport. 4 simple rules
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First, warm-up.
If you train with a coach or in a group, then most likely the warm-up and hitching is present in the training, and you may not even know what it is. Otherwise, you need a little theory, which I will put in a couple of sentences.
The human body is not adapted to immediately work in an intensive regime. If a person immediately starts to quickly jump, run or engage in simulators, then in the muscles and ligaments microtraumas, microfractures, etc. begin to form. Gradually from training to training they accumulate and there is a real trauma.
That is, muscles or ligaments of the leg, hands, etc. can stretch out. In connection with this trauma you will not be able to train for a long time, and in the worst case it can stay with you for life.
Therefore, do not take a workout, that is, the performance of some exercises at a slow pace and with a small load before the main workout, as a waste of time. This is a very important point in training.
The hitch is about the same as warm-up, only after the end of training. The organism is not adapted to a sharp decrease in the load. Therefore, if you, for example, just ran at a fast pace, then you need to run at a slow pace, then for a while to go fast and then slow. Immediately after a quick run to sit down or stop suddenly - this is a gross error.
I myself, despite many years of experience in sports training, fell into such a mistake after a long break in classes and when I began to train alone. After a couple of weeks of training without a warm-up, I was injured and could not exercise for almost 2 months, I'm not talking about the discomfort of the pain itself.
Second, use all the protective devices that are used in your sport.
This rule is not for all sports, but nonetheless. If the sportsmen in your chosen sport use some kind of protective devices, then you also need to use them. I do not know exactly what it is for you, maybe a bandage of hands or feet, a protective belt, knee pads and elbow pads, it does not matter. Buy and use everything that athletes use. Believe me, they do it for a reason, because they have nothing to do and nowhere to put money.
Third, use or at least remove from the training a long run on the asphalt, especially along the motorways.
When a person runs on asphalt, concrete or other hard surface, the load on the knee joint of a person is several times greater than if it runs along the ground. In a small volume and if a person does not have a special excess weight, then, of course, it's nothing to worry about. (For example, at competitions, or when you leave somewhere in an unfamiliar place where there is no other treadmill).
But if a person wants to use running on asphalt, as almost daily physical activity, and even if it is accompanied by excess weight, and even without a warm-up, then the knee joint can not withstand such an excessive shock load and get injured. Therefore, it is better not to run along the asphalt and concrete. If there is nowhere to run, it is better to buy a treadmill or enter the gym, where it is.
It is doubtful, of course, and the benefit of running along strained highways. Dozens of cars are traveling by the side and the man inhales intensively this air. It can happen that benefits are received by 10 units, and harm by 20.
And Fourth, like everyone knows that right after eating, you should not go to training, but for some reason, many ignore this point.
Take it closely - do not go in for sports right after eating. But it's also better not to practice on an empty stomach. It is best if after a meal took 1-1.5 hours, and it was not lunch from the first, second and third, and for example, a salad and a glass of kefir.
Well, here, actually, I set out the main mistakes that beginners make when they engage in any sport, often leading to injuries or the fact that a person throws an occupation. Use this knowledge, and your sports will flow easier and bring you pleasure instead of pain.
