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how to prepare to start training

In March, it is common to plan to build a new routine to get out of the monotony of doing nothing. How to do it? To begin with, specialists advise undergoing a complete clinical evaluation, which includes an electrocardiogram, cardiac stress echo, laboratory and spinal X-rays.

“Since physical activity is always recommended Since it prevents diseases, it improves physical condition and mood. But before we start it is necessary to determine what the individual limitations and pre-existing diseases are in order to avoid undesirable injuries locomotor, vascular and other body systems. And if the results of this evaluation are satisfactory, the idea is to start any activity progressively”, explains Dr. Fernando G. Troilo, from the William Hope Traumatology and Sports area, health services.

When engaging in a workout or physical activity, there are other precautions that need to be considered as well. “For example, do not go out at peak hours if it is hot, avoid the time slot that goes from 11 a.m. to 6 p.m.; Hydrate before, during and after training and wear comfortable, light-colored clothing. We must put more emphasis on our diet and rest and use caps, glasses and sunscreen for skin and eye care. Last, and not least, try to act under the advice or supervision of specialists in the different routines that are chosen”, indicates Franco Valli, director of FVT Training.

Some connoisseurs say that the time to train is relative, since many people have more energy in the morning while others have it in the afternoon/evening.

“Each person is different, but the benefits of training in the morning are several: as the body has a low temperature, it takes more minutes to warm up to start a physical activity, which prevents injuries”, says Marianela Gagliano, Graduate in Kinesiology and Physiatry.

“In addition, it puts exercise first as a priority for the day and the day begins with more energy, since when we exercise we release the so-called happiness hormones (endorphins, serotonin and dopamine). On the other hand, night exercise helps to relax and release the stress after an intense day of work. At this point it should be clarified that It is not recommended to perform physical activity after 9:00 p.m. since this can affect the circadian rhythm and delay the need to sleep, even more so if they are high intensity exercises”, explains Marianela Gagliano, Graduate in Kinesiology and Physiatry.

Based on these guidelines, The next step is to opt for an activity that you really like. “From walking and dancing to running, biking, training, swimming; In short, choose what you feel most comfortable with since this makes the task easier. Especially because finding enjoyment in physical activity is not something that is easy for everyone”, says the personal trainer of Carolina Pampita Ardohain and Nicole Neumann, Alejandro Mezzarapa, who is also director of Be One Baires. For this it is essential to build a weekly routine.

Another tip to get out of lethargy is provided by Fernando Rolla, Physical Education teacher and Fitness instructor at Sportclub al Río. “I recommend Start accompanied or in small groups, since motivation plays a crucial role there. We are not always willing, so being with people who pursue similar goals will help us. The social side affects when creating the habit and discipline for our training.

There is no specific activity that is better than another. “The important thing here is to consult, get advice, try to find references about the activity that we want to start. And if we finally try and we don’t like it, we can change without problems. But always anything is better than nothing“, explains Matías Báez, a Physical Education teacher.

The more long-term we keep moving, the more benefits we will have for our health and less we will have to visit the pharmacy to look for medicines. It is normal for it to be difficult at first and for the muscles or joints to hurt a little. That happens because we dust the machine. Over time that passes and we begin to feel better and better”, adds Matías Báez, a Physical Education teacher.

Lowering expectations is key in this process. “I recommend starting with low-impact activities that are easy to perform, since it is not difficult to feel frustrated when half of the exercises that are being performed in the first dance class or gym are not understood.

Techniques that do not have proper supervision can even injure us. Starting from the easiest to the most difficult is the logic to learn any type of activity”, expands Natalia Fossaroli, Physical Education teacher and Personal Trainer.

It is understandable that we perceive physical activity as uncomfortable and sometimes even torturous. “This has a meaning and it is that Any practice that involves moving the body and learning new skills will stress our nervous system: we leave our comfort zone. Our brain is designed to seek instant gratification, and it is difficult for it to think of rewards in the medium or long term,” says Barbara Weinberg, Yoga teacher and Mindfulness Meditation Instructor.

“You have to overcome that resistance, make room on the agenda and also remember that practice is a space of the highest priority, that moving means mental and emotional healthand that by the time I finish the practice I will see everything else with more pleasure, clarity and enjoyment”, explains Bárbara Weinberg, Yoga teacher and Mindfulness Meditation Instructor.

Trends for those who train

He functional training or crossfitwhich consists of performing exercises to work muscles and joints globally, and now the HIIT (high intensity interval training, which combines anaerobic and aerobic exercises), are among the strongest trends of 2023as suggested by the National Survey of Trends in the Fitness Industry.

Another growing sports modality, which has more and more followers in our country, is Calisthenics. It is a training system with physical exercises that are performed with one’s own body weight. In its purest concept it is practiced without additional charges. Animal Flow, a current of functional training that imitates animal movements and postures, and Fitboxing, a kind of non-contact Boxing, also prevail.

Outdoor training continues to grow hand in hand with cycling and running. Another of the tendencies that is consolidated is that of preserving the subject as a whole. This is: from taking care of the physical body to keeping the mind balanced and managing emotions. Everything favors a better personal development. That’s why, To any training it is convenient to add meditation, yoga or breathing sessions.

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