A person who regularly plays sports feels physical discomfort and gives up his usual workouts. Is it possible to continue sports activities during a cold? How do sports and colds “combine”?
Sports and colds: scientific research
The American College of Sports Medicine conducted a study on 50 volunteers. Half of the test subjects were infected with a mild strain of a viral respiratory infection. Observations lasted 10 days. During the period of illness, all subjects were engaged in daily training: some intense (bodybuilding), some – jogging and training on exercise machines. The study group infected with the virus and healthy students who exercised moderately recovered equally. A group of experimental subjects who intensively engaged in bodybuilding during the period of illness recovered slowly and took a long time to recover.
The conclusions of the study are as follows: moderate physical activity (aerobics, running, exercise equipment, yoga, etc.) does not cause complications.
This study had opponents, whose main objection was the following: the experimental subjects were infected with a weak strain of the virus, while in real conditions viruses have a much more aggressive effect on the human body.
Professional sports: contraindications
Professional athletes have a “above the neck” rule. In cases where the disease is “based” above the level of the neck (runny nose, sore throat), you can exercise. It has long been an established fact that after training, nasal congestion goes away and breathing becomes easier.
In cases where the disease is “below the neck”, you cannot play sports. These cases include pain in the muscles, chest, etc.
An absolute contraindication for sports is an increase in temperature. Professional training is also canceled if the following symptoms occur: inflammation, pain, cough, difficulty breathing, heaviness in the arms or legs, muscle pain. In such conditions, even warm-up and simple exercises are contraindicated.
Sports and colds: non-professionals
Professional athletes are always under the supervision of qualified doctors who will accurately determine for them the possibility/impossibility of training in a certain condition. Is it possible to exercise when you have a cold? How to determine the admissibility of training for an amateur who does not have the opportunity to consult a doctor?
There are two opposing scientifically based medical views on amateur sports.
Opinion 1. Sports activities are contraindicated for any painful symptoms: sneezing, coughing, mild malaise, nasal congestion, etc.
Opinion 2. If a person feels well enough and continues to live as usual, goes to work or study, training is not contraindicated.
At the same time, all doctors agree on absolute contraindications to playing sports if you have a cold:
- High temperature. Any increase in temperature indicates inflammatory processes in the body. You can’t play sports if you have inflammation!
- Flu. With the flu, the body is in an extremely depleted state - the recovery period after this illness takes about 2 months! It is prohibited to treat the flu during the acute period of illness. After recovery, doctors advise reducing the intensity of training for another 2 weeks. The particular danger of influenza lies in complications that can lead to chronic heart or kidney disease if you suffer from influenza on your feet.
- A cough - chesty, intense - is a contraindication for sports.
- Pain in joints, muscles, aching bones.
- Loss of strength. If the body is exhausted and requires rest, it is unwise to overload it. If a cold is accompanied by severe weakness and fatigue, this is a reason to skip training.
Sports: health promotion
It is well known that playing sports reduces the risk of colds, including flu, by 50%. Doctors explain this by saying that physical activity strengthens the immune system and increases the level of leukocytes in the blood, which helps fight pathogens that have entered the body.
What simple physical activities help prevent colds?
- Daily running in the fresh air or walking for 30 minutes;
- aerobics classes every other day;
- yoga;
- stretching (stretching);
- tai-bo (aerobics with elements of oriental martial art);
- tai chi (slow Chinese gymnastics, suitable for any age);
- water aerobics.
Sports and colds: a reasonable combination
If there are no absolute contraindications to playing sports, and a cold does not cause severe symptoms, you can start training.
How to do this without harm to health? There are several rules developed for playing sports when you have a cold.
Reducing training time.
It is recommended to reduce the duration of training by 30-50%. Thus, with a normal workout lasting 1.5 hours, the workout time for a cold will be 40-60 minutes.
Reducing training intensity.
During illness, the intensity of training is reduced by 50%. You can reduce the number of “approaches” of each exercise by 2 times, reduce the time spent on each exercise machine by half, or reduce the load.
You can do a warm-up, aerobic exercise, run on a treadmill, or do step aerobics.
During a cold, do not do strength exercises. Scientists have found that during flu and colds, anabolic processes in the muscle decrease. Physical activity with delayed anabolism leads to the destruction of muscle mass.
Compliance with the recovery period.
After recovery, the load is increased gradually. In the first week, the training intensity increases to 50-70%, in the second week gradually - to 75-90%. They begin to train as usual in the third week after illness.
During the recovery period, it is recommended to take vitamin-mineral complexes.
Drinking large amounts of fluid.
During a cold, the body needs a lot of fluid. During training, it is recommended to drink warm purified water every 15 minutes.
Complete rest.
For a quick recovery, proper rest is recommended - after training, the sick body will need rest and good sleep.
Caution after training.
After physical activity, immunity drops for several hours. It is advisable to protect yourself from hypothermia and being in crowded places.
Training: moral aspect
Most colds are ARVI - viral infections. During the acute course of the disease, a patient releases viruses when sneezing, coughing, or sweating.
Training indoors in a gym will create a risk of infection for everyone in it: other athletes, coaches and staff.
The advice to exercise while wearing a mask is quite controversial – is it comfortable enough? It would probably be better to skip classes or study at home during ARVI.
How to combine a cold and sports?
Do not exercise if you have a fever, severe weakness or pain.
Reduce the duration and intensity of training.
As in life, so in sports, everything should have its time. The best time to train is the most effective in terms of achieving results. If you choose the wrong one, then training will not help you achieve your desired goals. What's the best time to gain weight? When is it better to go to the gym, and when to work out?
All this depends on the goals being pursued. What does a person want: to keep his body in good shape, lose weight or, conversely, gain? It is these goals that determine the best time to train.
Scientific research
Scientists from different countries are constantly conducting all kinds of research related to identifying the most suitable period of time to play sports. And what did they come to?
American researchers stated that the best time to train the body is determined by its body type. People are divided into three main types: If a person belongs to the third type, then he has a very slow metabolism and is more susceptible to gaining extra pounds. For this type of person, the best time to exercise is in the morning. This is from approximately 7 to 10 o'clock. At this time, the body has very little glucose and glycogen, and it is forced to take energy by oxidizing fats.
When a person is an ectomorph, his metabolism is very fast and there is a predisposition to thinness. For this type, the best time for training is in the evening, as the body has enough energy and strength. And he really needs them during training.
People with an average body type are called mesomorphs. Their metabolism is normal. There is no tendency to be overweight or thin. These people are the luckiest, since for them the best time to workout can be any: morning, afternoon and evening. Everything depends only on desire and well-being.
Other scientists from the city of Williamsburg carried out a series of experiments, dividing the day into four periods: 8, 12, 16, 20 hours. At certain times, several participants performed exercises with heavy weights. It should be noted that these people had not previously engaged in sports.
The experiment showed that they were most effective in the evening. This is due to the contraction and work of fast muscle fibers. They are most productive during evening weight training, when body temperature is slightly higher. Another important reason that was identified during this study was testosterone and cortisol levels. The first is responsible for the growth of muscle mass. The second is for destruction.
At rest, testosterone levels are highest in the first half of the day. When training is underway, its level increases significantly more precisely after evening classes. Conclusion: if the goal is to build muscle mass, then it is better to train in the evening.
The best time to exercise to burn fat and promote weight loss is in the morning, as cortisol levels are higher. But it's not that simple. This will be discussed in more detail below.
Early Bird Workout
When a person wakes up very early, for example at 5 o’clock, and feels full of energy, then early training is suitable for him. You just need to take into account the lower body temperature at this time. Ligaments and joints are not very elastic in the morning, so the most active exercises are not the best option. Well, breathing exercises and yoga are excellent choices. Little energy is expended, and the body is charged with strength for the whole day.
From 7 to 9 we burn fat
It is these morning hours that are suitable for burning fat and cardio training. Cortisol levels are high at this time, glycogen is low, and the body takes energy from adipose tissue. It is best to spend no more than 40 minutes at moderate intensity. If a person does not have problems with blood pressure and heart, you can increase the pace and cut the time in half. You need to focus on how you feel, since not everyone can exercise in the morning.
Aerobic exercises - from 15 to 16 hours
At this time, body temperature begins to actively rise and by half past five it reaches its peak. This watch is perfect for active types of fitness, which include cycling, aerobics, dancing and running. They will have a beneficial effect on the fat burning process, and will also help strengthen the respiratory and cardiovascular systems.
High-intensity and strength training - from 17 to 18 hours
This is the best time to train with heavy weights. During these hours you need to go to the gym or do interval and high-intensity training. They require a lot of endurance. In the evening, body temperature is higher, as is the level of the hormone testosterone. All these factors have a positive effect on strength. This increases productivity during training.
Training after 19:00
At this time, body temperature begins to decrease, and bodyflex, yoga, tai chi, and stretching are suitable for the body. They have a calming and healing effect, promote the formation of correct and beautiful posture, strengthen deep muscle layers, develop endurance and flexibility, and also have a positive effect on the psyche.
Conclusion
Considering all of the above, we can say that the best time for training depends on the individual characteristics of the person’s body, as well as his goals. The morning hours are the best for losing weight, and the evening hours for pumping up muscles. Just before you start training, you need to visit a doctor to find out more about your body and make sure that there are no contraindications. And while playing sports, it is important to monitor nutrition and sleep, since the result will appear only with the right approach to all three components. If at least one of the factors is left unattended, then even if you choose the best time of day for training, you can spend a long time torturing yourself with exercises, but still end up with excess or, conversely, insufficient weight.
As you know, sports activities help improve your mood, strengthen your immune system, and make your figure fit. But the loads must correspond to the body’s capabilities, otherwise serious illnesses will appear instead of health and joy. Women especially need to remember this, since any stress affects the functioning of the reproductive system. You need to know what sports are useful to engage in during menstruation, because moderate physical activity on “critical days” is simply necessary.
Content:
The influence of sports activities on a woman’s condition during menstruation
Menstruation is inevitably associated with a deterioration in well-being. During this period, every woman, to a greater or lesser extent, exhibits symptoms such as fatigue, weakness, headache, depressive mood, nagging pain in the abdomen and lower back. Sports activities have a beneficial effect on a woman’s well-being on critical days, if, of course, she knows when to stop and understands what is good for her body at this time and what can harm her.
The positive role of sports during menstruation
A physically strong woman gets sick less often and can more easily endure illnesses that arise during menstruation. This is facilitated by muscle training, good blood circulation, and strengthening of the nervous system. The positive role of sports during menstruation is as follows:
- Blood supply to organs and oxygen supply to cells improves. This helps strengthen physical endurance.
- During exercise, a woman experiences positive emotions, as a result of which the level of endorphins (“joy hormones”) in her body increases, which can reduce pain. Therefore, exercises help relieve pain in the chest and abdomen.
- The nervous system relaxes, which helps improve sleep, mood, and relieve headaches.
It is possible and beneficial to engage in exercises that help strengthen the back muscles, improve blood circulation, and develop flexibility. If you exercise wisely, you can keep your body in good shape and significantly alleviate unpleasant symptoms.
Video: Is it possible to continue sports training during menstruation?
Why sports activities can be harmful on critical days
Blood loss, hormonal changes in the body and an increased likelihood of gynecological diseases during menstruation are factors that are not in favor of sports activities.
Blood loss is accompanied by a decrease in hemoglobin levels. Sports exercises can cause increased bleeding, which leads to anemia in a woman.
Hormonal shift. During menstruation, the level of estrogen in the body significantly decreases and the level of progesterone increases, the action of which is aimed at weakening the muscle tone of the uterus. At the same time, progesterone also affects other muscles of the body. Therefore, a woman has less endurance during her period. Any physical action requires increased effort and affects the functioning of the heart, blood vessels and other vital organs.
Gynecological diseases. Exercises associated with lifting weights, strength loads, and tensing the abdominal muscles can cause an increase in intra-abdominal pressure. This leads to the release of blood with endometrial particles from the uterus into the abdominal cavity. As a result, a woman develops endometriosis, a pathological development of the endometrium that can cause infertility.
Increased physical activity during sports training, recreational running, and dance classes leads to menstrual disorders: an increase in the duration and volume of menstruation, and cycle irregularity. They may occur too often or, conversely, with a long delay (up to complete cessation). Factors that provoke disruptions in the menstrual cycle are stress and strong emotional experiences experienced by professional athletes.
During menstruation, the likelihood of infection entering the genitals is increased, the immune system is weakened, which leads to the occurrence of inflammatory and infectious processes. It is not recommended to engage in sports that involve stress on the pelvic organs and lower back, as well as sudden movements (equestrianism, cycling, fencing, wrestling, accelerated running, ball sports).
When sports activities are contraindicated
Each woman independently decides whether to exercise during menstruation or not. It all depends on her habits, general health, and body preparation. However, there are situations when exercise can cause obvious harm to a woman’s health.
Exercising during menstruation is prohibited if periods are irregular, heavy, accompanied by severe pain in the lower abdomen and back, as well as dizziness and fainting. Any physical activity is harmful during menstruation if a woman has endometriosis.
If you have other gynecological diseases, the question of the possibility of continuing sports training during menstruation should be decided after consultation with your doctor. For example, with uterine fibroids, physical exercise can provoke increased tumor growth, but swimming is beneficial. They help strengthen the lower back, help reduce the pressure of the tumor on the internal organs, and even out their location.
What to remember when planning sports activities on critical days
When deciding whether it is possible to visit a swimming pool, play sports games or engage in other sports during menstruation, you must remember to follow certain rules:
- Even if a woman is accustomed to systematic exercise and is completely healthy, during her period she needs to switch to a lighter training regimen. Reduce the number of repetitions of the exercise, eliminate exercises with a barbell, abandon weight training equipment, reduce the duration and intensity of the workout. This especially applies to exercise in the first 2-3 days of menstruation.
- If a woman has signed up for any sports section for the first time, it is not recommended to start training on the days of menstruation. Unusual strain on muscles and fatigue will increase the pain associated with menstruation.
- If you have any cycle disorders or gynecological diseases, you should definitely consult your doctor before planning sports activities during your period.
- Avoid performing exercises with sudden body turns or abdominal compression. It is harmful to perform racks with leg lifts and abdominal tension. This leads to disruption of the blood supply to the pelvic organs.
- The right choice of clothing plays an important role. During your period, it is advisable to come to training in loose dark sports trousers. This will ensure better heat exchange and create the necessary hygienic conditions. It is not recommended to wear synthetic tight leggings or shorts.
- You must carefully observe the rules of hygiene: use only hygienic tampons during exercise, and be sure to shower after exercise.
When playing sports, you need to drink 2-3 times more water than usual so that you can compensate for the increased loss of fluid, prevent dehydration, thickening of blood in the uterus, the formation of blood stagnation and inflammatory processes.
Video: What loads are acceptable when exercising in the gym
During menstruation, it is quite acceptable to engage in such types of sports activities that lead to slight fatigue, but do not cause overstrain of the body. They should give a boost of energy and stimulate the nervous, digestive and other systems of the body.
Yoga and Pilates. Such training is characterized by a smooth change of postures, muscle relaxation and breathing exercises.
Swimming. Strengthens back muscles, relieves tension. The water must be slightly warm. In cold water, muscle spasms intensify, and menstrual pain will be felt even more. In addition, hypothermia of the lower body can lead to exacerbation of gynecological diseases.
Warning: During menstruation, you should not swim in natural bodies of water, the water of which may be polluted. The likelihood of infection entering the genitals during this period is increased. A tampon will not protect against infection.
Shaping, aerobics, dancing. Such classes will bring undoubted benefits if the load is moderate and the duration of classes is reduced.
Video: Yoga classes during menstruation
Exercises that are good for menstruation
Such exercises help relieve muscle tension by stretching them and reduce abdominal pain.
Exercise 1. Lying on the floor, bend your legs. In this position, make several deep breathing movements with your stomach (draw your stomach in strongly as you inhale, push it out sharply as you exhale).
Exercise 2. Stand up with your hands raised. Pull them up, rising on your toes, and take several steps.
Exercise 3. Lie down with your feet against the wall at a level above your head. Take deep breaths and exhales. You can “walk” along the wall.
Exercise 4. Lying on your stomach, face down, with your legs closed, lean on your palms and bend back, tensing your hips. Stand like this for 20 seconds, smoothly return to the starting position.
If during training during menstruation you experience dizziness, weakness, nausea, increased bleeding and abdominal pain, exercise should be stopped immediately.
Everyday human activity involves two types of activity: psychological and physical. Psychological activity includes intellectual work, communication, emotions; physical – performing mechanical work, movement. Psychological activity requires activation of a limited number of body systems, mainly the higher levels of the nervous system. During physical activity, all body systems without exception are activated, which, working together, create the conditions for performing a certain physical action. Having arisen much later in terms of evolution, mental activity controls physical activity. The influence of physical activity on human mental activity is very limited.
Physical activity is a special physiological state of a person, in which the body’s efforts are aimed at overcoming the physical resistance of the environment. In most cases, physical resistance is represented by gravity. Regular physical activity that is part of a certain culture of movement is called sports.
During sports (if physical activity does not exceed physiologically acceptable), a number of adaptive processes occur in the human body that help a person adapt to the conditions of regular physical activity. If the degree of physical activity far exceeds a person’s physical potential, various health problems may occur: overtraining, chronic fatigue, and various diseases.
Lack of movement (hypodynamia) is also dangerous. Physical inactivity is considered one of the main factors (along with obesity, poor diet and bad habits) in the occurrence of diseases of the cardiovascular system and diabetes.
Below we will consider the main physiological aspects of physical activity and the changes that occur in the body during regular exercise.
Changes in the musculoskeletal system
The main functional load in sports falls on the musculoskeletal system, that is, on the system of muscles, bones, joints, ligaments and tendons.
Muscles are the only motor element of the human body, and therefore any movement or work is the result of their contraction. Let us immediately note that muscle contraction is the result of the coordinated work of nerve centers, nerves and muscles, as such. Voluntary work of denervated muscles (muscles without nerves) is impossible. Any movement, regardless of its complexity and purpose, originates in the central nervous system (brain and spinal cord) in the form of the activity of certain groups of neurons. The nerve impulse from these cells is transmitted along the nerve trunks to the muscles and causes their contraction. An interesting fact is that during sports, it is not the muscles that get tired first, but the nerve cells that regulate their activity; this mechanism prevents muscle wasting. During training, therefore, not only the muscles are trained, but also the nerve centers responsible for movement. One type of doping is psychostimulants, which increase the activity of the nervous system, and thereby increase the physical (muscular) characteristics of the athlete.
Muscle training consists mainly of thickening muscle fibers. Muscle mass is increased by increasing the thickness of muscle fibers. The thickening of muscle fibers is accompanied by the synthesis of contractile elements - myofibrils. Myofibrils are like long protein strands that can contract to absorb energy. The work of myofibrils depends entirely on the energy state of the cell, that is, on the amount of nutrients, oxygen, vitamins and minerals. Regular training leads to the growth of blood vessels in the muscles (this increases the supply of oxygen and nutrients to the muscles), as well as to an increase in the concentration of various enzymes in muscle cells, with the help of which energy is produced. As it became clear, muscle development requires not only proteins, but also vitamins and minerals that promote energy release and muscle contraction (muscle contraction, for example, is impossible without calcium).
Bones in the human body play the role of support, protection and leverage. Muscles are attached to bones by means of tendons or directly adhere to bones, intertwined with the fibers of the periosteum (or rather the shell of the bone). The closer the muscle insertion is to the point of rotation of the bone (joint), the faster the movements at the other end of the lever will be performed and the less force the movement will be. An example of such a mechanism is the shoulder muscle (biceps, triceps), which are attached immediately after the elbow joint (the place of their attachment can be felt if these muscles are slightly strained). On the other hand, the deltoid muscle is inserted in the middle third of the shoulder and develops more strength.
Under the influence of training, bones undergo significant restructuring. The process of bone turnover occurs constantly, with some parts of the bone being resorbed and others being restored. In athletes, bones are rebuilt in accordance with the load. In this case, the load lines coincide with the bone stiffness lines (bone substance concentration). Therefore, regular exercise strengthens bones.
Under the influence of physical activity, ligaments and tendons thicken and become stronger. In trained people, the strength of the ligaments reaches such a magnitude that in the event of an injury, a piece of bone with a ligament attached to it is torn off, but the ligament itself remains unharmed.
Regular moderate exercise has a positive effect on joints. The range of motion in the joint increases, and the cartilage tissue thickens. Excessive physical activity can negatively affect the condition of the joints. Professional athletes often develop a disease such as osteoarthritis or osteochondrosis, in which articular cartilage is destroyed.
For the normal development of bones, ligaments and joints during sports, you need to provide the body with the necessary minerals and vitamins. Vitamin C stimulates the development of connective tissue in ligaments and tendons, while calcium and phosphorus give bones strength.
Changes in the cardiovascular system
The cardiovascular system is designed to circulate blood and supply tissues with oxygen and nutrients. Regular exercise has a stimulating effect on the heart. At the same time, the heart muscles thicken a little and become more resilient. In trained people, the heart rate (pulse) at rest slows down. This is due to the fact that a trained heart pumps more blood in one contraction than an untrained one.
The walls of athletes' blood vessels become more elastic and resilient. The beneficial effects of sports on the veins of the legs are especially pronounced. When muscles contract, the walls of the veins compress, thereby pumping blood from the veins to the heart faster. Moderate exercise helps prevent varicose veins and vein thrombosis of the lower extremities. The number of red blood cells in the blood of athletes increases, thereby improving the supply of oxygen to tissues.
Changes in the respiratory system
The lungs of trained people are significantly different from the lungs of people who do not exercise. Firstly, in the lungs of an athlete, the bronchi expand and additional alveoli (air sacs) open, thereby increasing the vital capacity of the lungs. Secondly, the lungs of a trained person are much better supplied with blood. Thanks to this, the saturation of the blood with oxygen increases, and consequently the supply of oxygen to all organs and tissues of the body.
Thanks to improved lung ventilation, people who play sports are much less likely to suffer from bronchitis and pneumonia (pneumonia).
The influence of sport on metabolism in the body
Moderate physical activity has a beneficial effect on metabolic processes in the body.
Protein metabolism In athletes, it is characterized by a positive nitrogen balance, that is, the amount of nitrogen consumed (mainly nitrogen contained in proteins) exceeds the amount of nitrogen excreted. Negative nitrogen balance is observed during illness, weight loss, and metabolic disorders. People involved in sports use proteins primarily for muscle and bone development. While for untrained people - to obtain energy (in this case, a number of substances harmful to the body are released).
Fat metabolism accelerates in athletes. Much more fat is used during physical activity, which means less fat is stored under the skin. Regular exercise reduces the amount of so-called atherogenic lipids, which lead to the development of severe blood vessel disease - atherosclerosis.
Carbohydrate metabolism accelerates during sports activities. In this case, carbohydrates (glucose, fructose) are used to obtain energy and are not stored as fat. Moderate muscle activity restores tissue sensitivity to glucose and prevents the development of type 2 diabetes. To perform fast power movements (lifting weights), mainly carbohydrates are consumed, but during prolonged light exercise (for example, walking or slow running), fats are consumed.
In general, moderate exercise has a general healing effect on the body. Regular physical activity is an important preventive measure against diseases of the cardiovascular system (hypertension, coronary heart disease, atherosclerosis), metabolic disorders (type 2 diabetes), and diseases of the musculoskeletal system (osteochondrosis, arthrosis).
It should be noted that only moderate physical activity (comparable to a person’s physical abilities) has a beneficial effect on his health. Excessive physical activity is dangerous for the body and can lead to various diseases.
In general, sports are recommended for everyone. You just need to sensibly assess your abilities and choose a sport that will bring you pleasure. This could be simple walking or cycling, slow running, swimming, aerobics, fitness. Any form of movement is useful if only it corresponds to the physical abilities of the body, and its implementation brings pleasure. It is strictly forbidden to engage in sports “through will,” that is, by force.
Bibliography:
- Dubrovsky V.I. Sports Medicine, M.: VLADOS, 1999
- Epifanov V.A. Therapeutic physical culture and sports medicine, M.: Medicine, 1999
The site provides reference information for informational purposes only. Diagnosis and treatment of diseases must be carried out under the supervision of a specialist. All drugs have contraindications. Consultation with a specialist is required!
Sport brings great benefits to our health. Physical activity allows you to maintain muscle tone, ligaments, joints, and form correct posture. An athletic body looks attractive, and the body feels vigorous and young. Recently, a healthy lifestyle has become fashionable; more and more people have flocked to fitness clubs and gyms to keep their bodies in good physical shape. Classes with a professional instructor will certainly help to avoid the main mistakes that we unknowingly make when playing sports, and thereby harm ourselves. And sometimes we simply don’t listen to the coach’s advice, or we practice on our own, causing ourselves a lot of problems. Let's look at the most common mistakes when playing sports and try to avoid them.
Breathe deeply!
During physical activity muscles They begin to work intensively, requiring more oxygen. Blood circulates with renewed vigor, delivering oxygen to cells. What happens if there is not enough oxygen? Dizziness, fatigue, and pain in the side appear. You need to breathe deeply and correctly during exercise. In some types of training, for example, in Pilates, each exercise is combined with breathing; for each movement we either inhale or exhale. This is a convenient sport for beginners, because controlling your breathing during physical activity is very important.
or stretching exercises, it is important not to hold your breath, otherwise this will lead to oxygen starvation, increased blood pressure and, as a result, a difficult training process. It is correct to exhale when the muscle tension is greatest, and inhale when returning to the starting position. If you learn to breathe in combination with the effort you make, then believe me, the exercises will not seem so hard, and their effectiveness will increase. During dynamic loads (running, jumping, cycling, dancing), you also need to train yourself to breathe constantly, without holding your breath. It's better to breathe through your nose. Then you will not experience shortness of breath, pain in the side, or dizziness.To drink or not to drink?
Is it possible to drink? water during training? There are still debates between coaches of various sports programs, and there is no consensus. That’s right, it shouldn’t exist, because sports loads are different. What is good for one type of load is bad for another. As a rule, during strength loads in combination with dynamic warming up, it is recommended to drink water in small sips during training, because the body loses a significant amount of fluid that needs to be replenished, and it is better to do this gradually, in small portions. But when stretching, twisting and other flexibility exercises, it is better to refrain from drinking water and drink after training. It is important not to make mistakes when drinking water, namely: do not drink sparkling water, do not drink cold water when the body is heated by physical exercise, do not drink a lot of water during and immediately after exercise, preferably a little at a time.
Uniform loads
To reach maximum results during training, the loads should be uniform. This means no “I can’t today”, “I’m lazy”, “I’m not in the mood”, and so on. Consistency is the key to success. To avoid any excuses, it is better to buy yourself a subscription rather than rely on one-time training sessions “when you can.” Money spent in advance is a huge incentive to practice. However, you can harm yourself not so much by a lazy attitude to training, but by doing “jerky” exercises. That is, you come to the gym after a long break and try to “make up” for lost time with excessive workload. As a result, instead of benefit, you get the completely opposite effect: muscle strain, body pain, and as a result, another break to “lie down.” Why such loads? Sport is a process, enjoy and benefit from systematic exercise.
The importance of warming up
The next mistake Sports fans avoid warming up before the main workout. Of course it's boring! We turned our heads, waved our arms, did a couple of bends... It’s better to immediately “go into battle”, give the muscles maximum tension, overload them, earn a sprain! A competent trainer always starts a workout with a warm-up, with light loads to warm up the body and prepare it for the next stage. Indeed, with sudden loads on “cold” muscles, thin muscle fibers rupture, which are then not restored. And in general, try to do stretching without warming up, it will be painful and unpleasant. Therefore, do not be late for class by skipping warm-up. And if you do it yourself, do not ignore this important procedure.
Shoes must be appropriate
It is forbidden underestimate the importance of being suitable for training, because the feet bear the lion's share of the load, and incorrectly selected shoes for a certain type of training can cause foot pain, dislocations and sprains. Ask your trainer which shoes would be preferable for a particular type of training, and listen to their advice. After all, novice sports fans often “brush off” such recommendations: “I don’t have sneakers, I’ll put on Czech shoes,” and then get injured.
The most important mistake
We all gradually improving ourselves by trial and error, and playing sports is no exception. But your biggest mistake will be to come to class in a bad mood, thus not allowing yourself to get the maximum benefit from your training. It is very important to be able to switch gears when you cross the threshold of the gym and focus on the training process. After all, only then will you receive not just benefits for the body, but also real emotional and psychological relief, the so-called “medicine for the soul.”
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