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.
