In order to maintain the overall health of the athlete , he must follow these tips to ensure that , God willing, it will always be in good health and pleasure .
Tips especially for athletes :
First, the medical examination
Start your program sport by following tips people of expertise and competence . Consult your doctor on the extent of your need to practice specific exercises and whether there are any restrictions Medical prevent you from exercise . Specialist fitness is the one who helps you to plan an exercise program is right for you ; because it puts into consideration your fitness level current and your age and your condition health and the benefits of these exercises and start the level commensurate with you build physical and provide tips to help you achieve the fitness levels of advanced rates safe . Haye yourself gradually to exercise that choice with an emphasis on following the correct methods . if you are trained to lift weights , keep in mind always follow the way proper training are much more important than the magnitude of the weights raises . If you can not lift the weight properly and safely , it means that the weight of elevated energy on more than tolerable .
Second: Warm up and relax
Must begin each exercise Bahme for a period ranging from 5 to 10 minutes of movements light even activate blood circulation in the muscles , which will bear the effort while performing the exercise. Similarly , we must conclude each exercise relaxed for a period ranging between 5 and 10 minutes of slow motion with some extension of the muscles , which bore the effort while performing the exercise.
Third, exercise clothes
Garments must be used for convenient and appropriate to the nature of the exercise. Away from wearing clothes made of artificial fibers rubbery or plastic , because it prevents evaporation of sweat , helps high body temperature to the point of dangerous. Choose shoes customized for the type of sport practiced by ( running, walking , exercise kinetic , football , etc.) , and make sure their suitability for size feet. always use clothing and PPE appropriate to the type of exercise being played . , for example ; require the exercise of ski wear Juzhomsndin annexes and Oaqaan knee to ensure full protection , while the need to play football to wearing special shoes and Oaqaan of the legs .
Fourth: Keep the adequacy of fluid in your body
Brought the American College of Sports Medicine that drinking water is the best of what makes up the body of fluids lost , except for some special cases . Drink ample amount of water ( a minimum of two cups ) 10-20 minutes before the start of your sports to keep the rate of fluid in the body . And drink a glass of water every 15 minutes during exercise. , And after completion of the exercise, drink more water than your body needs to satisfy his sense of thirst ; Vatth in itself is not an accurate measure of the amount of fluid to be compensated .
Fifth, declined to exercise violent after a meal at least three hours ; Because the digestion process to receive further burdens on the circulatory system , combining the requirements of exercise and digestion at the same time could lead to many people to organ failure bloody in the performance of its functions.
Sixth: sun protection
When exercising in the outdoors, protect yourself from exposure to direct sunlight . In order to protect against yourself from diseases caused by high temperatures , such as heat stroke and heat exhaustion , do not exercise physical activity in more daytime heat and moisture .
Important Notice
If you feel that the role of exercise causes you pain or roundabouts or tight breathing or troubled in heart or stressful years , to immediately stop performing this exercise and consult your doctor .
Whether you're a professional athlete or a beginner , be sure to hone your skills through sports exercise correctly and safely . If you follow these alerts , you can certainly gain fitness without the required exposure and risk of injury
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