Tips for starting athletes

Benefits of sports
If you are still in doubt whether you are going to exercise, take a look below at the many benefits that exercising brings:

• Exercising improves your mood by leaps and bounds and reduces stress. It has a relaxing effect and you sleep better at night.
• If you move more, you will look better and your self-confidence will naturally increase.
• Exercise not only has a positive effect on your weight, but also on your heart, circulation and blood pressure, immune system and even your memory. In addition, exercise slows down the aging process.

Which sport should I do?
It is important to choose a sport that you really enjoy. Only then will you keep it up. When choosing a sport that really suits you, there are a few things to keep in mind:

• First, set your goal. Do you want to lose weight? Then you will benefit most from a sport in which you use a lot of energy. If you want to build up more muscle strength, it is better to choose a sport in which weights play a role. And do you just want to be in motion? Then inquire at your gym or look on the internet which sports suit you best.
• Do you have injuries, a medical condition or are you pregnant? Then it is possible that you are not allowed to do all sports. Ask your physiotherapist or doctor for advice.
• Do you want to go to a gym or do you want to get started yourself, for example by running outside? Both ways of moving have advantages and disadvantages. The gym costs money, but you will receive guidance there. Exercising yourself is cheaper, but often less motivating.
• A lot of new sports have been added in recent years. In addition to well-known sports such as swimming, running or aerobics, you can also try Bodypump, Spinning or Pilates.

What clothes should I wear?
Your attire will depend on the sport you will be doing. Sometimes that old T-shirt you still have hanging is enough, but in other cases you need better sportswear. The properties that influence the quality of good sportswear are moisture and temperature regulation, comfort, easy maintenance and good quality.

Different materials have been marketed for different sports. In the better sporting goods store they can tell you exactly which sportswear is most suitable for the sport you want to do. There are two basic garments that are always recommended:

• A sports bra with the right support is important, especially for larger breasts. A regular bra often provides insufficient support during exercise. Wearing a good sports bra with optimal support not only prevents discomfort, but it also reduces damage to the fatty tissue and protects against sagging breasts. You can find them in the sports or lingerie store.
• Knees, ankles and feet have to endure a lot in almost all branches of sport that involve (hard) running. Well-fitting shoes that belong to the sport, the substrate and the feet are therefore highly recommended. Good sports shoes play an important role in preventing sports injuries. Only a good shoe can provide adequate shock absorption, movement stability and durability. For example, for aerobics you need high shoes for extra support for your feet and ankles. When running, the fit and the way you move when you run is again very important. Get information from your gym or sports shop.

Warm up and cool down
Before exercising, start with a warm-up to prepare yourself mentally, physically and to loosen up your joints. Usually these are light exercises. A warm-up is important because it warms up your muscles and speeds up your heart rate. In addition, blood flow to your muscles is increased and oxygen uptake is promoted. All of this improves your performance and reduces the risk of injury.

The cool-down is done after exercise. This will bring your body back to rest. Typically, the cool-down includes gentle, rhythmic movements and stretching exercises. This way your body temperature slowly returns to normal, your active muscles relax and waste products are removed from your muscles. This reduces the chance of muscle soreness.

Mini-checklist: are you ready for sports?
Answer the following questions with ‘yes’ or ‘no’ and see if sports would really be for you.

• Are you satisfied with your body and how it looks?
• Do you have as much energy as you would like?
• Do you feel as strong or flexible as you would like?
• Are you satisfied with your body’s performance?

Did you answer three or more questions with ‘no’? Time for some movement!

Move more without exercising
According to the standard, adults should exercise about 30 minutes of moderate intensity every day. For example, consider walking or cycling. Here are some tips to keep you moving:

• Go for a nice walk during your lunch break. It is totally hip to go for a round in the afternoon. And then don’t stroll past the shops, but really step in.
• A bit cliché, but true: take your bike, take the stairs and walk over to someone instead of calling or emailing.
• Get a dog with whom you have to go for a walk every day.
• Don’t go out for lunch or dinner with your friends, but make an active appointment such as bowling or playing tennis for an hour.
• Do your children exercise for an hour every week? Then you might as well start exercising yourself at the same time.
• You burn quite a few calories with sex. Did you know that an average sex match is equivalent to about nine minutes of exercise? But the reverse is also true: more exercise increases the sex drive.

• When you buy running shoes, you can do a test in some specialized stores. In addition, a walking carpet and video equipment are used to look at the way you walk and how you put stress on your feet. This way you get custom shoes. This puts less strain on your joints and prevents injuries.
• There are gyms where black-soled shoes are prohibited, as they often leave black marks.
• Variety is the secret to the success of perseverance. Doing the same thing over and over gets boring. To keep you motivated and exercise challenging, you can vary your activities. In addition, you ensure that you do not always strain the same muscle groups.
• You need rest to allow your muscles to recover. So it is not at all a problem if you take a break every now and then during exercise. A handy tip: do not train all muscle groups on the same day. If you go for a jog today, you can do your abs tomorrow. This keeps you busy, but also gives your body time to recover.