Back to school is fast approaching and athletes will resume their activities. How to maximize the benefits?
- According to specialists, it is necessary to perform 3 to 4 sessions per week, at a rate of forty-five minutes to approximately one hour per session. It is important not to remain without physical activity for more than two consecutive days.
- According to Health Insurance, physical activity prevents many diseases such as cancer, obesity, osteoporosis and cardiovascular disease.
As the summer holidays come to an end, athletes will find their way back to the gym. Here are some tips to optimize your sessions.
Vary the pleasures
At first, combine the useful with the pleasant. It is essential that the athlete takes pleasure in performing his sports session. Running with a friend or taking part in a football match are good ways to exercise in joy and good humor. The most important thing is to reach your goal and stay motivated.
Moreover, varying your workouts will allow you to solicit all the muscles of the body and not get bored over the length. Between weight training, which reduces fat mass, and cardio training, which has the particularity of working the whole body, the choices are vast to achieve your goals.
(Re)adopt good lifestyle habits
Hydration is essential to perform properly. It is advisable to drink before, during and after the session. During physical exertion, drink small, regular sips and avoid feeling thirsty. Proper hydration reduces the risk of tendinitis or body aches.
For its part, food plays a major role in your calorie loss. According the Health Medicine and Sports Wellness Research Institute (IRBMS), the diet should be varied. Between carbohydrates (pasta, rice, wholemeal bread), lean proteins (eggs, dairy products, legumes) or antioxidants (red fruits, citrus fruits, colored vegetables, etc.) these foods will allow you to eat without depriving yourself. It is better, however, to avoid fatty and sugary products, which are bad for muscles and cardiovascular health.
Finally, your sleep time is not a factor to be neglected. According to the French Federation of Cardiology, sleeping well is also part of the process. It is indeed during sleep that the body will recover, that the muscles will rebuild and that small injuries and traumas will be able to be repaired. As a reminder, an adult must sleep at least seven to eight hours a night, according to the profiles.
