Saturday, July 11, 2020

Ten tips for not getting injured on the first day of doing sports (Àlex Gozalbo)

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Ready, ready, now! The confinement will have a small truce from Saturday, as you can walk and play sports once a day. Most people will have two time slots (between 6 and 10 hours and 20 and 23 hours) and limitations of time (one hour a day) and distance (one kilometer from home) to oxygenate a little. These time slots will be aimed at people over 14, adults without mobility problems and athletes. The activity must be done individually. Athletes will not have a time limit during the time slot they choose, either in the morning or in the afternoon, but will not be able to leave their municipality. For walks, on the other hand, you will be allowed to go out on the street accompanied by a person with whom you live. People over the age of 70 or dependents who need to be accompanied will have a different schedule: between 10 am and 12 noon and between 7 pm and 8 pm. The strip dedicated to children under 14 will be from 12 to 19 hours. Municipalities with less than 5,000 inhabitants, where there is no risk of congestion, will not have to follow these time slots.

Adults aged 6-10 and 20-23, adults aged 70-12 and 19-20 and children aged 12-19: this is how you can walk

Specialists consulted by ARA warn that it is necessary to follow some guidelines before putting on your shoes and going out on the street. “The most important thing is that we understand that abandoning seven weeks of sedentary lifestyle cannot be done as if nothing had happened, because there is a part of the muscles that has not worked and has atrophied. Even people who have been doing sports at home have lost strength and muscle capacity, ”says Silvia Treviño, a sports doctor and coordinator of the BQ Salut area of ​​the Catalan Basketball Federation. “It’s about understanding it’s like a preseason. Like it or not, we need to get back into sports gradually and gradually. The body needs to gradually adapt to the specific gestures of the sport. The goal is to end up feeling good so you can repeat. If we used to do 10, now we have to do 5. With 30 minutes a day is enough “, argues Toni Caparrós, doctor in physical activity and sports and professor at INEFC.

“We have to run individually and, if we meet other runners, do it in parallel or diagonally, leaving a distance of about 4.5 meters apart. It is not advisable to stand behind another corridor, as we should leave a gap of at least six meters away, ”recalls Treviño, who cites a study by the universities of Leuven (Belgium) and Eindhoven ( Netherlands). The reason is that the virus particles stay in the air for a few moments. “If we go by bike, this distance should be 20 meters,” he warns.

It is important to avoid sharing any kind of object during physical activity to limit the chances of infection. “We can’t ask people to go out for sports in masks, because they would drown,” says Treviño. One of the major concerns of specialists is the appearance of injuries. “People need to understand that they have to do a pre-season in order to be able to return to their previous physical level, as the risk of injury is very high because the body is not used to doing work with impacts. The combination of gaining weight, not being fit and having anxiety is dangerous “, says Treviño, who predicts low back pain, small muscle tears and knee injuries. “Specialists are afraid of the appearance of muscle and joint injuries. The sensations we will have will be different and we should not go through fatigue “, warns Caparrós, who remembers that now the athletes do not have any race or goal in the short or medium term.

“We miss nature, escape from the machines”

Each age group should be aware of their level. “For people over 60, the recommendation is to walk or walk. 20 or 30 minutes is enough. Amateur athletes between the ages of 40 and 60 should appreciate what they are prepared for and avoid long runs in the early days. Five kilometers is enough, as no matter how much you train at home, muscle tone is not normal. The 20- to 30-year-olds should be aware that they are coming from a sedentary stage and should start setting a gentle pace, ”says the doctor.

Hydrating, eating well and stretching are part of the ideal roadmap. “Before physical activity, it is advisable to warm up the arms, legs and torso at home. At the end of the exercise, you can’t forget the return to calm and passive stretching. If we make them at home, let it be in a very well ventilated room ”, remembers Treviño. “The sequence would be to start with joint mobility of the legs and pelvic girdle, start playing sports and, if there are no discomforts, increase the pace a bit. If we can do it every day, better. At the end back to calm, stretching and showering “, Caparrós guidelines.

“A lot of people have gone crazy”

“These days of confinement, people have been busy doing sports with videos, but not all of them were done by professionals,” says the physical trainer, who works in a personalized way with different NBA stars. “The problem with online classes is that they bring together a lot of people of different levels and many do not have the ability to know if what they are doing is right for their level. There are a lot of people who have gone crazy. These days of confinement, it would have been better for most to prioritize mobility and stretching work than training, ”adds Treviño, who blesses the time slots to avoid congestion.

Just as confinement has led to the culinary explosion of many newcomers, experts predict that many people will want to give up sedentary lifestyle and play sports. “This is positive, but we have to start from scratch. Walk regularly before thinking about running, for example. Our body has not moved and, therefore, needs a progressive adaptation “, says Caparrós.

The 10 tips for doing sports

* Spanish Society of Sports Medicine

1. PREVIOUS EVALUATION

People with chronic illnesses, cardiovascular risk factors or injuries should consult their doctor or specialist.

2. RETURN TO THE GRADUATE EXERCISE

You don’t want to suddenly regain your fitness, do it gradually and without getting overwhelmed. The return to exercise should be gradual.

3. AVOID OVERLOADS

You can start with gentle exercises such as walking for 30 to 60 minutes or doing 10-minute sets.

4. WEEKLY PROGRESS

The frequency of exercise will gradually increase to 3-5 weekly sessions.

5. GRADUAL INCREASE

The duration of the exercise will gradually increase until it reaches the time before confinement.

6. ADEQUATE INTENSITY

Start with gentle intensities, without breathing agitatedly, to gradually increase the shape.

7. HEATING AND RETURN TO CALM

Don’t forget to do a proper warm-up, which includes stretching as well as a return to calm.

8. FOOD, HYDRATION AND REST

Take care of nutrition, hydration and rest. Diet is the best ally for exercise.

9. TAKE EXTREME PRECAUTIONS

If you notice any signs or symptoms of an alarm such as choking or dizziness, stop exercising.

10. MAINTAIN THE HABIT OVER TIME

Once you resume exercise, keep it a healthy lifestyle over time.

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