Some advice to consider when training.
- Too little exertion ( For example, walking) is ineffective because a certain threshold value has to be exceeded for performance to increase. to guarantee improvement, a general rule of thumb applies: exercise for at least ten minutes at a pulse rate of over 130. Do endurance training at least twice a week and include strength training and warming up and a relaxation phase
- Overexertion, infrequent or only short breaks, which do not give the body time to recover, can have a damaging effect. This may lead to a decline in performance and be detrimental to health. Warning signs of potential overexertion are rapid, short and irregular breathing, chest pains, headaches, dizziness and vomiting.
- Always warm up before you start training. Slow running or gentle gymnastic exercises are ideal. Cold, badly circulated muscles are susceptible to injury.
- As regards to the order of training, technique training should be performed before strength training, and the latter before endurance training. Fatigue may otherwise result in poor concentration and coordination and therefore increase the risk of injury.
- A final spurt at the end of a training session places the body under unnecessary stress and should be avoided on all accounts. After exercising, do not stop abruptly but conclude training gently, for example, by running at half the previous speed. This helps remove metabolic wastes from the muscles through increased circulation and muscle self massage, which is around three times more effective than a passive massage. Extensive stretching exercises at the end of a training session also enhance the effect of training.
- Don't forget to drink during training sessions! Mineral water, fruit squash and other drinks rich in minerals are best.
No comments:
Post a Comment