2. Warm up.
Before you start your proper session it is crucial to warm up and prepare your body for the physical effort.
- Warming up raises the heart rate, mobilizes the joints and contracts the muscles.
- It is recommended to do between 10 – 30 minutes of warm up.
- Warming up helps to avoid aches, cramps and injuries.
- Stretching as a part of a warm up prepares muscles, tendons and ligaments for the session ahead.
- The better you warm up the quicker and easier you will recover after your training.
The more physical effort you put your body through the more energy-boosting foods, drinks and supplements you have to provide your body with. Following a balanced and nutritious diet can help not only with boosting your energy but also with preventing injuries and recovering from muscle strain. As part of sports preparation, certain foods are particularly beneficial for restoring energy reserves. These are:
- soft fruits (apples and bananas),
- raw vegetables (carrots, tomatoes, cucumbers and endives),
- salads (corn salad and cress),
- starchy foods (rice, pasta and cereals).
As part of a varied and balanced diet and a healthy lifestyle, taking a food supplement recommended for sports, such as Berocca® Sport, also provides a supply of vitamins and minerals.
4. Stretching after the exercise.
Passive stretching plays crucial role in lengthening the muscles put under strain. It allows the muscles to gain flexibility.
- Longer stretching should be applied after a moderate intensity exercise, shorter after a very intense session.
- It is important to stretch slowly.
- Stretching helps fight against cramps. To stop a cramp, stretch the painful area and make a drink enriched in vitamins and minerals.
5. Sleep well.
It has been established that there is a strong link between sleeping well and exercising better. Sleep also helps in preventing injuries.
Sport plays an important part in our society. It not only keeps you healthy, it unities people, it makes you feel better about yourself. It also provides the opportunity to go out and enjoy life for those who used to be stuck at home: seniors, disabled people and women with small children. To fully enjoy your sport do not forget about these basic rules:
- exercise before meals, or after digestion,
- hydrate before, during and after workout,
- eat an energy snack after physical effort,
- fill up on magnesium to avoid cramps, and
- do not go beyond your limits.