Seniors: 5 tips to get back into sports
Exercising after the age of 60 is not considered in the same way as if you were 20, especially if you stopped all activities for a while. You should be more vigilant in the face of risks of injury or
cardiovascular difficulties. That's why the chosen sport must be validated by a doctor and supervised by an adapted sports professional, who will determine whether or not the health condition allows you to engage in an activity. Before you begin, follow these five tips to get back into sports!
Prevention is better than cure !
Poorly managed or uncontrolled activity can play a role in your tricks: cramps, tendonitis, sprains...not to mention the discomfort that can arise from poor hydration or the heart risks you might take.
To avoid this, always check your doctor's chest before starting any sporting activity! Make a medical visit and in prevention, a heart
consultation. Surround yourself with an adaptive sports professional. The advice of a specialist is necessary, it determines whether your state of health allows you to start a particular activity. If you are going back to sports, follow these five tips.
Encourage to warm up
Before exercising, start by warming up. Take 5 to 10 minutes to prepare your body for this effort. You don't have to put your heart, arteries, muscles, and joints into trouble before you start. Run for a
few minutes at a slow pace to gradually warm up your lower body and abs and prepare your core for the effort. This increases the temperature of your muscles. Go slowly so you don't get tired or use
up your energy reserves. To warm up the upper body, make circles for the arm and half circles for the head (don't go to the full circle of the head to avoid pinching). Likewise, stretch after exercise to recover and avoid aches. Get enough sleep to start off better!
One password: work at your own pace! No need for strength to break records, your body may regret it. You need to know how to dose your training and adapt it to your physical condition. If you want to go too fast or be too rough, you risk injuring yourself...so always listen to
your body. If necessary, slow down during the session or stop for a few minutes when pain appears. Don't wait until it hurts to stop exercising. Finally, resuming sports also means not starting at a very frequent pace once you have resumed it: instead of one day out of three and then out of two.
hold your breath
Working efficiently without running out of breath means learning to breathe well during exercise. How ? By trying to be as regular as possible (no orgasms). The exhalation time should be on average two
to three times longer than the time of inspiration. This is necessary to empty the air from your lungs and to resume normal breathing
without shortness of breath. Nasal inspiration and buccal exhalation. Avoid double breathing as much as possible and let your body adjust to the effort required. Between workouts or during recovery periods, take deep breaths to fill your oxygen debt.
Did you know that with age, the feeling of thirst decreases? That's why you should always keep a water bottle near you. Water loss during exercise can be rapid by sweating a lot. Even imperceptible dehydration significantly reduces muscular and physical
performance. Proper hydration is necessary to reduce the risk of infection. It increases blood flow in the brain, provides the nutrients needed for proper muscle function and allows for better recovery.
You should drink one liter of water for every hour of sports activity, in regular small doses, before, during and after your workout. Even if you are not thirsty, force yourself to drink, this is important for the body.
Look for a coach's advice to get back into the sport.