The expert answers: Training avoids injury
It may seem obvious but athletes, especially beginners and those who exercise infrequently, often forget that training is an essential component of athletic activity. Excessive workload or poor workouts can take a toll on the body, causing fatigue and even injury. Accident prevention and management are two very important issues for anyone involved in sports. Attainable goals thanks to the use of equipment that allows you to devote yourself to your favorite discipline in complete safety.
An "environmental" approach to sports to avoid injuries
In order to get the most out of sports activity, it is advisable to approach sports from an “environmental” point of view and to consider accident prevention an essential part of training. By increasing your self-awareness as an athlete, regardless of the level at which you practice the discipline, you will have better results, a lower risk of injury and an improved sense of general well-being. With this in mind, the use of technological equipment is essential to reduce the risk of injury and to develop a positive relationship with the sport, which begins even before the training shoes are worn.
Supervision and advice from personal trainers can also be helpful. The goal is to know how to reasonably assess the goals that one can set, to determine the type of training to be followed and the degree of intensity of the sessions, and to choose the techniques and equipment most appropriate for each. , to learn how to manage the hopes and stress associated with competitions. This is not to say that we should demonize do-it-yourself training, which is a widespread training in running, a regimen that is self-evident wrong, but we should re-emphasize the importance of good preparation to start on good foot. Therefore, it becomes very important to learn to interpret the signals that our bodies send to us,
Gian Marco Cora, Physiotherapist at Technogym, answers your questions about these hot topics and offers helpful tips to improve your daily training.
The first tip is to involve a qualified personal trainer in your training to always conduct progressive sessions without overdoing it. In addition, following a knowledgeable person during the session limits this type of problem. However, the best treatment for muscle pain is rest, but for those who can't live far from the gym, we recommend very low-intensity exercises. If the back pain does not go away within 5-7 days, it is recommended to consult a physiotherapist who can find out the cause of the problem if it is not solved by simple rest and, if necessary, exercise, massage, manual or assistive treatments, while showing the athlete how to resume sports activity.
The best answer to this question is: It depends. It depends, the question is not when to stretch but what kind of stretching to do before and after training. There are two basic types of stretching: static and dynamic. In the static mode, you stretch your muscles in the stretching mode for longer or shorter periods of time, while in the dynamic mode, you stretch your muscles in movements at different speeds: high, medium or low.
A warm-up session is essential to prepare your muscles and ligaments for the effort. Dynamic, light, and gradual stretching can be part of this preparation phase, especially if the training requires medium and long effort.
Instead, to finish the training by stretching the muscle chains, supplying the muscles with oxygen and eliminating wastage, the ideal is a good static stretching session. Good breathing during the stretching phase helps us recover after exertion and reduces the unpleasant feeling of soreness typical of intense sports activity.
Overtraining is a physical, behavioral, and emotional condition that occurs when the volume, intensity, and frequency of an individual's physical exercise exceeds their recovery capabilities. Overtraining syndrome usually occurs as a result of a training program that is abruptly intensified, prolonged for long periods of time and performed in large amounts and high intensity, without allowing sufficient recovery time. A subject who is overtrained suffers from stunted performance growth and may experience a loss of strength and well-being.
What are the characteristic symptoms of overtraining?
- Heart rate at rest
- Excessive fatigue during training
- Insomnia, irritability and depression
- Lose weight
- Hormonal imbalance and menopause
- weaken immune defenses
- Chronic muscle pain
If these symptoms appear, it is advised to stop activities for at least 1-2 weeks and pay attention to the diet. If symptoms persist, see a doctor.
How do you prevent overtraining?
- rest well
- She has a positive mental approach
- Don't train too long
- Get regular blood tests
- Eat a balanced diet
- Adapt your training to your lifestyle
- Periodically allow renewal cycles