Sports halls have been opening again since yesterday for the happiness of some (and the indifference of others). To avoid injury, discover the 5 mistakes not to make for a good sports recovery.
Whether you are a Sunday runner or a top athlete, it’s easy to make at least one of these missteps when it comes to getting back to sport. After a long period of inactivity, it is imperative to follow a few rules so as not to torture your body. To get started again in physical exercise, here are the 5 mistakes to avoid.
Using an old pair of sneakers
Before swapping your slippers for sneakers, know that they have a lifespan, which depends on their number of uses. Take the time to analyze the quality of your shoes before starting your session. If the sole and foam of your sneakers are in poor condition, the pain will come without delay. These elements indeed absorb the impacts between the ground and the intensity of the effort you make. When the foam no longer has enough density, it’s time to change your pair of sneakers.
Forget the warm-up step
Warming up is essential. This step gently activates the muscles, which decreases the risk of injury. With this preparation, you prepare your body to endure the effort to come. This will improve your ability to carry loads or have more endurance on the treadmills. Do not forget either the stretching which must be done at least an hour minimum after your session, so as not to amplify the aches.
Focus on performance
Putting on your sneakers again is like going back to school again: it motivates you and makes you impatient. But during a long break, you rust. And if you then focus on your performance and nothing else, you threaten your body with cracks, tears and other pains of all kinds, because your anatomy is not willing to take too much effort so quickly. So you have to learn to train again, little by little.
To see also: What is the ideal time of day for my workout?
Not watching your diet
The fatal mistake is to believe that you can practice sport without paying attention to your diet. Eating too much fat or, on the contrary, following too strict diets, will cause deficiencies and this becomes dangerous for your health, especially during your training. During physical activity, your body has needs and carbohydrates are one of them. You can allow yourself a “cheat meal” during the week, but do not ignore elements that help with physical effort.
Only work cardio
First, ask yourself if you really need to lose 5 kg to have a summer body or if this recovery is decided for a completely different objective (to relieve stress, to feel more toned, to improve your breathing …) . If so, you need to add weight training sessions. Quite simply because to go the distance you have to use your muscles and if they are not maintained enough you may tire yourself and hurt more quickly.