Recommendations for exercise

1. MEDICAL EVALUATION

Before starting the physical activity you need to do a medical evaluation, including tests such as electrocardiogram and blood test. A special attention to diabetics and hypertensives that must take a lot of care.

2. CHOICE OF EXERCISE

The choice of exercise is crucial to the practice persists throughout the all year. A person should examine the lifestyle and assess if has more aptitude for aerobics, weight training or whether it is better to start with a walk. The exercise should be a moment of leisure.

3. HYDRATION

The ingestion of liquids, isotonic and water should be prioritized before, during and after physical activity. With the high temperature, the body loses more water and minerals - including sodium - which raises the risk of dizziness and malaise. Never include in that list alcoholic beverages or that contain caffeine, as these substances are diuretics and accelerate the process of loss of liquids.

4. FOOD

Before a competition, it is important to form an energy reserve: three or four days before it is useful to a rich diet in carbohydrates. To do this, just eat a little bit more of rice, pasta and bread than usually. During the struggle: when the activity allows, should consume simple sugars. The energy of these is readily available, reducing or delaying fatigue. The ideal is to drink water with sugar. Besides providing energy, hydrates the body. After exercise: carbohydrates allow a rapid recovery in the levels of glycogen (a sugar). So, after an intense effort, its better to eat a sandwich or half dozen cookies, so your body stays in shape again.

5. WEAR APPROPRIATE CLOTHING

Tissues that facilitate the drying of sweat and clothes that do not tighten are more appropriate.

6. PROPER TIMES

The outdoor exercise shouldn’t be made at any time. The most suitable hours are the early morning and the late afternoon.

7. PROTECT THE SKIN

A good sunscreen with an SPF 30 is one of the key ally of physical activity.

8. BREATHE PROPERLY

The sensation of breathlessness common with exercise in the summer can be avoided if the practitioner breathes properly. Inhale through the nose and exhale through the mouth. When the stress is high, the trend is also to inspire through the mouth. When this occurs, the ideal is to slow down and breathe deeply, to return to inhale through the nose and exhale through the mouth.

9. STRETCH

Stretching is crucial and makes exercise safer and more efficient, by reducing the risk of injuries and cramps. If you suffer an injury, do not resume sports until you are recovered.

10. REGULARITY

The practice of physical exercise should be regular and last for at least 30 minutes. Physical exercises should be performed on a regular basis, three times per week, between sessions 24-48 hours. For people over 60 years the best exercise, in the prevention of osteoporosis, is the walk, which should be performed for about 40 minutes, preceded by heating and concluded with a muscle stretching.

11. FREE THE MIND OF CONCERNS

The physical activity should be seen as a moment of leisure, beware of the mind and body. The risk of injuries that result from mistakes and distraction is huge.

Drª Andrea