“Anyone who wants to start the new year with sports should accept the fact that without sports there is nowhere - and it is better if this desire continues for life.
But as in any business, in order not to lose motivation, it is worth starting small.
People with low physical fitness can start with walking - 6-7 thousand steps at a fast pace will already be a good workout.
It is also worth starting with strength exercises with your own weight - the bar, push-ups, squats, ”the specialist added.
For training to be enjoyable, it is important to find a sport that will be to your liking, he stressed.
“Strength training is good, but not everyone enjoys it.
So it is with cardio training - someone likes Nordic walking, someone likes swimming.
All these are types of physical activity that will improve the quality of life, ”said the traumatologist.
Speaking about outdoor training, the expert explained that it is important to choose the right equipment for the temperature regime.
“For example, if you decide to run in winter, you should choose warmer pants, sports socks, sneakers with a waterproof coating.
In extreme cold, add thermal underwear.
The main thing is not to dress too warmly, then there will be less risk of getting sick, ”he explained.
If you are a beginner and want to learn a new winter sport for the holidays, Sdobnikov advised you to choose cross-country skiing.
“This is a very useful activity.
First, biathletes and cross-country skiers have the highest levels of aerobic endurance and longevity.
Secondly, a large number of muscle fibers are involved in the movement, ”the doctor explained.
For beginners, the load can seem very large, as during training the pulse rises, breathing quickens and you have to make stops.
“But over time, as a result of regular training, this passes - and it turns out to enjoy riding.
It’s worth starting smoothly: with one or two workouts a week on flat terrain, and then, with the help of a coach, master the technique and complicate the workouts by adding descents and ascents, ”the RT interlocutor recommended.
According to him, in order not to get injured, it is very important to know all the risks associated with the sport you have chosen.
“At the beginning of training, it is important that there is a more experienced person nearby - a coach or partner who can help you master the technique and tell you all the nuances.
The second important point is adequate equipment.
For example, in alpine skiing, an incorrectly adjusted mount can lead to knee joint injuries, ”explained Sdobnikov.
In cross-country skiing, for all their advantages, the skis do not come unfastened, and if you fall from the descent, you can injure your ankle and knee joints, and at high speed, injuries of the upper shoulder girdle are possible, he warned.
“Also, in order to avoid injuries associated with overload, it is necessary to give the load gradually.
Start exercising once or twice a week, gradually increasing the duration of the workout and the intensity, ”concluded the traumatologist.
Earlier, doctor Kashuh warned about the danger of dehydration in the cold season.