Specialized fitness trainers have identified important advice for non-professional athletes, to avoid muscle injuries with gyms resuming their activities after a mandatory three-month hiatus due to the spread of the Corona virus, which resulted in all athletes entering a long negative rest period that directly affected their degree of activity as well as gaining Weight and not performing the usual exercises.
They put 10 tips for non-professional athletes, and they told «Emirates Today» that gymnasts should adhere to health protocols throughout their time in the halls, cooperate and adhere to the directives of halls management, and stressed the need to progressively increase the exercise, and not to overdo the exercises in the first days , And only go to the gyms three times a week, and make sure to do aerobic exercise, adequate sleep, healthy eating and drinking more water.
The national team for weightlifting, Mohamed Abdel Karim, said that the athletes are required in the first periods to perform aerobic exercises in order to prepare the body for the exercises that they will go through after that, pointing to the need to avoid carrying heavy weights in the first days, as it may lead to chronic muscle injuries that require the player's access On a new negative comfort.
Abdul Karim, who received more than 30 medals, between gold, silver and bronze, in weightlifting, taekwondo and physical strength, pointed to the importance of diversity in training during the first days, and lack of focus on a specific training, and said: «It is important to diversify in the early days, before "The person will reach the level he was in before the lounges were closed."
For his part, the Saudi specialist and fitness instructor, Mustafa Al-Farra, stressed the performance of exercises with intensity between 30 and 60% in the first and second weeks, to raise the pace by 10% per week to 100%, and said that the graduation includes all types of exercises, including resistance and aerobic exercises. And flexibility.
The fitness instructor at Al Ain Private Primary School, Brazilian Fabio Eduardo, stressed that returning to the gyms needs in itself a special preparation that starts from adequate sleep beside eating healthy eating before heading to the next day for training, indicating that the period of compulsory interruption due to the spread of the epidemic contributed to Some weight gain as a result of inactivity.
He said that the human body needs proper preparation in order to avoid injuries associated with sudden activity, and he said: «It is necessary to stay away from carrying heavy weights in the first days with a greater focus on warm-up exercises, and eating large quantities of water constantly because stopping in the last period has side effects that must Get rid of them in the beginning. ”
The 10 tips
1- Just going to the gyms three days a week in the first period.
2- The start of the training session by running for a quarter of the usual distance in the past.
3- Ensure aerobic exercise before embarking on the daily training program.
4- Use light weights and raise them gradually with the passage of days.
5- Variety of exercises in order to exercise all the muscles.
6- Take a break for a short period of time between workouts.
7- Requesting help from coaches in cases of various fatigue and injuries.
8- Adhere to sleep adequately and avoid staying up late.
9- Eat healthy food and drink water continuously.
10- Adherence to health protocols.
Ebtehaj Hussain: Physical training reduces stress on the athlete
A family medicine specialist at the Mardan Health Center, Sudan's Ibtihaj Hassanein, advised to gradually return to training in an ascending manner to avoid the side effects from the period of inactivity that affected many of those who stopped training in the last period after the decision to close gyms, and indicated at the same time that «the performance of physical exercises In gyms, he reduces the pressure on the athlete, given his physical effort. ”
Special conditions for resuming exercises after a long hiatus due to corona virus.