Get your training started
Even if you or your child are motivated to play a sport, getting started can be the hardest part. Your first step, says Dr. To see also : Music legend Roberta Flack receives The Key to the City. Brown, must be learning about the activity itself.
“Having some knowledge of the activity and knowing what is involved with the sport is always important,” she says. “Make sure you or your child are healthy and in good physical condition to participate. Pay attention to any physical injuries or any other health restrictions.”
Also, there are other things you should keep in mind:
See your doctor: Make an appointment with your doctor before starting any new activity.
“Make an appointment with your primary healthcare provider or another doctor who knows you well,” she says. “Ask the right questions before doing any activity to ensure it is safe for you.”
Learn about sports equipment: Make sure you have the necessary equipment and understand how to use it.
“Your particular sport may have a lot of equipment involved. Make sure you know how to use it and that it fits well,” she says. “Equipment that doesn’t fit well can harm you or impair your ability to participate.”
Start – or maintain – healthy habits: drink plenty of water, eat a healthy diet, and get enough sleep.
Start slow and build
Anytime you start a new training routine — even if you’ve exercised before — it’s important not to overdo it from the start, says Dr. To see also : How Much Hawaiian Electricity Should Be Discounted For High-Tech Farmers?. brown.
“Some people, when they start a new sport, they dive in and do everything. This can be harmful as you may be using new muscles that you have never used before,” she says. “Starting with a full sprint is a great way to get hurt.”
Instead, she recommends starting slowly and following these steps:
Warming Up: With every new activity, stretching is important. If you’re starting an activity that gets your heart rate up, walk briskly or run for 5-10 minutes before playing.
Accelerate Your Pace: Don’t start with the heaviest weights or the longest distance. Start with light, short exercises and build up over time. For example, if you play soccer, start with short, smooth passes at close range and work your way up to long-range kicks.
Listen to your coach: If you have a coach, listen to their advice and learn from their experience.
Know the training dos and don’ts
To stay safe and healthy while training, there are several things to remember, says Dr. brown. Keep these tips in mind when exercising:
Sleep: Getting enough sleep helps your muscles recover from a strenuous workout. It can also improve your overall athletic performance. This may interest you : Depth: Travel trips. You’ll have better reaction times, better accuracy and a lower risk of injury.
Eat well: Maintaining a healthy diet can help fuel your workouts. Make sure you eat a good mix of lean protein and complex carbohydrates, including fruits, vegetables, and whole grains. Focus on drinking plenty of water during and after workouts as well.
Vary your exercises: Give yourself some variety. Instead of doing the same workout every day, mix them up to make sure you’re working all your muscle groups.
“Not all workouts should be the same every day. There will be days when you can go at a slower pace, but you will exercise for longer. Other days, your activity will be more intense and shorter,” she says. “You want that variation in activity. It can help prevent injuries.”
Skip the warm-up or cool-down: both should only take 5 to 10 minutes and are essential to avoid injury, she says. Taking the time to prepare and relax your muscles helps them recover from your workout faster.
Overtraining: Doing too much in a single session or working out too often over a short period of time can have negative consequences. Yes, you can get hurt, but you can also wear yourself out and lose motivation. You’re also more likely to have trouble sleeping and get sicker.
Set unrealistic goals: If you’re training for an event like a marathon, it’s important to set goals for yourself. Focus on establishing those you can reach. Otherwise, you could try too hard and end up injured or burned.
Recognize the signs of over-training
Just like when you are sick, your body will tell you when you are exercising too much or doing too much. Pay attention, says Dr. Brown, and if you see any of these signs, slow down your efforts:
Pain: Training should stress your muscles, but it shouldn’t cause pain. If the exercise hurts, especially if the pain persists, stop.
Swelling: Tell your doctor if you have any swelling in your joints.
Delayed recovery: If it takes longer for your muscles to recover, it’s time to give your muscles a rest.
Stalled or Decreased Performance: When you stop seeing improvements – or notice declines in performance – you should cut back on your training for a while.
Overall, says Dr. Brown, listening to your body and gradually increasing the intensity of your workouts are keys to successful training.
“Start slowly and build up your training,” she says. “You are more likely to avoid injury and have better results.”
Find a doctor
Providence doctors and sports medicine professionals can guide you towards safer sports training this season. If you need to find a doctor, you can use our provider directory. Through Providence Express Care Virtual, you can also access a full range of healthcare services.
Download the Providence App
We are with you, wherever you are. Make the Providence app your personalized connection to your health. Schedule appointments, conduct virtual visits, message your doctor, view your health records and much more. Learn more and download the app.
Related resources
Protect yourself from injuries when playing sports
Racket or rowing sports may offer greater benefits
Worried about your young athlete and concussions? Advice from a boxer and a doctor
This information is not intended to be a substitute for professional medical care. Always follow your healthcare professional’s instructions.
