Returning to sports after stopping practice requires adherence to some rules and guidelines to avoid injury. Stopping exercising for a long period of time causes the loss of part of the muscle mass, as the body breaks down what it does not need, and this applies primarily to endurance muscles.
According to Leonard Fraunberger, head of the Association of Sports Physicians in the German state of Bavaria, returning to exercise requires Gradually increase exercise intensity.
Below is an explanation of 3 normal situations in which a person is forced to stop exercising, and the instructions for each case must be taken into account:
Pregnancy and childbirth are the longest period during which many women stop exercising, but returning to exercise varies from one woman to another. “If the woman still feels weak and weak, it is not yet time to return to exercise,” Walther explained.
It is recommended not to exercise during the first four weeks after giving birth. Rather, walking in a stroller is sufficient during this period.
Building pelvic floor muscles
Fraunberger also advised to re-strengthen the pelvic floor muscles by relying on specific exercises, noting that women should practice these exercises for at least 6 months in order to stabilize the abdominal wall and hips. During these exercises, consideration must be given to increasing the volume, and then increasing the intensity, while paying attention to Always breathing.
The head of the Association of Sports Physicians added that after giving birth, a woman should discuss a more comprehensive exercise program with an obstetrician-gynecologist, and it is normal here that the woman is not able to exercise at the same old level before giving birth, so he recommended the need to be patient, stressing that the matter here is similar to Long distance races, not fast races.
Perfect time to get back into sports
There is no general recommendation for when to return to exercise after injury or illness; The situation differs between a person who suffered a cruciate ligament tear, and another person who was confined to bed for two weeks due to influenza.
President of the Sports Psychology Association in Germany, Jurgen Walter, says that it also depends on the person’s physical condition before stopping exercising.
Setting goals is important upon return, and they are described accurately, measurable, realistic, and time-bound. The clearest example of this is jogging for 20 minutes every Monday and Thursday after work.
It is best to focus on small improvements when returning to exercise, since many people are trying to reach the level they were accustomed to before, according to Walther.
Duration of the first training session
Sports medicine specialist Fraunberger advises that the first training session be limited to 15-20 minutes, and during this period the stage of apnea should not be reached, but rather one should still be able to carry on a conversation and have the feeling of performing the same exercise again.
Walther pointed out that very high expectations lead to states of frustration, disappointment, stress and feelings of inferiority, and it may take some time until one returns to the old level of exercise.
There are also some injuries that remain noticeable over the years, and if one is unable to regain the old level, it is important to set an alternative goal, so as not to feel a constant state of dissatisfaction.
Sports in difficult times
Sports psychologist Walter explained that people who are exposed to tension and stress are more likely to lack physical activity. When a person is stressed for long days due to work pressure, or during the exam period, for example, it is natural that he does not have the energy to exercise, but in such situations, one must remember that Sports activities reduce stress and nervous pressure.
Walther pointed out that there are studies that have proven that movement and exercise are a proven means of preventing long-term negative consequences resulting from daily stress. When you exercise regularly, stress reduces.
Sports to combat stress
Fraunberger pointed out that in this case, one can return to exercising immediately, such as taking a bike ride around the apartment building or going to work, provided that the exercises are performed in moderation and do not lead to breathing problems. The reason is that in very difficult training sessions the body produces a lot of lactate (lactic acid salts and esters) and adrenaline (the happy hormone), which increases stress.
It is also necessary to continue performing exercises to serve as a strategy for dealing with stress. According to Walter, “The training session should last for at least 30 minutes, but in the beginning, every step and every movement helps you commit. Therefore, you must commit to several short training sessions instead of relying on a long training session.”
You should have the courage to correct your goals as well, even when reducing them, and fun should be a priority when exercising to cope with the pressures of daily life.
The post first appeared on www.aljazeera.net