10 Tips To Start Playing Sports On The Right Foot. And the excitement of the holidays is already a distant memory. The time has come to set the new year in a different and above all healthy way. Starting with physical activity: in the last two years, according to ISTAT. The number of sports practitioners has increased by 2.7%. A positive trend that does not erase bad habits: more than a third of the adult population is overweight and 42% are sedentary. Where do you start to love yourself? “Physical exercise makes us better people, not only from an aesthetic point of view – comments Serena Chiavaroli, Ph.D. in disciplines of motor and sports activities.
The sports universe is increasingly vast and varied. Identifying the right discipline can be more complicated than expected. «I always recommend to do as for your favorite dish – explains Serena Chiavaroli. Before understanding what it is, we have to taste a lot of it. The same applies to the sport: experimenting with more activities is the only way to identify the one to which the body reacts better. And with more pleasure. And if we like a discipline, we will have more consistency in practicing it “. Individual attitudes and characteristics, rather than fashions, can be a useful guide. It is one of the best tips to start playing sports on the right foot.
2. PRIVILEGING FUN AND PRACTICALITY
Good intentions almost always fail because the right stimuli are lacking: «A training program, to be effective without boring, must be varied, flexible, able to respond to the needs that each of us has – comments Serena Chiavaroli – We do not have to be we adapt to a program but the opposite. And here comes the role of the personal trainer, a guide capable of modulating exercises and activities from time to time ». Continue reading-10 sports for a healthy life
One of the most important and essential elements for our body is water. A good rule is to drink at least 2 liters of water a day, for example by adding 2 glasses of water before each meal and it is essential to increase the intake of fluids if you add exercise. It is one of the best tips to start playing sports on the right foot.
4. TAKE CARE OF FOOD INTEGRATION
«One of the most common mistakes among sportsmen is not to correctly compensate physical activity with the diet, which instead affects 50% of the performance. The meal that precedes the workout and the one immediately following, in particular, require a lot of care and must be balanced according to the type of activity carried out: more carbohydrates to obtain the energy necessary for long-lasting sports, a greater share of proteins for high-intensity activities, without forgetting the right intake of vitamins and mineral salts, essential for optimizing sports performance, avoiding a stalemate or pejorative phase ».
Doing an activity twice a week is not enough if you have a sedentary lifestyle. Changing one’s habits means, for example, choosing to go up the stairs every day instead of taking the elevator: this improves cardiovascular health, lung capacity, diabetes and fat burning. Furthermore, walking improves cognitive activities and mood, especially if you do at least three days a week for a minimum of 30 minutes, at a sustained pace. A pace that reduces the risk of heart attack and stroke by 30-40%. It is one of the best tips to start playing sports on the right foot.
6. CHOOSE THE MULTIDISCIPLINARY APPROACH
If the goal is to eliminate the extra pounds, the ideal would be to have a multidisciplinary approach combining aerobic activities such as running, walking, cycling or swimming to functional exercises aimed at strengthening the muscles, even at home. In this way, the levels of lean mass increase more quickly, consequently accelerating the metabolism and energy expenditure. You should be able to reach a quota of 150 minutes per week of aerobic activity, plus two muscle strengthening sessions.
“This season I recommend snowshoes, a very physical activity that requires a major intervention of the cardiovascular system. And muscle is suitable for everyone, has low costs and is very fun”. It is one of the best tips to start playing sports on the right foot.
8.PREFER OUTDOOR ACTIVITIES
Go-ahead to outdoor sports even in winter, possibly far from pollution, in this way, explains the expert: “we can recover the ability to adapt to the atmospheric conditions that we lose by living always indoors in heated environments”. It is one of the best tips to start playing sports on the right foot.
9. REST FIRST AND EAT LATER
Sleeping at least 7 hours a night is essential to effortlessly tackle an active day. And the diet should be adjusted accordingly, reducing portions. And varying the dishes a lot: “Even the timing of employment is important – explains Serena Chiavaroli -. From 20 to 30 minutes after physical activity begins an important phase in. Which to insert a good mixture of carbohydrates and proteins. If you are training to fast it is good that it has a duration of no more than 30. And then consume a balanced meal with all the nutrients. Alternatively, if you are taking long sessions it is essential to have a good meal first, otherwise, you risk damaging the muscles to get the necessary energy »
10.CHOOSE THE RIGHT TIME FOR YOURSELF
“There is not a good time for everyone: in the practice of physical exercise each of us must understand when he is able to give his best,” concludes Dr. Serena Chiavaroli. Better not to prolong physical activity beyond 20: the body, in this case, no longer has time to dispose of the adrenaline surplus. It is one of the best tips to start playing sports on the right foot.
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