- According to specialists, it is necessary to do 3 to 4 sessions per week, at a rate of forty-five minutes to approximately one hour per session. It is important not to stay without physical activity for more than two days in a row.
- According to Health Insurance, physical activity can prevent many diseases such as cancer, obesity, osteoporosis and cardiovascular disease.
With the summer holidays over, athletes find their way back to the gym. Here are some tips to optimize your sessions.
Pleasures are different
At first, mix the useful with the pleasant. It is important that the athlete is happy to do his sports session. Running with a friend or attending a football game are great ways to exercise joy and good humor. The most important thing is to reach your goal and stay motivated.
In addition, changing your exercises will allow you to demand all the muscles of the body and not be overwhelmed by the length. Between weight training, which reduces body fat, and cardio training, which has the particularity of working the whole body, the choices are huge to achieve your goals.
(Re)acquiring good habits in life
Hydration is essential to perform well. It is recommended to drink before, during and after the session. During physical exertion, drink small, regular sips and avoid feeling thirsty. Proper hydration can reduce the risk of tendinitis or soreness.
In this regard, food plays a major role in your calorie loss. According to the Institute for Wellness Research in Medicine and Sports Health (IRBMS), the diet should be varied. Between carbohydrates (pasta, rice, wholemeal bread), lean proteins (eggs, dairy products, legumes) or antioxidants (red fruits, citrus fruits, colorful vegetables, etc.) it foods that allow you to eat without depriving yourself. However, it is better to avoid fatty and sweet products, which are not good for muscles and heart health.
Finally, your sleep time is not a factor to be neglected. Sleeping well is also part of the process, according to the French Federation of Cardiology. It is actually during sleep that the body recovers, that muscles rebuild and that minor injuries and traumas can be healed. As a reminder, an adult should sleep at least seven to eight hours a night, according to profiles.