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- Observe the current physical situation: It is very important to know your current physical state, because the activities you want to do will always depend on the starting point where you start training. For example, a 40-year-old woman with two children and back injuries will not do the same exercises as one without children or injuries, or a man with cardiovascular disease as another without them.
- Know our body: Although knowing how our body behaves in the face of high effort requires perseverance, the main alarm signal when limits are exceeded is pain. Given this, it is necessary to stop, since it can lead to some type of injury, which could become a chronic injury. Always consult with a specialized instructor will be the most prudent and appropriate.
- Time is important: specialized instructors agree that the important thing is to exercise and adhere to it. If it is someone who used to exercise, maybe the time can be longer. The general recommendations tell us that two weekly sessions of strength exercise of 30 – 60 minutes a week are enough to start training to prevent and maintain the loss of muscle strength, and gradually increase this time. Training regularity is important. If we stop exercising, if the interval between sessions is too long, if we train irregularly, the increase in strength that we seek to obtain will not occur. However, the most important thing is to practice the sport that you like the most, in such a way that you do not feel that it is an obligation, turning physical activity into a lifestyle.
- Actions before training: Exercising requires stretching before and after physical activity, and not performing unknown techniques. In addition, it is essential to have a medical evaluation and rule out or treat any pathology of metabolic etiology such as Diabetes Mellitus, for example, as well as perform a stress test to rule out any cardiac pathology. It is important to keep in mind that resting properly (sleeping at least 8 hours) will help keep you healthy and strengthen your muscles. The amount of rest and recovery time needed depends on each person and how hard they have trained.