SPORTS MEDICINE
Before exercise health check | Start sports with a sense of proportion and training intensity | Adapt sport to climate and environment | Maintain proper nutrition and hydration | Adapting exercise to age and medication| PDF Sports Medicine
The sports doctor advises: Sport keeps you young and fit. Regular exercise leads to feeling better, being more resilient and looking better!
Health check before exercise
- Especially beginners and those returning to work over the age of 35
- If you lack exercise and/or are overweight
- If you have previous illnesses or complaints
- With risk factors: smoking, high blood pressure, cholesterol, diabetes
- Regular preventative care, including sports medical care, helps to avoid damage
Start exercising with a sense of proportion and training intensity
- Start slowly and increase the load (intensity, frequency, duration)
- If possible, initially with instructions (club, running club, fitness studio)
- Have your sports doctor give you a training pulse and train with a heart rate monitor
- Information from the state sports association or sports medical association
- Goal: Three times a week for more than 30 minutes each or more than 2,5 hours per week
- Don't forget to warm up and stretch
- Avoid excessive strain during sport (sport should be fun!)
- After exercise, there may be a “pleasant” level of exhaustion
- Better “longer or looser” than “short and violent”
- Allow sufficient recovery time after physical exertion
- Plan “relaxed” training sessions after intensive training
- Sports break if you have a cold or illness
- Start gradually after a break from sports
- Prevent and heal injuries, because injuries take time
- Pain is a warning sign from the body (no fit injections)
- To compensate, do other sports temporarily
Adapt sport to the climate and environment
- Clothing should be appropriate and functional
- Pay attention to air exchange and adapt to the weather
- Cold: Clothing warm, wind-resistant, sweat-permeable
- Heat: Clothing light, reduce training, hydrate!
- Altitude: Reduced resilience, adapted clothing and drinking behavior
- Air pollution (e.g. ozone): Reduce training, training time in the morning or evening
Maintain proper nutrition and hydration
- Diet rich in carbohydrates and fiber, low in fat (“Mediterranean”)
- Adjust calories to body weight (overweight: fewer calories)
- Loss of fluid after exercise: compensate with water containing minerals
- Drink more in hot weather!
- Note: Beer is not a sports drink!
- But: A glass of alcohol (wine, beer) is allowed occasionally!
Adapt exercise to age and medication
- Sport in old age is useful and important in almost every respect
- Training in a variety of ways (endurance, strength, mobility, coordination)
- Medication, the time and dose of which should be taken depending on the sport
Sport should be fun
- The “soul” laughs when doing sport: exercise and play are fun
- Variety in sport is important: change your sport more often!
- More fun playing sports in a group or club
Sport in everyday life too
- Climb stairs instead of elevator
- Walk or bike to the mailbox, to work, to appointments
- Fast walking is sport!
(Content modified according to the DGSP's recreational, recreational and senior sports section)
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