Healthy planning and nutrition in low impact sports to prevent injury and obtain all the physical and emotional benefits of exercise…
Exercise has long become one of the main recommendations for its multiple benefits to physical and emotional health.
However, many people launch themselves into tough sessions or competitions, without proper planning to ensure adequate training, accompanied by healthy diet guidance to allow them to improve their physical condition, progress in their performance and prevent injuries caused by the accumulation of multiple and successive micro-impacts to their limbs during physical exercise
The 5 Principles of Low Impact Healthy Training:
We need to restore our ability to “listen” to the messages our body sends us, especially when it comes to muscular or physical fatigue. Many sports injuries are caused by not recognising or not paying attention to the signals our body sends us.
Set achievable goals in line with your fitness level, the amount of time you can devote to training, the support you receive from your friends and family etc.
Setting achievable objectives will allow you to be consistent with your training and, if you wish, to properly take part in competitions at the right level.
Establishing the right level of expectation is one of the mainstays of guaranteeing a high level of satisfaction in sports and training.
If you haven’t already done so, get an exercise stress test. This consists in setting a type of exercise (usually on a treadmill or stationary bicycle), with a progressive increase in intensity until the maximum level of effort is attained. This test (which is usually conducted using a gas analysis or instant lactate measurements) is fundamental to ascertain maximum stress levels and plan the right type of training, as well as to discover ranges of stress to achieve the goal established in a safe and healthy way
Once you are aware of the ranges of training that most suit the goal you have established, you should plan the frequency, duration and intensity of training sessions. This will allow you to evaluate your sessions in line with your abilities and make any necessary adjustments during your training. It will also allow you to check how your performance progresses and to establish new goals when the previous ones have been attained.
Remember: The objective is to integrate exercise into our lives as just another normal activity, like sleeping or eating. It helps if you set achievable short-term goals, but without losing sight of the main aim: to “die young as late as possible”.
Many people throw themselves into training without taking into account their body’s additional dietary and hydration requirements that go hand-in-hand with more physical exertion.
The right nutritional strategy will depend on the main type of metabolism associated with each sport based on its characteristics (strength, resistance, high-intensity, endurance, intervals etc.) and on the type of person. This factor is especially important when there is a calendar of competitions to follow or when seeking to lose weight.
Finally, sleeping habits and intestinal transit (the main complaints during high-intensity or high-endurance exercise are digestive complaints), or the real amount of time available for training are very important factors that affect whether plans are correctly followed and objectives are properly achieved.