How To Play Sports

Doing sports is the solution to stay fit and keep the line. It is also a great way to relax and keep up the spirits. On the other hand, it should be borne in mind that your whole body is solicited by alternating different types of exercises. Want to get into sports to live a healthier life? Read below the explanations, tips and practical examples of sport programs for all levels and lifestyles.

1

Prepare and warm up

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    Wear sportswear. You will need to wear clothes that do not interfere with your movements and do not cut off your bloodstream. Do not wear too tight clothing, especially at the joints. Also choose clothes made of materials that let through the air, because you will perspire by doing sports. Sportswear can be found in many stores and online.
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    Wear the correct shoes. It is not because tennis shoes are called that they are also made for that. Such a pair of shoes will not absorb shock and will have serious consequences on your feet and bone. Choose comfortable shoes and make for the type of activity you want to engage in.
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    Stay hydrated. Drink plenty of water when you exercise. Your body will need this water to perspire and to help your muscles work. If you are dehydrated before you even start, imagine how you will feel after an hour of sports!
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    Do not stretch! Do not stretch before starting. Contrary to popular belief, studies have shown that this is unnecessary and will have no impact on your performance. Rather, stretching before playing sports is the perfect way to tear or wrinkle a muscle!
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    But do not forget to warm up. Researchers can not agree on whether or not the warm-ups have an impact on our athletic performance, but they do agree that a warm-up is not an unnecessary effort [1] . Warm up by doing the exercises you have planned, but in a less intense way for 5 to 10 minutes. If you had planned to go run, start with a light footing. If you had planned to go swimming, start by swimming slowly.
  6. Consult your doctor. It is best to consult your doctor before you get into sports, especially if your physical condition requires it. No disease will be aggravated by the practice of a sport [2] , but it is always better to know what to expect. The sport is supposed to keep you healthy and make you feel good about yourself, not hurt you!

    • If you have any special problems, such as asthma, respiratory problems, arthritis, diabetes, liver disease, kidney problems or heart disease, talk to your doctor first To put you in sport [3] .
    • If you notice a problem, go to your doctor immediately. That is, if you have pain or dizziness after the sport, if you have shortness of breath after the least effort or rest or if your ankles swell.
    • You can even consult your doctor to ask him what type of exercise he recommends to you based on your goals and your health. You can also consult a nutritionist or a coach to get more information about a particular sport or how to achieve your goals effectively
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Aerobic Exercises

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    Learn to understand how aerobic exercises work. Aerobic exercises are often compared to a cardio session because they are made to increase and improve blood flow. These exercises are less intense, but their consequences will be longer lasting.
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    Climb stairs. Climbing stairs is a very good solution to increase heart rate. You can do it very easily at home or you can buy a stepper. In addition, you will muscle your legs and buttocks by climbing stairs. Be careful, however, if you use real stairs to avoid falling and injuring yourself.
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    Jump on the rope. It’s not just a fun game for kids, it’s also a great exercise. This will work your arms, your legs and your abs. In addition, it is an exercise that you can easily do at home. This exercise will also improve your balance. It is recommended for people who practice sports.
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    Make Jumping Jacks (jumps with side gap). The Jumping Jacks are an exercise you make standing, legs closed, arms along the body. Then you jump to bring your arms outstretched over your head and spread your legs apart. You then jump again to return to the starting position. It is an excellent exercise to raise the heart rate and burn calories.
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    Get to walking or running. Walking and running are great ways to increase your heart rate. Running may not be advisable for people with sensitive knees, but walking is available to everyone. Also begin by walking before you go to the running. Studies have shown that by walking at least an hour a day, you will maintain a stable weight longer and you will probably reduce the risk of certain diseases such as hypertension and obesity [4] .
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    Go swimming. Swimming is a very good exercise and, in addition, it is fun. Depending on the swim you are practicing, you will work different muscles. People with fragile or overweight joints are advised to swim because it is an ideal way to exercise without putting too much pressure on your backbone, while increasing your heart rate.
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    Cycling. Cycling is an accessible, ecological and very effective sport. All the muscles in your body will be solicited and your heart rate will increase. It is also a practical sport, as the bike is also a means of transport. You can bike outdoors, but if you prefer, you can also use an exercise bike.

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