This period of confinement caused by the COVID-19 has especially affected people who usually do sports on a daily basis. Today we will advise you on how to get back into the routine without having any problems.
Tips for Returning to Sport after Quarantine
For a person used to doing sports daily these last months will have become very difficult due to the impossibility of continuing with the sports routine. In spite of having options such as exercising at home, the body notices that it is a different activity and day by day it loses the rhythm achieved before confinement.
Therefore, returning to the routine should be a gradual and progressive process, so we avoid any type of injury or cardiovascular problems. TheSpanish Society of Sports Medicine and the Spanish Agency for Health Protection in Sport recommend the following:
- Start with gentle exercise, walking for 30 to 60 minutes each day continuously. You can also do series of at least 10 minutes while walking, so we avoid possible overloads.
- We should start with a few sessions per week and progressively reach3-5 sessions per week, and the same with the duration of the exercises until we reach levels similar to those before the confinement.
- The combination of cardiovascularand aerobicexercises with muscle toning exercises is highly recommended. Actions such as running or cycling become very important to get a rhythm. Important, always warm up before any exercise (5-10 minutes) and stretch afterward.
- Above all, you should avoid training abruptly, as the body becomes unaccustomed to inactivity and can cause injury.
Signs to Stop Sporting
The Spanish Society of Sports Medicine recommends that you consult a doctor urgently if you suffer from the following symptoms while exercising
- Chest pain
- Fainting spells
- Muscle aches
- Joint pains
IMPORTANT: You must comply with the schedules allowed for outdoor sports and safety measures, in addition to maintaining our hygiene with constant hand washing, not touching our nose, face … etc.
Sports injuries after quarantine
Many are the people who, after the announcement that in Phase 0 it was possible to resume sporting activities, have taken the opportunity to go out and exercise again. What happens is that the body, after a long period of rest, no longer responds in the same way. We get overconfident and overexert ourselves, which eventually leads to injury. The so-called “over training”.
Remember, one of the indications of the sessions in the hyperbaric chambers is to help in the recovery from sports injuries. In the following link you will find more information about it:
This post is also available in: Español (Spanish)