2. Warm up
Before you start training, it is crucial to warm up and prepare your body for the physical effort it is about to endure.
- Warming up properly before your training session can help you to raise your heart rate, mobilise your joints and contract your muscles.
- It is recommended to do between 10 – 30 minutes of warm up.
- A warm-up that is done properly can also help you to avoid body aches, muscle cramps and injuries.
- Include a full-body stretch as part of your warm-up routine can help to prepare your muscles, tendons and ligaments for the training session ahead.
- The more complete your warm-up, the faster and better your muscles will recover after training.
The more physical effort you put your body through, the more energy-boosting foods, drinks and health supplements you would need to provide your body with. Sticking to a nutrition-rich diet can not only help to boost your energy levels, but also help you to prevent injuries and recover from muscle strain. You should also opt to eat foods that are particularly beneficial for restoring energy reserves as part of your pre-game routine. These foods include:
- soft fruits such as apples and bananas,
- raw vegetables, such as carrots, tomatoes, cucumbers
- salads, such as a corn or watercress salad
- starchy foods such as rice, pasta and cereals
As part of a varied and balanced diet, as well as a healthy lifestyle, taking a health supplement that is specifically recommended for sports performance can provide your body with an adequate supply of vitamins and minerals which can prevent you from being tired easily.
4. Stretching after sports
Passive stretching plays a crucial role in lengthening the muscles that have been put under strain, apart from also increasing the flexibility of these muscles.
- Longer stretch sessions should be performed after moderately-intense workouts, while shorter stretch routines should be performed after high-intensity workouts.
- It is important for you to stretch slowly.
- Stretching also helps to prevent your body from suffering muscle cramps. To alleviate the pain from a cramp, it is recommended for you to stretch the area of muscle that is experiencing pain and to subsequently consume a drink that is enriched in vitamins and minerals thereafter.
5. Sleep well
It has been established that there is a strong link between good sleep and improved exercise performance. Sleep can also aid in preventing injuries.
Sports play an important role in society. Not only are sports able to keep you healthy and help you to feel good about yourself, it is also capable of bringing people together as well. It also provides those who are used to being stuck at home - seniors, people with special needs and women with small children - with the opportunity to go out and enjoy life. To fully enjoy playing a sport, do not forget to abide by these basic rules:
- exercise before meals, or after digestion,
- hydrate before, during and after workout,
- have and energy boosting snack or drink after playing a sport
- load up on magnesium-rich foods to avoid muscle cramps
- do not exert your body beyond your physical limitations