Mistakes & Sports Injury Prevention When We Back To Sport
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The hour of truth has come. A4 white skin, Chesterfield padded thighs, belly tucks that hide the cute little knot of the bikini panties.
The trial of fitting under the cruel spots of the cabin has decided: you will put yourself to the sport before your summer vacation. Two sports coaches tell you the mistakes to avoid.
Set the bar too high
Ambition is good. But wanting to look like Emily Ratajkowski when you put on your sneakers for the first time in a year is mostly a lack of clarity. “From March and April, some people try a swimsuit and say they have not done enough in the winter and then ask us to carve a dream body very far from their morphology,” says Vincent Pedraza, sports coach.
The same goes for Vincent Martin, coach at the CMG Sports Club, “sometimes some customers want to lose 15 pounds before the summer but realize after a few weeks that their goal is not achievable.”
To be sure not to raise the bar, talk to a sports professional, he will advise you on an achievable goal that will not tire your body and will not disappoint you. You can also set a workout frequency to maintain rather than losing pounds. The results will be at the rendezvous if the regularity follows.
Do not warm up
When you want to go fast, the risk is to burn stages. For Vincent Pedraza, one of them is warming up. “If you have not played sports for six months and you start intensive training on the Internet without warming up, you risk getting hurt.
It is always necessary, especially when we resume, take the time to warm up the body, this is how the muscle is preparing for the effort, “says the coach.
Sports Injury: Overtraining
Once your goal is set, you rush to the gym or run every day of the week. “It is then a physiological shock but also psychological. The body is tired, the body aches and the energy drops instead of increasing. Such a pace is not sustainable over several months, “says Vincent Martin.
He recommends gradually taking up two sessions a week that can be increased as the body gets used to it. “After three weeks, the body starts to get used to it, so we can add a session,” he advises.
Focus on cardio training
In your race against the clock for the bikini, you only swear by the cardio because you were told it was melting. “Without muscle building, cardio does not allow you to get a good muscle and beginners who do just that will soon feel weak,” says Vincent Martin.
For him, when you start, you have to run slowly for 20 to 25 minutes then increase the duration but also the intensity with fractions.
“The exercise is interesting to lose weight but we must go through a phase of fundamental endurance to get the heart used to the effort (at a pace where you are not out of breath, Ed),” he adds.
Depriving of carbs
The recovery of sport must be accompanied by a balanced diet to give all the energy necessary for the effort or some will deny eating to have faster results. “You have to be careful to eat well so you do not lose muscle and have a less toned body despite losing weight.
As we understand that carbohydrates make you fat, you may be tempted to eliminate them completely while you need them, even more, when you play sports. It is especially necessary to reduce the fast sugars and to consume slow sugars rather to the lunch “, underlines Vincent Martin.
“An unbalanced diet leads to a certain Sports injury, it is essential to consume protein, fat and slow sugars in reasonable quantities and not just a salad at noon while we go to the room the same evening Adds Vincent Pedraza.