Since sports halls are closed, it is necessary to do sports at home these days. However, there is also the risk of injury when doing sports at home. If we do not want to go to hospitals, which have become risky due to COVID-19 cases, we should pay attention to some rules. In this article, we present you 7 important rules of not being injured while doing sports at home.
1- Begin with stretching exercises
If it is not prepared with the right technique to do sports, it may end with disability. For this reason, it is necessary to do classical stretching exercises, prepare the body, warm up before and after sports at home.
2-Do not load your knee
Professionals can use treadmills at home during this period to maintain their sports habits. However, the level of the treadmill should be limited, it should be done without using any slope and it should not force the series. Adding incline to the treadmill provides higher performance, but this effort puts a very serious load on the knee muscles. It is very important to use the treadmill without inclination in order not to force the knee and cause an injury.
3- Don’t do difficult exercises
Choosing simple exercises that are not difficult during home sports will reduce the risk of injury. Body ergometry should not be forced too hard in terms of metabolic and muscular system. During this period, exercises that can increase muscular endurance and strength should be preferred.
Exercises involving about 8-10 movements with 15-20 reps can be done in the home environment. In addition, it is true that people who run outdoors a few days a week work on the treadmill without exceeding 75 percent of the pace and only do these exercises to maintain active muscle strength. It is enough for the exercises in the house to be 3 or 4 times a week, the duration of which does not exceed 30-40 minutes.
4- Shoes suitable for the foot should be worn
In walking and running sports, the value of the foot is very important. Unfortunately, any kind of sporting activity with shoes that are not suitable for the person’s foot turns into a problem with the foot. For this reason, it is necessary to use shoes suitable for the foot structure in order not to be injured while doing sports in the garden.
5- Eat healthy
A healthy and balanced diet that is recommended to strengthen the immune system against COVID-19 is one of the important requirements of doing sports without injury. In this period, the stagnant life in the home and the decrease in daily movement causes the calorie burn to be low even if sports are performed. Therefore, the amount of food in this period should not be much higher than the normal consumed portions. Taking protein-rich foods in a very balanced way, keeping the food at a certain limit, paying attention to carbohydrate and calorie consumption ensures both healthy living and a good level of metabolism.
6- Vitamins and minerals should not be neglected
While vitamins and minerals protect the body against diseases, it also supports sports without injury. Having a healthy bone also requires vitamin and mineral intake. It is especially important to provide the need for magnesium, calcium and phosphorus and that these rates never decrease in the body. If the mineral and vitamin needs are not met, a person suffers stress fractures and many injuries. For this reason, people who will do sports at home should regularly take magnesium, calcium and vitamin D.
7- Quality sleep patterns should be created
Another golden rule that should be implemented for healthy sports is to create a quality sleep pattern. Staying at home can bring sleep disorder. Even if you stay in the house, it is necessary to try to maintain the sleeping and departure times and sleep patterns as in normal life. Having a regular average of 6 hours of sleep and having a quality sleep process directly affects the performance of the sport.
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