After a long time period of sedentary and with exercise reduced to a minimum, the recovery for many sports should start on 4 May. Cycling, some disciplines of athletics and tennis primarily. The long phase without workouts it also involves the need to take extra precautions. There Italian Sports Doctors Federation for this reason, it has published a series of recommendations to be respected for those who will resume sports. The watchword is graduality.
Gradually resume sports activities
Beyond what the government’s decree will grant, after a period like the one you have experienced in these weeks, you need one graduality in the resumption of activity. Gradually increasing volumes and intensity. The times of recovery to not have excessive fatigue or muscle injury. After this first phase, exercises can be introduced to increase the tone muscular and start endurance activities to improve aerobic capacity.
In the first important phase, alternate days of training and days of rest. The intensity obviously must always be commensurate with one’s own age and conditions physical. Here too, the advice in the very first phase is to carry out moderate intensity activities. For the frequency it is recommended to do physical exercises on almost every day of the week by combining moderate aerobic activities and exercise muscle strengthening two days a week.
To maintain muscle tone, small weights or elastic bands are good, but also free body exercises such as push ups.
The eight basic recommendations for resuming outdoor sports
If in these weeks of forced physical stop, the weight corporeal has increased, we must also work to return to a healthy weight. In the early stages of resumption of activities there are 8 basic precautions to be respected: 1) do physical activity only on an individual level, respecting the indications on the use of the mask; 2) keep the distance with other people, physical activity increases the frequency and depth of breathing and therefore the safety distance must be increased to avoid saliva droplets in the breath.
Five meters is a good distance for walking and running, 20 meters is the ideal one for cycling; 3) Immediately put the clothes used for sports activities in the backpacks and, at home, wash them separately from other clothes; 4) after carrying out sports activities, wash your hands with soap and water for a long time using a disposable wipe for drying; 5) drink only from bottles used exclusively or from disposable glasses; 6) immediately throw away any used paper tissues or any patches, bandages or gauze; 7) never touch your eyes, nose and mouth with unwashed hands; 8) in cases of coughing or sneezing, cover your mouth and nose with a handkerchief and when not possible with the crook of your elbow but never with your hands.
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