توصیه‌هایی برای ورزشکاران مبتدی

مجله تفریحی سرگرمی دخترونه

تغذیه سالم برای ورزشکاران

توصیه‌ هایی برای افرادی که می‌خواهند ورزش کردن را آغاز کنند

 

افرادی که می‌خواهند ورزش برای افزایش آمادگی جسمانی را شروع کنند باید نکات خاصی را رعایت کنند. شاید فرد نخواهد یک ورزشکار حرفه‌ای شود اما برای اینکه حتی به اهداف شخصی خود برسد نیاز به تمرین در چارچوب مناسب دارد.

 

توصیه‌ هایی برای افرادی که می‌خواهند ورزش کردن را آغاز کنند عبارتند از:

 

۱ـ از محیط آرام و راحت خود خارج شوید 

فعالیت‌ها و مسابقات‌ها مختلف را تجربه کنید. کارهایی که دوست داشته‌ایم اما هرگز انجام نداده‌ایم را تجربه کنید. دیوارنوردی، کوهنوردی و … می‌تواند از این فعالیت‌ها باشد.

 

۲ـ از هدف‌های کوچک آغاز کنید: 

ممکن است هدف بزرگی در سر داشته باشید برای مثال درست داشته باشید در ماراتن شرکت کنید. با این حال بهتر است برای شروع هدف‌های کوچک را در ذهن داشته باشید. به جای ماراتن روزی چند کیلومتر بروید و میزان فعالیت خود را اندازه‌گیری کنید.

 

۳ـ تنوع ایجاد کنید: 

چند نوع ورزش مختلف را تجربه کنید. هر روز یک برنامه خاص را تکرار نکنید. بدن شما به این برنامه عادت می‌کنید و تمرین‌ها تاثیر خود را از دست می‌دهند. ورزش‌های ضروری و موازی را در برنامه خود قرار دهید.

 

۴ـ با پزشک مشورت کنید: 

اگر انسان فعال نبوده‌اید و سن شما بالای ۴۵ سال است قبل از شروع ورزش با پزشک مشورت کنید. مطمئن شوید که مشکل خاصی ندارید و ورزشی که انتخاب کرده‌اید به بدن شما آسیب وارد نمی‌کند. در ابتدا سه بار در روز در مدت زمان کوتاه‌تر برای مثال ۱۵ دقیقه ورزش کنید و به تدریج زمان و شدت فعالیت را افزایش دهید.

 

۵ـ تغذیه مناسب داشته باشید: 

ورزش سوخت و ساز بدن را افزایش می‌دهد و کالری سوزی را بیشتر می‌کند. بهتر است هر چند ساعت مواد غذایی مصرف کنید تا کربوهیدرات و پروتئین بدن تامین شود. موادی همچون سیب، کره، بادام زمینی، ماست، تخم مرغ و آجیل را در برنامه غذایی خود قرار دهید.

 

۶ـ به اندازه کافی آب بنوشید 

در صورتی که آب بدن کافی نباشد به عضلات آسیب وارد می شود و احتمال گرمازدگی و خستگی وجود دارد. دو ساعت قبل از ورزش دو تا سه لیوان آب بنوشید و در طول ورزش نیز هر ۱۰ تا ۲۰ دقیقه یک لیوان آب بنوشید.

 

۷ـ تمرین قدرتی انجام دهید 

حتی اگر هدف شما انجام ورزش‌های هوازی و قلبی ـ عروقی است باید ورزش‌های قدرتی و استقامتی را نیز در برنامه خود قرار دهید. این کار باعث می‌شود که آسیب کمتری ببینید.

 

۸ـ لباس راحت بپوشید 

هنگام ورزش باید لباس و کفش راحت داشته باشید. به جنس لباس‌ها توجه کنید. لباس ورزش باید رطوبت را دفع کند و از بدن دور کند. بهتر است لباس پنبه ای که آب را جذب می کنند استفاده نکنید. در هوای سرد بهتر است چند لایه لباس بپوشید تا در صورت گرم بودن هوا لباس‌های اضافی را در بیاورید.

 

۹ـ فرم درست ورزش کردن را یاد بگیرید: 

هر ورزشی که انجام دهید اگر فرم درست را رعایت نکنید ممکن است آسیب ببینید. حتما از مربیانی ورزش کمک بگیرید تا تکنیک درست را به شما آموزش دهند. می‌توانید از ویدیوهای ورزش نیز کمک بگیرید.

  

منبع: ایسنا

 

مجلهتفریحیسرگرمیدخترونه

۴۶ دیدگاه
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