2024-03-17 15:06:39
Specialist highlights the importance of having a good nutritional status and preparing the body for training.
For many, it is common to go to the gym as part of a plan to improve their physical and mental state. However, it is necessary to take into account recommendations to avoid damage to health such as injuries.
The traumatology specialist, Lorenya Calzadillo, highlights that it is important that when going to the gym the person does not have a health condition that limits the performance of exercises, and if they suffer from one such as arthritis, osteoarthritis or bone damage, they have authorization. of the treating physician.
“There are some osteoarticular pathologies that require some rest, even some type of surgery that has been done, some uncontrolled disease, a respiratory problem, that must be controlled before going to the gym because we are not going to have the same results,” he explains.
He adds that you should also take care of your diet, since some prefer to have breakfast before exercising and others choose to do it on an empty stomach.
In these cases, health conditions must be considered, since it is not advisable for diabetic people to train while fasting because they can decompensate, for example. “You have to see and control the specific conditions of each person,” she explains.
Specialist recommendations
The specialist emphasizes that you should avoid exercising directly upon arrival; on the contrary, you must prepare your body for it.
“The muscles are in a basal tone and if you make an effort in a basal tone, or to say cold, without having warmed up, the muscle can tear,” he comments.
In order for the muscle to contract well, it must be relaxed, so a few minutes of stretching and then warming up are recommended as a first step.
He points out that this must be individualized, which is why an advisor or trainer who is trained to give the necessary guidance to the person is required.
“We should not push ourselves too hard, when a certain muscle starts to hurt or bother we have to give it a rest, especially for people who are just starting out and have not been going to the gym for a long time,” he mentions.
Care when exercising
Calzadillo recommends avoiding doing the exercise when it hurts, since you have to differentiate between pain and a burning sensation.
“When the muscle is working low on oxygen, there is a burning sensation (…) that is one thing, and another is the acute pain, the one-time pain that is felt in a possible injury,” he points out.
Something common in training like CrossFit is that some people force themselves to do exercises to keep up with others, but each person has their own pace and should not over-demand the body.
According to the traumatologist, incorrect positions due to fatigue is another cause of possible injuries.
Highlights the recommendation of being accompanied by a trainer and not doing any type of exercises in the gym alone, in addition to having a good nutritional status, and preparing the body for training.
It points out that, depending on the exercise or sport performed, there are areas of the body that are commonly affected. In the case of impact injuries, the knees can hurt quite a bit; With weight lifting or CrossFit there is pain in the shoulders and elbows.
“Injuries to the fingers, tendons or ligaments due to poor grip are also quite common, or pain in the feet, plantar fasciitis, for example, from not wearing the correct shoe,” he says.
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