Fitness Fundamentals: How To Start Training Without Injuries

Preparation for the season of vacations and outings to the beach and pool awakens in many of us the need to bring the body back to shape and fitness.
It is important to know how to start exercising in a professional way that allows seeing quality results and maintaining the health of the body.

When it comes to physical fitness, you cannot accelerate immediately from 0 to 100.
There are several rules and guidelines that are very important to follow.
We want our body to adapt gradually and correctly to the effort required from it, and also to be able to increase its capabilities over time.

Moreover, if we do not start correctly and do not follow the rules, we may get injured in the process.
Environmental factors also affect the effectiveness of the workouts.
Set realistic and achievable goals: Start your program with short-term and long-term goals.

In building any training program, mark current capabilities and derive the final goal from them.
It is recommended to prepare a detailed table in advance and stick to the program.
Working according to goals will prevent making too large jumps in weight, distance or effort, thereby preventing injuries.

Prepare suitable clothes and shoes: Check in advance that the shoes are comfortable.
Remember, a good shoe is a shoe that is comfortable regardless of the company or brand that produces it.
Regarding clothing, it is important to wear sweat wicking clothes, as humidity can be very high.

Choose your training area in advance: Check how exposed the area you train in is to the sun and weather damage, how many inclines and declines exist, whether the floor is asphalt or gravel and make sure there are no holes, vegetation, or pests that could harm you.

Pay special attention to the following: Water:
Use apps to monitor fluid intake.
Drinking water should occur throughout the day, not only near training times.

Sleep: Research repeatedly shows that adequate sleep is very important for improving performance and preventing injuries.

Weather: Before outdoor activity, check the temperature, humidity and wind direction.
Running against strong wind can quickly lead to dehydration, decreased muscle function and injury.

Nutrition: Ensure a balanced diet in sugars, salts, proteins and carbohydrates. Prepare the body according to the specific activity: To understand which part of the body will bear most of the load, perform warm up, release and strengthening exercises for the relevant areas of your workout, including movement, massage roller work and stretches.

It is important to mobilize joints and muscles and start raising the heart rate during the warm up.
At the end of the activity, perform a cool-down for several minutes, whether with slow walking, stretches or Pilates roller work.

Muscle recovery after exertion also depends on nutrition, sleep and rest. Dosage is key: High intensity and frequency are not necessarily the key to success and sometimes work against it.
Train 3-4 times a week.
Workout duration can be 30-45 minutes, followed by the recovery and rebuilding phase.

What not to do in fitness and physical activity:
Outdoor activity in extreme weather can lead to dehydration, high heart rate and blood pressure and serious injuries.
Never exercise while sick with fever, excessive phlegm, dizziness, etc.
Large jumps in weights or intensity can cause injuries.

Pay attention to new pains and do not work against pain.
Stop immediately if warning signs appear such as pain, swelling, changes in skin color or unusual sensations and consult a professional.