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Functional, abdominal, yoga, stretching routines, people running inside their home, people doing crossfit with homemade elements. Preventive and compulsory social isolation triggered the imaginations of people who engage in regular physical exercise and seek not to miss a beat, but also trained many who were not doing any activities.
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And although the movement is always welcome, do it without the gaze of a professional, or by following the accounts of people who recommend exercises without being specialists can result in injuries to regret later.
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“The quarantine period necessarily forces us to reinvent ourselves in many aspects of our lives; physical activity is one of them, and as we frequently advise, it is necessary that it be at its right point, since the excess or its improper practice entails a damage to the locomotor system” Gonzalo Pardo has a degree in Kinesiology (MN 11268) and a professor at the Isalud University and, after stressing the importance of “not stopping moving”, he clarified that “there are a series of care that must be taken when exercising at home to be able to take care of the body and avoid future injuries ”.
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In the same line, Claudia Lescano, a Physical Education teacher and graduate in High Sports Performance, who consulted by Infobae noted that “physical exercise releases the stress generated by a situation of uncertainty such as the one being experienced, which increases cortisol levels, and can become chronic. ” “Through exercise we secrete hormones such as endorphins, which help to lower that chronic cortisol and also to fall asleep, since movement causes an expenditure of energy,” he explained.
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– Is it recommended that a person who was not doing any physical activity start now?
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– I believe that physical activity is always recommended and any time can be the right time to start a healthy habit. There is more and more evidence about the benefits of physical exercise in relation to health and especially to the prevention of chronic non-communicable diseases, such as type 2 diabetes or hypertension so typical of these times.
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In that sense, physical exercise is always welcome. Now, it is always recommended to start progressively, from the simplest to the most complex and evaluating whenever it is according to physical condition. How to evaluate this? If I intend to do a certain number of repetitions of an exercise and they can be completed without difficulty, they are in accordance with the current condition.
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On which routines or exercises are recommended and which are not, depending on the level of training, Lescano considered that “Any type of exercise is recommended as long as it is given by professionals, who are the only ones who can know how far a person can perform a certain exercise”. “In this context, that the training is not in person, the professional must explain as best they can regarding the limit of the performance of the exercise (what not and what should be felt in each exercise),” said the specialist. And if you are going to follow Instagram or YouTube accounts, which are professional, and at this point no ‘rare’ title exists: either you are a physical education teacher, a physical education graduate, a high performance sports graduate, a physical or personal trainer trainer, coaching in physical education, for example, is not a complete training for these purposes ”.
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“You should look for a routine subject to the physical condition of each person; means that the person can complete the number of repetitions that each exercise demands in a comfortable way Lescano explained. Some difficulty can be generated in the last repetitions, but fundamentally, it must be taken into account that both the breathing rhythm and the heart rate are adequate and that whenever an anaerobic phase is reached, which is the oxygen debt, it should be expected, recover the frequency and then start physical exercise again ”.
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If you have a pre-existing injury, “special attention must be paid to the exercises chosen: the limit is always pain or discomfort in the area and it should not be forgotten that all exercises require a warm-up and a return to calm”.
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Pardo advised that “Those who do not require specific training, that is, for those who are not competitive athletes, who try to do 20 minutes of physical activity at least three times a week”. “The recommended exercises are those that provide improvements to the cardiopulmonary system, such as aerobic exercises (stationary bicycle or simply home walks) with control of the heart rate so that it is in the range between 120 to 160 beats per minute , as well as exercises that involve global mobility and include the large muscle groups in an integral way, ”he said, and exemplified:
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-Circles with arms
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-Mobilization of wrists and hands
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As an important variable to take into account, the kinesiologist stressed that “by virtue of individual capacity, the corresponding variables will be adjusted (for example, if you are an older person, you can squat with a chair that allows you to perform correctly)”. “The care of the position before and during the exercises and as much as possible supervised (even if at a distance) by a professional, is not a minor fact., since a simple movement badly done can have consequences in our body ”, he highlighted.
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Asked about those who play a sport professionally, he explained that “they should adapt their activity to the requirements of their competitive activity, but never suspend it. In this case, training times will be increased to at least 40 minutes. The objective of these jobs, will be to maintain the general state without obsessing about overcoming marks that would risk motor integrity and cause post-effort muscle pain that are not conducive to our quality of life in this special period. “
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“Now it is very fashionable to do very strong training, but be careful because people do not know how far they can go,” said Lescano. Faced with abnormal symptoms that we can feel in terms of heart rate, heart rate, postures, muscle discomfort, etc., the recommendation is to stop the exercise and not do it anymore.“
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In that sense, he listed that the most common injuries that can appear have to do with tendinitis and tears, which, according to her, “may be the order of the day” “Also ligament problems in the knees, precisely due to an exercise that is inappropriate to the person’s current physical condition. That is why, before making a training plan, professionals make an initial evaluation to prepare a plan subject to the physical conditions of each one. ”
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And how long to train? For Lescano, “a training session, the shorter it must be the more intense”. And after recommending “40 minutes to an hour or 30 intense minutes every day,” he recalled “always hydrate properly.”
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