Getting back to sport in 2019: the health roadmap for a good start

 Getting back to sport in 2019: the health roadmap for a good start

Resolution number one of the French at the beginning of the year, the resumption of sport requires some precautions not to see its momentum dull. Update on the essential rules for moving with pleasure and in complete safety.

The golden rule when you want to get back into motion is to increase the intensity of the training gradually and to observe a certain regularity according to your age and physical constitution.

We know that it is better to practice moderate physical activity three to four times a week , alternating muscle strengthening exercises and cardio (cycling, walking, running, etc.), rather than launching into an intense effort. the weekend.

Fill up on vitamins

In addition, it may be useful to take stock of your intake of vitamins and minerals, essential for practicing sport in complete safety even if you are in good health.

For example, we can take care to rebalance vitamin D deficiencies, which affect the majority of populations living in countries with little sunshine. The goal is to avoid the risk of fracture. In the diet, vitamin D is found mainly in fatty fish, calf liver, eggs and cod liver oil. Drops can be taken as a supplement.

Ensure your vitamin C intakes also important, especially in winter and if you opt for recurrent endurance sessions. In addition to red fruits (blackcurrant, blackberry, blueberry, raspberry), citrus fruits (orange, lemon), kiwi and pomegranate, you can take a natural supplement such as acerola, a small red fruit from America. Southern, or synthetic, up to one gram per day.

To reduce fatigue and muscle cramps, magnesium is the king mineral: in the event of a lack, frequent especially in athletes, performance drops and recovery is less good. The daily recommendations are 350mg for women and 420mg for men.

Note that sparkling mineral waters rich in magnesium and bicarbonates help to counterbalance the body's acidity produced by physical activity. Trace elements (iron, zinc, manganese) are also essential for the practice of sport in complete safety.

On the fuel side, the body needs protein (one gram per kg of weight per day) to prevent muscle wasting. For athletes, 1.7g / kg / d is recommended for marathon or bodybuilding.

Choosing the right location 

Finally, one of the keys to sticking to a good resolution and staying motivated throughout the year is to choose a really pleasant activity that is close to home or work .

It is also advisable, after 50 years, to have a check-up with the cardiologist and to sleep at least seven hours per night, to avoid injury.

In the event of overweight or chronic pain, the advice of a specialist will allow you to choose the right discipline.