Acıbadem Dr. Sinasi Can (Kadıköy) Hospital Physical Therapy and Rehabilitation Specialist Dr. Betül Toygar talked about 8 important mistakes that should be avoided when starting sports, and gave suggestions and warnings.
Neglecting the health check
Before starting any exercise program or sports activity that you will continue regularly, it is extremely important that you go through a health check and make sure that your body is suitable for sports. Physical Therapy and Rehabilitation Specialist Dr. Betül Toygar said, “Especially people who have had heart and blood pressure, severe obesity as well as spine and joint problems should not start sports without the approval of a doctor. Otherwise, sudden rise in blood pressure, heart attack, triggering spinal problems or sports-related muscle and joint disorders may occur.
Dr. Betül Toygar stated that people who have no previous sports experience or who have been sedentary for a long time should definitely make the selection and planning of their exercise program together with a sports instructor, adding, “A training program tailored to your body structure and exercise capacity, that is, 'specific', will suit your body. It will prevent you from overloading, thus preventing sports injuries or cardiac problems.” he said.
Noting that warming up exercises should not be skipped, Dr. Betül Toygar said, “Doing warm-up exercises for at least 15 minutes before starting any sports activity or exercise program is of great importance in getting the muscles and tendons ready for sports. Because after the exercise without warming up, the risk of problems such as muscle and tendon injuries, sprains and injuries in the joints increases very much. used his statements.
ambitious in exercises
Exaggerating the number and frequency of exercises and increasing the difficulty levels in order to gain a fit body in a short time or to lose weight can cause disability. "It is not right to do more than three workouts a week for at least three months at the beginning," warns Dr. Betül Toygar continued her words as follows:
“The number of exercises can be increased gradually; four to five days a week. However, it is not right to exercise every day. We should give time to our muscles in our body to recover after sports, to relieve their fatigue and get ready for exercise again. Therefore, there must be rest days in between. The ideal is to do the exercises every other day and not exceed four days a week.”
Not taking time to yawn
Stating that stretching movements should not be neglected immediately after completing the exercises, Dr. Betül Toygar said, “By slowly cooling your increased body temperature with stretching movements, your heart rate and breathing frequency will gradually decrease and your blood pressure will return to normal. For this, at the end of each exercise, dedicate 10 minutes to stretching movements.” said.
take a break for more than a week
Mentioning that when the exercise programs were interrupted for more than a week, he returned to the beginning of the road, Dr. Betül Toygar said, “Therefore, if you cannot go to training three times in a row for any reason, you will definitely not be able to continue where you left off. It will be healthier to start a few weeks back by reducing the number of repetitions and weights of the exercises.” he said.
Using the same shoes for every type of sport
Trying to do every sport with the same sneakers can cause serious problems such as sprains, falls, muscle cramps and tendon injuries. For this reason, care should be taken to use clothes and shoes suitable for the sport you choose for your body health. For example, different types of shoes are used for tennis, for jogging, and for indoor sports. Dr. Betül Toygar pointed out that the shoes suitable for the sports you are doing should definitely be chosen by asking the specialist, and said, "Wearing sports shoes during the exercises you do at home is of great importance in evenly distributing the load on your knee and ankle, maintaining balance and preventing slipping."
Trying exercises available on the Internet
“If you have no previous sports experience, avoid doing exercises you see online. Because it takes knowledge and experience to be able to move at the right angle, adjust the breathing correctly and create the desired effect on the muscle," said Physical Therapy and Rehabilitation Specialist Dr. Betül Toygar said, “If you cannot adjust your angle and posture correctly when you try to practice the movements you see on the screen, waist and neck hernias are triggered and injuries can occur in the knee, shoulder or hip joints. For this reason, you should be very careful while doing sports at home, except for the exercises recommended by the physical therapist and shown by the physiotherapists one-on-one, and if you feel pain while doing any movement, you should stop immediately.