Sports and Health: How to play sports

Do not start writing until you have completely understood the instruction.

Sports and Health: How to play sports

I. Fundamentals of healthy sports

1. Understanding the physiology of sports:

   • Aerobic and anaerobic loads: Distinction between these two types of loads is critical to achieve specific goals. Aerobic loads, such as cowardly running, swimming or cycling, use oxygen to produce energy and are ideal to improve the cardiovascular system, endurance and burning of fat. Anaerobic loads, such as heavy athletics or sprint, use energy produced without oxygen, which leads to an increase in muscle mass and strength. The wrong ratio of these loads can lead to overwork and injuries.
   • Energy systems of the body: The body uses various energy systems depending on the intensity and duration of the exercises. The phosphagenic system (ATP-Corn) provides energy for short-term, high-intensity efforts (for example, weight lifting). Glycolis uses glucose for energy production, but can lead to lactic acid. The aerobic system uses oxygen to produce energy from carbohydrates, fats and proteins, providing stable energy for long -term training. Understanding these systems helps optimize training for specific goals.
   • Hormonal response to physical activity: Physical exercises cause complex hormonal reactions. For example, during training, the level of cortisol (stress hormone) and adrenaline increases, which provides energy and increases attention. Regular exercises also stimulate the production of testosterone (in men and women), which contributes to the growth of muscle mass and improvement of metabolism. It is important to balance training in order to avoid a chronically increased level of cortisol, which can lead to negative health consequences.

2. Assessment of the current state of health:

   • Medical examination: Before starting any training program, you need to consult a doctor, especially if you have any chronic diseases, such as cardiovascular diseases, diabetes, asthma or joint problems. The doctor can evaluate your physical form, identify potential risks and give recommendations on safe exercises.
   • Determining the level of physical fitness: Evaluate your current level of physical training. This can be done with the help of simple tests, such as the measurement of the pulse at rest and during the load, the assessment of flexibility (for example, the test for the fingers to the floor, sitting on the floor with extended legs), strength (for example, the amount of push -ups or squats) and endurance (for example, the cuper test – a run at the maximum distance in 12 minutes).
   • Definition of training goals: Clearly define your goals. Do you want to lose weight, increase muscle mass, improve the cardiovascular system, prepare for a specific sports event, or simply improve overall well-being? Clear goals will help you develop an effective training program and remain motivated.

3. Development of an individual training program:

   • Accounting for age, gender and physical capabilities: The training program should be adapted to your age, floor and level of physical training. For example, training for adolescents will differ from training for the elderly. Women and men can have different goals and physiological features that should be taken into account.
   • The choice of sports and exercises: Choose sports and exercises that you like and which correspond to your goals. This will help you remain motivated and adhere to training program. A variety of exercises is also important to prevent overwork and injuries.
   • Principles of progressive overload: Gradually increase the intensity, duration or frequency of training. This is necessary to stimulate progress and prevent the plateau. However, an increase in the load should be gradual to avoid injuries.
   • Training periodization: Divide the training process into periods with different intensity and volume. This helps to avoid overwork and optimize the results. For example, you can alternate periods of high intensity with periods of recovery.

II. The main components of the training process

1. Warm up:

   • The goals and objectives of the warm -up: The warm -up prepares the body for physical activity, increasing blood flow to the muscles, increasing body temperature and improving flexibility. It also helps to reduce the risk of injuries.
   • Types of workout exercises: The warm-up should include cardio exercises of low intensity (for example, walking in place, light run of cowardice), dynamic stretching (for example, circular movements with hands and legs, swings with legs) and exercises that simulate movements that will be performed during the main training.
   • The duration and intensity of the warm -up: The warm-up should last 10-15 minutes and should be intense enough to slightly increase the heart rate and warm up the muscles, but should not cause fatigue.

2. Basic training:

   • Power training:

     • The goals and objectives of strength training: Power training is aimed at increasing muscle mass, strength and endurance. They also help improve bone density and metabolism.
     • Basic exercises (basic and isolating): Basic exercises (for example, squats, deadlift, bench press) use several muscle groups at the same time and are the most effective for the development of general strength. Isolating exercises (for example, biceps bending, extension of triceps) are aimed at individual muscles and are used to improve shape and detail.
     • The number of repetitions, approaches and weight: The number of repetitions and approaches depends on the purpose of the training. To increase strength, it is recommended to perform 1-5 repetitions with a large weight. To increase muscle mass, it is recommended to perform 8-12 repetitions with medium weight. To increase endurance, it is recommended to perform 15-20 repetitions with a lightweight. Usually 3-4 approaches are performed for each exercise.
     • Exercise technique: The correct technique of performing exercises is critical to prevent injuries and achieve maximum results. Take your time and focus on the right form. If you are a beginner, it is recommended to study with the coach to master the right technique.
     • Frequency of strength training: It is recommended to train each muscle group 2-3 times a week with a break for recovery between training.

   • Cardio training:

     • Goals and objectives of cardio training: Cardio training is aimed at improving the cardiovascular system, burning fat and increased endurance.
     • Types of cardio training (high -intensity interval training (HIIT), moderate loads): Hiit includes the alternation of short periods of high intensity with periods of low intensity restoration. Moderate loads (for example, jogging, swimming, cycling) are performed with constant intensity for a longer time.
     • Duration and intensity of cardio training: It is recommended to perform at least 150 minutes of cardio intensity training or 75 minutes of cardio training of high intensity per week. The intensity can be controlled using a pulse.
     • Pulse control: Determine your maximum heart rate (discs) by formula 220 minus your age. For cardio training of moderate intensity, it is recommended to maintain a pulse in the range of 50-70% of outdoors, and for cardio training of high intensity-in the range of 70-85% of the discs.
     • Cardio training frequency: It is recommended to perform cardio training 3-5 times a week.

   • Flexibility training:

     • The goals and objectives of training for flexibility: Flexibility training is aimed at improving the range in the joints, reducing the risk of injuries and improving posture.
     • Types of stretching (static, dynamic, proprioceptive neuromuscular facilitation (PNF)): Static stretching includes holding a stretched position for 15-30 seconds. Dynamic stretching includes the execution of controlled movements in the full range of movement. PNF includes a combination of stretching with muscle contraction.
     • Rules for execution of stretching: Stretching should be performed slowly and smoothly, avoiding sudden movements. Do not stretch the muscles to pain. Breathe deeply and relaxed during stretching.
     • When to execute stretching (after training, on some days): Stretching can be performed after training, when the muscles are warmed up, or on some days.

3. Hitch:

   • The goals and objectives of the hitch: The hitch helps the body gradually return to the rest of the rest after training. It reduces the risk of muscle pain, improves blood circulation and promotes restoration.
   • Types of hitch exercises: The hitch should include cardio exercises of low intensity (for example, walking in place, light tryel run) and static stretching.
   • The duration and intensity of the hitch: The hitch should last 5-10 minutes and should be light enough to reduce the heart rate and relax the muscles.

III. Nutrition and recovery

1. The role of nutrition in sports:

   • Macro and micronutrients: Macronutrients (carbohydrates, proteins and fats) provide energy and building materials for the body. Micronutrients (vitamins and minerals) are necessary for the normal functioning of the body.
   • Carbohydrates as a source of energy: Carbohydrates are the main source of energy for muscles during training. Complex carbohydrates (for example, whole grain products, vegetables, fruits) provide stable energy, and simple carbohydrates (for example, sweets, carbonated drinks) cause a quick jump in blood sugar.
   • Proteins for restoration and growth of muscles: Proteins are necessary for the restoration and growth of muscles after training. It is recommended to consume 1.2-2.0 grams of protein per kilogram of body weight per day for athletes.
   • Fat for health and energy: Fats are necessary for the health of the hormonal system, the absorption of vitamins and energy provision. It is recommended to consume healthy fats (for example, olive oil, avocados, nuts, seeds) and avoid saturated and trans fats.
   • Water and hydration: Water is necessary for all processes in the body, including the transport of nutrients, regulation of body temperature and waste removal. During training, it is important to drink enough water to avoid dehydration.

2. Food before, during and after training:

   • Before training: It is recommended to use carbohydrates and protein 1-3 hours before training. For example, you can eat oatmeal with fruits and nuts or yogurt with berries.
   • During training: During long -term training (more than 1 hour), it is recommended to drink water or isotonic drinks to replenish the loss of liquid and electrolytes. You can also use a small amount of carbohydrates (for example, an energy gel or a bar).
   • After training: After training, it is recommended to use protein and carbohydrates for 30-60 minutes to restore muscles and make up for glycogen reserves. For example, you can drink a protein cocktail or eat chicken breast with rice and vegetables.

3. Recovery after training:

   • Dream: Sleep is necessary to restore muscles, strengthen the immune system and improve cognitive functions. It is recommended to sleep 7-9 hours a day.
   • Active rest: Active rest (for example, easy walk, swimming, yoga) helps to improve blood circulation and accelerate muscle restoration.
   • Massage: Massage helps to relax muscles, improve blood circulation and reduce muscle pain.
   • Sufficient rest between training: Do not overturn. Give muscles the time to restore between training.
   • Avoiding overtraining: Overcoming can lead to fatigue, reduction of immunity, injuries and worsening results. It is important to monitor your condition and give the body enough time to restore. Symptoms of overtraining include constant fatigue, decreased appetite, insomnia, irritability and frequent colds.

IV. Prevention of injuries

1. The main causes of sports injuries:

   • Incorrect exercise technique: Incorrect technology is one of the main causes of sports injuries. It is important to master the correct technique for performing exercises and engage in a coach, if necessary.
   • Overtraining: Overcoming can lead to fatigue, a decrease in immunity and injuries. It is important to give the body enough time for recovery.
   • Insufficient warm -up and hitch: The warm -up prepares the body for physical activity, and the hitch helps it gradually return to the state of rest. Insufficient warm -up and hitch can increase the risk of injuries.
   • Inappropriate shoes and equipment: Inappropriate shoes and equipment can increase the risk of injuries. It is important to choose shoes and equipment that correspond to your sport and provide sufficient support and protection.
   • Ignoring pain: Ignoring pain can lead to aggravation of injury. It is important to listen to your body and stop training if you feel pain.

2. Precautions:

   • Correct technique for performing exercises: Determine the correct technique of performing exercises and do with the coach, if necessary.
   • Gradual increase in load: Gradually increase the intensity, duration or frequency of training.
   • Adequate warm -up and hitch: Perform a warm -up and hitch before and after each training.
   • Suitable shoes and equipment: Choose shoes and equipment that correspond to your sport and provide sufficient support and protection.
   • Listen to your body: Listen to your body and stop training if you feel pain.
   • Sufficient rest and restoration: Let the body have enough time to restore between training.
   • Proper nutrition and hydration: Use a sufficient amount of carbohydrates, proteins, fats, vitamins, minerals and water.

3. First aid for injuries:

   • Principle of Rice (Rest, Ice, Compression, Elevation): The principle of rice (rest, ice, compression, lift) is used to provide first aid for soft tissue injuries (for example, stretching, bruises).
   • When to see a doctor: Consult a doctor if you have received a serious injury that causes severe pain, edema, deformation or movement restriction.

V. Motivation and Psychology Sport

1. Setting goals:

   • SMART-цели (Specific, Measurable, Achievable, Relevant, Time-bound): Put the Smart centers (specific, measurable, achievable, relevant, limited in time).
   • Short -term and long -term goals: Break long -term goals for short -term goals.
   • Visualization of goals: Imagine how you achieve your goals.

2. Maintenance of motivation:

   • Find a companion for training: Training with a companion can be more interesting and motivating.
   • A variety of training: Diversify your training to avoid boredom.
   • Tracking progress: Track your progress to see how you are moving to your goals.
   • A reward for achievements: Reward yourself for achieving your goals.
   • Focusing on positive results: Focus on the positive results of training, such as improving well -being, increasing energy and improving appearance.

3. Overcoming difficulties:

   • Recognition and acceptance of difficulties: Recognize that difficulties are part of the training process.
   • Search for support: Contact your friends, family or coach for support.
   • Removing lessons from failures: Make lessons from failures and use them to improve your training.
   • Positive attitude: Keep a positive attitude and believe in yourself.

VI. Sports and special population groups

1. Children and adolescents:

   • Features of physical development: Consider the features of the physical development of children and adolescents when developing a training program.
   • Recommended sports: Sports are recommended that develop coordination, flexibility and endurance (for example, swimming, gymnastics, dancing, team sports).
   • Prevention of injuries: Teach children and adolescents the correct technique of performing exercises and provide them with proper equipment.

2. Pregnant women:

   • Consultation with a doctor: Before starting training, consult your doctor.
   • Safe sports: Safe sports during pregnancy are walking, swimming, yoga and Pilates.
   • Avoiding traumatic sports: Avoid traumatic sports, such as contact sports, skiing and riding.
   • Moderate intensity: Train with moderate intensity and listen to your body.

3. Elderly people:

   • Features of the physical condition: Consider the features of the physical condition of the elderly when developing a training program.
   • Recommended sports: Sports are recommended that improve strength, flexibility, equilibrium and endurance (for example, walking, swimming, yoga, tai-chi).
   • Prevention of falls: Equilibrium exercises help prevent falls.
   • Low intensity: Start low intensity training and gradually increase the load.

4. People with disabilities:

   • Adapted sports: There are adapted sports for people with various disabilities.
   • Consultation with a doctor and a specialist in adaptive physical education: Before starting training, consult a doctor and a specialist in adaptive physical education.
   • Individual approach: The training program should be adapted to the individual needs and capabilities of each person.

VII. Modern technologies in sports

1. Fitness trackers and smart watches:

   • Tracking physical activity: Fitness trackers and smart watches can track physical activity, such as the number of steps, the distance traveled, burned calories and heart rate.
   • Sleep monitoring: Fitness trackers and smart watches can monitor sleep and provide information about its quality.
   • Motivation and gamification: Fitness trackers and smart hours can motivate sports with the help of goals, awards and competitions.

2. Mobile applications for training:

   • Personal training: Mobile applications offer personal training, adapted to your goals and level of physical training.
   • Tracking progress: Mobile applications allow you to track progress and analyze the results.
   • Social support: Mobile applications allow you to communicate with other people who play sports and receive social support.

3. Virtual reality (VR) in sports:

   • Immersive training: VR technologies allow you to create immersive training that make sports more interesting and fascinating.
   • Rehabilitation after injuries: VR technologies can be used for rehabilitation after injuries, allowing you to perform exercises in a safe and controlled environment.
   • Training in difficult conditions: VR technologies allow you to train in difficult conditions, such as highlands or extreme weather conditions.

VIII. Myths and delusions about sports

1. Myth: “To lose weight, you need to run a lot.”

   • Reality: For weight loss, an integrated approach is important, including proper nutrition, strength training and cardio loads. Running, especially in large volumes without proper preparation, can lead to injuries.
   • The key to success: Balanced mode, interval training and calorie control.

2. Myth: “The more, the better.”

   • Reality: Overcoming can lead to the opposite effect – worsening results, injuries and a decrease in immunity.
   • The key to success: Sufficient rest and restoration, planning of the training process, taking into account the principles of progressive overload and periodization.

3. Myth: “Only strength training builds muscles.”

   • Reality: Food plays a key role in the growth of muscle mass. Without enough protein and calories, strength training will not give the desired result.
   • The key to success: Proper nutrition, rich in protein, and a sufficient number of calories, combined with strength training.

4. Myth: “Stretching before training prevents injuries.”

   • Reality: Static stretching before training can reduce the strength and power of muscles. Dynamic warm -up is more effective for preparing muscles for load.
   • The key to success: Dynamic warm -up before training and static stretching after.

5. Myth: “Pain is a good sign.”

   • Reality: The pain may be a sign of injury or overwork. Ignoring pain can lead to aggravation of the problem.
   • The key to success: Listen to your body and do not ignore the pain. Consult a doctor if the pain does not pass or intensify.

IX. Affordable sports and physical activity

1. Running: One of the most affordable sports requiring minimal equipment. Suitable for improving the cardiovascular system and burning calories.

2. Swimming: A low -traumatic sport that develops all muscle groups. Suitable for people with joint problems.

3. Cycling: A great way to improve endurance and burn calories. Suitable for people of all ages and levels of physical training.

4. Walking: A simple and affordable type of physical activity, suitable for people of all ages and levels of physical training.

5. Yoga: Develops flexibility, strength and balance. Suitable to improve overall well -being and reduce stress.

6. Pilates: Corns, flexibility and coordination develops strength. Suitable for strengthening the muscles of the back and abdomen.

7. Dancing: A cheerful and energetic way to improve the cardiovascular system and burn calories.

8. Team sports (football, basketball, volleyball): Develop team spirit, improve coordination and endurance.

9. Power training (using their own weight, dumbbells, simulators): Develop strength, muscle mass and bone density.

10. Tourism: A great way to enjoy nature and improve physical shape.

X. Sport as a way of life

1. Integration of sports into everyday life:

   • Active transport (walking, cycling) instead of a car or public transport: Use active transport when it is possible to increase your physical activity during the day.
   • Staircase instead of an elevator: Go up the stairs instead of the elevator to train the legs muscles and improve the cardiovascular system.
   • Walks during a lunch break: Take walks during a lunch break to take a break from work and improve your well -being.
   • Exercises while watching TV: Perform simple exercises while watching a TV, such as squats, push -ups or a bar.

2. Creating a healthy environment:

   • Replacing unhealthy products useful: Replace unhealthy products, such as sweets, carbonated drinks and fast food, useful products, such as fruits, vegetables, whole grain products and low -fat sources of protein.
   • Restriction of the time spent in front of the screen: Limit the time spent in front of the screen and devote more time of physical activity.
   • Sleep in sufficient quantities: Sleep enough time so that the body can recover after physical exertion.

3. Constant development and training:

   • Reading articles and books about sports and health: Learn more about sports and health to make conscious decisions about your training and nutrition.
   • Visiting seminars and conferences: Visit seminars and conferences to learn about new trends in sports and fitness.
   • Consultations with a coach and doctor: Consult with the coach and doctor to get individual recommendations and tips.

XI. Legal and ethical aspects of sports

1. Doping in sports:

   • Determination and types of doping: Doping is the use of prohibited substances or methods to improve sports results. There are many types of doping, including anabolic steroids, growth hormones, stimulants and diuretics.
   • Consequences of doping (for health and sports career): The use of doping can have serious health consequences, including cardiovascular diseases, liver damage, hormonal disorders and mental disorders. Doping can also lead to disqualification and loss of a sports career.
   • Anti -doping organizations (WADA, RUSADA): WADA (World Anti -Doping Agency) and Rusad (Russian Anti -Doping Agency) are organizations that are engaged in the fight against doping in sports. They develop the rules and test athletes.

2. Injuries and responsibility:

   • Athletes insurance: Athletes often insure themselves from injuries in order to get compensation in the event of an accident.
   • Responsibility of the coach and organizers of the competition: The coach and organizers of the competition are responsible for ensuring the safety of athletes. They must provide appropriate equipment, teach the right technique and provide medical care in case of injury.

3. Honest game and sports behavior:

   • Compliance with the rules: Athletes must comply with the rules of the competition and show respect for rivals and judges.
   • Ethics of sports behavior: The ethics of sports behavior include honesty, justice, respect and discipline. Athletes should strive for victory honestly and not use prohibited methods.

XII. Future of sports and health

1. Technology development:

   • Artificial intelligence (AI) in training: AI can be used to create personal training programs, analyzing productivity data and preventing injuries.
   • Wearable devices and biosensor: Wearable devices and biosensor can provide information about the health status of athletes in real time, allowing you to optimize training and prevent overwork.
   • 3D printing of sports equipment: 3D-printing allows you to create individual sports equipment that is ideal for a particular athlete.

2. Personalized medicine:

   • Genetic testing: Genetic testing can help determine the predisposition to certain sports and the risks of injuries.
   • Individual diets: Individual diets developed on the basis of genetic data and analysis of microbioma can optimize sports results and improve health.

3. Expanding the availability of sports:

   • Virtual sports clubs: Virtual sports clubs allow people to play sports together without leaving home.
   • Free online training: Free online training make sport available to everyone, regardless of income level.
   • Infrastructure development for sports: The development of infrastructure for sports, such as parks, sports grounds and pools, helps to increase the number of people involved in sports.