Exercising done correctly provides positive support to the human body and soul to live a healthy life. It is recommended that people who are considering doing sports should be examined by a physician and the risk factors related to the sport they are interested in should be determined. The guiding role of the doctor in choosing a branch of sport becomes important, especially when starting sports at a young age.
Sports can be healthy, but they can also harm the body when exaggerated. In those over 40 years of age and with a history of chronic disease, the cardiovascular system should be closely evaluated and joint problems should be evaluated before starting sports. Cardiovascular status should be evaluated to reduce cardiac risk in young athletes. In this context, it would be correct to consult a physician about the level and type of sports to be done.
Nutrition is very important for athlete health. In order to keep the muscle glycogen store full, the athlete's diet should consist of complex carbohydrates such as bread, rice, potatoes, pasta and floury foods; It should be rich in low-fat products such as oats and raisins, and foods such as beans, chickpeas, kidney beans and lentils. Excessive protein intake does not increase muscle mass; on the contrary, it may increase the excretion of water and calcium from the body, leading to water loss and tiring the kidneys. The intake of fatty foods should also be limited for athletes; excessive intake leads to weight gain and loss of performance, and low intake leads to decreased absorption of fat-soluble vitamins A, D, E, K. Vitamins A, C, E accelerate the elimination of free radicals formed during sports and strengthen the immune system. If they are deficient, the risk of injury increases. Iron, calcium and zinc supplements are important to improve performance. It is very important for the athlete to drink 3 glasses of water 2 hours before starting sports and to consume at least 2 liters of water per day. Sleeping pattern is one of the issues that should be taken into consideration in the health of the athlete. At least 7-8 hours of sleep is required at night. Growth hormone and melatonin are secreted mostly at night. These hormones accelerate the regeneration of damaged tissues in the body. When growth hormone decreases, weight and concentration problems occur. The body's repair mechanism decreases.
The rest period between training sessions is very important for athlete health. The body that has not been regenerated is tired, physically and psychologically. Since it will be reluctant and weak, it will cause injury more easily. Another problem related to overloading without adequate rest is the SURATRANE situation, which is characterized by serious performance loss. It is the name given to a persistent chronic fatigue and permanent decrease in performance that lasts for days to weeks. What is meant here is not the short-term fatigue or temporary decrease in performance that occurs following training. It is usually accompanied by complaints such as deterioration in sleep quality, loss of sexual instinct and appetite, mood disorders, decreased desire to fight, and depression. Complaints may not regress despite a few weeks of complete rest.
Taking necessary precautions on and off the field to minimize sports injuries; Safety distance, uniformity of the ground, lighting factors, clothing and shoe comfort are also important in preventing athlete traumas.
Exercise preparation is important in preventing trauma and injuries in athletes. By starting with warm-up exercises before starting sports and gradually increasing the exercise level, we protect the musculoskeletal system and cardiovascular system. By gradually reducing the exercise after sports without stopping it suddenly, lactic acid accumulation in the muscles and its effects are prevented.
The aim of the treatment of sports injuries is to return the athlete to sports with the best possible performance as soon as possible without prolonging or reoccurring the injury. p>
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