Sports masseur Chris Beerthuizen, a member of our neighborhood network, sees people picking up sports. He has a few tips for healthy sports:
We are still in the middle of Corona. We still work at home, gyms are closed, we spoil ourselves with a good dinner here and there (after all, the catering industry must also be supported) and we can also enjoy a nice glass of wine.
Result? Gained 10 kilos, tired, lack of energy and especially tired of all those corona rules. We want to go outside! And I understand that well.
In the parks and streets of our beautiful Plantage neighbourhood I also see many people picking up sports again, hanging on sports equipment with their own weight or going for a run. Awesome! But unfortunately I also see a lot of people doing something like that, with “sports shoes” that should have been thrown away a long time ago and with clothes that are not really suitable for sports.
“Just go for a workout, come on, I can do that, after all I did that 15 years ago, I was pretty good, I should be able to do that, run for a while, sports shoes are also somewhere ………….”
That does not always apply:
- first look carefully at what you want to achieve.
- What purpose does my sport have (relaxation, weight loss, weight loss)?
- make a plan, a feasible plan (running from 0 to 5 km takes approx. 10 weeks)
- make sure you have good tools (shoes, sportswear)
- and call for help if necessary.
At the start of sports, aches and pains become overload and overload quickly become injuries. And injuries that you could really have prevented (note: the sports masseur is also closed at the moment !!).
First, make sure that:
- you wear good clothes that protect you against cold and rain, shorts at less than 14 degrees is simply unwise. Your body is then busy with heat regulation and not with the care of your muscles.
- Don’t just put yourself over something. “I must feel much better after training” is not always good.
- Learn to listen to your body and know how to maintain the balance between effort and relaxation. Because that is very important. I know that this is not that easy: picking up the signals and actually doing something with them is quite a challenge.
- Adjust your diet to exercise: do not take more calories than you burn!
- Your heart rate: during training or even during rest periods (often also noticeable by shortness of breath, no longer being able to speak during exercise)
- Your sleep: not only sleeping badly has negative consequences for your sports performance, but you can also concentrate less and you are more likely to make mistakes
- Are you irritable ?: stress causes a change in our hormone household. Too little dopamine (boost) too much cortisol (downer) makes us walk around irritable and in a mood
- The feeling of getting sick (cold) ?: our resistance certainly benefits from getting a little tap (that makes us better), but asking too many questions from your body is detrimental to our health and that is counterproductive
- Significant muscle pain or aches? that persist for several days are often a sign of overload.
These are all signs you are asking too much of your body. Then adjust your plans slightly. Do not stop or revert to old patterns, but see what needs to be adjusted. If necessary, make use of help (knowledge) in / at home. A personal trainer is not expensive and can support you in a few lessons to make your sport healthy, effective and above all enjoyable again.
What can you do nutritionally to pamper your muscles and lose some pounds? Try to get more protein instead of carbohydrates Hüttenkäse is low in fat and low in calories, but provides 11 grams of protein per 100 grams. Broccoli has more vitamin C than an orange. Pineapple aids digestion. Turkey has 24.1 grams of protein per 100 grams. Watermelon is the perfect thirst quencher during exercise. Peanuts have more protein than a steak. Pistachios have 20.8 grams of protein per 100 grams. Green tea supports fat burning.
Fruit with fewer calories:
- Strawberry: 29 kcal / 100 g
- Papaya: 33 kcal / 100 g
- Watermelon: 37 kcal / 100 g
- Grapefruit: 37 kcal / 100 g
- Raspberry: 43 kcal / 100 g
- Red Currant: 48 kcal / 100 g
- Gooseberries: 48 kcal / 100 g
For comparison: 100 grams of banana 95 kcal. Which fruit better not? 100 grams of dates 140 kcal
Take advantage of it and stay healthy,
Sports masseur Amsterdam, Plantage Parklaan 15A