A word of Advice
Athlete nutrition, physical recovery, equipment, prevention… discover
some sound advice for a safe and health consciencentious exercise practice.
10 Tips for a Better Recovery
- Always stretch before you exercise.
- Keep energy level up.
- Eat a balanced diet with enough carbohydrates.
- Keep fluid level up. Water is a basic necessity for life.
- Re-hydration is very often insufficient before, during and after the exercise.
- Improve your intake of minerals, especially if you sweat.
- Rest at the end of the day.
- Perform regularly some relaxation exercises including breathing exercises.
- Get enough good quality sleep.
- Do not ignore emotional or psychological problems.
- Take PRS-Sport at least one hour prior to exercise.
10 Tips for Risk-Free Exercise
- Do not exercise if you feel ill.
- Make sure you wear the proper attire and have the right equipment.
- The right shoes are critical.
- Practice only if the environmental conditions (temperature, weather...) are bearable.
- Wait 2 hours after a significant meal for high-intensity exercise.
- Drink before and during the exercise if it lasts more than 30 minutes.
- Check for obstacles on your path.
- Warm up for several minutes even if you feel it lasts forever.
- Start slowly even after warming up.
- Know your limits. Check your pulse and be aware of muscle and joint pain.
10 Reasons to Stop During Exercise
- Unusual fatigue i.e. it cannot be explained by the intensity of the exercise.
- Increased heart rate disproportionate with the effort, throbbing pulse.
- Impaired breathing or heavy and rapid breathing; difficulty to speak is an early warning sign.
- Chest pain with or without radiation to the arm, jaw, back or upper abdomen.
- Profuse sweating disproportionate with the exercise, cold sweat.
- Frequent yawning, nausea.
- Burning sensation on feet and hands can lead to painful blisters.
- Any muscle and joint pain should be taken seriously.
- Thirst, nausea and headache especially if combined.
- Inability to finish the exercise, training session, game especially if it did not occur before.