Os 10 mandamentos para uma Malhação Saudável
1- Escolha uma boa academia, a que tem um corpo de profissionais formados por professores de educação física. Apesar de ser uma exigência legal, essa regra nem sempre acontece na prática; por isso, peça sim, informações sobre seus treinadores.
2- Faça avaliação médica antes de começar, seja qual for a sua idade. Consulte seu medico particular e, depois, na própria academia, faça os teste para avaliar a capacidade cardio – respiratória e os níveis de força muscular, de flexibilidade e de alongamento. Esses dados fazem com que o profissional, saiba o que cada aluno pode ou não fazer.
3- Coma, pois fazer exercícios de estomago vazio pode desencadear uma crise de hipoglicemia. Se a ultima refeição aconteceu há mais de cinco horas, faça um lanche leve antes do treino.
4- Hidrata-se antes, durante e depois de praticar.
5- Siga as instruções do professor.
Não pule etapas, aumentando a carga ou forçando a resistência além do seu limite. Essas “iniciativas” não antecipam os resultados e podem causar lesões.
6- Alongue, alongue e alongue. Antes de começar, dez minutos de aquecimento mais alongamento; no final, cinco minutos de alongamento.
7- Use a roupa certa, adequada ao exercício e ao clima. Vale lembrar: suar em excesso não provoca perda de peso nem redução de medidas.
8- Alterne os exercícios de força, e poupe a musculatura: no inicio, não faça musculação em todas as aulas e repita as mesmas seqüências em dias alternados. Se já estiver praticando há mais tempo, sigo os programas que trabalham grupos musculares diferente a cada dia.
9- Entre no ritmo. Toda vez que parar por alguns dias (por causa de uma viagem ou de uma gripe), volte aos poucos. Tente recuperar o tempo perdido malhando em dobro duplica também as suas chances de se machucar.
10- Reconheça cada tipo de dor. Com a prática e uma boa orientação, você saberá distinguir a dor “boa”, a que tem a ver com o fortalecimento muscular, da “ruim”: uma fisgada forte no joelho, por exemplo, pode sinalizar uma lesão. Não deixe de falar sobre qualquer dor que seu professor e, na dúvida, pare com o exercício, não force o corpo. Procure sempre um médico: bem orientado, você vai saber quando e como continuar se exercitando.
Fonte: Universo MPM
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