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Precautions
A
preliminary medical visit is recommended before begin a physical
and sport activity.
This medical visit has as a principle objective to detect possible contraindications with the practice of sports or certain particular sports. A
contraindication can be given temporarily.
NOT ALL EXERCISES ARE SUITABLE FOR EVERYONE. BEFORE YOU BEGIN A PROGRAM OR ANOTHER PROGRAM, YOU MUST
HAVE PERMISSION FROM YOUR DOCTOR TO PARTICIPATE IN EXERCISES.
IF YOU FEEL DISCOMFORT OR PAIN, DON'T CONTINUE. THE INSTRUCTIONS AND ADVICE PRESENTED ARE IN NO WAY
INTENDED ARE IN NO WAY INTENDED AS A SUBSTITUTE FOR MEDICAL COUNSELING.
Warming-up is first importance to prepare body to
sport activities,
to have an optimum recovery, and to avoid injuries.
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 Warming-up is to prepare
our body to face a particular effort because we' ll request our locomotor, cardiovascular apparatus ..., to bring oxygen necessary to muscular contraction and
to avoid oxygen debt. The goal is to put a strain on our organs GRADUALLY and
to increase the internal temperature of the body. We'll request muscles moderately (no loads or intense activity) to increase their irrigation and to raise local temperature, to support a better
contraction (elasticity of muscle fibers). This will avoid muscular accidents.
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 On the level of articulations
we will seek maximum amplitude of articulations which can be requested while effort (elasticity of ligaments). It's recommended to practice stretching during and after the effort.
It consists in stretching slowly the muscles (10 to
30 sec) follow-up of a muscular relaxation (10 to 30 sec). We proceed several times for all the concerned muscles.
We'll seek also a progressive increase of heart
rate and intensity of contraction to support a greater blood flow during
effort.
We'll obtain a better respiratory, an increase in the gaseous exchange, a better
oxygen contribution necessary to muscular contraction.
On the psychological level, we'll seek maximum concentration. It will be necessary to acquire standard automatisms of the practiced discipline and to
request neuromuscular system (increase of quality and quality of the nerve impulse).
Before any physical activity an adapted warming-up is necessary to avoid accidents or injuries and stop temporally our favorite activity. This warming-up is determining it must
be long and progressive to avoid a muscular engorge.
To neglect or botch warming-up, to program badly our training, to have a non adapted and non dietetics alimentation can be dangerous, for the sportsman (women) as for amateur,
or the beginner.
You will find many advices and recommendations on this site to avoid most common errors and to allow you to practice the activity of your choice with maximum security.
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 A preliminary medical visit is recommended before begin a physical and sport activity.
This medical visit has as a principle objective to detect possible contraindications
with the practice of sports or certain particular sports. A contraindication can be given temporarily.
In certain cases, contraindication will be final :
- recent infarction of the myocardium. In certain cases it does not prevent a moderate but prohibited exercise the competition.
- Cardiomiopathy. - Congenital cardiopathy.
- Unstable angina pectoris.
- Pericarditis and acute myocarditis.
- Disorders of the rate of heartbeat.
- Angina pectoris.
- Case of arterial hypertension.
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A cardiologist can observe reactions of our cardiovascular system to the effort (test practiced by the specialist using specific
equipment).
Simple tests can make it possible to know if we are correctly trained. Thus, if we do thirty inflections of lower limbs during 45 seconds and that we measures
our
heart rate, before and after the
effort, then one and two minutes after the test. More the pulse returns quickly to normal rate, better we are trained. Only a doctor is able to determine in a
reliable way if a sporting practice is contraindicate or not. In the other cases, tests are only approximate.
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We
propose to you to establish a personalized training workouts to allow you
to achieve your goals (toning up, maintenance, improvement, loss of
weight, muscular development and so on ... ). The routines are established
by our specialists in coaching, according to a precise questionnaire which
you will have to fill out. These detailed routines are complementary to
our files and will serve to you as " your personal guidelines ".
If you are interested, register !
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