Page 41 - project_booklet

P A R T 2
What should we pay attention to when doing sports at home?

a) The string should not be loaded
Professional sports people can use treadmills at home during this period to maintain their sports habits.
However, the level of the treadmill should be limited, it should be done without using any inclination, and
the knee should not be strained. Adding an incline to the treadmill provides higher performance, but this
effort puts a serious strain on the knee muscles. It is very important to use the treadmill without inclination
in order not to strain the knee and cause an injury.
b) Difficult exercises should not be done
Preferring simple exercises that are not difficult during home sports will reduce the risk of injury. It is
necessary not to force the body ergometry too much in terms of metabolic and muscular system. During
this period , exercises that can increase the continuity of muscular endurance and strength should be
preferred. Exercises containing about 8-10 movements with 15-20 repetitions can be done at home. In
addition, it would be correct for people who run outside professionally a few days a week to work on the
treadmill not exceeding 75 percent of the outside tempo and to do these exercises only in order to
maintain active muscle strength . It is sufficient for the exercises at home to be 3 or 4 times a week, the
duration of which does not exceed 30-40 minutes.
c) The clothes we wear must be suitable for sports
The value of the foot is very important in walking and running sports. All kinds of sports activities done
with shoes that are not suitable for the person's feet, unfortunately, turn into foot problems.
For this reason, it is necessary to use sports shoes suitable for the foot structure in order not to get injured
while doing sports at home. In addition, since the home environment will be warmer than outdoors,
clothes made of non-sweaty fabric should be preferred.
d) Vitamin and mineral intake should not be neglected
While vitamins and minerals protect the body against diseases, they also support doing sports without
getting injured. Having a healthy bone also requires vitamin and mineral intake. It is very important that
the need for magnesium, calcium and phosphorus is met and that these ratios in the body never decrease.
If the mineral and vitamin needs are not met, stress fractures and many injuries occur in the person. For
this reason, people who will do sports at home should take magnesium, calcium and vitamin D regularly.
e) A quality sleep order should be established
Another golden rule that should be implemented for healthy sports is to create a quality sleep pattern.
Staying at home can cause sleep disorders. Even if you stay at home, it is necessary to try to maintain the
bedtime and departure times and sleep patterns as in normal life. Sleeping regularly for an average of 6
hours a day and having a quality sleep process directly affects the performance of sports.

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