High-endurance exercises? All in moderation High-endurance exercises? All in moderation

Prior to beginning any three of these high-endurance exercises, be sure to use a gradual training method.

Medical Advisor: Iván L. Duque Vera – Sports Medicine Doctor, practitioner at Coomeva Private Healthcare

Just because they are becoming more popular, does not mean they can be practiced without previous training or do not require certain precautions. Some of the sports that are most followed by modern generations include “boot camps,” CrossFit, road cycling and running competitions that are several miles long.
The common trait of these sports is their marathon-like nature, the long periods of training they require and the high demands they have on the body. While they offer results can be seen after short periods of time, they are not recommended for everyone. In any case, it is important to get assessed by a doctor before you begin such an exercise. This will help determine that your heart is functioning properly, what your blood pressure is and what condition your musculoskeletal system is in. Those who are just beginning these activities should do in increments, and should consider following the recommendations of sports medicine doctor, Iván Duque.

40% of all sports injuries occur in the knees, followed by the Achilles’ tendon, ankle, tibia, hip and back.

Boot Camp
This is a high-endurance workout for the musculoskeletal and cardiovascular systems as it involves rotating circuits of weightlifting, running and different types of gym equipment.

Who should stay away from this exercise?
People with low levels of physical fitness and those with heart function or musculoskeletal system problems.

Before
Before beginning, it is important to get in shape with a conventional workout routine for at least one month.

During
To tolerate its exercises, cardio and musculoskeletal training is key. Implementing correct techniques is important to prevent injury caused by bad habits.

Careful with overdoing it
Taking on too much weight or overtraining can affect the knee, cause pulled muscles and damage the disks of the spine.

Marathons
These types of long races require extensive training.

Who should stay away from this exercise?
People with reduced heart function, joint injuries or people who have alignment problems in their legs.

Before
Make a progressive training schedule that meets the demands of the routine and align with the date of the race. Training should include both aerobic exercise as well as muscle strengthening and stretching.

During
Warming up and doing strength training are important parts of overall training. It is also important to use shoes that are appropriate for this activity and that provide cushion for your steps.

This helps prevent…
Tendinitis in the knee and shin splints (inflammation of the layer that surrounds the bone), which can become a fracture.

Cycling
The terrain, the duration of training, and the posture cyclists must maintain make this a high-endurance sport.

Who should stay away from this exercise?
People with reduced heart function

Before
Keep a routine to train and strengthen your core muscles, which are located around the pelvis and abdomen. Also, given the amount of calories this sport requires, it is important to have a nutritional assessment.

During
Be sure to meter your training program properly. If you are just beginning, practice this exercise 2 or 3 times a week for periods that are no longer than 2 hours. It is also important to follow the guidelines for correct posture.

Injuries that this can prevent
Knee and chronic lower back pain.


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