Concurrent training to prevent injuries

Marc Gispert

9 May, 2018

Today we are with one tree With regard to the practice of resistance sports such as running, swimming, cycling, trails mountain, triathlon ... These activities have in common that they are developed outdoors and they manifest themselves as a way to escape from the daily routine.

Today we are with one tree With regard to the practice of resistance sports such as running, swimming, cycling, trails mountain, triathlon ... These activities have in common that they are developed outdoors and they manifest themselves as a way to escape from the daily routine.

To perform correctly and healthily any of these disciplines, it is important to complete one previous preparation To prevent injury, both at the functional level (joint or muscular), at the psychological level (mental boredom by repetition of the same routine) and level of general health. If we do not do so, we will enter into a state of over-effort, in which we will not be able to offer the best benefits, as we accumulate residual fatigue due to excessive training or to perform a poorly planned training.

To avoid injuring yourself if we train to carry out a resistance activity, it is important to keep in mind the following basic principles.

Give more importance to the frequency than to the volume
To get used to any type of activity, it is important to give the body a repetitive stimulus frequently, repeated many times. That is, we avoid making many concentrated miles only in a day or a couple of days a week. Better to set a weekly structure: 3 or 4 alternate days, that is, day training and rest day, and then we add mileage. In this regard, we recommend starting by establishing the weekly volume per time. For example: 3 days a week 20 minutes every day. And as the training process progresses, the volume increases, as well as the intensity of the sessions but not exceeding the 60 minutes per session.

The key aspect: the intensity of the sessions
If we start to get into a sport, we will try to make sessions at more aerobic or lower intensities. And as we have more experience, we will increase the intensity of the sessions, to give more quality to our training without increasing the volume or the duration.

The work of force is essential
To develop a resistance activity, we must keep in mind that at every step, brake or pedaling we do, we are wasting our muscles and reducing their size. Therefore, it is important, before and during the training of the resistance activities, to make a conditioning of all the muscle groups that we will request later in our activity. To strengthen them and give them the necessary volume that allows us to withstand the repetitive impact that we will put them out without excessive wear and thus avoid possible injuries. If you are training for a resistance activity, it is very important that you plan your specific strength work with your coach. Think that a good work of strength, apart from not injuring yourself, will allow you to increase the performance at the same time as the efficiency in the technique of the activity you train or compete for.

If you want to guarantee a healthy resistance activity, trying to prevent injuries that result from bad practice, we recommend that you talk with your sports coach and plan a good conditioning job.
Continue to train with a lot of energy but be aware of what you do and the repercussions of training on your body.

Health and kilometers (well done!), We see the club!

the author

Marc Gispert

Water aquatic technician Claror Sardenya

Graduate in Physical Activity and Sports Sciences, Postgraduate in Sports Physiotherapy and Degree in Nutrition and Dietetics.

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