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Antrenează-te (în siguranţă) pe caniculă

joi, octombrie 31, 2019
|
scris de World Class Romania

Ţi-am pregătit cinci trucuri care te vor ajuta să alergi în zilele toride, fără să îţi pui sănătatea în pericol.

1. Hidratează-te înainte şi în timpul alergării

Cu o oră înainte să ieşi la antrenament, bea 500 ml de lichid, apoi puţin şi des la fiecare 20 de min. Astfel, vei ajuta la menţinerea unei temperaturi constante a corpului.

2. Consumă băuturi bogate în hidroliţi şi glucoză

Hidroliţii ajută la absorbţia mult mai rapidă a apei şi înlocuiesc mineralele pierdute. Glicemia scade în timpul efortului, iar creierul este foarte sensibil la aport insuficient de glucoză, dând senzaţii de rău, vertij, greaţă. Tocmai de aceea este important, mai ales în timpul unui antrenament intens, să îţi refaci nivelul de glucoză.

3. Alege echipamentul potrivit

Mai exact, trebuie să fie lejer, din cât mai puţine piese – şort şi maiou – şi, mai ales, deschise la culoare. La capitolul materiale, alege bumbac sau poliester, pentru a permite scăderea temperaturii corporale cât mai rapid. La fel de important este să porţi ceva pe cap şi să te dai cu o loţiune cu factor de protecţie solară peste 30.

4. Menţine un ritm constant

Nu e momentul să-ţi îmbunătăţeşti timpul de alergare. Un antrenament desfăşurat la o frecvenţa cardiacă de 65%-75% din cea maximă este perfect, având în vedere condiţiile termine. Cu cât creşti intensitatea alergării, cu atât temperatura corpului va creşte exponenţial, ceea ce nu e tocmai indicat.

5. Evaluează-te în permanenţă

Fii atent la ceea ce îţi spune corpul tău. Dacă apar crampe, te simţi epuizat, ai senzaţii de rău, vertij, greaţă sau orice alt disconfort pe care nu l-ai mai întâlnit în alergările tale zilnice, atunci e timpul să te opreşti.

Atenţie! Dacă eşti însărcinată, ai probleme cardiace sau suferi de diverse afecţiuni care nu îţi permit să te antrenezi la temperaturi ridicate, evită cu desăvârşire o alergare în zilele toride (chiar şi dacă ai de gând să respecţi toate sfaturile noastre).

Articol redactat in colaborare cu antrenorii World Class

Tag-uri:
Alergător, Antrenament, Exerciţii, Fitness, Ghid, Sală, Training, Workout

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