Un buen calentamiento reduce el riesgo de lesiones

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Durante el ejercicio, el cuerpo contrae múltiples músculos, la extensión de las articulaciones y los movimientos que nos ponen en riesgo de lesión. Sin embargo, este riesgo disminuye significativamente con un buen calentamiento.

Mucha gente ignora esta etapa, que es más grave de lo que parece. El entrenamiento con músculos fríos puede causar diferentes daños que son realmente perjudiciales para el rendimiento deportivo.

Calefacción deportiva

El calentamiento deportivo es simplemente un conjunto de ejercicios que se ponen en práctica antes del entrenamiento para mejorar el rendimiento y acondicionar los músculos.

Como su nombre indica, el calentamiento significa aumentar la temperatura muscular . La manera de hacer esto es gradualmente a través de ejercicios de baja intensidad y luego de alta intensidad y corta duración; no se trata de cansarse antes de empezar a entrenar.

El calentamiento efectivo consiste en las siguientes partes:

  • Cardio : aumentar la temperatura de los músculos y poder realizar otros movimientos sin problemas.
  • Movilidad articular : calentar y dar movilidad a nuestro cuerpo. Este paso es importante para eliminar las burbujas de aire que normalmente se alojan en las articulaciones.
  • Estirar : estirar por segmentos los tendones, ligamentos y músculos. Es importante señalar que dedicar demasiado tiempo de estiramiento puede afectar negativamente al rendimiento muscular (por esta razón, el estiramiento para mejorar la flexibilidad se realiza al final del entrenamiento).

De esta manera, un calentamiento que no cumpla estos requisitos puede considerarse un calentamiento incorrecto ya que no cumpliría con todos los ejercicios necesarios para aumentar el flujo sanguíneo y la temperatura corporal.

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Beneficios de la calefacción

El calentamiento es necesario para prevenir el dolor o los calambres, pero también proporciona muchos otros beneficios que indudablemente le harán cambiar de opinión acerca de saltarse el calor:

  • Mejora la propiocepción y los procesos psicomotores.
  • Aumenta los niveles de resistencia.
  • Promueve el flujo sanguíneo.
  • Mejora el estado respiratorio, la transmisión de los impulsos y reflejos nerviosos.
  • Aumenta la capacidad de atención y coordinación.
  • Distribuye la energía a los músculos según los ejercicios.
  • Aumenta la velocidad de contracción muscular.
  • Despierta la mente y el cuerpo.

¿Qué son las lesiones deportivas?

Es importante tener en cuenta que una lesión deportiva no es lo mismo que cualquier otra lesión. Básicamente, las lesiones deportivas son aquellas que ocurren durante el ejercicio y tienen un diagnóstico y tratamiento diferente a otros.

Las lesiones deportivas pueden ocurrir por varias razones: rendimiento deficiente en el ejercicio, accidente, caída o falta de calor . Existen diferentes niveles de gravedad de una lesión, sin embargo, es aconsejable evitarlos a toda costa.

Riesgo de lesiones

Al hacer ejercicios, muchas partes del cuerpo están bajo presión, como los músculos, ligamentos o articulaciones . Es nuestra responsabilidad usar todos los medios para asegurarnos de que no les ocurra ningún daño.

El calentamiento es importante en el ejercicio porque es lo que prepara al cuerpo para la actividad física. Además, al calentar los músculos conseguimos una mejor capacidad de la articulación en extensión y contracción, lo que proporciona un menor riesgo de lesión.

Realizar actividad física sin calefacción pone a sus músculos en riesgo de sufrir daños tales como encogimiento del tendón de Aquiles, ruptura del tendón de Aquiles y muchas otras lesiones que pueden afectar seriamente su desempeño atlético.

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Haga un buen calentamiento para tomar menos riesgos

Una calefacción adecuada debe durar un mínimo de 15 minutos y un máximo de 20 minutos. Como puedes ver, no toma mucho tiempo, así que no hay razón para entrenar con músculos fríos y exponerse a lesiones, calambres o dolor.

Para que la calefacción garantice una prevención óptima de las lesiones, debe hacerse bien; no basta con ponerla en práctica por obligación. 

Es importante tener en cuenta que no todos los cuerpos tienen el mismo sistema: puede ser que para usted, 10 minutos de calentamiento es suficiente o que su cuerpo necesita más debido a su acondicionamiento.

Por esta razón, presta atención a tu cuerpo ; si calientas durante 15 minutos y todavía sientes los músculos fríos, se recomienda que calientes un poco más.

Los ejercicios de calentamiento son muy simples; sin embargo, a medida que el atleta progresa en el deporte, los ejercicios de calentamiento deben variar. Puede llegar a un punto en el que un simple calentamiento no despierte los músculos.

Una lesión significa tiempo de recuperación cuando usted no podrá realizar actividad física. Además, una vez que se haya recuperado, debe tener mucho cuidado de no hacerlo de nuevo. Ahora que lo sabe, es mucho mejor que se le advierta ahora para que tenga menos riesgo de lesionarse.

Ejercicios para calentar y preparar el cuerpo al 100% para el entrenamiento Antes de cualquier entrenamiento, lo más importante es hacer ejercicios de calentamiento y dejar el cuerpo 100% preparado para el entrenamiento. Leer más «

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