Trailrun – me aqueça neste inverno

Há duas semanas atrás, passamos por um treino duro, que se tornou ainda mais difícil por conta do frio. Resolvemos então escrever sobre alguns cuidados que temos que atentar para dar continuidade ao nosso planejamento relacionado aos treinos.

As temperaturas tem despencado nos últimos dias, o que dificulta o seguimento da planilha, principalmente para quem treina outdoor e tem objetivos que não esperam o tempo melhorar,  não perdoam se deixarmos a constância dos treinos propostos.

Treinar com sensação térmica negativa nos motivou a descrever aqui alguns cuidados que temos que tomar para que os nossos treinos sejam contemplados dentro do prazo desejado.

A estação mais fria do ano iniciou na semana passada, mas já mostrou para que veio, para marcar e judiar dos atletas trailrun. Temos a necessidade de manter o treinos, então, bora lá conversar um pouco sobre alguns cuidados, simples, que podem nos ajudar no planejamento e concretização da planilha ofertada pelo nosso treinador.

Na maioria das vezes temos a sensação que basta sairmos correndo, que renderemos a mesma coisa, mas aí que o perigo ronda, a nossa auto suficiência pode nos encaminhar para lesões desnecessárias, desidratação, mal estrares, hipotermia, que podem nos afastar do treinamento temporariamente, ou até mesmo nos impossibilitar de seguir em frente com o desafio proposto. Aí vai então, uma reflexão do que devemos atentar neste momento em que as baixas temperaturas e o clima úmido tomam conta dos nossos dias por 3 (três) longos meses.

Estudando um pouco a fisiologia humana, nos deparamos com a situação de que a prática do esporte outdoor, exposto à temperaturas extremamente baixas, é uma das condições mais estressantes para o nosso organismo, exigindo mais energia,  acelerando o metabolismo e aumentando a pressão arterial, pois o sangue fica dando suporte ao sistema cárdio respiratório. Além disso, a potencia-explosão dos músculos fica diminuída, potencializando o aparecimento de lesões periféricas. O resfriamento excessivo das extremidades também aparece neste momento, o que pode comprometer o desenvolvimento dos movimentos propostos.

Com isso, devemos estar atentos para alguns cuidados que seguem:

Hidratação

Ela não deve ser esquecida, simplesmente por que durante os treinos no frio, sentimos menos sede, que aparece quando o organismo já está debilitado, e muitas vezes quando nos damos conta, a aceitação gástrica da hidratação pode ficar diminuída e provocar vômitos comprometendo a conclusão do treino.

A importância da ingesta hídrica deve ser mantida conforme rotina usual durante a exposição, , pois uma redução de 2% na água do organismo pode causar um pequeno, mas crítico encolhimento do cérebro, o que pode prejudicar a coordenação neuromuscular, diminuir a concentração e deixar o raciocínio lento.

A desidratação também reduz a resistência, a força, causa cólica e retarda a resposta muscular” alertam os fisiologistas.

A regulação da temperatura corpórea também fica afetada com a falta de líquidos ingeridos, especialmente água e repositores hidroeletrolíticos, podendo o atleta desenvolver a hipotermia, pela falta de manutenção hídrica.

Alimentação

Não podemos perder o foco na dieta, nesta época do ano somos surpreendidos com alimentos pesados e hipercalóricos que podem prejudicar a performance com a “falsa” reposição nutricional. O nutricionista pode nos auxiliar a conciliar o treinamento com os excessos oferecidos pela estação.

 

Vestimenta

Estudos demonstram que os agasalhos em excesso podem proporcionar uma maior perda de eletrólitos, causando também a desidratação. Mesmo no frio, a sudorese ocorre durante o exercício, em função das perdas calóricas e compensação do organismo.

Além dos agasalhos em excesso proporcionarem uma sudorese muito mais intensa, deixam as roupas molhadas e resfriam excessivamente do corpo, favorecendo mais uma vez a hipotermia, a qual falaremos mais tarde.

O ideal é iniciar o treino agasalhado com uma peça a mais e descartar assim que o corpo aquecer. Após o treino, é importante manter as vestimentas que favoreçam o aquecimento do corpo, já que o sistema termo regulatório se torna mais após o término do mesmo. As roupas molhas devem ser retiradas imediatamente após o final do objetivo cumprido e substituídos por agasalhos que mantenham o corpo aquecido.

Existem no mercado tecnologias que nos protegem e devem ser utilizadas para nosso benefício, que são:

Agasalho de contato com a pele que deve fornecer evaporação do suor com uma absorção do calor. – blusas justas e de tecidos sintéticos, que protegem, mas drenam o suor rapidamente.

A segunda pele deve proporcionar o isolamento, os chamados corta-ventos.

E a terceira – aquela que fornece resistência contra água e o vento, deve ser de fácil remoção, nestes casos citam-se os impermeáveis ou anoraks.

As extremidades também devem estar protegidas, o uso de toucas e luvas impedem o resfriamento, que neste caso é induzida pelo exercício e pela diminuição do aporte sanguíneo nestas regiões.

Mas os adereços devem também permitir a transpiração para favorecer as trocas energéticas.

Para as pernocas, sugerimos calças justas, compostas de tecidos tecnológicos que também proporcionem as trocas com o meio e a evaporação em caso de chuva e neve.

Hipotermia

Pode-se chamar de vilã do corredor, que pode variar de leve a intensa. Os sintomas vão de tremores, desconforto, até mesmo a desorientação, alucinações e arritmia cardíaca.  É importante ficar atento para os primeiros sintomas , manter o corpo aquecido através de alimentação, hidratação e agasalhos. O atleta trailrun, não deve se preocupar em apenas correr,  mas acima de tudo ficar atentar aos sinais que o seu corpo demonstra, agir com pró atividade, para que não venha a sofrer de moléstias graves.

Aquecimento

Aconselha-se sempre, não só no inverno, o aquecimento do corpo, antes do treino, para estimulação das fibras musculares e articulações, que neste caso, estão mais rígidas, evitar lesões e adaptação do sistema cardio respiratório. O treino deve ser iniciado em ritmo mais lento e progressivo.

Para concluir, é importante mencionar a sensação térmica, muitas vezes o clima nos apresenta uma temperatura baixa, mas o vento, chuva e outros fenômenos, podem nos trazer uma sensação menor. Devemos atentar para a nossa sensibilidade e nos adaptar dentro daquilo que nos proporciona conforto para realizarmos o nosso tão amado esporte confortavelmente.

Deixamos aqui este breve relato atentarmos aos sinais do nosso corpo, a fim de dar continuidade à prática do trailrun,  e também nos conscientizar que não devemos apenas sair correndo pelas trilhas. A preparação e a segurança com certeza somente nos deixarão com gostinho que quero mais….muito mais treinos e vida longa ao nosso contato com a natureza.

Obrigada Maria´s por acreditarem no nosso projeto. Belas e feras na natureza e bora conviver com a natureza no frio também.

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