{"id":67335,"date":"2024-07-10T10:00:45","date_gmt":"2024-07-10T13:00:45","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=67335"},"modified":"2024-07-09T13:41:01","modified_gmt":"2024-07-09T16:41:01","slug":"aquecimento-no-frio","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/aquecimento-no-frio\/","title":{"rendered":"Aquecimento no frio"},"content":{"rendered":"

Por Thiago Medeiros Rodriguez *<\/strong><\/p>\n

Embora n\u00e3o pare\u00e7a estamos no inverno. Per\u00edodo em que as temperaturas s\u00e3o baixas e a vontade de nadar mais baixa ainda.\u00a0O frio interfere no funcionamento normal do nosso corpo. \u00c9 necess\u00e1ria mais energia para manter uma temperatura corporal normal e os m\u00fasculos em funcionamento. As baixas temperaturas diminuem o fluxo sangu\u00edneo para as extremidades, isso faz com que nossos m\u00fasculos tenham um desempenho muito menos eficaz.<\/p>\n

No frio o risco de ocorrer uma les\u00e3o muscular \u00e9 30% maior do que em outras \u00e9pocas do ano. Este aumento de incid\u00eancia acontece porque em baixas temperaturas os m\u00fasculos se tornam menos el\u00e1sticos. Ou seja, em condi\u00e7\u00f5es de queda de temperatura os m\u00fasculos sofrem aumento do t\u00f4nus e t\u00eam picos de contra\u00e7\u00e3o mais lentos, o que aumenta o risco de estiramento muscular e redu\u00e7\u00e3o da performance atl\u00e9tica. As les\u00f5es mais comuns nesta \u00e9poca do ano acontecem nas coxas, joelhos, panturrilha e tornozelos.<\/p>\n

\"\"
Aquecimento no frio – Foto: Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n

As dores articulares tamb\u00e9m tendem a serem piores em per\u00edodos mais frios. Um dos principais motivos pelos quais as articula\u00e7\u00f5es doem mais no inverno \u00e9 o efeito das baixas temperaturas em nossos nervos. Quando a temperatura cai, as termina\u00e7\u00f5es nervosas se tornam mais sens\u00edveis, nos tornando mais suscet\u00edveis \u00e0 dor. Essa sensibilidade aumentada pode amplificar os sinais de dor enviados ao nosso c\u00e9rebro, fazendo com que as dores pare\u00e7am mais intensas do que seriam em climas mais quentes.<\/p>\n

Por isso, o aquecimento \u00e9 uma etapa do treinamento ainda mais importante nesta \u00e9poca do ano. Costumo orientar meus pacientes a dividirem o aquecimento em tr\u00eas etapas:<\/p>\n

\u25cf Exerc\u00edcios para aumentar a frequ\u00eancia card\u00edaca: correr no lugar, fazer pequenos saltos, pular corda, rodar os bra\u00e7os. A ideia \u00e9 acelerar o cora\u00e7\u00e3o para o sangue circular melhor pelo corpo;<\/p>\n

\u25cf Mobilidade articular: a segunda etapa tem como objetivo estimular a amplitude de movimento das articula\u00e7\u00f5es. Isso ajuda a melhorar a lubrifica\u00e7\u00e3o articular e \u201csoltar\u201d os movimentos. Vale lembrar que estamos falando de movimentos ativos e n\u00e3o alongamentos est\u00e1ticos;<\/p>\n

\u25cf Ativa\u00e7\u00e3o muscular: terceira etapa, ativar aqueles m\u00fasculos que ser\u00e3o mais exigidos durante o treino com exerc\u00edcios moderados de resist\u00eancia.<\/p>\n

\"\"
Aquecimento no frio – Foto: Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n

Um bom aquecimento leva cerca de 15 minutos, vale a pena o investimento de tempo para evitar uma les\u00e3o. Para finalizar outra dica fundamental, n\u00e3o deixe de se hidratar!<\/p>\n

Bons treinos.<\/p>\n

* Thiago Medeiros Rodriguez \u00e9 fisioterapeuta, nadador e treina atualmente com a equipe Samir Barel Assessoria Aqu\u00e1tica<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Por Thiago Medeiros Rodriguez * Embora n\u00e3o pare\u00e7a estamos no inverno. Per\u00edodo em que as temperaturas s\u00e3o baixas e a vontade de nadar mais baixa ainda.\u00a0O frio interfere no funcionamento normal do nosso corpo. \u00c9 necess\u00e1ria mais energia para manter uma temperatura corporal normal e os m\u00fasculos em funcionamento. As baixas temperaturas diminuem o fluxo […]<\/p>\n","protected":false},"author":2,"featured_media":67337,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"footnotes":""},"categories":[2570],"tags":[5224,5208,2472,2166,5207],"class_list":["post-67335","post","type-post","status-publish","format-gallery","has-post-thumbnail","hentry","category-saude","tag-aquecimento","tag-fisioterapia","tag-frio","tag-saude","tag-thiago-medeiros-rodriguez","post_format-post-format-gallery"],"yoast_head":"\nAquecimento no frio - Swimchannel<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/swimchannel.net\/br\/aquecimento-no-frio\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aquecimento no frio - Swimchannel\" \/>\n<meta property=\"og:description\" content=\"Por Thiago Medeiros Rodriguez * Embora n\u00e3o pare\u00e7a estamos no inverno. 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