Aquecimento
A elevação da temperatura dos músculos (aquecimento) antes do exercício ou da participação em um esporte pode auxiliar na prevenção de lesões. Os músculos aquecidos são mais flexíveis e apresenta menor risco de laceração em comparação aos músculos frios, os quais contraem lentamente. O aquecimento mais eficaz – muito melhor que o aquecimento passivo dos músculos com água quente ou com almofadas térmicas – consiste na realização lenta dos próprios movimentos do exercício ou do esporte.
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CONTINUA
A elevação da temperatura dos músculos (aquecimento) antes do exercício ou da participação em um esporte pode auxiliar na prevenção de lesões. Os músculos aquecidos são mais flexíveis e apresenta menor risco de laceração em comparação aos músculos frios, os quais contraem lentamente. O aquecimento mais eficaz – muito melhor que o aquecimento passivo dos músculos com água quente ou com almofadas térmicas – consiste na realização lenta dos próprios movimentos do exercício ou do esporte.
A repetição dos movimentos aumenta o fluxo sangüíneo para os músculos que serão utilizados, aquecendo-os e preparando-os para os exercícios mais vigorosos. O fluxo sangüíneo deve aumentar substancialmente para proteger os músculos contra lesões durante o exercício. A calistenia (série de movimentos que exercitam um grupo muscular isolado, como as flexões) não é suficientemente específica para aquecer os músculos para um determinado esporte.
Alongamento
O indivíduo deve realizar o alongamento apenas após ter se aquecido, ou realizado exercícios. Quando os músculos estão aquecidos e apresentam menor risco de lesão. O alongamento distende os músculos e tendões e músculos mais longos podem produzir mais força em torno das articulações, ajudando o indivíduo a saltar mais alto, a levantar pesos maiores, a correr mais rapidamente e a realizar arremessos mais longos.
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A redução gradual dos esforços (resfriamento) ao final do exercício ajuda a evitar a tontura. Quando os músculos dos membros inferiores, o sangue acumula-se nas veias vizinhas. Para enviar o sangue ao coração, os músculos das pernas devem contrair. Quando o exercício é subitamente interrompido, o sangue acumula-se nos membros inferiores e não chega em quantidade suficiente ao cérebro, causando tontura.
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