{"id":3187,"date":"2012-11-19T09:47:07","date_gmt":"2012-11-19T09:47:07","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=3187"},"modified":"2012-11-25T11:03:49","modified_gmt":"2012-11-25T11:03:49","slug":"stretchingul-inainte-de-alergare-nu-ajuta-dar-nici-nu-cauzeaza","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=3187","title":{"rendered":"E bun stretchingul \u00eenainte de alergare?"},"content":{"rendered":"

\"\"\u00cen parcul Tineretului unde alerg, m\u0103 a\u0219teapt\u0103, cel pu\u021bin \u00een fiecare week-end, un m\u0103r p\u0103dure\u021b, ro\u0219iatic, de robuste\u021bea unei balerine ie\u0219ite la pensie – l-am botezat \u201dcopacul ciuperc\u0103\u201d; cam la nivelul \u0219oldului meu, are o excrescen\u021b\u0103 de forma unei ciuperci generoase pe care, \u00eenainte de alergare, \u00eemi sprijin c\u0103lc\u00e2iul\u00a0 c\u00e2nd fac exerci\u021bii de stretching pentru coapse \u0219i gambe posterioare.<\/strong><\/p>\n

Cei de la care am deprins arta fugii<\/em>, profesorul de sport Ioan Moisa si Giulia Tetanov (ini\u021biatori \u0219i organizatori ai competi\u021biei sportive\u201dCampioni speciali<\/strong>\u201d – dedicat\u0103 copiilor cu dizabilit\u0103\u021bi), mi-au ar\u0103tat c\u0103 \u00eenainte de alergare, 5-7 minunte mi\u0219c\u0103ri de \u00eentindere, sunt binevenite.<\/strong><\/p>\n

\"\"Continuu \u0219i ast\u0103zi s\u0103 fac acela\u0219i lucru; cu at\u00e2t mai mult iarna, c\u00e2nd simt c\u0103 nu m\u0103 pot mi\u0219ca un pas dac\u0103 nu \u00eentind, cel pu\u021bin, coapsele (cvadriceps, ischiogambieri) \u0219i gambele (mu\u0219chii gemeni \u0219i solear).<\/p>\n

Am v\u0103zut, \u00eens\u0103, \u0219i mul\u021bi alerg\u0103tori care intr\u0103\u00a0<\/em>direct \u00een aren\u0103<\/em> f\u0103r\u0103 alte preg\u0103tiri prealabile.<\/p>\n

M-am \u00eentrebat de nenum\u0103rate ori – e bine cum fac ei? sau cum fac eu?<\/strong><\/p>\n

Nu pare s\u0103 fie neap\u0103rat gre\u0219it \u0219i nici nu cauzeaz\u0103 leziuni – au spus-o americanii, cu un an \u00een urm\u0103, la \u00eent\u00e2lnirea anual\u0103 a Academiei Americane de Chirurgie Ortopedic\u0103<\/em><\/strong>. Potrivit studiului prezentat, stretchingul \u00eenainte de alergare nici nu previne, dar nici nu cauzeaz\u0103 leziuni.<\/strong><\/p>\n

Cercet\u0103torii au folosit un grup de aproximativ 2 800 de persoane pe care l-au \u00eemp\u0103r\u021bit \u00een alerg\u0103tori <\/em>f\u0103r\u0103 stretching \u00eenainte de alergare<\/em><\/strong> \u0219i alerg\u0103tori cu stretching<\/em><\/strong>. Studiul a dovedit c\u0103 mi\u0219c\u0103rile de \u00eentindere \u00eenainte de alergare nu au avut rol de prevenire, dar nici n-au cauzat accident\u0103ri.<\/p>\n

De fapt, ceea ce prezint\u0103 un risc crescut sunt:\"\"<\/strong><\/em><\/p>\n

– antecedente de leziuni cronice sau leziuni suferite \u00een ultimele 4 luni;<\/p>\n

– IMC (indicele de mas\u0103 corporal\u0103) ridicat;<\/p>\n

– schimbarea obiceiului de a face stretching<\/strong>, adic\u0103 cei care nu aveau o rutin\u0103 \u00een acest sens au \u00eenceput s\u0103 fac\u0103 stretching, cei care f\u0103ceau, au \u00eencetat.<\/p>\n

Alerg\u0103torii expu\u0219i riscului de leziuni au fost cei care, \u00een timpul studiului, au \u00eencetat s\u0103 fac\u0103 stretching ca parte a antrenamentului lor<\/strong>, ceea ce dovede\u0219te c\u0103 schimbarea imediat\u0103 \u00eentr-un regim poate fi chiar mai important\u0103 dec\u00e2t regimul \u00een sine.<\/p>\n

\"\"Concluzia: ai f\u0103cut p\u00e2n\u0103 acum<\/strong> stretching \u00eenainte de alergare, continu\u0103! N-ai f\u0103cut, n-ai pierdut nimic!<\/strong><\/p>\n

Mutatis mutandi<\/em> \u00een aerobic<\/strong> – r\u0103m\u00e2n\u00e2nd tot \u00een cadrul unui antrenament de tip aerob, cum este aerobicul, stretchingul la \u00eenceputul \u0219edin\u021bei nu previne posibile leziuni, dar nici nu d\u0103uneaz\u0103!<\/strong><\/p>\n

P\u00e2n\u0103 la urm\u0103, e o chestiune de obi\u0219nui\u021b\u0103, putin\u021b\u0103 \u0219i pl\u0103cere!<\/strong><\/em> La libera alegere.<\/p>\n

 <\/p>\n

Concluziile studiului au fost publicate \u00een Science Daily<\/strong><\/em>.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00cen parcul Tineretului unde alerg, m\u0103 a\u0219teapt\u0103, cel pu\u021bin \u00een fiecare week-end, un m\u0103r p\u0103dure\u021b, ro\u0219iatic, de robuste\u021bea unei balerine ie\u0219ite la pensie – l-am botezat \u201dcopacul ciuperc\u0103\u201d; cam la nivelul \u0219oldului meu, are...<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[4,9,1],"tags":[37,35,95,92,94,93],"class_list":["post-3187","post","type-post","status-publish","format-standard","hentry","category-personal","category-sanatate","category-sport","tag-aerobic","tag-alergare","tag-leziuni-alergare","tag-stretching","tag-stretching-inainte-de-aerobic","tag-stretching-inainte-de-alergare"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3187","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3187"}],"version-history":[{"count":18,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3187\/revisions"}],"predecessor-version":[{"id":3196,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3187\/revisions\/3196"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}