Πως μπορούμε να αθληθούμε με ασφάλεια δίχως να θέσουμε σε κίνδυνο την υγεία μας;
Αυτές τις μέρες αέριες θερμές μάζες αναμένεται να εισέλθουν στην χώρα μας από την Αφρική και να ανεβάσουν την θερμοκρασία ακόμα και πάνω από τους 40 βαθμούς Κελσίου. Όσοι εξακολουθήσουν να αθλούνται αυτές τις μέρες θα ήταν πολύ χρήσιμο να διαβάσουν το συγκεκριμένο άρθρο που περιέχει βασικές και πρακτικές συμβουλές και κυρίως να επικοινωνήσουν με τον προσωπικό τους ιατρό για να τον συμβουλευτούν.
Έχουμε πάρει ως σημείο αναφοράς τις οδηγίες της Αθλητιατρικής Εταιρείας της Αυστραλίας (Sports Medicine Australia) καθώς θεωρούμε ότι είναι αυτές που απαντούν σε πρακτικά ερωτήματα αθλητών και προπονητών. Οι οδηγίες των Ασυτραλών έχουν εμπλουτιστεί με σχετική βιβλιογραφία.
Κίνητρό μας είναι να βοηθήσουμε κάποιους αθλητές, προπονητές, διοργανωτές να εμπλουτίσουν τις γνώσεις τους για βασικά σημεία όπως :
Tα θερμικά επεισόδια
Την σωστή ενυδάτωση
Τον κατάλληλο εγκλιματισμό
Την ανάγκη κατάλληλης προσαρμογής της προπόνησης για τις επόμενες μέρες
Την μεταφορά κάποιων προπονήσεων σε κλειστό χώρο με έλεγχο της θερμοκρασίας και του αερισμού
Την ανάγκη μείωσης των προπονητικών φορτίων
Την ανάγκη αλλαγής των στόχων της προπόνησης
Την αποφυγή έκθεσης στο ήλιο συγκεκριμένες μέρες
Σε καμία περίπτωση αυτό το σύντομο άρθρο δεν μπορεί να καλύψει ολοκληρωμένα το πολύ σημαντικό θέμα. Ελπίζουμε τις επόμενες χρονιές η επίσημη πολιτεία με την βοήθεια των αξιόλογων ειδικών ελλήνων επιστημόνων να μπορεί να δώσει πολύ σαφείς οδηγίες σε αθλητές και αθλούμενους και να μπορεί να ευαισθητοποιήσει τον αθλητικό κόσμο για το θέμα ώστε να ενημερωθεί επαρκώς και να αντιμετωπίσει με τη δέουσα σοβαρότητα το ζήτημα.
Εισαγωγή
Η θερμοκρασία του πυρήνα του σώματος διατηρείται σταθερή παρά τις μεταβολές στη θερμοκρασία του περιβάλλοντος. Η καθημερινή διακύμανση της θερμοκρασίας του πυρήνα είναι +/-0,6 βαθμούς Κελσίου.
Ακόμα και σε έκθεση του γυμνού ανθρωπίνου σώματος, από 12 έως 60 βαθμούς Κελσίου, σε ξηρό ακίνητο αέρα, έχουμε σχεδόν σταθερή διατήρηση της θερμοκρασίας στο εσωτερικό του (Guyton & Hall, 1997).
Όμως, αυτό δεν αληθεύει για την περιφερειακή θερμοκρασία που μεταβάλλεται ανάλογα με τις μεταβολές στην θερμοκρασία περιβάλλοντος. Το κέντρο ελέγχου της θερμοκρασίας όπως και οι θερμοαισθητήρες, βρίσκονται στον νωτιαίο μυελό και στο δέρμα.
Υπερθερμία & ΥπερπυρεξίαΥπερθερμία ονομάζεται η αύξηση της θερμοκρασίας του πυρήνα πάνω από 37,2 βαθμούς κελσίου. Υπερπυρεξία ονομάζεται η κατάσταση όπου η θερμοκρασία φθάνει ή ξεπερνάει τους 40-41 βαθμούς κελσίου.
Μέτρηση Θερμικούς Στρες Τη Δεκαετία του 1970 επινοήθηκε το WBGT (Wet Bulb Globe Temperature) για να συνυπολογίζει την αγωγιμότητα, μεταφορά, εξάτμιση και ακτινοβολία θερμότητας. WBGT = 0,1 Tdb + 0,7 Twb + 0,2 Tg • Tbd= είναι η ξηρή θερμοκρασία την οποία μετρούμε με ένα απλό θερμόμετρο • Τwb= η υγρή θερμοκρασία που μετριέται με θερμόμετρο που έχει λαμπτήρα (bulb) που είναι τυλιγμένο με βρεγμένο βαμβάκι, βουτηγμένο σε αποστειρωμένο νερό • Tg = Ενας καλός δείκτης του θερμικού φορτίου του περιβάλλοντος λόγω ακτινοβολίας.
Θερμικά Σύνδρομα
Μπορούμε να απομονώσουμε τέσσερα (4) θερμικά σύνδρομα που σχετίζονται με υψηλές περιβαλλοντικές θερμοκρασίες:
Θερμικές κράμπες
Θερμική εξάντληση
Θερμικές βλάβες από έντονη μυϊκή δραστηριότητα και
Θερμοπληξία.
Παρά τη διάκριση των συνδρόμων είναι σαφές ότι υπάρχει αλληλοκάλυψη μεταξύ τους.
Στις θερμικές κράμπες – κάτι πολύ συνηθισμένο στα αθλήματα αντοχής σε εξωτερικό περιβάλλον – έχουμε επώδυνες μυϊκές συσπάσεις ύστερα από μυϊκή δραστηριότητα.
Στην θερμική εξάντληση έχουμε ως πρόδρομα συμπτώματα την αδυναμία, ναυτία, ανορεξία, τάση για λιποθυμία κ.λ.π.
Στις θερμικές βλάβες, ύστερα από έντονη μυϊκή άσκηση έχουμε τόσο κράμπες όσο και τα συμπτώματα της θερμικής εξάντλησης, ταυτόχρονα όμως έχουμε και τα εξής ιδιαίτερα συμπτώματα: αύξησης καρδιακής συχνότητας, χαμηλή αρτηριακή πίεση, υπονατριαιμία, υπογλυκαιμία και μερικές φορές ραβδομυόλυση, διάχυτη ενδοαγγειακή πήξη, οξεία ψωληναριακή νέκρωση κ.λπ.
Στην θερμοπληξία έχουμε λευκοκυττάρωση, λευκωματουρία, κυλινδρουρία, ουραιμία καθώς και αναπνευστική αλκάλωση που συνήθως ακολουθείται – κάτι που ενδιαφέρει ιδιαίτερα όσους ασχολούνται με θέματα άσκησης- από μεταβολική και γαλακτική οξέωση. Έχουν επίσης παρατηρηθεί μειωμένες τιμές στο κάλιο ορού, υπασβεστιαιμία, υποσφωφαταιμία, θρομβοπενία, αύξηση των ηπατικών ενζύμων κ.λπ.(Μητσιμπούνας, 2002)
Θερμική καταπόνηση και άσκηση
Μπορεί η έντονη άθληση να εκθέτει ορισμένα άτοµα στον σημαντικό κίνδυνο θερμικής καταπόνησης ακόµα και σε περιπτώσεις που ο καιρός δεν θεωρείται ζεστός αλλά είναι δροσερός. Η θερµική καταπόνηση µπορεί να επέλθει µετά από έντονη σωματική άσκηση συνήθως διάρκειας µεγαλύτερης των 40-45 λεπτών. Γίνεται κατανοητό ότι ανάλογα τον άνθρωπο αυτή η τιμή μπορεί να μεταβάλλεται σημαντικά.
Όμως είναι πολύ χρήσιμο να τονιστεί ότι η θερµική καταπόνηση δεν επέρχεται μόνο σε περίπτωση άσκησης αλλά µπορεί επίσης να εκδηλωθεί και λόγω παρατεταµένης έκθεσης σε περιβάλλον µε υψηλή θερµοκρασία, π.χ. όταν απλά περπατάμε ή στεκόμαστε σε μία στάση λεωφορείου, όταν κάνουμε ηλιοθεραπεία,
Η άσκηση είναι γνωστό ότι η άσκηση ανεβάζει την θερμοκρασία του σώματος (Thompson 2006) και ότι αυτή η αύξηση της κυτταρικής/ εσωτερικής θερμοκρασίας (core temperature) είναι σε αναλογική σχέση με την ένταση/ φορτίο της άσκησης (Colgan 1993). Από το 1969 και την μελέτη των Wyndham & Strydom, έχουν μελετηθεί τόσο οι συνέπειες της αύξησης της θερμοκρασίας του σώματος κατά την άσκηση σε υψηλές θερμοκρασίες όσο και στην πτώση της αθλητικής επίδοσης, καθώς και σε συνέχεια αυτής, της ανάγκης για ενυδάτωση στην άσκηση παρατεταμένης διάρκειας (Noakes 2011).
Είναι σχεδόν αυτονόητο για τους έμπειρους αθλητές και προπονητές ότι ο κίνδυνος να εμφανιστεί η θερµική καταπόνηση αυξάνεται όταν ο καιρός είναι ζεστός και υγρός για τους παρακάτω λόγους μεταξύ άλλων:
Ίσως δεν μπορεί να παραχθεί αρκετός ιδρώτας ώστε να ψυχθεί επαρκώς το σώμα μας.
Όπως είναι γνωστό η υψηλή υγρασία ίσως εμποδίζει σημαντικά την επαρκή εξάτμιση ιδρώτα.
Είναι κομβικής σημασία να τονιστεί ότι η θερµική καταπόνηση δεν είναι κάτι που έχουμε την πολυτέλεια να αγνοούμε και ότι εάν δεν αντιμετωπιστεί κατάλληλα και έγκαιρα, µπορεί να οδηγήσει στη σπάνια μεν αλλά υπαρκτή δε απειλητική για τη ζωή μας θερµοπληξία.
Είναι επίσης σημαντικό να τονιστεί ότι όταν επικρατούν υψηλές θερµοκρασίες πρέπει να παίρνουμε περισσότερες και έγκαιρες προφυλάξεις.
Να επαναλάβουμε ότι με το συγκεκριμένο άρθρο προσπαθούμε να βοηθήσουμε αθλητές, αθλούμενους, προπονητές και διοργανωτές αγώνων στην αναγνώριση και διαχείριση πιθανώς επικίνδυνων καταστάσεων που µπορεί να προκύψουν κατά τη διάρκεια συµµετοχής σε αθλήµατα ή σωµατικές δραστηριότητες κάτω από υψηλές θερµοκρασίες, είτε σε περιπτώσεις όπου τα επίπεδα σωµατικής προσπάθειας υπερβαίνουν τα συνηθισµένα.
Η κατανόηση των αιτίων που προκαλούν θερµική καταπόνηση βοηθά διοργανωτές αγώνων, προπονητές, κρατικούς λειτουργούς, αθλητές και το ευρύ κοινό να λάβουν λογικά και απλά µέτρα ώστε η άθληση και η σωµατική δραστηριότητα να είναι ψυχαγωγικές, ελαχιστοποιώντας παράλληλα τους επιπλέον κινδύνους οι οποίοι προκύπτουν όταν επικρατεί υψηλή θερµοκρασία ή υψηλή υγρασία.
Αγώνες Τρεξίματος & Τριάθλου
Τα περισσότερα περιστατικά θερµικής καταπόνησης σε άθληµα συµβαίνουν σε αγώνες μαζικού αθλητισμού κυρίως δρόμων αντοχής και τριάθλου π.χ. σε αγώνες δρόμου 10χλμ ή και περισσότερων χιλιομέτρων.
Το τρέξιµο µε ένταση στα όρια της εξάντλησης και µε ρυθµό πολύ πιο γρήγορο από αυτόν της προπόνησης αυξάνει σημαντικά τον κίνδυνο θερµικής καταπόνησης. Το να βάζουµε στόχους βοηθά στην επίτευξή τους, όµως οι αθλητές που ωθούν τους εαυτούς τους στα όρια και παραβλέπουν τα συµπτώµατα θερµικής καταπόνησης που εμφανίζονται με στόχο να τερµατίσουν µε την καλύτερη προσωπική επίδοσή τους διακινδυνεύουν να υποστούν σοβαρό θερμικό επεισόδιο. Η πρόταση του SMA είναι να τρέχετε µέσα στα προσωπικά όριά σας.
Σε περίπτωση που νιώσετε δυσκολία ή αδιαθεσία, οφείλετε να ελαττώστε άμεσα την ένταση/ ταχύτητα ή και ορισμένες περιπτώσεις να σταµατήστε. Αν παρατηρήσετε σε άλλους δροµείς συµπτώµατα αδιαθεσίας, πείστε τους να σταµατήσουν και βοηθήστε τους.
Πώς θα αναγνωρίσετε τη θερµική καταπόνηση;
Θερµική καταπόνηση µπορεί να επέλθει σε αθλήµατα υψηλής έντασης, αλλά επίσης σε δραστηριότητες χαμηλής σωματικής ένταση όπως το κρίκετ, το γκολφ και το µπόουλινγκ επί χόρτου, λόγω της παρατεταµένης έκθεσης σε υψηλές θερµοκρασίες. (SMA)
Ακούμε το σώμα μας
Κατά τη διάρκεια των αθλητικών δραστηριοτήτων, οι αθλούµενοι συνιστάται να «ακούν το σώµα τους». Αν κάποιος εµφανίσει το οποιοδήποτε από τα ακόλουθα συµπτώµατα πρέπει αµέσως να σταµατήσει την άσκηση.
SOS -Δεν ισχύει σε αυτή την περίπτωση το moto “Τερματίζω τον αγώνα/ ολοκληρώνω την προπόνηση με κάθε κόστος». Είναι επικίνδυνο για την υγεία μας και την ίδια μας τη ζωή.
Για κάποιον που θα μπει στο κόπο να διαβάσει/ μελετήσει αυτό το άρθρο καθώς και για τους έμπειρους προπονητές αθλημάτων αντοχής είναι πολύ να καταλάβουν/ αξιολογήσουν τα συμπτώματα της θερμικής καταπόνησης που μεταξύ άλλων µπορούν να περιλαµβάνουν κάποια από τα παρακάτω:
Αίσθηµα λιποθυµίας
Ζάλη.
Ναυτία.
Εμφανή/ ορατή κόπωση.
∆ιακοπή της εφίδρωσης.
Εµφανή μείωση των νευρομυικών δεξιοτήτων και της ικανότητας προσανατολισµού. Η αδεξιότητα ή αστάθεια είναι σημαντικά σημάδια που πρέπει να λαμβάνουμε υπόψιν μας.
Σύγχυση.
Επιθετική ή παράλογη συµπεριφορά.
∆ιαταραχή συνείδησης.
Κατάρρευση.
Ωχρότητα επιδερµίδας.
Θερμική Εξάντληση vs. Θερμοπληξία
Η θερµική καταπόνηση κατά τη διάρκεια της άθλησης εκδηλώνεται ως θερµική εξάντληση ή θερµοπληξία.
Πως μπορούμε να καταλάβουμε τη διαφορά;
Tι πρέπει να κάνουμε εάν δεν έχουμε την ικανότητα να κατανοήσουμε για ποιο από τα δύο αφορά το περιστατικό στο οποίο παρευρισκόμαστε/βιώνουμε;
Η θερµική εξάντληση είναι η πιο συνηθισμένη θερµική καταπόνηση που εμφανίζεται στη διάρκεια της άθλησης.
Η θερµοπληξία εμφανίζεται πιο σπάνια, είναι όµως εξαιρετικά απειλητική για τη ζωή.
Θερµική εξάντληση
Αθλούµενοι/ Αθλητές που λιποθυμούν μετά την άσκηση είναι πιθανόν να εμφανίζουν µειωµένη πίεση ως συνέπεια της άσκησης (ορθοστατική υπόταση), δεν πρέπει όµως να αποκλειστεί και η θερµοπληξία.
Θερµοπληξία
Όσοι εκδηλώνουν διαταραγμένη νοητική λειτουργία, έλλειψη επαφής µε το περιβάλλον ή λιποθυμούν στη διάρκεια της άσκησης έχουν πιθανότατα προσβληθεί από θερµοπληξία.
Αθλούµενοι/ Αθλητές που εκδηλώνουν σηµάδια σύγχυσης, απώλειας νευρομυικού συντονισµού ή παράλογη/ μη συνηθισμένη συμπεριφορά πρέπει να σταματήσουν την άσκηση και να αποµακρυνθούν αµέσως από το θερµό περιβάλλον.
Αφυδάτωση
To 60% του ανθρώπινου σώματος είναι νερό και η σημασία του για το ανθρώπινο σώμα είναι εξαιρετικά σημαντική. Μία από τις βασικές λειτουργίες του νερού είναι η ρύθμιση της θερμοκρασίας του σώματος διαμέσου της απαγωγής της θερμότητας από τον πυρήνα του και της εξάτμισης από το δέρμα. Αυτή η λειτουργία αυξάνεται κατά την άσκηση, καθώς η παραγωγή μυϊκού έργου συνοδεύεται με την απελευθέρωση μεγάλων ποσοτήτων θερμότητας. Για την αποβολή της θερμότητας ο βασικός μηχανισμός που χρησιμοποιεί ο ανθρώπινος οργανισμός είναι η αυξημένη εφίδρωση. Εάν δεν αντικατασταθεί το νερό που αποβάλλεται μέσω της εφίδρωσης, τότε έχουμε μία κατάσταση που ονομάζεται αφυδάτωση (Μούγιος, 1996).
Το ποσοστό αφυδάτωσης σε μία συγκεκριμένη ένταση άσκησης εξαρτάται πέρα από τις περιβαλλοντικές συνθήκες όσο και από τον κάθε αθλητή ανεξάρτητα. Υπάρχουν αθλητές με πολύ υψηλό ρυθμό αφυδάτωσης, όπως π.χ. ο υψηλού επιπέδου Αμερικάνος αθλητής δρόμων αντοχής Alberto Salazar, ο οποίος έχει αναφερθεί ότι αφυδατωνόταν με ρυθμό 3,7 λίτρα/ ώρα κατά τη διάρκεια του μαραθωνίου των Ολυμπιακών Αγώνων του Λος Αντζελες το 1984 και η αδυναμία αντιμετώπισης της συγκεκριμένης κατάστασης, διέκοψε την εξαιρετική καριέρα του στο μαραθώνιο (Burke 1995).
Υπάρχει κρίσιμο σημείο αφυδάτωσης;
Το ποσοστό αφυδάτωσης εκφράζεται συνήθως ως ποσοστό μείωσης του σωματικού βάρους. Αρκετοί αθλητές αντοχής (τριάθλου, ποδηλάτες, δρομείς) πιστεύουν ότι υπάρχουν ορισμένα κρίσιμα σημεία π.χ. στο 1% μείωσης του σωματικού βάρους έχουμε έντονη δίψα και μεταξύ 2-4% έχουμε διαταραχή της απόδοσης (Ryan 1999).
Ο Goulet (2012) προτείνει να περιοριστεί η απώλεια σωματικού βάρους λόγω της εφίδρωσης στο 2-3%. Αυτό το ποσοστό, άλλοι το τοποθετούν στο 5%, αν και υπάρχει βιβλιογραφία και ερευνητές που αναφέρονται σε μία συνεχή μείωση της απόδοσης λόγω αφυδάτωσης και όχι σε κρίσιμα σημεία.
Τα συμπτώματα είναι ορατά κατά πολλούς, όταν η αφυδάτωση περάσει το 2% (Burke 1995). Ο Goulet (2012) αναφέρει ότι αντίθετα σε ότι πιστεύαμε, ότι δηλαδή η δίψα δεν μπορεί να είναι κριτήριο ενυδάτωσης, ακολουθώντας την ως τέτοιο, μπορούμε να μεγιστοποιήσουμε το αθλητικό αποτέλεσμα.
Ενυδάτωση
Η στρατηγική ενυδάτωσης του κάθε αθλητή περιλαμβάνει τρία στάδια:
Πριν την άσκηση
Προτείνεται η κατανάλωση 6ml νερού ανά κιλό βάρους κάθε 2-3 ώρες, κάτι το οποίο ισχύει και για τις 2-3 ώρες πριν τον αγώνα.
Κατά την διάρκεια της άσκησης
Ενας αθλητής μπορεί να χάνει 1 με 1,5 λίτρα νερού ανά ώρα άσκησης, κάτι το οποίο μπορεί να αυξηθεί μέχρι και τα 2,5 λίτρα νερού την ώρα. Όμως η απορρόφηση μπορεί να κυμαίνεται από τα 600 έως τα 1200ml την ώρα. Για τους περισσότερους ανθρώπους 800ml είναι μία ασφαλής σύσταση ώστε να μην αντιμετωπίσουμε γαστρεντερικές διαταραχές.
Για άσκηση που διαρκεί περισσότερο από μία ώρα, είναι καλό το υγρό να περιέχει 0,5-0,7γραμμάρια/ λίτρο νατρίου. Αυτό το νούμερο μπορεί να αυξηθεί μέχρι και τα 1,5gr/lt για όσους αντιμετωπίζουν θέματα με κράμπες.
Τέλος, για διάρκεια άσκησης περισσότερο από μία ώρα, η κατανάλωση υδατανθράκων σε υγρή μορφή συνίσταται. Συνιστώμενη δοσολογία για τους περισσότερους αθλητές 30-60gr/hr.
Μετά την άσκηση
Είναι χρήσιμο να μπορέσουμε να προσλάβουμε 150% της απώλειας βάρους μέσα στην πρώτη ώρα μετά την άσκηση.
Επίσης, για την ανασύσταση του γλυκογόνου, η πρόσληψη υδατανθράκων (0,8gr/ kg σωματικού βάρους) και πρωτεΐνης (0,2-0,48gr/ kg σωματικού βάρους), θεωρείται ιδανικός συνδυασμός και δοσολογία.
Χρυσοί Κανόνες για την Προπόνηση και τον Αγώνα
Φροντίστε να έχετε ένα υψηλό επίπεδο φυσικής κατάστασης προτού ασκηθείτε/ προπονηθείτε έντονα ή συμμετέχετε σε αγώνες σε θερμά κλίματα με υψηλά θερμικά φορτία.
Ασκηθείτε µε μικρή ή µέτρια ένταση όταν επικρατεί ζέστη ή υγρασία.
Ασκηθείτε ελαφριά ή και καθόλου όταν ο καιρός είναι ζεστός και υγρός σε περίπτωση που νιώθετε αδιαθεσία ή αναρρώνετε από πρόσφατη ασθένεια. Προσοχή τώρα λόγω covid απαιτείται ακόμα περισσότερο να προσέχουμε/ προσέχουμε/λαμβάνουμε προφυλάξεις κατά την άθληση σε θερμά κλίματα.
Πίνετε νερό πριν και κατά τη διάρκεια της άσκησης.
Αν ασκείστε έντονα ή σε συνθήκες µε υψηλή θερµοκρασία ή υγρασία και νιώσετε αδιαθεσία, σταµατήστε αμέσως την άσκηση.
Σταµατήστε άλλους συναθλητές σας αν δείχνουν αδιάθετοι, βρίσκονται σε σύγχυση ή παρουσιάζουν έκπτωση στις δεξιότητες και τον συντονισµό τους. Αυτή η παρέμβασή σας μπορεί να τους σώσει την ζωή.
Παράγοντες που αυξάνουν τον κίνδυνο θερµικής καταπόνησης
Άσκηση µε υψηλή ένταση, π.χ. κοντά στις προσωπικές ικανότητές σας/ όρια.
Ανεπαρκής φυσική κατάσταση (διότι δεν έγινε αρκετή προπόνηση µε την απαιτούµενη για τον αγώνα ένταση και διάρκεια).
Ιστορικό θερµικής καταπόνησης ή θερµικής δυσανεξίας.
Ηλικία άνω των 65 ετών.
Υψηλή θερμοκρασία αέρα και υψηλή υγρασία.
Χαμηλή κίνηση αέρα/άπνοια, τρέξιμο προς την κατεύθυνση του ανέµου σε αγώνα δρόµου.
Παρατεταμένη έκθεση σε υψηλές θερµοκρασίες.
Βαριά ένδυση και προστατευτικός εξοπλισμός, π.χ. επένδυση που χρησιμοποιείται σε κάποια αθλήματα
Έλλειψη επαρκούς εγκλιµατισµού (διότι δεν έγινε προσφάτως προπόνηση σε συνθήκες υψηλής θερµοκρασίας και υγρασίας).
Αφυδάτωση (ανεπαρκής πρόσληψη νερού πριν την άσκηση και σε δραστηριότητα µε διάρκεια µμεγαλύτερη των 40 λεπτών).
Ασθένειες και παθήσεις (πρόσφατη ή υπάρχουσα λοίµωξη= προσοχή ακόμα περισσότερο λόγω covid, χρόνιες παθήσεις).
Βήµατα ελαχιστοποίησης του κινδύνου θερµικής καταπόνησης και συστάσεις
Επαρκής φυσική κατάσταση και εγκλιµατισµός
Η εξαιρετική φυσική κατάσταση λόγω συχνής προπόνησης αντοχής και ο εγκλιματισμός στη ζέστη λόγω συχνής προπόνησης σε υψηλές θερµοκρασίες αυξάνουν σημαντικά την ανοχή στη ζέστη.
Για τις αθλητικές δραστηριότητες, ο εγκλιματισμός απαιτεί τουλάχιστον 5 ηµέρες προπόνησης σε συνθήκες µε υψηλή θερµοκρασία ή υγρασία, ξεκινώντας µε µέτρια ένταση και διάρκεια, που αυξάνονται όσο επιτυγχάνεται ο εγκλιµατισµός. Το καλοκαίρι ο εγκλιµατισµός επέρχεται φυσιολογικά, καθώς ο καιρός γίνεται σταδιακά πιο θερµός και υγρός.
Προσαρµογή προπόνησης και έντασης αγώνα στις συνθήκες περιβάλλοντος
Η ένταση της προπόνησης πρέπει να αντιστοιχεί στο επίπεδο φυσικής κατάστασης και καιρικών συνθηκών· π.χ., µέτρια ένταση και διάρκεια σε προπονήσεις ερασιτεχνών σε ζεστό καιρό πριν την έναρξη της επίσημής σεζόν ή στην αρχή της.
Σε συνθήκες αυξημένου κινδύνου πρέπει να δίνονται στους συµµετέχοντες ευκαιρίες ξεκούρασης µέσω αλλαγής ή αντικατάστασής τους.
Σε συνθήκες µέτριου κινδύνου οι αθλούµενοι πρέπει να ξεκουράζονται τουλάχιστον 10 λεπτά την ώρα. Σε συνθήκες υψηλού κινδύνου ο χρόνος ξεκούρασης αυξάνεται σε τουλάχιστον 15 λεπτά την ώρα.
Η στρατηγική αυτή µπορεί να περιλαµβάνει τη συντόμευση του αγώνα ή της δραστηριότητας για όσο χρόνο κρίνεται απαραίτητο.
Τα οφέλη από τα διαλείµµατα ξεκούρασης µεγιστοποιούνται εφόσον οι αθλούµενοι/ αθλητές:
Μείνουν µε λιγότερα ρούχα και ξεκουραστούν σε σκιά δέντρων, κτιρίων ή φορητών µονάδων.
Κάνουν χρήση ανεµιστήρων για να βοηθηθεί η εξάτµιση ιδρώτα· το βρέξιµο της επιδερµίδας και η τοποθέτηση παγοκύστεων στη βουβωνική χώρα και τις µασχάλες είναι επίσης κάτι που βοηθάει σημαντικά.
Πίνουν δροσερό νερό ή αθλητικά ποτά.
Αποσυρθούν, εάν αισθάνονται ασυνήθιστη κόπωση ή δείχνουν καταβεβληµένοι από τη δραστηριότητα/ προπόνηση/ αγώνα.
Χρονικός προγραµµατισµός αγώνα ή δραστηριότητας
Η προπόνηση και ο αγώνας µε ασκήσεις µέτριας έως υψηλής έντασης πρέπει να προγραµµατίζονται ώστε να αποφεύγονται οι θερµότερες ώρες της ηµέρας. Σε αγώνες ή προπονήσεις που διεξάγονται νωρίς το πρωί ή το βράδυ ο κίνδυνος να υπάρξει πρόβληµα από τις υψηλές θερµοκρασίες µειώνεται.
Ένδυση
H ένδυση για προπονήσεις και αγώνες σε ζεστό καιρό θα πρέπει να επιτρέπει την εύκολη εξάτµιση του ιδρώτα από την επιδερµίδα. Τα ρούχα πρέπει να είναι ανοιχτόχρωµα, ελαφριά, µε χαλαρή εφαρµογή και να παρέχουν προστασία από τον ήλιο και ιδιαίτερα να έχουν υψηλό δείκτη προστασίας από την ακτινοβολία UV.
Τροποποίηση προθέρµανσης
Όταν ο καιρός είναι ζεστός, η διάρκεια και η ένταση της προθέρµανσης περιορίζονται όσο είναι απαραίτητο για να ελαχιστοποιείται η αύξηση . H προθέρμανση να γίνεται υπό σκιά και κατά τη διάρκεια αυτής ο αθλητής να ενυδατώνεται συνεχώς.
Κύµατα καύσωνα, ασυνήθιστα ζεστός καιρός και µετακίνηση
Όταν επικρατεί ασυνήθιστα ζεστός ή υγρός καιρός, είτε κύµατα καύσωνα εκτός εποχής, ή αν ταξιδεύετε από µια ψυχρή περιοχή προς θερµά ή υγρά κλίµατα, απαιτείται επιπλέον προσοχή και προφυλάξεις.
Σε τέτοιες περιπτώσεις οι αθλητές δεν έχουν εγκλιµατιστεί και αντιµετωπίζουν υψηλό κίνδυνο θερµικής καταπόνησης αν προπονηθούν µε την ένταση που το έκαναν στο ψυχρότερο κλίµα.
Άλλες προφυλάξεις Ηλικία και παθήσεις
Αν είχατε πρόσφατα περιστατικό υπερθερµίας, µόλυνσης, διάρροιας ή έµετου ∆ΕΝ πρέπει να συµµετέχετε σε κοπιαστική προπόνηση. Άτοµα άνω των 65 που αντιµετωπίζουν διάφορες παθήσεις, άτοµα που λαµβάνουν φαρµακευτική αγωγή, ή έγκυοι µπορεί να δυσφορήσουν αν προπονηθούν σε συνθήκες ζέστης. Παραδείγµατα παθήσεων είναι, ανάµεσα σε άλλα, άσθµα, διαβήτης, καρδιολογικά προβλήµατα, επιληψία, υπερβολικό βάρος και παχυσαρκία. Η φαρµακευτική αγωγή µπορεί να περιλαµβάνει και σκευάσµατα που πωλούνται εκτός φαρµακείου. Αν δεν είστε σίγουροι για την επίδρασή τους, ρωτήστε τον γιατρό ή τον φαρµακοποιό σας.
Αντιµετώπιση θερµικής καταπόνησης
Θερµική εξάντληση
Η θερµική εξάντληση στη διάρκεια της άθλησης χαρακτηρίζεται από υπόταση όταν πάψει η δραστηριότητα. Παρατηρείται κατάρρευση που µοιάζει µε λιποθυµία και χρώµα επιδερµίδας τεφρό-πράσινο.
Οι αθλούµενοι µε θερµική καταπόνηση συνήθως συνέρχονται αµέσως αν ξαπλώσουν στο έδαφος µε υψωµένα τα πόδια.
Λόγω του ότι η διαφορά µεταξύ της απλής θερµικής καταπόνησης και του υψηλού κινδύνου για θερµοπληξία δεν είναι πάντα προφανής, αθλούµενοι που έχουν καταρρεύσει µετά από κοπιαστική άσκηση πρέπει να δροσιστούν ακολουθώντας τις οδηγίες της διπλανής στήλης.
Θερμοπληξία
Βοηθήστε το άτοµο που θα παρουσιάσει σηµάδια θερµοπληξίας, κάνοντας τα εξής:
Αποµακρύνετέ το από τον ζεστό χώρο. Βάλτε το να ξαπλώσει σε δροσερό µέρος.
Σηκώστε τα πόδια και τη λεκάνη για να βελτιωθεί η πίεση του αίµατος.
Αποµακρύνετε τυχόν περιττά ρούχα.
∆ροσίστε το ρίχνοντας άφθονο νερό στην επιδερµίδα και κάνοντας ζωηρά αέρα (ψύξη µε εξάτµιση)
Τοποθετήστε παγοκύστες στη βουβωνική χώρα, τις µασχάλες και τον αυχένα. ∆ώστε δροσερό νερό αν διατηρεί τις αισθήσεις του.
Όσοι αντιµετωπίζουν θερµική εξάντληση συνήθως συνέρχονται αµέσως όταν εφαρµοστούν οι παραπάνω οδηγίες.
Αν το άτοµο παραµένει σε σοβαρή κατάσταση, βρίσκεται σε σύγχυση, κάνει έµετο ή δείχνει σηµάδια διαταραχής συνείδησης, καλέστε αµέσως ασθενοφόρο και αναζητήστε ιατρική βοήθεια.
Αν αµφιβάλλετε για τα συµπτώµατα, αντιµετωπίστε το περιστατικό σαν περιστατικό θερµοπληξίας.
Αντιµετώπιση θερµοπληξίας:
Συνεχίστε να δροσίζετε το άτοµο.
Αν υπάρχει η δυνατότητα βάλτε το σε ρηχή µπανιέρα µε νερό και παγάκια για 5-10 λεπτά. Αν είναι απαραίτητο, συνεχίστε έτσι, κατά τη µεταφορά στο νοσοκοµείο.
Σηµείωση:
Η θερµοκρασία του σώµατος µετά την άσκηση µετριέται αξιόπιστα µόνο από τον πρωκτό, διότι οι ενδείξεις που λαµβάνονται από το στόµα και τη µασχάλη είναι σηµαντικά µικρότερες από την πραγµατική θερµοκρασία του σώµατος.
Αν η ένδειξη από την πρωκτική θερµοµέτρηση υπερβαίνει τους 41 °C, το άτοµο κινδυνεύει. Πρωκτική θερµοµέτρηση µπορεί να διενεργήσει µόνο γιατρός ή νοσηλευτής.
Περιβαλλοντικές Συνθήκες και Κίνδυνος
Έχετε κατά νου ότι η θερµική καταπόνηση στην άθληση µπορεί να επέλθει µε άσκηση υψηλής έντασης σε δροσερό περιβάλλον και σε καλά ενυδατωµένους συµµετέχοντες. Λόγω της σύνθετης φύσης της θερµικής καταπόνησης και των διαφορετικών ατοµικών αντιδράσεων στο θερµικό στρες, δεν είναι δυνατόν να παρασχεθούν καθολικές συστάσεις για τον περιορισµό τηςθερµικής καταπόνησης ικανές να καλύψουν όλα τα αθλήµατα. Εφόσον το θερµικό στρες αυξάνεται ανάλογα µε την ένταση της άσκησης, η πιθανότητα θερµικής καταπόνησης εκτιµάται ανάλογα µε τις ασκήσεις που χαρακτηρίζουν κάθε άθληµα.
Τα παρακάτω αθλήµατα έχουν εκτιµηθεί κατά φθίνοντα επίπεδα συνεχόµενης προσπάθειας, και άρα όλο και µικρότερου πιθανού κινδύνου θερµικής καταπόνησης.
∆ρόµος αντοχής σε αγώνα ή προπόνηση (υψηλότερη ένταση/υψηλότερος κίνδυνος)
Ποδόσφαιρο και τα ανάλογα αθλήµατα, χόκεϊ σε χόρο
Τένις
Σημεία κλειδιά
Η ανοχή στη ζέστη διαφέρει πολύ από τον έναν άνθρωπο στον άλλο.
Η δυσφορία είναι η καλύτερη ένδειξη θερµικού στρες.
Ακόµη και σε οµαδικά αθλήµατα ο καθένας θα πρέπει να ακολουθεί ρυθµό ανάλογο µε την πίεση που αισθάνεται.
Αν αθλείστε σε υψηλές θερµοκρασίες και νιώσετε ότι ζεσταίνεστε υπερβολικά, µειώστε την ένταση της άσκησης. Όταν επικρατεί υψηλή υγρασία, ο ιδρώτας µπορεί να µην εξατµίζεται επαρκώς για να δροσίζεστε όσο πρέπει· αν νιώθετε την επιδερµίδα σας να στάζει από παντού ιδρώτα, µειώστε αµέσως την ένταση της άσκησης.
Καπέλο και αντηλιακό
Φορέστε καπέλα µε πλατύ γείσο και προστατευτείτε µε αντηλιακό που διαλύεται στο νερό. Τα καπέλα δεν παρέχουν επαρκή προστασία από τον ήλιο.
Ο καύσωνας του 2016
Σε αυτό το διήμερο με καύσωνα (18-19 Ιουνίου 2016) είχαμε την διεξαγωγή αγώνων σε εξωτερικό περιβάλλον μεταξύ των οποίων αγώνες ποδηλασίας, κολύμβησης Open Water, ορεινού τρεξίματος καθώς και τριάθλου. Πραγματοποιήσαμε καταγραφή των θερμικών συνδρόμων και έτσι μεταξύ άλλων είχαμε :
Αθλητή με έντονο θερμικό σύνδρομο να ποδηλατεί στο αντίθετο ρεύμα και ύστερα όταν υποχρεώθηκε να κατέβει από το ποδήλατο να εξακολουθεί να «ποδηλατεί» αντί να περπατάει.
Λιποθυμίες με άμεση εισαγωγή σε κέντρα υγείας
Έντονη ρίγη και αίσθηση θανάτου σε αθλητές
Σημαντική μείωση των επιδόσεων σε όλους τους αθλητές με κλινικά συμπτώματα.
Στόχος μας ως προπονητική & ερευνητική ομάδα είναι να κατηγοριοποιήσουμε τα συμπτώματα σε :
Συμπτώματα που σχετίζονται με την μείωση της μυικής παραγωγής έργου, δίχως να υπάρχει κίνδυνος για την υγεία του αθλούμενου
Συμπτώματα που σχετίζονται με την τυχόν μόνιμη διατάραξη της ομοιόστασης του οργανισμού και την αδυναμία αυτού να επανέλθει στην φυσιολογική εκτέλεση ορισμένων λειτουργιών, μεσοπρόθεσμα ή και μακροπρόθεσμα.
Θα πρέπει να τονιστεί ότι οι διοργανωτές δεν έκαναν καμία αλλαγή στο αγωνιστικό πρόγραμμα (σε ώρα της ημέρας όταν θα ήταν πιο χαμηλή η θερμοκρασία αέρα), ούτε προέβησαν στα βασικά στοιχεία αντιμετώπισης των έντονων θερμικών συνδρόμων (Μητσιμπούνας, 2002) :
Εβάπτιση των ασθενών σε παγωμένο νερό.
Τοποθέτηση των ασθενών σε ειδικά κλιματιζόμενους χώρους.
Ενυδάτωση με υπότονα και φυσιολογικά διαλύματα χλωριούχου νατρίου.
Συνεχή ιατρική παρακολούθηση. Δηλαδή μεταξύ άλλων παρακολούθηση της αρτηριακής πίεσης, του ηλεκτροκαρδιογραφήματος, της μέτρησης της κεντρικής φλεβικής πίεσης, του αριθμού των αναπνοών.
Επίλογος
Στα αναπτυγμένα αθλητικά κράτη, υπάρχουν ξεκάθαρες οδηγίες προς αθλητές, προπονητές, γονείς και διοργανωτές, ανάλογα με τις συνθήκες περιβάλλοντος (θερμοκρασία, υγρασία και ηλιακή ακτινοβολία) με στόχο να προστατευθεί η υγεία των αθλουμένων.
Καθώς αυτό δεν συμβαίνει στην Ελλάδα και η μέγιστη θερμοκρασία πλέον έχει ξεπεράσει τους 35 βαθμούς, προτείνουμε οι δρομείς/ αθλούμενοι να συμβουλεύονται έμπειρους προπονητές οι οποίοι θα αναπροσαρμόζουν το πρόγραμμα προπόνησης ανάλογα με τις τιμές θερμοκρασίας, υγρασίας και ακτινοβολίας. Ο έμπειρος προπονητής θα σχεδιάσει το πρόγραμμα προσαρμογής στις υψηλές θερμοκρασίες και θα σχεδιάσει επίσης και το πρόγραμμα ενυδάτωσης των αθλητών του.
Εάν δεν υπάρχει αυτή η ευκαιρία, προτείνουμε να τρέχουν πολύ νωρίς το πρωί (πριν τις 8:00) ή αργά το βράδυ (μετά τις 19:30), φροντίζοντας να ενυδατώνονται επαρκώς πριν, κατά τη διάρκεια και μετά την προπόνηση με ποτά τα οποία θα έχουν και επαρκή ποσότητα αλάτων.
Είναι αυτονόητο ότι οι καρδιολογικές εξετάσεις (καρδιογράφημα, τεστ κόπωσης και υπέρηχο καρδιάς/ triplex) είναι απαραίτητο να πραγματοποιούνται κάθε χρόνο από αθλητές που γυμνάζονται συστηματικά σε συνθήκες όπως αυτές που επικρατούν το καλοκαίρι στην Ελλάδα.
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Noakes, Timothy (2011). Is Drinking to Thirst Optimum?
Annals of Nutrition & Metabolism : 10.1159/000322697 http://nutsci.org/2011/03/03/athletes-obey-your-thirst/
Racinais S, Alonso JM, Couts AJ, Flouris D, Girard O, Gonzalez-Alonso J, Hausswirth C, Jay O, Lee JKW, Mitchell N, Naussis GP, Nybo L, Pluim BP, Roelands B, Sawka MN, Wingo JE, Periard JD. Consensus recommendations on training and competing in the heat. 2015 Scandinavian Journal of medicine and science in sports. 25 (supp:1) 6-19
Ryan Monique, Complete Guide Sports Nutrition. 1999 Velo Press. Boulder Colorado. USA
Thompson Martin W. Cardiovascular Drift and critical Core Temperature : Factors Limiting Endurance Performance in the Heat? 2006. Journal of Exercise Science Fitness Volue 4 No1.
Wyndram CH, Strydom NB (1969) The dangers of inadequate water intake during marathon running SA Med J p893 (through Noakes and Thompson)
∆ήλωση αποποίησης
Οι πληροφορίες αυτού του Ενηµερωτικού Άρθρου έχουν µόνο γενικό χαρακτήρα και σε καμία περίπτωση δεν ισχυρίζονται ότι αναλαµβάνουν συµβουλευτικό ρόλο σε ειδικότερες περιπτώσεις, ούτε είναι αυτός ο σκοπός τους.
Οι αναγνώστες δεν πρέπει να ενεργούν βασιζόµενοι στο περιεχόµενο του παρόντος Ενηµερωτικού ∆ελτίου χωρίς να έχουν αναζητήσει ανεξάρτητη ιατρική συµβουλή από επαγγελµατία.
Το Sports Medicine Australia όπως και το Triathlon Lab που έχει εμπλουτίσει ττις συμβουλές του SMA με επιπρόσθετη βιβλιογραφία αποποιειούνται κάθε ευθύνη, υπαιτιότητα ή υποχρέωση για την όποια απώλεια, βλάβη ή τραυµατισµό µπορεί να προκύψει από όποιον ενεργεί επί τη βάσει της όποιας αναφοράς ή πληροφορίας περιέχεται στο παρόν Ενηµερωτικό άρθρο και όλες οι σχετικές υποχρεώσεις έχουν ρητώς αποποιηθεί
Βιογραφικό Συντάκτη
O Γιάννης Ψαρέλης γεννήθηκε το 1969 στην Αθήνα. Από το 1978 ασχολείται με τον αθλητισμό.
Είναι αναγνωρισμένος προπονητής προπονητής τριάθλου στο υψηλότερο επίπεδο από την εθνική Ομοσπονδία της Νέας Ζηλανδίας (με το καλύτερο σύστημα διαβίου εκπαίδευσης προπονητών) χώρα που πρωταγωνιστεί σε επίπεδο elite στο Τρίαθλο (Χρυσό & Αργυρό Μετάλλιο στους άντρες στους Ολυμπιακούς Αγώνες της Αθήνας το 2004)
Είναι επίσης πιστοποιημένος προπονητής και μέλος πολλών προπονητικών συνδέσμων από όλο τον κόσμο σε πολλά αθλήματα αντοχής (Τρίαθλο, Τρέξιμο, Ποδηλασία, Κωπηλασία κ.λπ.)
Μεταξύ άλλων είναι δάσκαλος κολύμβησης (Teacher ID: 15843) από τον Σύνδεσμο Προπονητών Κολύμβησης της Αυστραλίας καθώς και Αργυρού Επιπέδου Διεθνής προπονητής από τον ίδιο σύνδεσμο (ASCTA International Silver :0534). Επίσης, είναι πιστοποιημένος προπονητής κολύμβησης από τον Σύνδεσμο Προπονητών κολύμβησης των ΗΠΑ επιπέδου 4:5 (ASCA Level 4:5).
Συνολικά έχει συμμετάσχει σε περισσότερους από 200 αγώνες τριάθλου και multistports (1991 – 2020) και σε περισσότερους από 150 αγώνες τρεξίματος εκτός σταδίου (1990 – 2020).
Έχει διατελέσει μέλος της Ολομέλειας της Ελληνικής Ολυμπιακής Επιτροπής, Διοικητικός Διευθυντής στην Διεθνή Ολυμπιακή Ακαδημία, Γενικός Γραμματέας στην Ελληνική Ομοσπονδία Τριάθλου, Διευθυντής Αθλήματος στην ΟΕΟΑ Αθήνα 2004 κ.λπ. Έχει επίσης εμπνευστεί και διατελέσει Αθλητικός Διευθυντής Κέντρου Υψηλού Αθλητισμού.
Σπουδές:
Χημεία- Σχολή Θετικών Επιστημών Παν. Αθηνών (ΕΚΠΑ)
Masters in Βusiniess Αadministration στο Οικονομικό Παν. Αθηνών (ΟΠΑ)
Μεταπτυχιακό στην Αθλητική Διοίκηση (MSc,Lyon 1),
Μεταπτυχιακό (MSc) «Μάρκετινγκ και την Επικοινωνία» από το Οικονομικό Πανεπιστήμιο Αθηνών.
Πρόσφατα, είναι στη διαδικασία ολοκλήρωσης Μεταπτυχιακού πάνω στην Μεγιστοποίηση της Αθλητικής Απόδοσης και την Προπονητική (ΔΠΘ). Σήμερα, είναι υποψήφιος Διδάκτωρ στο ΔΠΘ με αντικείμενο την εφαρμοσμένη Φυσιολογία στα αθλήματα αντοχής.
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پیش از خرید اینترنتی انگشتر چشم ببر مردانه یا زنانه بهتر است خواص انواع انگشتر با نگین چشم ببر رابدانید.
از خواص سنگ چشم ببر میتوان بهتنظیم کننده چاکرای
سوم و دوم، جذب کننده ثروت، پول و شانس،
درمان اختلال چشمی، تقویت اراده،
مفید برای افراد بیمار و ضعیف، تقویت قدرت شخصی، متمرکز کردن
ذهن، افزایش قدرت، مفید
برای درمان بیماریهای روان تنی، اضطراب
و ترس، بهبود کارایی گلو، ارگانهای تولید مثل و چشمها، کمک کننده به
دفع مواد سمی، ترمیم کننده شکستگی
استخوان و ستون فقرات، بهبود سوخت و ساز بدن، افزایش میل و قوای
جنسی، کمک به موفقیتهای مالی،
افزایش عشق، شور و قدرت فیزیکی، درمان اختلالات چشمی و متعادل کننده عواطف و احساسات اشاره کرد.
لازم به ذکر است که کلیه خواص ذکر شده برای انواع انگشتر چشم ببر اصل زنانه
و مردانه صدق میکند.
مشخصات سنگ انگشتر چشم ببر مردانه و زنانه
انگشتر چشم ببر اصل در رنگهای قهوهای طلایی و یا زرد
طلایی دیده شده است. سنگ چشم ببر
دارای ساختار بلورین به صورت توده رشتهای و شش ضلعی میباشد.
سختی این سنگ از شش و نیم تا هفت بوده و این انگشترشکاف پذیری ندارد.
میزان درخشندگی آن مات بوده و میزان شفافیت آن از نوع ابریشمی است.
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