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sábado, 16 de março de 2013
Treinos de corrida na passadeira
Treina no interior
Quatro grandes treinos para correres numa passadeira e não perderes a motivação nem a forma.
A Passadeira de Fitness é uma ótima ferramenta de treino quando está frio, a chuva cai com intensidade e a ideia de ir para a rua não é motivadora.
No entanto, quando pretendemos correr na passadeira é fundamental ter um plano de treino apropriado. Deste modo, iremos passar melhor o tempo bem como melhorar a nossa forma física.
Aqui estão quatro exemplos de trabalhos a serem realizados na passadeira nos dias em que colocar os pés na rua está fora de questão.Treino 1
O Fast 15
Este exercício é ideal para quando há pouco tempo para treinar. Correr 3 minutos, gradualmente, aumentar a velocidade para um ritmo rápido e mantê-lo por 2 minutos. Andar 30 segundos. Repetir a sequência mais 2 vezes, mas prolongar a cadência rápida para 3 minutos. Andar 30 segundos e relaxar.
Treino 2
O suplente 30
Aquecer durante 6 minutos alternando 30 segundos de corrida e 30 a caminhar. Em seguida, aumentar um pouco de ritmo e correr por 30 segundos. Andar 30 segundos. Continuar esta alternância de 30 ” 30″. Aumentar ligeiramente o ritmo mas de forma a manter um fôlego suportável.
Treino 3
LONGO FRACCIONADO
Aumentar a acelerar a um ritmo que se pode aguentar com facilidade. Correr 2 minutos. Em seguida, caminhar 1 minuto. Repetir esta sequência três vezes 2:1. Nesta serie de alteração aumentar a duração do treino de 3 minutos e uma curta sempre um minuto. Repetir 3 vezes esta série. Terminar o treino a correr dois conjuntos 02:01 01:01 seguido por duas sequências.
Treino 4
HILL
Correr 3 minutos a um ritmo fácil. Colocar a 2% a inclinação da passadeira por um minuto. Em seguida, levá-la para 4% por mais um minuto. Reduzir a inclinação e recupera um minuto. Aumentar para 4% e correr 2 minutos. Alternar dois minutos de corrida “para cima” para um minuto de corrida lenta, em plano, o maior tempo possível.
Bons Treinos
INCLUSÃO DO FISIOTERAPEUTA NA NORMA REGULAMENTADORA 4 (NR4)
INCLUSÃO DO FISIOTERAPEUTA NA NORMA REGULAMENTADORA 4 (NR4)
Caros colegas fisioterapeutas,
Temos uma grande oportunidade de conquistar ainda mais espaço em nossa profissão e vamos precisar estar cada vez mais engajados para conseguirmos conquistas como esta. O portal e-cidadania do Senado está avaliando a possibilidade da realização de um debate sobre a inclusão do fisioterapeuta na Norma Regulamentadora 4 (NR4). Mas para isso, precisamos de uma ação coletiva da nossa categoria, recolhendo 10 mil assinaturas para que a proposta do debate seja encaminhada para a Comissão Parlamentar correspondente. Estas assinaturas devem ser publicadas até 30/04/13.
Se conseguirmos as assinaturas, a Comissão Parlamentar irá avaliar a pertinência da proposta e deliberará sobre a conveniência e oportunidade de sua realização. É importante destacar que se trata de proposta de discussão. A efetiva realização da Audiênci a Pública dependerá de aprovação pelo plenário da Comissão respectiva. Também ficará a juízo dos senadores e senadoras a designação de data para sua realização, bem como dos especialistas que serão convidados a participar.
Clique para acessar a proposta e participe :
https://www12.senado.gov.br/
sábado, 9 de março de 2013
STACK Science: How Knee Injuries Occur and How to Prevent Them
By: Andy Haley | May 13, 2011
The knee is a unique joint. It must carry the weight of the body and absorb the forces placed on it during sports performance—all while maintaining a large range of motion. However, precisely because of its versatility and mobility, the knee is susceptible to a variety of injuries. Approximately 54 percent of athletes report knee pain each year, which is significant because knee problems can limit playing time or even end a career. <1>
Knee Anatomy
To connect the upper leg to the lower leg, the knee links the femur, tibia and fibula bones. The femur and tibia connect with each other through the meniscus, cartilage that acts as a pad between them to reduce force and friction. While the limited contact area allows for a large range of motion, the knee joint primarily relies on ligaments and muscles for support and stability.
The four major ligaments of the knee are:
- Anterior Collateral Ligament [ACL] – Prevents the lower leg from sliding forward relative to the upper leg
- Posterior Collateral Ligament [PCL] – Prevents the lower leg from sliding backward relative to the upper leg
- Medial Collateral Ligament [MCL] – Prevents the knee from collapsing inward
- Lateral Collateral Ligament [LCL] – Prevents the knee from collapsing outward
Lower body muscles play a critical role in knee stability. They are also able to move the joint. The quadricep muscle connects to the lower leg through the patellar tendon, which crosses over the front of the knee and helps to straighten the joint to extend the leg. The hamstring muscles cross over the back of the knee and flex the joint to bend the knee.
Types of Injuries
Knee injuries can occur from contact—such as a tackle or body check—or from non-contact, such as landing from a jump, decelerating or changing direction. The most common knee injury is damage to a ligament, classified as Grade I [minor damage] through Grade III [complete tear or rupture]. Athletes often suffer from O’Donoghue’s Unhappy Triad, which involves an initial tear to the MCL, immediately followed by tears of the ACL and meniscus.<2>
Other injuries, affecting the meniscus, patellar tendon or other supporting structures, can result from improper technique, overuse, natural wear and tear or genetics.
How to Prevent Knee Injuries
Obviously it's impossible to completely eliminate knee injuries, but athletes can take proactive steps to keep their knees healthy and strong. Follow these three guidelines in your training program:
- Develop lower body strength for additional joint stability. The hamstrings are a particular cause for concern, because weakness there is associated with a higher probability of ACL injuries. Perform exercises like Squats, Deadlifts and RDLs, which develop the quads, hamstrings and other lower body muscles for balanced muscle strength.
- Develop proper technique for running, jumping and other lower body skills
- Perform plyometric exercises to improve technique and muscle power, teaching muscles to fire and stabilize the joint immediately after the foot touches the ground.
For more information on the ACL please see the STACK ACL Guide.
Sources:
<1> Senter, C., & Hame, S. [2006]. Biomechanical Analysis of Tibial Torque and Knee Flexion Angle: Implications for Understanding Knee Injury. Sports Medicine, 635-641.
<2> Shelbourne, K., & Nitz, P. [1991]. The O'Donoghue triad revisited: Combined knee injuries involving anterior cruciate and medial collateral ligament tears. The American Journal of Sports Medicine, 474-477.
About the Expert
Andy Haley - Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami University (Oxford, Ohio), where he conducted research on resistance training and physical activity for the American College of...
How to Prevent a Meniscus Injury
By: Joe Giandonato | March 9, 2013
The ligaments are always mentioned during discussions of knee injuries. But other structures in the knee are also susceptible to injury.
A study published in this month's issue of Medicine and Science in Sports and Exercise Journal reveals that a quarter of all knee injuries are meniscus tears. (Swenson, et al., 2013). It may not be as catastrophic as an ACL tear, but a damaged meniscus can cause serious pain and impair your performance. (See STACK Science: How Knee Injuries Occur and How to Prevent Them.)
What is a meniscus tear?
The meniscus is a fibro-cartilaginous structure consisting of two interconnected disc-shaped structures—the medial and lateral menisci. The meniscus helps improve stability, congruence and proprioception, while absorbing shear and compressive forces experienced during athletic movements and physical activity.
Sports that require pivoting, cutting and jumping can place excessive stress on the meniscus. Over time, the cumulative stress can add up and cause a tear or rupture.
Common causes of meniscus injuries
The most common cause stems from valgus forces—or external forces applied to the outside of the knee—that make the knee collapse inward. This can also result in an MCL or even an ACL injury.
If a meniscus injury is left untreated, knee range of motion can be affected, especially in a flexed position. Eventually, poor range of motion in the knee can cause other problems—in the hips, feet, ankles or lower back.
Prevention strategies
Although meniscus injuries cannot be prevented outright, strategies can be employed to reduce their occurrence and severity. To provide additional support and protection against the stresses of competition, it's best to strengthen the muscles around the knee. It's also important to strengthen the core muscles. Although they don't directly act on the knee, the core absorbs and transfers force throughout the body. Weak core muscles may be unable to slow the body down during athletic movements, leaving the knees and other joints to bear the brunt of forces they're not designed to handle.
Meniscus injury prevention exercises
Do these exercises that target your core and leg muscles two times per week. For best results, add them to your lower-body workout.
Muscles Targeted: Lateral core, abdominals and hip abductors
- Grab two dumbbells of different weights; the heavier dumbbell should weigh twice as much as the lighter dumbbell
- Hold the heavy dumbbell at your side and the lighter dumbbell at your opposite shoulder with your palm facing in
- Walk for the specified distance, keeping your core tight and shoulders parallel
- Switch sides and walk back to where you started
Sets/Distance: 2x10-30 yards each side
Muscles Targeted: Lateral core, abdominals and hip abductors
- Place an elastic band on the floor and step on it with your feet at shoulder-width
- Grasp the left handle with your right hand and the right handle with your left hand
- Pull the handles to your waist to form an X with the band
- Shuffle laterally one foot at a time for specified distance
Sets/Distance: 2x10-30 yards each direction
Muscles Targeted: Quadriceps, glutes, hamstrings, lower back and abdominals
- Assume athletic stance with a bar on your back and your feet slightly wider than hip-width
- Keeping your back straight and your knees behind your toes, sink your hips back and lower into a squat until your thighs are parallel to the ground
- Extend your hips and knees to drive up to a half squat position
- Lower again until your thighs are parallel to the ground
- Extend your hips and knees to drive up a standing position
- Repeat for specified reps
Sets/Reps: 3x6-10
Reference
Swenson DM, Collins CL, Best TM, et al. "Epidemiology of knee injuries among U.S. high school athletes." 2005/2006-2010/2011." Medicine and Science in Sports and Exercise. Mar;45(3):462-469
About the Expert
Joe Giandonato - Joe Giandonato, MS, CSCS, is the head strength and conditioning coach at Germantown Academy in Fort Washington, Pa. He has authored numerous articles on a wide variety of topics, including injury prevention, nutrition and improving athletic performance.
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