What is it?

Sports medicine includes those theoretical and practical branches of medicine that investigates the influence of exercise and sports training in healthy and diseased, and the athlete.

It also examines the effects of lack of exercise and injuries that may occur during the exercise. Thus, sports medicine provides useful results to prevent, treat and rehabilitate.

It also plays an important role in advising a sport, to adapt exercises to the patient, and to call for a line of work so that it suits the exercise with a lower risk of suffering from injuries or diseases.

Addresses …

The most important aspects of sports medicine can be summarized as follows:

- Medical treatment of injuries and illnesses.

- Medical examination before starting a sport for any changes that could worsen as a result of the practice of this sport.

- Medical research performance to assess the ability of strain on the heart, circulation, respiration, metabolism and musculoskeletal systems.

- Functional assessment specific to the type of sport.

- Medical advice on lifestyle and nutrition.

- Medical assistance in the development of optimal training methods.

- Scientific monitoring of training.

What is it?
It is a severe attack if not treated in time can produce irreversible consequences (brain damage) or even be fatal when inside the body temperature exceeds 42 °. Heatstroke can be a significant loss of fluids or even without this loss occurs.

With fluid loss: The person comes to heat exhaustion (the second step of heat injury) so much sweat or not drinking enough. As a result of this loss of fluid the body has lost the ability to adequately remove the heat. This is what happens to an athlete who makes a long journey without carrying water.

Without loss of liquids: An extreme temperature means that, even when sufficiently hydrated, the body can not remove the heat being generated by their activity. An example would be a corridor that goes over 40 ° to make an intense workout.

The main symptom of heat stroke is very hot skin, which can be dry or wet with sweat, but it is always hot. The skin is pale, decreases the amount of urine that is expelled and the pupils may be dilated and not responding properly to light, the pulse is fast and strong and rapid breathing.

What to do?
Move the affected person to a cooler place or a shady area.

Take off your clothes and pour water on the extremities. If you have a fan use it. You can also give a cool bath (not cold at all).

Massage is done during the process in the legs and arms to boost traffic and make more fresh blood to reach the center of the body.

Once the temperature has been controlled, which is above about 39 °, cooling must continue but with much more pleasant: if we are not careful we can spend the opposite field and result in hypothermia.

Very important: it is better not to force the body fluids because of a digestive effort. If the temperature does not drop fast should seek medical attention.

What is it?
Is a form of muscle cramp occurs when the stress and heat are combined, it seems that a low level of salts that are needed for muscle contraction.

What to do?
If you get a cramp of this type have to stop and stretch the affected muscle. It may happen that by stretching the muscle cramp is to give you a crick in the antagonist, which has the opposite feature (for example, are stretching the quadriceps and you get a cramp in the hamstring).

It is to help you stretch or if you’re alone, without tensing the muscles stretched the least. In addition to stretch well, drink water or a sports drink to replenish the salts.

Heat exhaustion

What is it?
When fluid losses from sweat along with the water to be important in respiration, the body produces vasoconstriction, especially in arms and legs, to compensate for the low level of fluid. Symptoms include sweating, pale skin (by vasoconstriction), the pulse is weak, and breathing is accelerated, there may be vomiting (due to lower blood circulation to the stomach) and the temperature is usually normal or only slightly elevated.

What to do?
The most important thing is to rehydrate with sports drinks once or special solutions sueroral type. Drink sips slowly and spacing. Drink too quickly could make him vomit.

If you have to resume physical activity (typical for hiking, mountain biking, running …) do not start until your body has not recovered enough. Lie in the shade for a while before starting again.

Preventive measures

When the body produces heat that can not be eliminated quickly enough to avoid overheating occur progressive calls for heat injury. In a healthy athlete / ay in their right mind (two things that do not have to agree …) is very difficult to give a heat stroke with serious consequences, however should be taken into account a number of preventive measures:

- Reduce the intensity. If we do sport to an area much warmer than ours (that is to be applied with more caution even to those who will compete) should decrease the intensity by at least 20% the first days and try not to peak performance after 8 or 10 days in new condition.

- From 35 ° C moderates the intensity of your effort. Series do less work, power and strong rhythm changes.

- Relative humidity. If the relative humidity exceeds 60%, dangerous temperatures can start at 28 ° C.

- Drink lots. Drink plenty even if you’re thirsty, always in small sips.

- Watch out for cramps. Muscle cramps may indicate that heat stroke is around. If the temperature is high and gives you some stretch the affected muscle cramping and exercise intensity decreases dramatically.

- Clothing. Use light clothing, airy and bright colors.

- When going to the doctor. If fever and you feel sleepy while doing sport see a doctor immediately.

Precautions. Wear all light, airy and light colors to run.

Calcium is an essential mineral for the body since both important roles in metabolism, as in muscle contraction and the formation of structures, so we should not encourage shortcomings, but to promote coverage of the recommended daily allowance.

To cover the amount of calcium 1000 mg daily in a middle-aged adult, it is necessary to include various foods in certain quantities that the body can use this mineral to the specific functions and thus away from the chances of gaps. Here’s what foods and quantities you can cover the amount of calcium throughout the day.

For about 1000 mg calcium daily as part of a varied and balanced diet, you eat the following foods:

* 1 cup whole milk or skim.
* 1 large 200g yoghurt approximately

* 1 piece of semi-hard cheese,  partially cured
* 1 serving of pasta and / or vegetables
* 1 serving of meat
* 1 / 2 whole egg
* 4 servings of bread
* 5 servings of fruits and vegetables

It is clear that if any of these foods we consume, we can add calcium to the diet with the help of nuts, sardines in oil, or more milk.

But as we see, with a varied and balanced diet, because we do not have to be at risk for calcium deficiency, but respecting the quantities of each food group can acquire the necessary daily dose of the mineral.

You may have recently started your exercise routine, but lack of power to exercise yourself you need to spend or not to maximize the physical training. Pay attention to the amount of water you drink and remember that only a correct combination between sport and hydration you will achieve the expected results.

Dehydration begins long before the thirst seizes you. When this happens your blood not only lose fluid, your whole body is lost unbalanced minerals and limiting the flow of oxygen to the brain. The result leads to tiredness and loss of concentration.

Symptoms of dehydration are expressed according to body weight loss, which can vary the training done and the amount of fluid you drink while doing the exercises.

Some of the initial effects of dehydration include headache, dizziness, cramps, tachycardia, nausea and elevated body temperature. In a later stage you may experience tingling in the legs, nervous system problems, difficulty in vision, among others.

The egg represents the pure protein and can be easily separated from the yolk, is the fatty part of food that contains it, therefore, is ideal for weight loss as well as to define muscles .

The protein found in egg white involves a significant energy cost for the agency, for its complex metabolic process, therefore, is helpful when losing weight. In addition, as part of a diet sufficient in calories, carbohydrates, proteins and fats, egg white is ideal in the process of muscle definition, because it promotes fat burning and building muscle structure.

Also, the egg is very versatile in the kitchen, although weight loss plans, best to eat alone, or pudding souffles with high volume because in addition to its nutrients, provides great satiety to the body.

While we must consider other aspects of diet, the egg white is ideal as an aid to lose weight without realizing it and without going hungry as well as to define our muscles healthy and natural way.

What is an isometric contraction? To understand, is when you perform without moving force (or shortening or muscle lengthening). For example, if you push a wall without moving, you’re doing strength and, unless you do get a lot and move the wall … you perform a static contraction. This is exactly an isometric contraction.

The aim was to assess diastolic function during and after the completion of exercise in patients with hypertension

Isometric exercise decreases relaxation rate and increases PFDVI in patients with hypertension and left ventricular hypertrophy. After exercise relaxation remained impaired, though the rest of hemodynamic parameters returned to baseline, suggesting the presence of myocardial stunning (AU) Now we will see in the table below by age and gender can be understood as hypertension and what scales we consider the risk.