{"id":18974,"date":"2020-05-14T13:15:00","date_gmt":"2020-05-14T11:15:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=18974"},"modified":"2021-07-26T10:49:02","modified_gmt":"2021-07-26T08:49:02","slug":"com-reprendre-la-practica-esportiva-a-lexterior-despres-del-confinament","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/com-reprendre-la-practica-esportiva-a-lexterior-despres-del-confinament\/","title":{"rendered":"Com reprendre la pr\u00e0ctica esportiva a l&#8217;exterior despr\u00e9s del confinament"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-reprendre-la-practica-esportiva-a-lexterior-despres-del-confinament\/#Recomanacions_per_a_reprendre_la_practica_esportiva_despres_del_confinament_per_la_COVID-19\" >Recomanacions per a reprendre la pr\u00e0ctica esportiva despr\u00e9s del confinament per la COVID-19<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-reprendre-la-practica-esportiva-a-lexterior-despres-del-confinament\/#Recomanacions_de_distanciament_social\" >Recomanacions de distanciament social<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-bici-880x587.jpg\" alt=\"deporte tras el confinamiento\" class=\"wp-image-18970\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-bici-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-bici-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-bici-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-bici-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-bici.jpg 927w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Despr\u00e9s de set o vuit setmanes confinats a casa ja es poden fer sortides controlades per caminar i fer esport. Si volem evitar lesions, hem de reprendre aquesta activitat de forma progressiva. La Societat Espanyola de Medicina de l&#8217;Esport ens ofereix una s\u00e8rie de recomanacions.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>En aquestes primeres fases de la desescalada estem veient molts carrers plens de persones caminant o fent altres activitats esportives. L&#8217;ansietat i les ganes de sortir de les quatre parets de casa han fet que molts es llancin a fer esport sense estar acostumats o arrossegant una baixa forma f\u00edsica a causa del tancament. Per aquest motiu, <strong>les principals lesions esportives que s&#8217;estan donant aquestes primeres setmanes s\u00f3n musculars i tendinoses<\/strong>, ja que fer una mica d&#8217;exercici a casa no \u00e9s el mateix que caminar llargues dist\u00e0ncies, c\u00f3rrer o anar amb bici, i el cos ja no est\u00e0 preparat.<\/p>\n\n\n\n<p>Tinguem o no costum de fer exercici, una aturada total o gaireb\u00e9 total de l&#8217;activitat f\u00edsica, com la que ens hem vist obligats a fer pel confinament, t\u00e9 conseq\u00fc\u00e8ncies en l&#8217;organisme, i despr\u00e9s de set o vuit setmanes <strong>el cos ha patit un deteriorament en qu\u00e8 ha perdut progressivament la forma f\u00edsica habitual<\/strong>.<\/p>\n\n\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-04-ca&#8221; \/]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recomanacions_per_a_reprendre_la_practica_esportiva_despres_del_confinament_per_la_COVID-19\"><\/span>Recomanacions per a reprendre la pr\u00e0ctica esportiva despr\u00e9s del confinament per la COVID-19<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Per evitar lesions o altres problemes de salut, el Grup de treball de prevenci\u00f3 en l&#8217;Esport de la Societat Espanyola de Medicina de l&#8217;Esport ens ofereix una s\u00e8rie de recomanacions a l&#8217;hora de reprendre la pr\u00e0ctica esportiva despr\u00e9s del confinament, subratllant que la tornada ha de ser gradual i progressiva:<\/p>\n\n\n\n<p>La tornada a l&#8217;activitat esportiva ha de ser <strong>gradual i progressiva, adaptada a l&#8217;edat, la condici\u00f3 f\u00edsica i l&#8217;estat de salut<\/strong>. Encara que s&#8217;hagi estat fent exercici a casa, el cos necessita un temps per tornar a funcionar de la mateixa manera. Per tant, ens ho hem de prendre amb tranquil\u00b7litat.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"660\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-880x660.jpg\" alt=\"deporte tras el confinamiento\" class=\"wp-image-18968\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-880x660.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-440x330.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-768x576.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento.jpg 927w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Es recomana <strong>comen\u00e7ar amb exercicis suaus<\/strong>, com ara caminar, un cop al dia o cada dos dies durant 30 o 60 minuts, segons la nostra condici\u00f3 f\u00edsica. A m\u00e9s, tamb\u00e9 es poden fer s\u00e8ries d&#8217;exercicis de, pel cap baix, deu minuts per evitar sobrec\u00e0rregues. Posteriorment i a mesura que anem recuperant la nostra forma f\u00edsica, es pot reiniciar l&#8217;exercici amb el mateix tipus d&#8217;activitat que es practicava (bicicleta, c\u00f3rrer, patinatge, nataci\u00f3, etc.), augmentant gradualment la freq\u00fc\u00e8ncia fins a les tres o cinc sessions a la setmana.<\/p>\n\n\n\n<p><strong>La durada de l&#8217;exercici ha de ser progressiva i gradual<\/strong>, fins que al cap de tres o quatre setmanes aconseguim l&#8217;anterior al confinament. Com a norma general, han de ser entre 30 i 60 minuts de sessi\u00f3. El mateix s&#8217;ha d&#8217;aplicar a la intensitat. Comen\u00e7arem amb un &#8220;ritme d&#8217;al\u00e8&#8221; suau, amb el qual no arribem a panteixar, i anar incrementant-se de forma progressiva.<\/p>\n\n\n\n<p>Es recomana fer una <strong>combinaci\u00f3 d&#8217;exercici cardiovascular (aer\u00f2bic), amb exercicis de for\u00e7a (tonificaci\u00f3 muscular)<\/strong>. No hem d&#8217;oblidar escalfar abans de comen\u00e7ar, practicant estiraments, ni tornar a la calma de forma progressiva, sense parar de forma brusca.<\/p>\n\n\n\n<p>\u00c9s important <strong>cuidar l&#8217;alimentaci\u00f3, la hidrataci\u00f3 i el descans<\/strong>. Hem de tenir en compte que una dieta adequada \u00e9s el millor aliat de l&#8217;exercici f\u00edsic.<\/p>\n\n\n\n<p>Tamb\u00e9 \u00e9s important recordar que, si en algun moment durant l&#8217;activitat es presenten signes o <strong>s\u00edmptomes d&#8217;alarma<\/strong> com ara ofec, dolor al pit, mareig, p\u00e8rdua de coneixement, sensaci\u00f3 de palpitacions, dolors musculars o articulars, s&#8217;ha d&#8217;interrompre la pr\u00e0ctica d&#8217;exercici i consultar amb un metge de forma immediata.<\/p>\n\n\n\n<p>L&#8217;exercici f\u00edsic regular \u00e9s un dels pilars b\u00e0sic de la salut. No solament per a la poblaci\u00f3 general, sin\u00f3 tamb\u00e9, de forma controlada i supervisada, per a persones amb malalties cr\u00f2niques, com ara la diabetis, la hipertensi\u00f3, el colesterol alt, l&#8217;obesitat o per a pacients cardiovasculars. Per aquest motiu, la Societat Espanyola de Medicina de l&#8217;Esport indica que \u00e9s benefici\u00f3s reprendre l&#8217;activitat f\u00edsica, aix\u00ed com mantenir-la en el temps com un h\u00e0bit m\u00e9s de vida saludable, tot i que la recomanaci\u00f3 per al grup de <strong>pacients amb malalties cr\u00f2niques<\/strong> \u00e9s la consulta amb un especialista i, si cal, fer un reconeixement previ abans de reprendre l&#8217;activitat esportiva.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-runner-880x587.jpg\" alt=\"deporte tras el confinamiento\" class=\"wp-image-18972\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-runner-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-runner-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-runner-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-runner-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-runner.jpg 927w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Per concloure, es recorda que &#8220;reiniciar la pr\u00e0ctica d&#8217;exercici f\u00edsic i esport de forma brusca, amb altes intensitats i durades prolongades, pot ocasionar lesions esportives (especialment musculars i tendinoses) o problemes cardiovasculars que poden ser greus&#8221;.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recomanacions_de_distanciament_social\"><\/span>Recomanacions de distanciament social<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No hem d&#8217;oblidar la import\u00e0ncia de <strong>mantenir el distanciament social a l&#8217;hora de reprendre l&#8217;activitat esportiva<\/strong> en aquests dies. El virus pot estar present en la suor o a les part\u00edcules que exhala un esportista, de manera que hem d&#8217;evitar, augmentant el distanciament, que el vent pugui portar aquestes part\u00edcules cap a nosaltres. Un document elaborat per la Societat Espanyola de Medicina de l&#8217;Esport i el Consell General de Col\u00b7legis Oficials de Metges d&#8217;Espanya indica que s&#8217;ha de guardar les seg\u00fcents dist\u00e0ncies:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Entre 1 i 1,5 metres de dist\u00e0ncia en esportistes en situaci\u00f3 est\u00e0tica.<\/li><li>Entre 4 i 5 metres en caminada.<\/li><li>5 o 6 metres de dist\u00e0ncia amb el seu precedent en carrera moderada.<\/li><li>10 metres de dist\u00e0ncia en cursa intensa.<\/li><li>En els encreuaments i avan\u00e7aments, la dist\u00e0ncia de seguretat en sentit horitzontal cal augmentar-la a 3 metres i, si el que es fa \u00e9s ciclisme, ha de distanciar-se 20 metres respecte al precedent, en velocitat mitjana, i m\u00e9s de 30 en velocitat elevada.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Despr\u00e9s de set o vuit setmanes confinats a casa ja es poden fer sortides controlades per caminar i fer esport. Si volem evitar lesions, hem de reprendre aquesta activitat de forma progressiva. La Societat Espanyola de Medicina de l&#8217;Esport ens ofereix una s\u00e8rie de recomanacions.<\/p>\n","protected":false},"author":3,"featured_media":18970,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[643,665],"tags":[619,410,481],"class_list":["post-18974","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bienestar-ejercicio","category-vida-sana-ca","tag-coronavirus-ca","tag-esport","tag-prevencio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-bici.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Com reprendre la pr\u00e0ctica esportiva a l&#039;exterior despr\u00e9s del confinament - MGC M\u00fatua<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-reprendre-la-practica-esportiva-a-lexterior-despres-del-confinament\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com reprendre la pr\u00e0ctica esportiva a l&#039;exterior despr\u00e9s del confinament - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Despr\u00e9s de set o vuit setmanes confinats a casa ja es poden fer sortides controlades per caminar i fer esport. Si volem evitar lesions, hem de reprendre aquesta activitat de forma progressiva. La Societat Espanyola de Medicina de l&#8217;Esport ens ofereix una s\u00e8rie de recomanacions.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/com-reprendre-la-practica-esportiva-a-lexterior-despres-del-confinament\/\" \/>\n<meta property=\"og:site_name\" content=\"MGC M\u00fatua\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mgcmutua\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-14T11:15:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-26T08:49:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/deporte-desconfinamiento-bici.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"927\" \/>\n\t<meta property=\"og:image:height\" content=\"618\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Revista Inter\u00e8s Mutu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:site\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Revista Inter\u00e8s Mutu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Com reprendre la pr\u00e0ctica esportiva a l'exterior despr\u00e9s del confinament - MGC M\u00fatua","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.mgc.es\/ca\/blog\/com-reprendre-la-practica-esportiva-a-lexterior-despres-del-confinament\/","og_locale":"ca_ES","og_type":"article","og_title":"Com reprendre la pr\u00e0ctica esportiva a l'exterior despr\u00e9s del confinament - MGC M\u00fatua","og_description":"Despr\u00e9s de set o vuit setmanes confinats a casa ja es poden fer sortides controlades per caminar i fer esport. 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