{"id":32667,"date":"2024-08-16T17:13:51","date_gmt":"2024-08-16T15:13:51","guid":{"rendered":"https:\/\/www.mgc.es\/?p=32667"},"modified":"2024-09-16T17:57:41","modified_gmt":"2024-09-16T15:57:41","slug":"esports-destiu-practicar-manera-segura","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/esports-destiu-practicar-manera-segura\/","title":{"rendered":"Esports d&#8217;Estiu: Com practicar-los de manera segura"},"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\/esports-destiu-practicar-manera-segura\/#La_importancia_de_lescalfament\" >La import\u00e0ncia de l&#8217;escalfament<\/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\/esports-destiu-practicar-manera-segura\/#Us_dequip_adequat\" >\u00das d&#8217;equip adequat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/esports-destiu-practicar-manera-segura\/#Esports_populars_destiu_i_com_practicar-los_de_manera_segura\" >Esports populars d&#8217;estiu i com practicar-los de manera segura<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/esports-destiu-practicar-manera-segura\/#Conclusio\" >Conclusi\u00f3<\/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\/2024\/09\/deportes-de-verano-880x587.jpg\" alt=\"\" class=\"wp-image-32634\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/deportes-de-verano-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/deportes-de-verano-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/deportes-de-verano-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/deportes-de-verano-1536x1024.jpg 1536w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/deportes-de-verano-2048x1365.jpg 2048w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/deportes-de-verano-scaled.jpg 1024w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>L&#8217;augment de les temperatures i l&#8217;increment de les hores de llum fan que els <strong>esports d&#8217;estiu <\/strong>siguin una de les principals apostes per a la temporada estival. Les propostes s\u00f3n m\u00faltiples, aix\u00ed com els beneficis f\u00edsics i mentals. No obstant aix\u00f2, per gaudir d&#8217;aquestes activitats sense riscos, <strong>no podem oblidar la seguretat<\/strong>. En aquest article, et deixem consells perqu\u00e8 les teves activitats siguin segures.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"La_importancia_de_lescalfament\"><\/span><strong>La import\u00e0ncia de l&#8217;escalfament<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Abans d&#8217;embarcar-se en els <strong>esports a l&#8217;estiu<\/strong>, cal realitzar un <a href=\"https:\/\/www.elcorreo.com\/vivir\/salud\/manera-adecuada-calentar-deporte-20240816190328-ntrc.html?\">escalfament<\/a>. Aquesta pr\u00e0ctica no ent\u00e9n ni d&#8217;activitats ni de temporades, ja que el seu objectiu \u00e9s<strong> incrementar el ritme card\u00edac i el flux sanguini <\/strong>en els m\u00fasculs, aix\u00ed com la<strong> flexibilitat en les articulacions<\/strong>. D&#8217;aquesta manera, es redueix el risc de lesi\u00f3 i es millora el rendiment en general. \u00c9s important centrar-se en els grups musculars que es treballaran amb moviments similars.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Us_dequip_adequat\"><\/span><strong>\u00das d&#8217;equip adequat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>L&#8217;elecci\u00f3 de l&#8217;equip \u00e9s tamb\u00e9 important per practicar esports estiuencs de manera segura. En esports com el ciclisme, necessitar\u00e0s un casc i protectors adequats. En activitats aqu\u00e0tiques, com la nataci\u00f3 o el surf, pot ser interessant usar armilles salvavides o altres equips de flotaci\u00f3, sobretot si es practiquen sense companyia. En qualsevol cas, l&#8217;equip ha d&#8217;estar en bon estat i anar d&#8217;acord amb el tipus d&#8217;activitat.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Esports_populars_destiu_i_com_practicar-los_de_manera_segura\"><\/span><strong>Esports populars d&#8217;estiu i com practicar-los de manera segura<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cada estaci\u00f3 compta amb una oferta diferent d&#8217;esports, ja que tot dep\u00e8n de les condicions del clima. Els <strong>esports estiuencs<\/strong> m\u00e9s populars solen ser els aqu\u00e0tics, at\u00e8s que la temperatura de l&#8217;aigua s&#8217;eleva. Per exemple,<strong> nataci\u00f3, surf o paddle surf<\/strong>. Per\u00f2 tamb\u00e9 voleibol o futbol a la sorra.&nbsp;<\/p>\n\n\n\n<p>Pels aqu\u00e0tics, es recomana <strong>con\u00e8ixer pr\u00e8viament les condicions de l&#8217;aigua o de la zona<\/strong>, ja que pot haver-hi corrents o roques no visibles. En la mesura que sigui possible, \u00e9s interessant <strong>utilitzar armilles salvavides i equips de flotaci\u00f3<\/strong> per esports estiuencs com el caiac o el paddle surf. Permeten flotar en cas d&#8217;accident o de dificultat per nedar. I per evitar enrampades i fatiga a l&#8217;aigua, cal estirar, entrar gradualment i mantenir-nos hidratats.&nbsp;<\/p>\n\n\n\n<p>Els esports de platja tamb\u00e9 s\u00f3n interessants, com el <strong>voleibol i el futbol<\/strong>. Cal<strong> escalfar abans i mantenir-se ben hidratats <\/strong>durant tota la sessi\u00f3. Si practiques ciclisme o senderisme, utilitza sempre l&#8217;equip de protecci\u00f3 adequat, verifica l&#8217;estat de la teva bicicleta i porta suficient aigua.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Protecci\u00f3 solar i cura de la pell<\/strong><\/h3>\n\n\n\n<p>Durant l&#8217;estiu, el sol t\u00e9 una posici\u00f3 que fa que els raigs siguin m\u00e9s forts perqu\u00e8 incideixen de forma molt directa. Aquest t\u00e9 el potencial de<strong> danyar la pell <\/strong>si no es prenen les mesures pertinents mentre es practica esport.&nbsp;<\/p>\n\n\n\n<p>Per evitar les cremades solars, cal utilitzar un<strong> protector solar d&#8217;ampli espectre <\/strong>amb un factor de protecci\u00f3 alt. \u00c9s a dir, un <strong>SPF 30 o superior<\/strong>. S&#8217;ha d&#8217;aplicar generosament en totes les \u00e0rees exposades de la pell almenys 30 minuts abans de sortir. Cada dues hores, s&#8217;ha de tornar a aplicar, sobretot si s&#8217;est\u00e0 a l&#8217;aigua.&nbsp;<\/p>\n\n\n\n<p>En el cas que es tracti d&#8217;esports d&#8217;estiu, hi ha proteccions espec\u00edfiques que s\u00f3n resistents a l&#8217;aigua i a la suor. A m\u00e9s d&#8217;aquestes, tamb\u00e9 es recomana utilitzar gorros i roba que redueixi l&#8217;<a href=\"https:\/\/www.mgc.es\/blog\/beneficios-y-riesgos-de-la-exposicion-solar\/\">exposici\u00f3 solar<\/a> directa. Opta per<strong> roba amb protecci\u00f3 UV <\/strong>i busca ombra sempre que sigui possible.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Prevenci\u00f3 de lesions comunes<\/strong><\/h3>\n\n\n\n<p>En els esports d&#8217;estiu, les lesions com a<strong> esquin\u00e7os, enrampades i deshidrataci\u00f3<\/strong> s\u00f3n bastant comunes. Per prevenir-los, nom\u00e9s cal fer un escalfament adequat i escoltar el nostre cos per <strong>evitar els sobreesfor\u00e7os<\/strong>. Aquests s\u00f3n la principal causa dels esquin\u00e7os i les enrampades, que s\u00f3n dues de les lesions m\u00e9s populars en aquesta \u00e8poca.&nbsp;<\/p>\n\n\n\n<p>Si es produ\u00eds una lesi\u00f3 menor, aplica gel i eleva la zona afectada. Per a lesions m\u00e9s serioses, cal buscar atenci\u00f3 m\u00e8dica de manera immediata.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Descans i recuperaci\u00f3<\/strong><\/h3>\n\n\n\n<p>Els <strong>esports a l&#8217;estiu<\/strong> s\u00f3n una activitat molt temptadora. No obstant aix\u00f2, les altes temperatures fan que el nostre cos es fatigui en major mesura. Per aquesta ra\u00f3, no podem oblidar els descansos i la recuperaci\u00f3.&nbsp;<\/p>\n\n\n\n<p>Per evitar l&#8217;esgotament i prevenir lesions,<strong> el cos ha de descansar<\/strong>. A m\u00e9s, permetem que els teixits es reparin i es redueixi la fatiga muscular. Existeixen t\u00e8cniques que contribueixen a accelerar aquesta recuperaci\u00f3. Per exemple,<strong> els estiraments, els massatges i els banys freds<\/strong>. Quant a la durada del descans, ha de ser d&#8217;almenys 24 hores.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Monitoratge de la salut<\/strong><\/h3>\n\n\n\n<p>El nostre cos sempre ens envia senyals d&#8217;advertiment per fer-nos saber que estem arribant a un l\u00edmit que no conv\u00e9 traspassar. Per exemple, en els esports estiuencs, els s\u00edmptomes d&#8217;un<a href=\"https:\/\/www.mgc.es\/blog\/el-golpe-de-calor\/\"> cop de calor <\/a>inclouen <strong>marejos, n\u00e0usees i pell enrogida<\/strong>. La deshidrataci\u00f3 pot causar set extrema, boca seca i orina fosca.&nbsp;<\/p>\n\n\n\n<p>Si ens trobem davant aquest escenari, cal <strong>detenir l&#8217;activitat <\/strong>de manera immediata, <strong>buscar ombra i beure l\u00edquids <\/strong>a poc a poc. I si la forma f\u00edsica no \u00e9s \u00f2ptima, es recomana adaptar el nivell o consultar amb un metge per una revisi\u00f3 general.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusio\"><\/span><strong>Conclusi\u00f3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Per poder gaudir de tots els beneficis que ofereixen els <strong>esports a l&#8217;estiu<\/strong>, cal posar-los en pr\u00e0ctica amb seguretat. Si se segueixen tots els consells i recomanacions esmentats, com la <strong>protecci\u00f3 solar, els descansos, la prevenci\u00f3 de lesions i el monitoratge de la salut<\/strong>, reduirem el risc de lesions o accidents. No obstant aix\u00f2, sempre \u00e9s convenient consultar amb professionals de la salut i de l&#8217;esport per obtenir orientaci\u00f3 espec\u00edfica i adaptada a les necessitats de cada persona.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;augment de les temperatures i l&#8217;increment de les hores de llum fan que els esports d&#8217;estiu siguin una de les principals apostes per a la temporada estival. Les propostes s\u00f3n m\u00faltiples, aix\u00ed com els beneficis f\u00edsics i mentals. No obstant aix\u00f2, per gaudir d&#8217;aquestes activitats sense riscos, no podem oblidar la seguretat. En aquest article, [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":32634,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[643,665],"tags":[],"class_list":["post-32667","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bienestar-ejercicio","category-vida-sana-ca"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/deportes-de-verano-scaled.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>Esports d&#039;Estiu: Com practicar-los de manera segura<\/title>\n<meta name=\"description\" content=\"Practica esports d&#039;estiu de manera segura amb consells sobre escalfament, equip adequat, protecci\u00f3 solar i prevenci\u00f3 de lesions.\" \/>\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\/esports-destiu-practicar-manera-segura\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Esports d&#039;Estiu: Com practicar-los de manera segura\" \/>\n<meta property=\"og:description\" content=\"Practica esports d&#039;estiu de manera segura amb consells sobre escalfament, equip adequat, protecci\u00f3 solar i prevenci\u00f3 de lesions.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/esports-destiu-practicar-manera-segura\/\" \/>\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\" 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