Jeff Winkler habla sobre enfermarse durante el entrenamiento y cuándo superarlo, cuándo detenerlo y descansar.
Jeff Winkler es un ciclista y atleta de toda la vida que corrió profesionalmente en su juventud y que ahora es un entrenador de gran éxito con varios atletas profesionales, aficionados de nivel de élite y aspirantes a corredores maestros que lo llaman su entrenador. También entrenó al exitoso equipo ciclista de la Universidad de Colorado (CU) y logró varios títulos nacionales. Además, Jeff es un embajador de Panache que nos ayuda a evaluar, probar y desarrollar el producto Panache. ¡Disfruta la lectura!
Manejo de la enfermedad durante el entrenamiento por el entrenador Jeff Winkler:
Es inevitable.
Por mucho que no queramos que la enfermedad interrumpa nuestros planes de entrenamiento y carrera, eso va a suceder. Los adultos tienen un promedio de 2 a 4 resfriados por año. En Estados Unidos, la mayoría de los resfriados ocurren durante el otoño y el invierno. A partir de finales de agosto o principios de septiembre, la tasa de resfriados aumenta lentamente durante algunas semanas y permanece alta hasta marzo o abril, cuando disminuye.
Se ha demostrado que el ejercicio moderado reduce el número de días de enfermedad, pero el “entrenamiento” generalmente tiene el efecto contrario. De hecho, el esfuerzo intenso del entrenamiento combinado con otros tipos de estrés de la vida probablemente aumentará la frecuencia de sus enfermedades.
Lo bueno es que un resfriado ocasional no descarrila la temporada. El fitness no desaparece en una semana y las pausas estratégicas en el entrenamiento ya forman parte normal del plan general. A menos que se enferme inmediatamente antes o durante una competición importante, es seguro que una enfermedad ocasional no le “desviará del camino”. Por lo general, una “semana de enfermedad” puede convertirse simplemente en una “semana de descanso” no programada y el descanso planificado futuro se puede ajustar en consecuencia.
Por otro lado, si se enferma con frecuencia o el cronograma "normal" de su enfermedad ha cambiado, debe buscar problemas crónicos. Es posible que tu carga de entrenamiento sea demasiado alta, que estés descansando muy poco y/o que tengas algunos problemas de salud subyacentes que limiten la capacidad de tu cuerpo para manejar la carga de entrenamiento. Es necesario un chequeo físico completo (incluido un análisis de sangre) y una revisión seria de su plan de entrenamiento general.
Es una buena estrategia tener un plan para cuando se enferme y tomar medidas para disminuir sus posibilidades de enfermarse en primer lugar.
Sepa cuándo dejar de entrenar
Una guía sencilla para saber si debes o no hacer ejercicio es la llamada 'prueba del cuello'. Si sus síntomas van del cuello hacia arriba, debería estar bien hacer ejercicio de intensidad baja a moderada. Reduzca la cantidad de ejercicio que hace y escuche a su cuerpo; si se siente agotado después de haber hecho ejercicio, sáltese un día y reevalúe día a día.
Recuerde siempre que el ejercicio de alta intensidad y larga duración puede interferir con la función inmune. Además, los entrenamientos pueden no ser muy productivos si hay congestión o irritación respiratoria, por lo que el descanso completo puede ser la mejor opción.
Si sus síntomas se encuentran principalmente debajo del cuello (tos profunda en el pecho o fiebre), tómese un descanso del ejercicio hasta que la fiebre disminuya y se sienta mucho mejor.
Aunque cómo te sientes debería ser tu guía definitiva, aquí tienes algunos consejos útiles a seguir:
Día 1
- Beba muchos líquidos, evite mojarse o resfriarse, minimice el estrés vital
- Sólo ejercicio de baja intensidad con síntomas como dolor de garganta, tos, secreción nasal y congestión nasal.
- No hacer ningún ejercicio cuando experimente dolor muscular/articular, dolor de cabeza, fiebre, malestar, diarrea, vómitos.
Dia 2
- Si la temperatura corporal es superior a 100 F o experimenta aumento de tos, diarrea, vómitos, no hacer ejercicio
- Si no tiene fiebre ni malestar y no hay empeoramiento de los síntomas “por encima del cuello”: ejercicio ligero (Zona 1) durante 30-45 minutos, solo, en el interior si es invierno.
Día 3
- Si la fiebre u otros síntomas persisten, consulte al médico.
- Si no hay fiebre o los síntomas empeoran, se permite hacer ejercicio ligero a moderado (45 a 60 minutos).
Día 4
- Si aún no siente alivio de los síntomas, es mejor omitir todo ejercicio, continuar descansando y visitar al médico.
- Si el primer día los síntomas mejoran y no hay fiebre, haga ejercicio ligero y suave.
Vuelve fácilmente al entrenamiento
Utilice el mismo número de “días libres por enfermedad” para regresar y aumentar gradualmente hasta alcanzar la intensidad y el volumen normales de entrenamiento. Controle la tolerancia al aumento de la intensidad del ejercicio y tómese días libres adicionales si la tolerancia es deficiente.
Prevención
Si bien a veces puedes evitar enfermarte, puedes tomar medidas para limitar tus riesgos. Manténgase más saludable tomando las siguientes medidas para minimizar el tiempo de inactividad debido a una enfermedad.
Lavarse las manos
Las yemas de los dedos albergan algunas bacterias graves y las investigaciones sugieren que se toca la cara (boca, ojos, nariz) unas 16 veces por hora. Para mantener esos gérmenes a raya, lávate las manos frecuentemente con jabón y agua tibia durante al menos 20 segundos, dicen los CDC. El desinfectante para manos no elimina los gérmenes tan bien como lo hace un buen lavado de manos, pero las fórmulas con al menos un 60 % de alcohol pueden matar algunos de ellos hasta que puedas llegar al fregadero.
Minimizar el contacto
Evite áreas concurridas, estrechar manos y minimice el contacto con personas fuera de su círculo social normal, especialmente personas visiblemente enfermas. Los niños pequeños se enferman con más frecuencia y pueden ser otra fuente de transmisión.
Evite compartir botellas, tazas, cubiertos, etc.
Dormir
La falta de sueño adecuado puede tener un gran impacto en su susceptibilidad a las infecciones. Los investigadores han descubierto que las personas que duermen menos de 6 horas por noche tienen 4 veces más probabilidades de resfriarse que aquellas que duermen 7 horas por noche.
Línea de fondo
No es el fin del mundo si te enfermas y estresarte por ello definitivamente no mejorará las cosas. El mejor enfoque es tomárselo con calma y dejar que su sistema inmunológico haga lo que está diseñado para hacer: ¡recuperarlo lo antes posible!
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