Guide to training to regain fitness after the holidays.

-the starting point to begin the offseason is the médico-deportivo reconnaissance to detect possible diseases or injuries

-A complete workout during the offseason greatly reduces the risk of injury in the long term

– five meals a day or limit their intake of refined sugars are some of the dietary guidelines recommended in this period

Madrid, 2011-August after the summer downtime and summer excesses, the first step to again achieve an optimum physical shape, is the medical examination. The objective is to determine if the athlete is suffering an illness or injury that prevents sporting activity properly.

After the summer, top-class athletes take between 5 and 6 weeks in getting a proper physical form. So when it comes to physical exercise, it is essential that activity growing steadily both in time and in intensity, in a way that it does not appear fatigue or injuries caused by overuse in the musculo-skeletal apparatus. Rhythm and duration of training depends on the age of the athlete, the type of sport which is practiced, as well as the position of the athlete in the field of play.

goal: improve muscle tone

When you start the preseason, the athlete training must be general, coming to be more specific as it approaches the competitive season. The run-up to the competition must focus on improving muscle tone and the resistance gradually with exercises such as the continuous race, flexibility and strength with low weight home. Similarly, it is necessary to incorporate aerobic exercise to increase cardiovascular capacity.

In the case of football, players must also exercise the abdominal muscles to try to counter the strength of the adductor and avoid the pubalgias, and the lower train, to help them protect the knee during the games.

Perform a full and proper training during the offseason is essential to condition the body for athletes to the effort that will have to endure in the coming months, and thus reduce the risk of injury in the long term.

Food recommendations

During the practice of any sport, and more specifically in the stage of the pre-season, is necessary to take adequate food to give to the body of nutrients to ensure the athlete the energy required at all times. Nutritional strategy of this period has as main objectives increase muscle mass and reduce superfluous fat body weight. To achieve this, the guidelines are:

-make five meals a day (breakfast, lunch, lunch, snack and dinner).

-limit your intake of sugars refined.

-65-70% of calories should come from carbohydrate compounds, such as whole grains, vegetables, pasta, rice and some fruits.

-20% have to bring him the proteins found in chicken meatsteak or eggs.

-10-15% remaining calories must be fat.

Contractions and tendinopatías: the most common injuries

During the first phase of the offseason it is usual that physical resistance exercise, aerobic and anaerobic. At the moment is when potential lesions of muscle such as contractures and acute tendinopatías as a result of overwork in the lower limbs.

To intensify the training and exercises for strength and power are added, it increases the risk of suffering more important as fibrillar ruptures and chronic tendinopatías lesions. The incorporation of exercises in coordination with ball and specific gestures of a sport, also increases type injuries articulate as sprains ankle or knee, and typical tendon injuries, such as pubalgias, because in the case of football, the physical overhead prior to the start of the season.

Group Sanitas

The Group Sanitas , specialized in health and health care, includes companies: Sanitas insurance, Sanitas hospital, Sanitas Residencial and Sanitas new business. You sanitas insurance is the leading company with regard to private customers of insurance for medical care and health in Spain, with 1.98 million members. In 2010, its turnover was EUR 1.449,5 million.

You sanitas hospital manages three hospitals and 69 medical centers multiespecialidad and dental. You sanitas residential is one of the main companies of Spain elderly care, he has 41 residences throughout the country and has more than 5,000 residential spaces.

You sanitas more solutions for taking care of you offering a wide range of complementary services for health and welfare in their own centres and the Sanitas Mundosalud centers.