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Потоотделение и режим питья во время хоккейной тренировки.

Опубликовано nakatok - на каток
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Хоккейные советы · 21/6/2016 16:35:00
Tags: хоккейныетренировкитренерпохоккею
   Пот, который выделяют потовые железы на поверхность кожи, преимущественно состоит из воды, поэтому во время тренировки в первую очередь организм лишается запасов воды. Потоотделение – естественный процесс организма, протекающий в рамках выполнения им выделительной функции. За два часа тренировки спортсмен теряет примерно 3% жидкости, которая находится у него в организме. Максимальный показатель потери жидкости организмом после тренировки 7%. Важно помнить, что употребление воды во время тренировки, а тем более употребление её в больших количествах, только увеличивает интенсивность потоотделения и вообще способно привести к обезвоживанию.
   Несмотря на всю естественность потоотделения, химический состав пота весьма сложный. Пот содержит липиды, креатинин, мочевину, серин, холестирин, мочевую кислоту и другие вещества и микроэлементы. Пот может содержать ацетон и желчные пигменты, если имеются проблемы с печенью и почками.
   Итак, во время высокой физической активности с потом организм теряет не только воду, но и другие вещества. Например, натрий. Усугубить потерю натрия могут такие факторы, высокая температура на улице или в зале, чрезмерное употребление воды во время тренировки. Если физкультурник теряет натрий во время тренировок на постоянной основе, то у него может развиться гипонатриемия. Если у тренирующегося снизился аппетит, появились тошнота или рвота, то это может быть признаком гипонатриемии в средней степени. Такие симптомы, как гипотония, судороги, высокий пульс и слабость в мышцах, говорят о запущенной форме описываемого заболевания.
   Другим элементом, который спортсмены теряют с потом, является калий. Однако нехватка калия как результат продолжительных и интенсивных тренировок – явление редкое, так как калий выделяется с потом гораздо в меньших пропорциях, чем натрий. В данном случае более вероятен обратный процесс – избыток калия в организме за счёт нерационального приёма пищевых добавок, содержащих калий. Симптомом переизбытка калия в организме является нарушение сердечного ритма.
   Более того, при повышенном потоотделение организм теряет хлор и мочевину. Потери хлора гораздо ниже, чем расход натрия или калия при тренировке, а потеря мочевины может достигать 10% от общего содержания вещества в организме.
Существует очень много дискуссий о правилах питьевого режима до, во время и после тренировки. Итак, для правильного функционирования организма следует воспользоваться следующими рекомендациями, касающимися питьевого режима:
1. За день нужно выпивать не менее 6-8 стаканов воды, другими словами, около2-2,5 л
2. Если предстоит тренировка, то следует начать пить воду уже за 3 часа до её начала
3. Необходимо выпивать по одному стакану воды каждые полчаса
4. Обязательно нужно пить во время тренировки, если возникает чувство жажды, но пить нужно маленькими глотками
5. После тренировки пить тоже нужно. В течение часа после тренировки рекомендуется выпить примерно пол-литра воды
6. Температура воды и других потребляемых жидкостей должна быть комнатной.
Посмотреть исходный код:
  • Автор статьи: тренер по хоккею Никита Васильев: http://nakatok.com



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