La Cursa Bombers Lleida, a cardioprotected race

Lleida Firefighters Course 2016 Cardioprotected

La Cursa Bombers Lleida, a cardioprotected race

 

Neosalus donates 8 defibrillators to the CX Cursa de Bombers de Lleida, thus turning it into a cardioprotected race.

A cardioprotected race has a sufficient number of defibrillators and people trained in their use to ensure a short response time to help the runner in case of need, such as a cardiorespiratory arrest.

Doctor Oscar Mendoza explains how to start running 10km taking care of your heart:

How to start running 10km taking care of your heart:

- If you are going to start training, the first thing to do is consult the professional, tell him that you are about to start the activity and thus carry out physical evaluations to determine the aptitude to carry out the activity.

- The ideal would be to look for a professional in physical activity, who will prepare a plan according to each person, but if the idea is to start alone, it is advisable to start with 2 times a week, to quickly move to 3 times a week of training. Always progressively and that the difficulty is from minor to major.

- Each training session must have a warm-up, a main part and finally a cool-down or facilitated recovery.

- Physical preparation work such as sit-ups, swimming, squats, lunges, etc. can be included in the planning. 3 x 15 of each of these exercises since they will help a lot when running, they can be done once a week and then jog for approximately 30 minutes.

- At the beginning you can start jogging for 20 minutes, if the answer is positive next time add a few minutes, if there is no feeling of comfort you can divide the 20-minute block into two of 10 with a stop in the middle and adapt. to activity.

- Progressively you have to start to vary the training with specific work such as, for example, changing rhythms (strong rhythms are alternated with light race rhythms), progressive work (begin with a light rhythm and end with a more demanding rhythm), speed work (the idea of ​​these works is to be able to sustain a certain demand for several minutes), it is not advisable to do the same thing in each training session, otherwise you will have a good physical shape but your performance will not improve.

It is not recommended to carry out two consecutive days of demanding training, but it is very important to carry out a good heat training in each of the training sessions.

It is also very convenient to listen to the heart through a wrist monitor, since it will provide important information for training, such as knowing if you are working as required, in what time recovery is achieved, knowing if you are working in a certain FC etc