Cooling down

hielo

One of the worst things you can do after finishing your training or race is to stand still. It’s necessary warming up, stretching and cooling down.

But, what’s cooling down? Easy! A cool down begins with reducing the intensity of your activity. Don’t sit in your car after finishing your workout !!

If you stand still, then the heart has to all the work by itself. If you continue to move, then the action of the muscles will assist pumping fluids around the body. Keeping moving enables the muscles to contract and assists the heart in pumping. It allows the vessels to contract slowly and expire the waste products as carbon dioxide.

A quality cool down will take 5-10 minutes and consist of a lower intensity exercise period followed by stretching

  • 3-5 minutes of exercising at a lower intensity: Focus on deep breathing to return heart rate to normal.
  • 5 minutes of stretching your target muscles: Choose 3-5 stretches for muscles that were ‘worked out,’ holding stretches for 20-30 seconds.
  • Static stretches are more appropriate to the cool down as they help muscles to relax and increase their range of movement.

With a proper cool down, you recover faster and avoid injuries. And remember, next time you plan your workout: warm up, stretch, workout, cool down, stretch and… free your mind! 🙂


Advertisements

Cardiopulmonary resuscitation (CPR) classes at Playitas Resort

Cardiopulmonary resuscitation (CPR) is a lifesaving technique useful in many emergencies, including heart attack or near drowning, in which someone’s breathing or heartbeat has stopped.

Because we take life seriously, a four days cardiopulmonary resuscitation classes have been taken by our colleagues. And the reason is you. Many of our guests are practicing some kind of sport during their stay at Playitas Resort.

At this time you’re wondering the best way to help someone who is unconscious ??

First, you need to find out if he/she is unconscious, asleep or drunk, by squeezing the skin between their neck and shoulder and shouting.

DSC_0503

If there is no response at all, you need to establish if they are dead or just unconscious – sometimes it’s very difficult to tell the difference.

Open the airway by placing one hand on their forehead and gently tilting the head back while lifting the chin.

If the patient is breathing and has a pulse but is still not waking, call an ambulance then put them in the ‘recovery’ position. Lie them on their back and kneel next to them before placing the arm closest to you straight, but at a right angle to the body.

DSC_0507

1

DSC_0508

2

DSC_0510

3

DSC_0511

4

 

If there are no signs of life – no obvious pulse and their chest is not going up and down – call an ambulance and then start cardiopulmonary resuscitation (CPR) to maintain a flow of oxygenated blood to the brain and heart.

Lift the knee closest to you up, and roll them towards you onto their side, so that their chin is touching their arm. Their knee can remain bent.

 

This position stops them from choking on any vomit and allows them to breathe unimpeded, despite being unconscious.

Three important points about CPR:

Call: Check the victim for unresponsiveness. If the person is not responsive and not breathing or not breathing normally. Call 112 and return to the victim. In most locations the emergency dispatcher can assist you with CPR instructions

IMG_6905

Call

Pump: If the victim is still not breathing normally, coughing or moving, begin chest compressions.  Push down in the center of the chest 5 centimeters 30 times. Pump hard and fast at the rate of at least 100/minute, faster than once per second

081

Pump

Blow: Tilt the head back and lift the chin. Pinch nose and cover the mouth with yours and blow until you see the chest rise. Give 2 breaths.  Each breath should take 1 second.

DSC_0529

Blow

And one more thing, quite simple… Free your mind and SAVE LIVES !! 🙂

IMG_6902