Surfing & Health (eBook)

Joel Steinman (Autor)

eBook Download: PDF | EPUB

2009 | 1. Auflage
536 Seiten
Meyer & Meyer (Verlag)
978-1-84126-982-5 (ISBN)

Infos

Expert medical adviceTreatment of injuriesNutrition for surfersTHE BOOKSurfing & Health is a must for surfers and all health professionals related to this fantastic sport.Offering a fundamental and complete A to Z guide covering all major aspects of surfers' health, it offers expert medical advice on acute and chronic surfing injuries, including treatment, rehabilitation and preventative strategies based on PILATES core training exercises. This book includes topics on travelers' disease, hypothermia, skin cancer prevention, shark attacks and other marine animal accidents, women's surfing, and in-depth information on physical training, nutrition advice, psychological strategies to improve concentration and performance. The book also includes a first aid chapter for beach assessment and intervention

Joel Steinman is a specialized sports medicine doctor with extensive experience in acupuncture and manual medicine. He has been a passionate surfer for years and has worked with athletes for a time period of over 25 years in this field. He is the director and professor of Pilates and Functional Rehabilitation at the Tao Pilates Institute of Sports Medicine in Brazil and has been the Medical Director of the Brazilian Surfing Confederation and Professional Surfing Competitions in Brazil (WCT).

Inhalt

Cover 1
Dedication 6
Acknowledgements 8
About Dr. Joel Steinman 10
Content 12
Introduction: Wayne Rabbit Bartholomew 15
Preface: Dr. Marco Aurélio Rayundo 16
Introduction 18
An Important Message 20
Chapter 1 Master and Senior Surfers: Surfing – The Elixir of Long life 22
Chapter 2 The Ideal Age to Begin Surfing 34
Chapter 3 Surfing Injuries and Accidents 48
Chapter 4 Cuts and Lacerations 78
Chapter 5 Head Injuries 84
Chapter 6 Neck Problems 90
Chapter 7 Back Pain 106
Chapter 8 Shoulder Problems 130
Chapter 9 Hip and Pelvis Injuries 154
Chapter 10 Common Knee Injuries 162
Chapter 11 Ankle and Foot Injuries 186
Chapter 12 Teeth Injuries 200
Chapter 13 Ear Problems 206
Chapter 14 Common Eye Injuries 210
Chapter 15 Surfing in the Tropics and Common Infectious Diseases 218
Chapter 16 Surfing Cold Waters – Hypothermia and Cramps 240
Chapter 17 Sun, Surf and Skin Cancer 248
Chapter 18 Attacks by Sharks or Other Sea Animals 256
Chapter 19 Asthma and Surfing 266
Chapter 20 Testicular and Prostate Problems and How to Prevent them 278
Chapter 21 Surfing in Special Conditions 284
Chapter 22 Female Surfers 288
Chapter 23 Principles of Exercise Physiology for Surfing Training and Competition 306
Chapter 24 Pilates for Surfers – Control, Core and Functional Training 330
Chapter 25 Techniques for Surviving Wipe Outs 386
Chapter 26 Nutrition for Competitive and Free Surfing 394
Chapter 27 Food Supplements and Ergogenic Resources 422
Chapter 28 Athletes and Illegal Substances – Doping 444
Chapter 29 Competitive Surf and Sports Psychology for Performance and Emotional Freedom 454
Chapter 30 First Aid – Drowing, Rescue and Cardiopulmonary Resuscitation (CPR) 474
Chapter 31 Immobilizing and Transporting an Accident Victim – Techniques to Immobilize Upper and Lower Limbs 488
Chapter 32 Health and Ecological Risks in Surfboard Production 496
Chapter 33 Body Boarders and Health Problems 502
Chapter 34 Surfing the Pororoca in the Brazilian Amazon 506
Chapter 35 Tao – The Spirit of Surfing 510
Appendix 1: Surf Trip First Aid Kit 516
Appendix 2: Jet Lag and Surfing 520
Appendix 3: Formulation of Vitamins and Minerals for Joint Protection 522
Photo & Illustration Credits
Bibliography 525
Index 529

Textauszug

Chapter 1

Master and Senior Surfers Surfing – The Elixir of Long life

Surfing provides curing energy. It is a sport capable of prolonging and improving quality of life.

This book is for surfers of all ages, shapes, genders and colors. But we will begin by looking at the primary health issues of those surfers whose memories go back before boards had keels and webcams monitored the waves.

Older surfers have significant differences in body composition, aerobic capacity and muscle strength than younger ones. Nevertheless, surfers with many years of regular training have much less decline in these areas than those who do not exercise or participate in sports. Many master surfers have played sports throughout their lives and are strong and flexible, with excellent cardiopulmonary capacity relative to their untrained peers.

Maximum heart rate and, subsequently, cardiac output decrease with age. Blood pressure also increases as blood vessels become less supple and respiratory capacity decreases due to the decreased elasticity of the lungs, chest wall, and pulmonary vasculature. Muscles and bones become weaker, and connective tissue loses flexibility and becomes more susceptible to injury.

Afonso Freitas, 76. He is considered the oldest surfer in Brazil. He is the author of the book Health in Our Hands.

Neuronal atrophy (aging of the nerves) may impair motor response, body awareness, balance, thirst, and thermo-regulation. Fat-free mass typically decreases and body fat increases. Women experience a redistribution of body fat with menopause.

Many of these changes are significantly attenuated by regular surfing combined with exercise that includes aerobic, strength, and flexibility training.

It is important for the weekend surfer to complement surfing with other aerobic sports, such as swimming, cycling, jogging, rowing, or dance, in order to achieve ideal cardiovascular protection. This is the principle of cross training, which is based on the idea that no one sport is complete.

One of the most common diseases related to aging is arteriosclerosis, or the deposit of fats on arterial walls. It begins early, in babies, and progresses with age. There is truth to the saying: “The age of a person is determined by the age of his or her arteries.” The more fat on the arterial walls, the greater the difficulty blood will have in reaching the different portions of the body, in particular the heart and the brain, leading to premature aging.

Illustration 1: Increased fat deposits on arterial walls increase the risk of heart attack and stroke.

Arteriosclerosis, also known as chronic degenerative disease, is a leading cause of death. It is most severe among people 50 and older, when heart attack and stroke are most frequent.

With an increasing number of surfers over 50, the prevention of fatty deposits in the arteries is essential so that those who love the waves can continue to surf.

The principal risk factors for the deposit of fat on arterial walls are:

1. Cigarette smoking
2. A sedentary lifestyle
3. High blood pressure
4. Diabetes
5. High levels of cholesterol in the blood
6. Stress
7. Family history of cardiovascular disease

A Healthy Lifestyle is Essential for Prevention

Modern medicine has confirmed that it is possible to reduce the amount of fatty plaque on arterial walls by adopting a lifestyle that most surfers know well and which should include

1. Surfing, lots of surfing
2. Eating natural, whole foods low in salt and sugar, plenty of fruits, vegetables, whole cereals and lean, white meats
3. The control of stress through relaxation programs, such as yoga, pilates, meditation, qigong, etc.
4. Maintaining total cholesterol levels below 200mg/dl of blood after 20 years of age

The Therapeutic Effects of Surfing

Surfing regularly, in addition to reducing sedentary habits, combats obesity and diabetes, and reduces cholesterol, triglycerides, uric acid and blood sugar levels. It also helps to reduce high blood pressure and functions as a natural tranquilizer (except when there’s a crowd!). It even decreases the desire for alcohol and cigarettes.

Nevertheless, for an aerobic exercise such as surfing to have a protective effect on the body, it should be practiced under the following conditions:

1. 3-5 times a week
2. For at least 1 hour
3. At an intensity of 65-90% of maximum cardiac frequency, or in other words, surf dynamically

Ari Ciampolini, 74, father of 5 surfers (in memoriam). He built his first board in the 1960s in Guarujá, São Paulo, a hollow plywood plank, with straight edges and no keels.

Surfing and Your Heart and Lungs

In a regular surfing session, a surfer spends 40-50% of the time paddling, 35-40% waiting for a wave and 5-10% surfing.

The average heart rate, during 60 minutes of surfing, is about 135 beats per minute (depending on the individual and the wave conditions). This characterizes surfing as an aerobic sport, which means it’s good for your heart.

Aerobic Capacity

Aerobic capacity is the ability of the body to assimilate and distribute oxygen to the muscles. Among men and women, maximum aerobic capacity, known as VO2 max, (see Chap. 25) typically decreases approximately 10% per decade after age 30. This decrease can be attenuated by surfing.

One study found no change in VO2 max over 10 years in a group that trained 3 hours per week at 86% of VO2max. Another study found that age-related loss of aerobic capacity was reduced by up to 50% in men who pursued regular endurance training.

The peak heart rate declines about 0.75 beats per minute per year. However, with training, aerobic capacity can increase in both older men and women.

Morongo, a Brazilian medical doctor and Mormaii owner enjoying Brazilian power in the early 70s.

What Happens to the Heart While Surfing?

Because of their training – and at times genetic composition – athletes, particularly those in endurance sports, have hearts that beat more efficiently and thus fewer times per minute than average people. A low heart rate, of about 70 beats per minute or fewer at rest, normally indicates good health and response to training.

Surfing increases the heart’s efficiency. The heart rate during surfing is a good parameter by which to measure your aerobic endurance.

The peak heart rate declines about 0.75 beats per minute per year. However, with training, aerobic capacity can increase in older surfers.

How to Calculate the Ideal Heart Rate for Your Aerobic Training Response

To calculate your ideal heart rate during training, use the following formula:

maximum heart rate = 220 – age.

Your heart rate when training should be between 65-80% of your maximum cardiac frequency.

For example, if you are 18 years old, your maximum heart rate should be 202 beats per minute. Thus you should exercise at an intensity where your heart rate is between 121 and 161 beats per minutes, or that is, you should be slightly winded, but still capable of speaking. See the table below to assist your calculation.

Table 1. Maximum Heart rate and zone of aerobic training by age

How to Monitor Your Heart Rate

You can monitor your heart rate during training by using a “Polar” monitor strapped with a belt around your chest that sends signals to a special meter that serves as a receiver. These devices usually do not work in the water but offer excellent monitoring during training on land.

If you do not have this type of device, take your pulse manually by lightly placing the index and middle fingers on the wrist or throat, as in the photos below. Count the number of beats in 15 seconds and multiply by 4 to obtain the number of beats per minute.

How to count your heartbeats

When Should I Calculate My Heart Rate?

Normally, the best moments to take your pulse are

1. In the sixth minute of training (running, bicycling or swimming)
2. In surfing, soon after paddling to the peak or after having surfed a wave
3. When waking up, still in bed, check your pulse at rest

If your pulse at rest is between 50-70 beats per minute this may indicate that surfing is increasing your aerobic capacity by reducing the heart rate at rest. This is good, your heart is working more efficiently!

Training Safety

Preliminary medical evaluation

Attention: If you are older than 30 and decide to begin surfing, running, cycling, or any other sports, you should have a complete medical examination before you begin. This check-up is especially important if you have a family history of heart disease or have been sedentary for a long time, have high blood pressure, diabetes, are overweight, smoke, suffer from...

Produkt-Details

• Erscheint lt. Verlag: 1.6.2009
• Verlagsort: Aachen
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Sport ► Segeln / Tauchen / Wassersport
• Schlagworte: A to Z • Health • Health Professionals • injury treatment • medical advice • Nutrition • prevention • Rehabilitation • Surfing • surfing injuries
• ISBN-10: 1-84126-982-4 / 1841269824
• ISBN-13: 978-1-84126-982-5 / 9781841269825