How Much Does The Average Baby Weight At 31 Weeks FOCUS in Gymnastics… It’s a SAFETY Issue

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FOCUS in Gymnastics… It’s a SAFETY Issue

FOCUS on Gymnastics… HEALTH Issues!

What is behind the ability to focus?

Focus is the key to success… But there is more to it than thinking about skills or habits. What is behind the ability to focus? Believe it or not, what an athlete does outside the gym is just as important as what they do inside the gym. An athlete’s hydration level, eating habits, sleep quality, and medications have a significant impact on a gymnast’s training and competitive performance.

Dehydration… Did you know that when you are thirsty, you are already dehydrated? Gymnasts can experience a loss of performance of up to 30% when dehydrated. A 2% fluid loss will negatively affect your body, mind, training and athletic performance. Mild dehydration can cause confusion, irritability, constipation, drowsiness, fever, thirst. Symptoms of mild to moderate dehydration include dry, sticky mouth, muscle weakness, stiff joints, headache, dizziness, lightheadedness, nausea, cramping, decreased urination, extreme cold, slow capillary refill, and sunken eyes. With moderate dehydration, your gymnast may experience bloating, low endurance, rapid heart rate, increased body temperature, and rapid fatigue. Severe dehydration is the loss of 10-15% of body water and is a dangerous condition that requires immediate treatment. Signs and symptoms of severe dehydration include extreme thirst, irritability and confusion, dry mouth, dry skin and mucous membranes, lack of sweating, little or no sweating. of urine, all the urine that comes out will be yellow, eyes sunken, dry and dry. skin, rapid heartbeat, fever, coma, and even death.

Dehydration of any kind will not correct itself. It is important to drink enough water before, during and after exercise. The good news is that mild and moderate dehydration can often be reversed by drinking fluids. The bad news is that when your gymnast is dehydrated, they may lose focus. With a loss of concentration, your gymnast may have an accident. The consequences can be severe to catastrophic. Some accidents and injuries can be avoided by drinking plenty of water.

Drinking during training is one thing, but if your gymnast is dehydrated throughout the day, they will be going to the gym already at risk of serious injury. As coaches, we must encourage gymnasts to drink enough fluids before, during and after training. How much fluid should he drink? It is recommended that your gymnast drink the number of ounces of fluid that is equal to half of their body weight for a typical workout day. For example, if your gymnast weighs 100 pounds, your hydration goal should be 50 ounces per day. This is not the same as serious training time. Your gymnast will drink more during intense training. What should your gymnast drink? Sports drinks are recommended for those exercising for more than an hour. Athletes NEED the carbohydrates and electrolytes in these drinks to successfully train. Pro athletes are on Gatorade for a reason, because it works. Don’t you want to do Gatorade? Use coconut water! Coconut water works very well and is healthy.

Performance related nutrition. Without enough carbohydrates, your gymnast will not have the energy needed for practice or competition. When there are not enough carbohydrates in the diet, energy comes from protein. When your body needs to use protein for energy, it gets that protein from the muscles. When the body is constantly forced to use muscle energy, it is difficult to gain or maintain strength and muscle. A distance runner is an example of someone whose body uses protein for energy. There is very little muscle. It is not productive for the gymnast to allow the body to use protein (muscle) for energy on a regular basis. Gymnasts need energy for training and strength to perform skills and routines. A lack of strength and power will greatly affect a gymnast’s ability to concentrate. Lack of focus can cause serious harm. There is not enough space to discuss nutrition, but you can go to Dr Fred Bisci’s or Dr Joe Kasper’s website to learn about nutrition.

And finally, sleep… We all know how hard it is to work when you’re tired, especially if you haven’t slept for a night in a row. How can we expect our gymnasts to perform well when they are not sleeping well? We can’t. Imagine a gymnast learning a new skill or doing a full body workout when they are sleep deprived. Would you be comfortable doing a double back when you are so tired? It’s hard for your gymnast to concentrate when they’re tired and it’s very dangerous. Your gymnast’s ability to focus and perform is reduced when they are sleep deprived. Again, lack of focus can lead to disaster, disaster. It has been proven in driving tests that people who are tired drive less well than those who have been drinking. They cannot move like those who are well rested. Did you know that November 2010 is National Sleep Prevention Week? This is how fatigue affects the ability to focus and move. About one in six fatal car accidents in the United States is caused by drowsy driving, according to a new study by the Foundation for Traffic Safety. I wonder how many accidents in gymnastics are caused because gymnasts are tired from sleeping habits. Your gymnast must be well rested and able to concentrate.

Keep in mind that when you lose focus, accidents can and will happen. As coaches, we have a responsibility to discuss hydration, nutrition, sleep, and medication side effects with parents. It seems that many parents do not realize the direct connection between daily life and performance during training and/or competition.

I still say that SUCCESS IS THE FUNDAMENTAL, but the most important thing is FOCUS. Without proper hydration, nutrition and sleep, our gymnasts will not be able to focus properly, putting them at risk. I think we should call these risk factors – water, food and sleep – the SAFETY TRIO. It’s quick and easy to remember the phrase I just named. The SAFETY TRIO is just as important as all the drills and routines used to prepare our gymnasts for new skills, practices and competitions. Without all these factors, our athletes can be at risk. Good luck with your training and always remember to be safe while training.

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