{"id":6090,"date":"2018-01-01T00:00:43","date_gmt":"2018-01-01T05:00:43","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=6090"},"modified":"2018-01-01T00:00:43","modified_gmt":"2018-01-01T05:00:43","slug":"great-low-impact-workouts-strength-energy","status":"publish","type":"post","link":"https:\/\/hancockhealth.apgar.digital\/es\/2018\/01\/great-low-impact-workouts-strength-energy\/","title":{"rendered":"Excelentes entrenamientos de bajo impacto para fuerza y energ\u00eda"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">Ya sea que tengas 27 o 72 a\u00f1os, si est\u00e1s trabajando para mejorar tu condici\u00f3n f\u00edsica, probablemente conozcas el dolor que agota la motivaci\u00f3n de muchas ma\u00f1anas despu\u00e9s del entrenamiento. \u201cLo que no nos mata nos hace m\u00e1s fuertes\u201d est\u00e1 bien hasta donde llega, pero intenta decirle eso a tus rodillas cuando se nieguen a enderezarse y caminar con tranquilidad. Es bueno tener algunos entrenamientos divertidos, de bajo impacto y altamente efectivos a los que puedas recurrir cuando lleguen esas ma\u00f1anas con dolor de rodilla (o tobillo, codo u hombro):<\/p>\n<h2><strong>Caminando<\/strong><\/h2>\n<p>Caminar es uno de los <a href=\"https:\/\/www.prevention.com\/fitness\/benefits-walking-every-day\" target=\"_blank\" rel=\"noopener noreferrer\">ejercicios m\u00e1s simples y mejores<\/a> y un entrenamiento de fuerza y cardio mucho m\u00e1s efectivo de lo que piensas. \u00bfPero cuanto? Al caminar, piense en la coherencia a lo largo del tiempo. Si agrega una caminata de 30 minutos a su rutina diaria, probablemente le gustar\u00e1n los resultados, pero tambi\u00e9n pensar\u00e1 en formas de incorporar la caminata a otros aspectos de la vida. Tome el lugar m\u00e1s alejado del estacionamiento en lugar del m\u00e1s cercano, use las escaleras cuando sea posible y considere dejar su autom\u00f3vil atr\u00e1s de vez en cuando.<\/p>\n<h2><strong>Ciclismo<\/strong><\/h2>\n<p>Andar en bicicleta es una excelente manera de aumentar el ritmo card\u00edaco y trabajar duro los m\u00fasculos sin castigar los pies y las rodillas. Debido a que una bicicleta te da una ventaja mec\u00e1nica (sobre, por ejemplo, correr), es posible que tengas que ir un poco m\u00e1s lejos. <a href=\"https:\/\/www.self.com\/story\/4-ways-to-turn-the-stationary-bike-into-a-fat-burning-machine\" target=\"_blank\" rel=\"noopener noreferrer\">un poco m\u00e1s duro o m\u00e1s largo<\/a> para ver un resultado tan bueno. Si se pregunta qu\u00e9 tan r\u00e1pido y largo es un buen entrenamiento, considere un <a href=\"https:\/\/www.hancockwellness.org\/group-fitness-classes\/\" target=\"_blank\" rel=\"noopener noreferrer\">Clase de Spinning<\/a> en el gimnasio. (Esta tambi\u00e9n es una excelente opci\u00f3n si hace fr\u00edo afuera; esos vientos helados en bicicleta pueden ser brutales).<\/p>\n<p>Y si sales a la carretera, no olvides el casco. Hoy en d\u00eda, son livianos, elegantes y salvan vidas en cualquier situaci\u00f3n en la que se encuentren sobre el manubrio.<\/p>\n<h2><strong>Nadar<\/strong><\/h2>\n<p>La nataci\u00f3n es lo \u00faltimo en entrenamientos de bajo impacto. El agua es 800 veces m\u00e1s densa que el aire, por lo que ofrece una resistencia fant\u00e1stica incluso mientras amortigua cada m\u00fasculo y articulaci\u00f3n. Un movimiento como el crol utiliza los brazos, las piernas y el torso, generando fuerza casi desde la cabeza hasta los pies. Y el ejercicio cardiovascular que se obtiene al nadar hace maravillas con el coraz\u00f3n y los pulmones.<\/p>\n<p>Incluso si no eres muy aficionado a la nataci\u00f3n, esos beneficios de resistencia y amortiguaci\u00f3n siguen siendo v\u00e1lidos para los ejercicios que haces en el agua, por lo que podr\u00edas considerar agregar ejercicios aer\u00f3bicos acu\u00e1ticos u otros. <a href=\"https:\/\/www.hancockwellness.org\/group-fitness-classes\/\" target=\"_blank\" rel=\"noopener noreferrer\">ejercicios acu\u00e1ticos en grupo<\/a> a tu rutina de fitness.<\/p>\n<h2><strong>Remo<\/strong><\/h2>\n<p>El remo ofrece un fant\u00e1stico entrenamiento para todo el cuerpo, ya que utiliza pr\u00e1cticamente todos los grupos de m\u00fasculos del cuerpo. Gracias a la invenci\u00f3n de la m\u00e1quina de remo, no es necesario vivir cerca de un r\u00edo (o alquilar un barco) para obtener el beneficio. Y debido a que el remo apenas est\u00e1 comenzando a ganar popularidad, es posible que no haya mucha espera en el gimnasio.<\/p>\n<p>La m\u00e1quina no es dif\u00edcil de usar, as\u00ed que pru\u00e9bala. Pero s\u00e9 que <a href=\"http:\/\/www.health.com\/fitness\/how-to-use-a-rowing-machine-in-6-easy-steps\" target=\"_blank\" rel=\"noopener noreferrer\">hay tecnicas<\/a> que pueden ayudarle a aprovechar al m\u00e1ximo sus esfuerzos.<\/p>\n<h2><strong>El\u00edptico<\/strong><\/h2>\n<p>\u00bfPor qu\u00e9 la llaman m\u00e1quina el\u00edptica? Porque sus pedales siguen una trayectoria el\u00edptica, lo que minimiza la tensi\u00f3n en las rodillas. El movimiento es mucho m\u00e1s suave que correr, sin los golpes del pavimento. Aunque es principalmente un ejercicio cardiovascular, puedes agregar algo <a href=\"https:\/\/www.livestrong.com\/article\/313948-what-does-an-elliptical-machine-do-for-your-body\/\" target=\"_blank\" rel=\"noopener noreferrer\">resistencia para desarrollar fuerza<\/a> a medida que avanza.<\/p>\n<p>Una m\u00e1quina el\u00edptica de entrenamiento cruzado tiene manijas m\u00f3viles que brindan una acci\u00f3n muy parecida a la de los bastones de esqu\u00ed de fondo, para un entrenamiento adicional de la parte superior del cuerpo.<\/p>\n<h2><strong>Entrenamiento de circuito<\/strong><\/h2>\n<p>Las pesas son excelentes para desarrollar fuerza y mantener la masa muscular magra, pero el levantamiento de pesas por s\u00ed solo no necesariamente hace mucho por tu coraz\u00f3n. Ah\u00ed es donde entra en juego el entrenamiento en circuito. La idea es realizar levantamientos moderados de diferentes tipos, uno tras otro, sin descanso, para mantener el ritmo card\u00edaco alto y quemar calor\u00edas mientras se gana fuerza. Porque es importante seguir adelante, es necesario <a href=\"http:\/\/www.health.com\/fitness\/jen-widerstrom-dumbbell-workout\" target=\"_blank\" rel=\"noopener noreferrer\">tener un plan<\/a> en mente. O solicitar la ayuda de <a href=\"https:\/\/www.hancockwellness.org\/programs-and-services\/personal-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">un entrenador personal<\/a> para empezar.<\/p>\n<h2><strong>barra<\/strong><\/h2>\n<p>Hay una raz\u00f3n por la que los bailarines lucen tan elegantes y esbeltos, y no todo se debe a que observen lo que comen. Si est\u00e1 interesado en obtener beneficios de ballet de su entrenamiento, considere <a href=\"http:\/\/www.health.com\/fitness\/pure-barre-workout\" target=\"_blank\" rel=\"noopener noreferrer\">entrenamiento con barra<\/a>. Al incorporar elementos de danza, Pilates, yoga y calistenia, descubrir\u00e1 que es un excelente ejercicio no solo para el coraz\u00f3n y los m\u00fasculos, sino tambi\u00e9n para la flexibilidad y el equilibrio.<\/p>\n<h2><strong>Yoga de poder<\/strong><\/h2>\n<p>Si tu \u00fanica idea del yoga es como un ejercicio de flexibilidad y relajaci\u00f3n, pi\u00e9nsalo de nuevo. <a href=\"https:\/\/www.yogajournal.com\/yoga-101\/types-of-yoga\/ashtanga-yoga\" target=\"_blank\" rel=\"noopener noreferrer\">ashtanga-yoga<\/a>, tambi\u00e9n conocido como power yoga, involucra casi todos los m\u00fasculos y te mantiene en constante flujo durante un tiempo. <a href=\"http:\/\/www.health.com\/fitness\/corepower-yoga-flow\" target=\"_blank\" rel=\"noopener noreferrer\">entrenamiento de fuerza y cardio<\/a> con una intensidad que puede sorprenderte. Pero es de tan bajo impacto que te preguntar\u00e1s c\u00f3mo pudiste sudar tanto.<\/div>","protected":false},"excerpt":{"rendered":"<p>8 low-impact workouts that provide a break from the ache.<\/p>","protected":false},"author":6,"featured_media":6091,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-6090","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":6091,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - 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