EL DEPORTE ES SALUD Y BIENESTAR

Recomendaciones a la hora de apuntarte a un gimnasio

No te apuntes al primero que veas, asegúrate que tenga muchas opciones de maquinaria y expertos que te puedan hacer un plan de ejercicios según tu nivel de salud y fuerza.

Controla a poder ser, que no esté muy lejos de casa porque sino… Entre pocas ganas que tengas se une a la pereza de la distancia.

No tomes ir a practicar ejercicio como un trago que tienes que pasar tómalo como un rato de relajamiento, trato con más gente y beneficio para tu cuerpo.

Usa las pesas de vez en cuando porque se acelera el metabolismo cuanta más masa corporal creas, y todo lo que te acelere los resultados mucho mejor a la vez que te tonificas y te sientes mejor.

Que no te falte apuntarte a clases grupales al principio te puede dar corte pero todo lo que sea compartir emociones, tu mente y tu cuerpo te lo agradecerá, que mejor que divertirse y poder compartirlo con los demás.

Ventajas del ejercicio

Disminuye el riesgo de enfermedades del corazón, como el infarto, la muerte súbita o la insuficiencia cardíaca, se deben a la falta de ejercicio físico.Reduce el estrés: cuatro o cinco horas semanales de ejercicio en el gimnasio, mientras hablas con tus compañeros de entrenamiento, te harán olvidar tus problemas personales y laborales y el estrés, ya que necesitas concentración para lo que estás haciendo.

 Diversos estudios han confirmado que la práctica de ejercicio físico mejora el perfil lipídico de varias formas:

  • Aumenta el colesterol HDL.
  • Reduce los triglicéridos.
  • Reduce el colesterol LDL.
  • Convierte las lipoproteínas LDL densas y pequeñas en lipoproteínas LDL grandes y ligeras.

 -Reduce la grasa subcutánea localizada entre los músculos, dado que la utiliza como combustible o fuente principal de energía para que los músculos parezcan magros y sanos, y no voluminosos sin estética.

– Disminuimos la presión sanguínea según explica el doctor Manuel Luque, responsable de la Unidad de Hipertensión del Hospital Universitario Clínico San Carlos de Madrid. “El deporte no solo consigue disminuir la presión arterial de los pacientes hipertensos, sino que también ayuda a controlar el sobrepreso, la hipercolesterolemia y la diabetes tipo 2, todos ellos factores de riesgo de la hipertensión”.

Conciliamos el sueño es ideal para personas con problemas de sueño ya que puede ayudar muy notablemente y un posterior descanso profundo, no superficial.

-Aumenta la absorción de calcio por los huesos, fortaleciéndolos y disminuyendo el riesgo de fracturas

-Mejora la capacidad pulmonar, la circulación en general y el aprovechamiento del oxígeno

Estos son algunos ejercicios y calorías que podrás quemar en una hora:

Trotar en una caminadora te hará quemar hasta 675 Kcal/h

Saltar con la cuerda te hará quemar hasta 730 Kcal/h

Hacer bicicleta te ayudará a quemar más de 450 Kcal/h

Hacer una hora de sentadillas quema hasta 500 Kcal/h

Subir escaleras quemas unas 700 Kcal/h

Nadar intensidad alta quemas unas 476 Kcal/h

levantamiento de pesas 400 Kcal/h

Bailar zumba puedes llegar a quemar hasta 350 Kcal/h

 Caminar a un paso normal 230 Kcal/h

Practicar tenis 476 Kcal/h

Jugar al fútbol 550 Kcal/h

¿Cuándo es mas útil hacer deporte, mañana, tarde o noche?

Cuando nos levantamos el cuerpo se encuentra en su temperatura corporal más baja y hay un menor flujo sanguíneo, es positivo para activarse de cara a afrontar el día, y permanecer con energía por la adrenalina que se genera con el deporte.

A partir del mediodía, se producen una serie de mejoras a nivel fisiológico: más coordinación, mayor velocidad de reacción, así como eficacia cardiovascular y fuerza muscular. En estos puntos del día, los músculos están más calientes y flexibles, por lo que hay menos probabilidades de lesionarse, Esto hace que la tarde sea ideal para actividades de alto impacto como puede ser correr o los deportes de contacto. Aquí también son recomendables las pesas del gimnasio, dado que mejora la fuerza y también se vería reflejado un aumento de la masa muscular.

La noche es la hora menos recomendable porque con el ejercicio físico aumenta el ritmo cardíaco y el organismo genera adrenalina, lo que dificulta conciliar el sueño. Si a eso le sumamos el tener que madrugar para ir a trabajar o por otras cuestiones, podríamos no descansar lo suficiente o tener un sueño de mala calidad.

Frases de ánimo para hacer ejercicio

  • El ejercicio debe ser considerado como un homenaje al corazón.
  • Solamente hay dos requisitos a la hora de hacer ejercicios, uno es que lo hagas y otro es que lo continúes haciendo.
  • El cuerpo humano está diseñado para caminar, correr, saltar y bailar. Básicamente estamos hechos para movernos.
  • Un atleta no puede correr con dinero en sus bolsillos. Debe correr con esperanza en su corazón y sueños en su cabeza.
  • Mantener nuestro cuerpo con buena salud es un deber. De lo contrario no seremos capaces de mantener nuestras mentes fuertes y claras.
  • Lo que quieres conseguir no está en tus manos, está en tu cabeza. Piensa que puedes y podrás, pero espera el sufrimiento, perseverancia y disciplina.
  • No interpretes la incomodidad del ejercicio como algo doloroso, interprétalo como algo que te acerca a conseguir tus metas y a desarrollarte personalmente.
  • No tener tiempo para hacer ejercicio es una decisión, no es un problema de tiempo…
  • ( Los textos son de autor desconocido, fueron copiados y recontados por Adonis)

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