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El ejercicio y la actividad física son algunos de los estímulos que incrementan la producción de endorfinas, mejora las habilidades cognitivas, hace que las personas tengan una actitud positiva frente a la vida, mantengan excelentes relaciones interpersonales y generen energía y vitalidad suficientes para asumir los retos diarios.
Pero debes de tener cuidado, una rutina mal enfocada conforme a tu edad, metas y alimentación en vez de servirte puede perjudicarte o causarte malestares.
Por eso, te compartimos algunas rutinas y dietas que puedes emplear en las diferentes etapas de la vida:
20s
De acuerdo con el especialista de Smart Fit, estás preparado para comerte el mundo casi de manera literal, pues tu metabolismo es rápido, puedes tener un gasto calórico de hasta 2500 calorías y la mejor manera de mantenerlo de esa forma es haciendo cinco comidas al día: tres grandes y dos colaciones. Deben formar parte de tu dieta carnes magras, pescado, huevos, legumbres cocinadas sin grasa, lácteos desnatados, frutas y verduras.
Un buen programa para ejercitarte debe incluir pesas, cardio o aeróbico y estiramientos, por lo que unas excelentes opciones serían un entrenamiento de alta intensidad, gimnasia aeróbica, running, spinning, zumba, entre otras con una frecuencia de 75 a 90 minutos al día hasta 5 veces por semana.
30s
Momento importante para romper la rutina sedentaria, aprovecha la hora de la comida y sal a caminar. En esta etapa tu organismo alcanza el punto más elevado de masa ósea, paradójicamente inicia también la pérdida gradual y constante de la misma. Por lo que es bueno que realices un consumo cotidiano de alimentos ricos en calcio, legumbres, verduras de hoja verde, frutas con aporte de vitamina C para propiciar la fijación del calcio, cereales y levadura de cerveza.
La intensidad de los ejercicios debe ser más moderada, pero en lapsos más prolongados, ya que lo que más interesa es quemar grasa y fortalecer el corazón. Incluye en tu rutina ejercicios específicos en máquinas o pesas, más cardio, corre de manera moderada, entrenamiento funcional, body combat o TRX, en un lapso de 60 a 75 minutos, 4 o 5 veces por semana, puedes aplicar una variante en tus rutinas para incrementar el tono muscular y la resistencia aeróbica controlando tus pulsaciones al correr, nadar o hacer bici.
40s
La OMS estima que a partir de este momento tu necesidad energética disminuye un 5% por cada década, pues el metabolismo basal se reduce. Por este motivo es recomendable disminuir el consumo de grasa de origen animal; es mejor consumir comida a la plancha, pescado y aceite de oliva.
Tienes que procurar un entrenamiento que esté más enfocado en evitar la pérdida de fuerza, mantener el tono y la resistencia física. Realizar ejercicio cardiovascular y deportes de menor impacto. Actividades acuáticas, baile, bicicleta, yoga y pilates son ideales para ti. No olvides que realizar un calentamiento antes de cualquiera de estas actividades es indispensable.
50s o más
A partir de esta etapa hay una pérdida importante de masa muscular equivalente a casi el 65% y la fuerza física también decae, por lo que debe haber una ingesta alta de vegetales y frutas no procesados y proteína animal; alto consumo de lácteos, pescado, frutos secos y derivados de soya para prevenir la descalcificación.
Tu rutina no necesariamente debe implicar cargar peso, pero si trabajar hasta sentir fatiga muscular por zonas. Disciplinas ideales para esta etapa son el yoga, pilates, taichi y sus variantes acuáticas o caminatas a paso acelerado para mantener fuerza a nivel músculo esquelético y hormonal. Actividades de bajo impacto entre 45 o 60 minutos entre 3 y 6 días por semana.
Recuerda que mientras más acostumbrado esté tu cuerpo a realizar actividad física, será más sencillo mantener ese ritmo y gozar de los beneficios que esto traerá a tu vida.
Bloguera de hueso colorado desde el 2008. Porqué siempre hay algo que decir yes@elblogdeyes.com
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