Salir a Correr, montar en bici o caminar: claves para salir a hacer deporte al aire libre       

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Con la llegada de esta nueva fase, las ganas de salir a hacer ejercicio al aire libre son inversamente proporcionales a las de seguir con el deporte en casa y ni hablar de volver al gimnasio. Si eres de los que se alegró con poder salir a correr el 2 de mayo, debes saber que tu cuerpo no está en el mismo punto que antes. Más que un freno, esto es solo un factor más a tener en cuenta a la hora de salir a correr durante el confinamiento.

Pese a todo el ejercicio que hemos practicado en casa, nuestros músculos han vivido el parón. Casi dos meses sin caminar más de 50 pasos, o sin correr y, por supuesto, sin pasear durante horas tienen consecuencias que no debemos pasar por alto. Por eso, ahora más que nunca, es momento de cuidarse, de desayunar antes de correr o montar en bici, y de volver poco a poco a retomar el deporte al nivel habitual. En Kaiku Sin Lactosa apostamos por volver a sentirse ligero pero con cabeza, por eso te damos las claves para empezar a ejercitarte (otra vez).

consejos para salir a correr

Calentamiento antes del ejercicio

Cómo empezar a hacer deporte: Para empezar a correr, primero hay que caminar

Esto nos recuerda al dicho aquel de no quieras correr antes de andar. En este momento sucede algo similar: si llevas muchos días sin salir a correr, no puedes volver a hacerlo de golpe. Lo ideal es dedicar el primer día a caminar a un ritmo alto, volver a activar las piernas y aprovechar para ver por qué zona hay menos personas para trazar tu nueva ruta. La primera semana que decidas volver a correr no te lances a una carrera larga sin paradas y haz un entrenamiento de series controladas.

Calentamiento para correr o montar en bicicleta antes del ejercicio

Correr es un ejercicio de cardio que activa todo el tren inferior y gran parte del superior, es decir, un gran número de músculos se ven envueltos en este deporte. Cuando el ejercicio antaña absorber impacto, hay un alto riesgo de lesiones. La forma más fácil de prevenirlo es con un calentamiento, algo que cobra más importancia que nunca. Antes de salir a correr o de iniciar tu ruta en bicicleta debes calentar los músculos con foco especial en los de caderas para abajo. Cinco minutos de carrera suave, 5′ de saltos y estiramientos dinámicos y otros 5′ de estimular la movilidad articular elevan la temperatura corporal, a la par que despiertan la actividad cardíaca y mejoran la coordinación y el equilibrio.

estiramientos deporte

¿Cómo evitar agujetas? Estiramientos después de correr

Lo mismo sucede al terminar los ejercicios. Si llevas tiempo en casa, es probable que al volver a moverte lleguen las tan sufridas agujetas. ¿La mejor forma de minimizarlas? Estirar y seguir haciendo ejercicio regularmente. Justo al finalizar la carrera o bajar de la bici es el momento de estirar. Céntrate en diferentes bloques de músculos y mantén cada estiramiento 30 segundos.

¿Desayunar antes del ejercicio o entrenar en ayunas?

Esta es la eterna duda. Has visto a famosos hablar de las bondades del ejercicio en ayunas, pero no sientes que sea la mejor opción para ti. Al final los beneficios de ayunar dependen de tu objetivo y del tipo de deporte que practiques. Por ejemplo, si el objetivo de salir a correr es perder grasa, lo mejor es hacerlo en ayunas o tomando solo un café por la mañana. Sin embargo, si tu plan es hacer ejercicios de cambios de ritmo, es mejor haber desayunad ya que deben subir tus niveles de glucógeno muscular al máximo.

Desayuno ideal para deportistas:

  • Hidratos de carbono de absorción lenta como el pan integral
  • Proteína de alta calidad como unas lonchas de pollo natural
  • Un café con leche desnatada Kaiku Sin Lactosa

empezar a correr

Adelgazar corriendo

¿Correr adelgaza? Seas corredor amateur, runner habitual o hayas decidido liberar tu mente del confinamiento a través del deporte, debes saber que la alimentación es un pilar básico. Como tal, es aconsejable informarse bien sobre los alimentos que mejor combinan con el tipo de deporte que realices. Lo más importante es entender que alimentarse es lo que proporciona energía al cuerpo. El deporte modifica el metabolismo, lo acelera, por ello estar en forma te ayudará a adelgazar, pero no es lo primordial. Si tu objetivo es adelgazar, debes planificar una dieta que te ayude y que sea rica en nutrientes. Ahora que la mayoría come en casa, la meta debería ser alimentarse mejor en lugar de comer de menos.

Pasito a pasito se hacen las cosas, y  ponerse en forma al aire libre con esa mentalidad es lo mejor que puedes hacer por tu salud física y mental.

Imprimir

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