https://www.kaizenepn.es https://www.kaizenepn.es/los-movimientos-principales-en-el-entrenamiento-de-fuerza <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/unnamed+%289%29.jpg"/> </div> <div data-rss-type="text"> -Movimientos Fundamentales en el Entrenamiento de Fuerza <div> Considerando los principios analizados anteriormente, los movimientos fundamentales que componen un sistema de entrenamiento de fuerza integral son los siguientes: </div> <div> <br/> </div> <div> Empujes: Ejercicios del tren superior donde se aplica fuerza en dirección opuesta al cuerpo. </div> <div> <br/> </div> <div> Tracciones: Ejercicios del tren superior donde la fuerza se dirige hacia el cuerpo. </div> <div> <br/> </div> <div> Triple extensión: El patrón de movimiento fundamental para el desarrollo del tren inferior. </div> <div> <br/> </div> <div> Las "Flexiones": Patrones que completan la movilidad y fuerza estructural, estás son la flexión de tobillo, rodilla, cadera y tronco. </div> <div> <br/> </div> <div> Al trabajar estos patrones —en los que se profundizará en futuras publicaciones— se cubre prácticamente la totalidad del sistema musculoesquelético, quedando fuera únicamente áreas muy específicas como el cuello y las muñecas. </div> <div> <br/> </div> <div> -Criterios Técnicos y otros Movimientos </div> <div> Existen autores que incluyen patrones como la rotación o la ambulación (desplazamientos); sin embargo, desde una perspectiva técnica rigurosa del entrenamiento de fuerza, estos podrían no pertenecer a esta categoría principal si no cumplen con los siguientes requisitos: </div> <div> <br/> </div> <div> . La producción de fuerza debe ser el factor limitante. </div> <div> <br/> </div> <div> . El movimiento idealmente debe ser cíclico y poseer fases concéntricas y excéntricas claramente diferenciadas. </div> <div> <br/> </div> <div> -El Enfoque Funcional y Evolutivo </div> <div> Esto no significa que movimientos como caminar, correr o lanzar sean irrelevantes. Al contrario, desde un punto de vista funcional, el ser humano es la especie más optimizada para: </div> <div> <br/> </div> <div> Caminar y correr a dos patas. </div> <div> <br/> </div> <div> Lanzar objetos. </div> <div> <br/> </div> <div> Aunque estas capacidades son esenciales y deben incluirse en la actividad física de otras maneras, no son las más idóneas para aplicar estrictamente los principios del entrenamiento de fuerza analizados. </div> </div> Thu, 12 Mar 2026 20:45:10 GMT https://www.kaizenepn.es/los-movimientos-principales-en-el-entrenamiento-de-fuerza thumbnail main image https://www.kaizenepn.es/entrenamiento-de-fuerza-especificidad-y-generalidad <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/unnamed+%288%29.jpg"/> </div> <div data-rss-type="text"> El Entrenamiento de Fuerza Efectivo: Especificidad y Generalidad <div> Una vez definido qué es el entrenamiento de fuerza, es fundamental comprender y expandir los conceptos que integran un entrenamiento verdaderamente efectivo. Para ello, partiremos de dos ideas fundamentales que, aunque parezcan contradictorias, se complementan entre sí: la especificidad y la necesidad de generalidad. </div> <div> <br/> </div> <div> 1. El Principio de Especificidad </div> <div> El entrenamiento de fuerza produce un efecto específico tanto en el patrón de movimiento que se practica como en la musculatura implicada. Aunque en ocasiones pueda existir un impacto global, la mayoría de las adaptaciones se limitan a los sistemas directamente involucrados en el ejercicio realizado. </div> <div> <br/> </div> <div> 2. La Necesidad de Generalidad </div> <div> Debido a esa especificidad, surge la necesidad de la generalidad por tres razones principales: </div> <div> <br/> </div> <div> Funcionalidad diaria: En nuestra vida cotidiana requerimos ejecutar múltiples patrones de movimiento para ser efectivos. Por tanto, nuestra programación debe incluir una amplia variedad de ejercicios que cubran la mayor cantidad de musculatura posible. </div> <div> <br/> </div> <div> Beneficios fisiológicos y metabólicos: Los efectos positivos del entrenamiento —como la mejora de la sensibilidad a la insulina, la reducción de la presión sanguínea y el fortalecimiento del sistema inmunológico— dependen de la estimulación de los tejidos implicados. Para maximizar estos beneficios a nivel sistémico, es necesario entrenar el cuerpo de forma integral y no limitarse a partes aisladas. </div> <div> <br/> </div> <div> Prevención de lesiones: Un desarrollo equilibrado de toda la musculatura es una necesidad crítica para evitar desequilibrios y prevenir lesiones. </div> <div> <br/> </div> <div> En resumen, para obtener el máximo provecho del entrenamiento de fuerza, debemos buscar un equilibrio que respete la especificidad de cada movimiento pero que, en su conjunto, ofrezca una estimulación general y completa de todo el organismo. </div> </div> Fri, 20 Feb 2026 15:28:53 GMT https://www.kaizenepn.es/entrenamiento-de-fuerza-especificidad-y-generalidad thumbnail https://www.kaizenepn.es/entrenamiento-de-fuerza-definiciones-el-camino <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/unnamed+%286%29.jpg"/> </div> <div data-rss-type="text"> ¿Qué es (y qué no es) el Entrenamiento de Fuerza? <div> A pesar de la popularidad de los beneficios de la fuerza, persiste una notable confusión sobre su definición técnica. En ocasiones, esta ambigüedad proviene de traducciones imprecisas de la literatura anglosajona; en otras, de una falta de rigor conceptual. Para obtener resultados, es imperativo entender qué constituye realmente un entrenamiento de fuerza efectivo. </div> <div> <br/> </div> <div> El Concepto de Factor Limitante </div> <div> El entrenamiento de fuerza se define como un conjunto de acciones ordenadas destinadas a mejorar la capacidad de producir fuerza, es decir, nuestra habilidad para resistir o desplazar una carga. Sin embargo, para que este sea efectivo, la producción de fuerza debe ser el factor limitante de la actividad. </div> <div> <br/> </div> <div> Esta distinción es fundamental para clasificar correctamente los ejercicios, pongamos algunos ejemplos: </div> <div> <br/> </div> <div> El caso del Ciclismo: Aunque generalmente se considera una actividad cardiovascular, subir una pendiente con una resistencia muy alta puede convertir a la fuerza en el factor limitante. En ese instante técnico, el ciclista está realizando entrenamiento de fuerza (aunque no sea el método más eficiente debido al tipo de contracción). </div> <div> <br/> </div> <div> La paradoja de la Sentadilla sobre la cabeza (Overhead Squat): A pesar de utilizar cargas externas, para muchas personas el factor limitante en este ejercicio no es la fuerza de las piernas, sino el equilibrio o la movilidad articular. Si el ejercicio se detiene porque perdemos el equilibrio y no porque el músculo sea incapaz de producir más fuerza, no estamos ante un entrenamiento de fuerza puro. </div> <div> <br/> </div> <div> El Yoga como entrenamiento de fuerza: Ciertas posiciones estáticas o asanas de gran dificultad pueden verse limitadas por la fuerza muscular. En ese contexto específico, el yoga actúa como un entrenamiento de fuerza, aunque condicionado por un tipo de contracción estática. </div> <div> <br/> </div> <div> En definitiva, no es el nombre del ejercicio lo que define el entrenamiento de fuerza, sino el reto biológico que impone: si lo que te impide continuar es tu capacidad de generar tensión muscular contra una carga, estás entrenando fuerza. </div> <div> <br/> </div> <div> Es decir, el factor determinante a la hora de definir el entrenamiento de fuerza, no es tanto si usas pesas, o tú propio peso, si no, la intencionalidad de la actividad y que sea la fuerza el factor limitante en esa actividad. </div> <div> <br/> </div> <div> Una aclaración importante y necesaria, aquí estamos hablando de que es el entrenamiento de fuerza como uno de los elementos más importantes de nuestra receta de actividad física, pero eso no quiere decir que otro tipo de actividades no sean beneficiosas, y de hecho en otros momentos hablaremos de lo que llamamos entrenamiento de movimiento que engloba otra serie de acciones y ejercicios que entendemos sumamente beneficiosos pero que no pueden categorizarse como entrenamiento de fuerza per se, como ejercicios específicos de movilidad </div> </div> Wed, 18 Feb 2026 09:43:48 GMT https://www.kaizenepn.es/entrenamiento-de-fuerza-definiciones-el-camino thumbnail https://www.kaizenepn.es/como-usar-la-brujula-evolutiva <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/unnamed+%284%29.jpg"/> </div> <div data-rss-type="text"> El Marco Temporal de Nuestra Genética <div> Para utilizar esta brújula con precisión, debemos entender los tiempos de la biología: </div> <div> <br/> </div> <div> El origen: Nuestra especie, el Homo sapiens, tiene una antigüedad de entre 150.000 y 300.000 años. </div> <div> <br/> </div> <div> La fijación genética: Se estima que nuestro genoma quedó prácticamente fijado hace unos 40.000 años. </div> <div> <br/> </div> <div> La lentitud de la evolución: Un error común es validar hábitos porque "nuestros abuelos lo hacían" o porque se han practicado durante los últimos dos o tres mil años. Sin embargo, para la escala evolutiva, estos periodos son meros parpadeos. Nuestra genética sigue esperando los estímulos para los que fue diseñada hace decenas de miles de años. </div> <div> <br/> </div> <div> Ignorar este desfase entre nuestro entorno moderno y nuestras necesidades ancestrales es lo que genera la mayoría de las patologías actuales. Alinear nuestra vida con esos marcos temporales de referencia es la estrategia más sólida para recuperar la salud </div> </div> Wed, 18 Feb 2026 09:38:00 GMT https://www.kaizenepn.es/como-usar-la-brujula-evolutiva thumbnail main image https://www.kaizenepn.es/usando-la-brujula-evolutiva-para-despejar-dudas-en-nuestro-camino <div> <a href="/"> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/unnamed+%285%29.jpg"/> </a> </div> <div data-rss-type="text"> Mantener una perspectiva evolutiva no es solo un ejercicio teórico; es una herramienta de salvaguarda que nos permite evitar errores conceptuales que pueden comprometer seriamente nuestra salud. <div> <br/> </div> <div> El Error de la Perspectiva a Corto Plazo </div> <div> A menudo olvidamos lo volátiles que pueden ser las recomendaciones "oficiales". Hace apenas unas décadas, parte de la profesión médica consideraba que el esfuerzo físico intenso era peligroso, bajo la premisa de que elevar las pulsaciones y la presión sanguínea de forma aguda resultaba dañino. Esta visión ignoraba milenios de historia humana y el legado de culturas precedentes que siempre entendieron el movimiento como un pilar fundamental del vigor. </div> <div> <br/> </div> <div> Si bien es fascinante comprender los mecanismos biológicos —como la mejora de la sensibilidad a la insulina o la regulación de la tensión arterial a largo plazo—, el usuario común no necesita ser un experto en fisiología. Le basta con consultar su brújula evolutiva para tomar decisiones acertadas </div> </div> Wed, 18 Feb 2026 09:36:13 GMT https://www.kaizenepn.es/usando-la-brujula-evolutiva-para-despejar-dudas-en-nuestro-camino thumbnail main image https://www.kaizenepn.es/el-camino-nuestra-brujula <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/unnamed+%281%29.jpg"/> </div> <div data-rss-type="text"> Qué quiere decir la ley de las condiciones de la existencia? Es una idea muy sencilla que, lamentablemente, perdemos de vista a menudo: un ser vivo se adapta a las condiciones en las que existe para poder vivir efectivamente en ellas; si esta situación se prolonga lo suficiente, esas condiciones empezarán a ser óptimas para dicho organismo. Como digo, es una idea que puede parecer simple, pero que solemos olvidar, especialmente hoy en día respecto a nosotros mismos. Podemos poner el siguiente ejemplo: <div> <br/> </div> <div> Uno podría afirmar con contundencia que en las Islas Canarias se está mejor que en la Antártida. Una persona inocente y bienintencionada podría compadecerse de los pobres pingüinos y, si tuviese suficiente dinero, quizás emprendería la aparentemente noble tarea de llevarlos a todos a las Canarias. No obstante, como el lector seguramente supondrá, tal acción sería terrible para ellos. A pesar de que la Antártida parezca un lugar horrible para vivir, los pingüinos están adaptados para existir allí. </div> <div> Y no solo pueden sobrevivir a esas circunstancias, sino que estas son las óptimas para ellos; cualquier desviación de las mismas resultará nociva, en mayor o menor grado, para su organismo. Volviendo al tema que nos concierne, en el caso de los seres humanos, podríamos pensar que es positivo no tener que realizar tantos esfuerzos físicos hoy en día; que es una ventaja no tener que estar en pie, persiguiendo o rastreando nuestra siguiente comida, ni estar expuestos a los elementos o al hambre. </div> <div> <br/> </div> <div> Sin embargo, del mismo modo que trasladar a los pingüinos a las Canarias supondría un grave problema para su salud y supervivencia, para nosotros, esta situación de baja actividad física representa una seria amenaza. Así lo evidencia la gran cantidad de problemas de salud que nos asaltan en la actualidad. </div> <div> <br/> </div> <div> Por lo tanto, ante este escenario, se vuelve necesario tomar acciones conscientes encaminadas a corregir la antinaturalidad de nuestra situación. Como hemos mencionado, necesitamos el movimiento para mantener la salud, pues ha sido una constante desde que habitamos este planeta. Nuestro entrenamiento y nuestras acciones deben estar orientados a mejorar esta capacidad. </div> <div> <br/> </div> <div> Dicha capacidad de movimiento se manifiesta de dos maneras. Por un lado, debemos poseer la fuerza suficiente para realizar una acción al menos una vez; lo primero para poder caminar, por ejemplo, es ser capaz de mantenerse de pie y dar un paso. Este es el componente de fuerza del entrenamiento que proponemos. Por otro lado, necesitamos la capacidad de sostener esas acciones en el tiempo, que es donde cobra importancia la capacidad cardiovascular. </div> <div> <br/> </div> <div> El movimiento, por tanto, requiere fuerza y la facultad de realizarse de manera sostenida para ser efectivo. Además, no debemos limitarnos a la mera suficiencia para nuestras necesidades actuales, sino que debemos buscar un surplus que nos permita mantenernos plenamente operativos ante situaciones de enfermedad o conforme vamos envejeciendo. </div> </div> Mon, 09 Feb 2026 10:46:11 GMT https://www.kaizenepn.es/el-camino-nuestra-brujula entrenamiento,Alcorcon thumbnail main image https://www.kaizenepn.es/el-camino-por-que-entrenar <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/unnamed.jpg"/> </div> <div data-rss-type="text"> ¿Es posible que te estés preguntando esto tras haber leído nuestros anteriores artículos? Tal vez te digas: «¿Por qué es tan importante tener un buen nivel de fuerza y capacidad cardiovascular para mejorar nuestra salud?». <div> <br/> </div> <div> Si tomamos perspectiva, nos daremos cuenta de que aquello que realmente buscamos mejorar y preservar en sus niveles más elevados —y durante el mayor tiempo posible para potenciar nuestra salud y calidad de vida— no es ni más ni menos que nuestra capacidad de movernos. Nosotros, a día de hoy, antes de que acabemos todos conectados a máquinas, nos relacionamos con el mundo a través del movimiento. En mayor o menor medida, todos necesitamos movernos, al menos mínimamente, para poder operar eficientemente en nuestra vida. </div> <div> <br/> </div> <div> Esto conlleva una consideración práctica muy relevante: si en algún momento perdemos dicha capacidad de movimiento, no solo necesitaremos ayuda para realizar cualquier acción, sino que, además, la fisiología se ha adaptado a estas circunstancias. Al haber estado expuestos a la necesidad constante de movimiento, nuestra biología se ha optimizado no solo para realizar estas acciones de manera efectiva, sino también para obtener un beneficio intrínseco del propio movimiento, y su ausencia tendrá consecuencias negativas para nuestra salud. </div> <div> <br/> </div> <div> Una idea sobre la que volveremos repetidamente, y que siempre debemos tener presente al tratar cualquier aspecto del funcionamiento de un ser vivo es la «ley de las condiciones de la existencia» de Charles Darwin. Es uno de sus conceptos menos conocidos frente a su famosa teoría de la evolución, aunque probablemente sea incluso más importante y relevante en nuestro día a día </div> </div> Mon, 09 Feb 2026 10:41:59 GMT https://www.kaizenepn.es/el-camino-por-que-entrenar entrenamiento personal,Alcorcon thumbnail main image https://www.kaizenepn.es/camino-0 El Cuerpo como Vehículo Hacia la Plenitud <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/5c0290ba-7974-410a-9650-5db7211e538a.jpg"/> </div> <div data-rss-type="text"> <div> Históricamente, diversas tradiciones han concebido al ser humano como una entidad tridimensional compuesta por cuerpo, mente y espíritu. Para alcanzar una vida plena, estas culturas subrayan la importancia de cultivar los tres pilares de forma armónica, situando a menudo al cuerpo como el cimiento indispensable de esta estructura. </div> <div> <br/> </div> <div> Desde el concepto griego de mens sana in corpore sano hasta las referencias bíblicas al cuerpo como un templo sagrado, la sabiduría ancestral coincide en su cuidado. Sin embargo, son las tradiciones taoístas y yóguicas las que profundizan en esta idea, estableciendo el bienestar físico como la base sobre la cual se construyen las cualidades espirituales necesarias para alcanzar la trascendencia. </div> <div> <br/> </div> <div> ¿Por qué es prioritario el cuidado del cuerpo? El cuerpo es la única constante física que nos acompaña desde el primer aliento hasta el último. Es el vehículo a través del cual procesamos cada experiencia —positiva o negativa— que la vida nos ofrece. Mientras que la mente puede llegar más tarde o desvanecerse antes, y el destino del espíritu es terreno de especulación, el cuerpo permanece como nuestra realidad tangible. </div> <div> <br/> </div> <div> Cuidar este vehículo no es un fin en sí mismo, sino el medio para: </div> <div> <br/> </div> <div> Servir y disfrutar: Ser capaces de ayudar a nuestros seres queridos y compartir tiempo de calidad. </div> <div> <br/> </div> <div> Perseguir aspiraciones: Ya sea en el arte, la ciencia o el conocimiento, el cuerpo es el soporte de toda ambición. </div> <div> <br/> </div> <div> La búsqueda espiritual: Como enseñó Bodhidharma a los monjes Shaolin, un cuerpo fuerte y sano es el requisito previo para una meditación profunda y productiva. </div> <div> <br/> </div> <div> Para iniciar con éxito nuestro viaje hacia una vida plena, debemos honrar y fortalecer el vehículo que nos permite recorrer el camino. </div> </div> Thu, 05 Feb 2026 13:34:57 GMT https://www.kaizenepn.es/camino-0 entrenamiento,Alcorcon,entrenamientopersonal thumbnail main image https://www.kaizenepn.es/camino-2 Moverse o entrenar? Descubre por qué la actividad física no es suficiente y cómo la especificidad y sobrecarga progresiva transforman tu salud real. <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/health+2.jpg"/> </div> <div data-rss-type="text"> <b> Entrenamiento vs. Actividad Física </b> <div> Es crucial distinguir entre el simple movimiento y el entrenamiento. Mientras que la actividad física —como caminar o jugar al pádel— es beneficiosa y necesaria en una sociedad sedentaria, el entrenamiento se define por su intencionalidad y planificación. Entrenar es un proceso sistemático diseñado específicamente para mejorar una cualidad cualitativa. </div> <div> <br/> </div> <div> Para que un entrenamiento sea efectivo, debe cumplir dos requisitos: </div> <div> <br/> </div> <div> Especificidad: Debe estar orientado directamente a los objetivos que queremos alcanzar. </div> <div> <br/> </div> <div> Sobrecarga Progresiva: Debe representar un desafío real frente a nuestra capacidad actual. En términos sencillos: debe ser "difícil", pero siempre de manera relativa a nuestro nivel individual. Lo que para un atleta es un calentamiento, para un principiante puede ser excesivo; por ello, la personalización es la clave. </div> <div> <br/> </div> <div> La Solución Kaizen: Personalización y Rehabilitación </div> <div> En Kaizen Entrenamiento Personal y Nutrición, ayudamos a transformar vidas mediante una evaluación inicial exhaustiva. Independientemente del punto de partida —incluso si se atraviesa un proceso de rehabilitación tras una lesión—, diseñamos planes específicos, tanto presenciales como a distancia, para cultivar las cualidades físicas necesarias. </div> <div> <br/> </div> <div> El objetivo es claro: dejar de simplemente "moverse" para empezar a entrenar, maximizando así el retorno de cada minuto invertido en nuestra salud y bienestar futuro. </div> </div> Tue, 03 Feb 2026 09:55:11 GMT https://www.kaizenepn.es/camino-2 Ejercicio,entrenamiento,peso,perder,Alcorcon,personal thumbnail main image https://www.kaizenepn.es/camino-1 ¿Qué es importante para mejorar nuestra salud y bienestar? <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/health+1.jpg"/> </div> <div data-rss-type="text"> A menudo, al pensar en mejorar nuestra salud, nos centramos exclusivamente en los indicadores clínicos tradicionales. Si bien las analíticas de sangre —que miden el colesterol o la glucosa— y el control de la presión arterial son herramientas útiles, no son los únicos ni los mejores predictores de nuestra longevidad y calidad de vida. <div> <br/> </div> <div> <b> Los Tres Pilares de la Salud Real </b> </div> <div> Para maximizar los beneficios de nuestro esfuerzo físico, debemos centrar nuestra atención en tres variables críticas: </div> <div> <br/> </div> <div> Niveles de fuerza: Fundamentales para la funcionalidad diaria y la protección metabólica. </div> <div> <br/> </div> <div> Composición corporal: La proporción adecuada entre tejido muscular y graso. </div> <div> <br/> </div> <div> Capacidad cardiovascular: Medida a través del consumo máximo de oxígeno (VO 2 max). </div> <div> <br/> </div> <div> Estos parámetros ofrecen una visión mucho más profunda y fidedigna de nuestro estado real que cualquier valor sanguíneo aislado. Por tanto, si queremos obtener una salud y bienestar plenos debemos buscar mejorar o al menos mantener estos parámetros durante el mayor tiempo posible.  </div> </div> Tue, 03 Feb 2026 09:47:46 GMT https://www.kaizenepn.es/camino-1 Ejercicio,entrenamiento,Dieta,Alcorcon,entrenamientopersonal,Perdida,ejercicio thumbnail main image https://www.kaizenepn.es/entrenamiento-de-fuerza-vs-entrenamiento-especifico-de-equilibrio7ff65373 <h3> Esto es un subtítulo para su nueva entrada </h3> <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/balance+strength.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--StartFragment--> Si solo tienes tiempo para hacer un solo tipo de entrenamiento, elige entrenamiento de fuerza, por esta y otras mil razones. <br/> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003699/"> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003699/ </a> <br/> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4621054/"> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4621054/ </a> <br/> <a href="https://pubmed.ncbi.nlm.nih.gov/26501562/"> https://pubmed.ncbi.nlm.nih.gov/26501562/ </a> <br/> <!--EndFragment--> </p> </div> Fri, 20 Sep 2024 08:49:16 GMT https://www.kaizenepn.es/entrenamiento-de-fuerza-vs-entrenamiento-especifico-de-equilibrio7ff65373 entrenamiento,personal,nutricionista,nutricion,alcorcon,madrid,sur thumbnail https://www.kaizenepn.es/if-parte-ive1418dea <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/exotic+fasting.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> 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<!--StartFragment--> </p> <p> Si bien las formas de ayuno de las que hemos hablado en los puntos anteriores son las más extendidas y estudiadas, conforme la práctica del ayuno va ganando adeptos por todo el mundo se empiezan a explorar otras formas más extremas por así decirlo de practicar el ayuno. Estas formas están a día de hoy mucho menos estudiadas, particularmente en humanos, y por tanto, todavía no tenemos recomendaciones firme validadas por la ciencia s de la mejor forma de implementarlos (o simplemente si es buena idea hacerlos o no) </p> <p> <b> Ayunos prolongados </b> </p> <p> Por ayuno prolongado vamos a referirnos a periodos de ayunas que se prolongan más allá de las 24 horas de los cuales hablamos en la parte III de esta serie de artículos <a href="https://www.kaizenepn.es/articulos/if-parte-ii"> https://www.kaizenepn.es/articulos/if-parte-ii </a> . Este tipo de ayunos suelen extenderse más de 36 horas, y algunos practicantes los extienden hasta los 5 días o más. </p> <p> Las ventajas de esta clase de ayuno consisten fundamentalmente en un incremento de los niveles de autofagia significativamente mayores que los observados con formas de ayuno más cortas, con los subsiguientes posibles beneficios que esto puede tener para nuestra salud y longevidad. </p> <p> También, esta clase de ayunos prolongados pueden servirnos para hacer un reinicio de nuestra flora bacteriana, haciendo una especie de “poda” intestinal de las bacterias dependientes de los alimentos que ingerimos, lo cual puede ser una opción atractiva para darle una solución rápida (o al menos aliviar rápidamente los síntomas) de gran cantidad de problemas digestivos que tengan su origen en una flora intestinal disfuncional, en lugar de pasar potencialmente semanas o meses probando distintas dietas de eliminación. Como parte del proceso más profundo de autofagia, parece también bastante útil para eliminar o aliviar trastornos autoinmunes de diversa gravedad, consumiendo en el proceso las partes más disfuncionales de nuestro sistema inmune (personalmente, he encontrado esta clase de ayunos enormemente efectivos reduciendo los síntomas de mis alergias estacionales) </p> <p> Además, es una forma rápida y eficaz de entrar en una cetosis profunda si tenemos pensado pasar a una dieta cetogénica al terminar el ayuno, acelerando el proceso de adaptación a la cetosis. </p> <p> Finalmente, el hecho de aprender y experimentar que puedes estar sin comer varios días seguidos es enormemente liberador a nivel mental y emocional y es una excelente manera de entrenar nuestra resistencia mental que ha sido practicada desde hace milenios por numerosas culturas a lo largo de la historia de la humanidad. </p> <p> No obstante, esta forma de ayuno tiene también importantes desventajas. </p> <p> Para empezar, durante el periodo de ayunas, sobre todo durante las primeras 36 horas en las cuales estás haciendo la entrada al estado cetogénico, probablemente experimentes episodios de muy baja energía, letargia y mal humor, especialmente si no tienes una buena flexibilidad metabólica (capacidad de tu organismo de pasar de quemar como fuente principal de energía grasa en lugar de glucosa), y probablemente experimentes estas sensaciones varias veces de forma esporádica durante el periodo de ayuno. </p> <p> Es, además, muy habitual en un gran número de personas experimentar una gran dificultad a la hora de dormir durante periodos de ayuno largos. </p> <p> Otro problema adicional durante los ayunos largos, especialmente los más largos, es que el sistema digestivo se irá adaptando poco a poco a la ausencia de ingesta de alimentos, y por tanto debemos tener cuidado en el momento de romper el ayuno de empezar a introducir alimentos fáciles de digerir y de forma gradual para evitar posibles problemas digestivos. </p> <p> Los ayunos prolongados conllevarán por definición la ausencia de proteína y otra clase de nutrientes necesarias para recuperarnos adecuadamente de nuestros entrenamientos, y es algo que tendremos que tener en cuenta en nuestra programación y evitar esta clase de protocolos en los periodos más duros de nuestro entrenamiento. </p> <p> Por estas razones, los ayunos prolongados no pueden realizarse con mucha frecuencia ya que interfieren significativamente con lo que comúnmente se denomina “vida normal”. Al no poder practicarse con mucha frecuencia no son herramientas muy valiosas a la hora de generar un déficit calórico a lo largo del tiempo, y por tanto se usan en general más con fines terapéuticos que como herramienta para perder peso en la mayoría de los casos. </p> <p> Durante un periodo de ayunas largo, la hidratación además se convierte en un problema a tener en cuenta. En ayunos cortos de no más de 24 horas, la mayoría de personas no tendrán ningún problema limitándose a beber agua simplemente, sin embargo, si vas a prolongar tu ayuno seguramente debas prestar atención a tus niveles de electrolitos. Los electrolitos son unos minerales que el cuerpo utiliza para “mover” el agua dentro del cuerpo y son de vital importancia para el funcionamiento de todos los sistemas del cuerpo, normalmente los consumimos en cantidades más o menos suficientes con la comida y los expulsamos a lo largo del día con la orina y el sudor. Si nos limitamos a beber agua, poco a poco iremos perdiendo nuestras reservas de estos minerales, manifestándose de varias formas como sensaciones de baja energía, mareos, baja presión sanguínea, calambres y tics musculares. Si vas a hacer un ayuno prolongado, seguramente deberías consumir a lo largo del día alguna forma de estos minerales, en forma de cloruro sódico y potásico y probablemente alguna forma de magnesio también. </p> <br/> <p> <b> Ayunos secos o “dry fasting” </b> </p> <p> La última clase de ayuno de la que vamos a hablar en estas series, son los ayunos secos. Durante estos ayunos, se evita el consumo de cualquier clase de líquido y el contacto con ellos (ya que el cuerpo puede absorber agua también a través de la piel) buscando generar un estado de deshidratación. Algunos practicantes incluso utilizan saunas o ejercicio en temperaturas altas para acelerar y acentuar aún más el proceso de deshidratación. </p> <p> Para responder a la grave amenaza para la integridad de prácticamente todos los sistemas de nuestro cuerpo que supone la falta de agua, el cuerpo se verá obligado a iniciar rápidamente procesos de autofagia para producir agua destruyendo varios tejidos del cuerpo entre ellos grasa corporal, con los posibles beneficios que ello puede conllevar, existiendo al parecer una serie de estudios realizados en Rusia (que lamentablemente no he conseguido encontrar en inglés en ninguna parte) mostrando un efecto enormemente positivo en el tratamiento de varias formas de cáncer. </p> <p> Sin embargo, las desventajas de esta clase de ayuno son importantes. La deshidratación es una condición muy peligrosa para cualquier clase de organismo, provocando en el mejor de los casos un importante deterioro en tus niveles de energía y velocidad de reacción, (por ejemplo, se ha visto que durante el ramadán que es una forma “suave” de ayuno seco, se incrementan los accidentes de tráfico significativamente debido en parte a la deshidratación (Evaluation of the impact of the month of Ramadan on traffic accidents, <i> Utku Murat Kalafat et.al)), </i> o en el peor de los casos provocar eventos cardiovasculares como trombos o problemas renales si el cuerpo no es capaz de responder suficientemente a la deshidratación. Si tienes un historial de problemas renales o de coagulación, te recomendaría encarecidamente que estudiases el tema a fondo antes de intentar esta clase de ayunos </p> <p> <b> Conclusiones. </b> </p> <p> Si bien esta clase de ayunos pueden ser interesantes desde un punto de vista terapéutico, su implementación es mucho más problemática que la de los tipos que hemos visto anteriormente. La inmensa mayoría de personas, podrán practicar las dos primeras variantes que hemos visto en esta serie de artículos sin ninguna clase de problema y desde Kaizen Entrenamiento Personal y Nutrición os animamos a experimentar con estas formas de ayuno siguiendo las recomendaciones que os hemos dado. Sin embargo, la práctica de estas últimas formas de ayuno no serán adecuadas para un gran número de personas, y aunque puedas practicarlos de forma segura, son mucho más intrusivos en tu vida cotidiana que las otras formas de ayuno que si puedes practicarlos con regularidad y disfrutar con más frecuencia de los beneficios que el ayuno puede aportarte. </p> <!--EndFragment--> <p> </p> </div> Sat, 09 Apr 2022 18:10:01 GMT https://www.kaizenepn.es/if-parte-ive1418dea alcorcon,nutricion,perder,peso,fat,loss,entrenamiento,personal,grasa,ayuno,intermitente,salud thumbnail https://www.kaizenepn.es/articulos/info-ckd-proteina- <h3> Esto es un subtítulo para su nueva entrada </h3> <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/info+ckd+proteina.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> 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Name="List Table 4 Accent 6"></w:LsdException> <w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"></w:LsdException> <w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful Accent 6"></w:LsdException> <w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful Accent 6"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> <!--StartFragment--> </p> <p> Una de las modificaciones dietéticas que solemos recomendar con frecuencia a nuestros clientes, es un incremento de la ingesta de proteínas diaria, lo cual se ha visto es una estrategia muy efectiva a la hora de mejorar la composición corporal ( <a href="https://www.kaizenepn.es/articulos/info-proteina-perderpeso"> https://www.kaizenepn.es/articulos/info-proteina-perderpeso </a> <a href="https://www.kaizenepn.es/articulo/proteina"> https://www.kaizenepn.es/articulo/proteina </a> ). Sin embargo, existe la creencia en determinados círculos de que un alto consumo de proteína puede ser peligroso, especialmente para la salud renal, algo que se ha desmentido numerosas veces en el caso de personas sanas, en gran parte gracias a los fantásticos estudios <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Antonio%20J%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=27807480"> Jose Antonio </a> y colaboradores, como este del año 2016 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5078648/"> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5078648/ </a> , en el que podemos ver como una dieta muy elevada en proteína, sustancialmente más de lo que recomendamos en la inmensa mayoría de los casos, es segura a largo plazo en poblaciones sanas. Sin embargo, la seguridad de las dietas altas en proteína para pacientes con enfermedad renal sigue siendo un punto de conflicto en el que aún debemos indagar más. </p> <p> Afortunadamente, tenemos un nuevo estudio en el que un grupo de investigadores decidieron analizar este tema en concreto, observando la evolución de la salud renal de 4000 pacientes con obesidad con enfermedad renal durante una dieta de pérdida de peso alta en proteínas, viendo evoluciones favorables tanto en su composición corporal como su función renal: </p> <p> <a href="https://www.mdpi.com/2072-6643/14/2/384/htm?fbclid=IwAR1LTFRk5YaJN6zcVe9G1I9oZcC-mEbkfmSxdgUsnpHiRR1IBWGr6aqSUmI"> https://www.mdpi.com/2072-6643/14/2/384/htm?fbclid=IwAR1LTFRk5YaJN6zcVe9G1I9oZcC-mEbkfmSxdgUsnpHiRR1IBWGr6aqSUmI </a> </p> <br/> <p> #alcorcon #entrenamientopersonal #nutricion #perderpeso #perdergrasa #fatloss #proteina #salud #alimentacionsaludable #comersano </p> <!--EndFragment--> <p> </p> </div> Sun, 13 Feb 2022 09:25:05 GMT 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table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> <!--StartFragment--> </p> <p> Actualmente, la situación del mercado laboral ha convertido el empleo público en una opción muy atractiva para muchas personas por su estabilidad y buena remuneración. Una parte importante de las oposiciones para acceder a estos puestos consisten en pruebas físicas, que debido al elevado número de personas que se presentan a estas oposiciones se han convertido prácticamente en eventos deportivos competitivos de bastante nivel a las que hay que llegar con unas cualidades físicas muy desarrolladas, haciendo que llevar una preparación adecuada similar a la de un deportista de elite sea una necesidad indispensable a la hora de superarlas en la mejor posición posible. </p> <p> En Kaizen te prepararemos para las pruebas que necesites siguiendo los mismos principios de las preparaciones de los deportistas de élite, adaptándonos a tu nivel, disponibilidad y la naturaleza de la prueba. Dado que las pruebas de una oposición son un evento deportivo único anual con una fecha concreta, podemos hacer un planteamiento a largo plazo y estructurado en distintas fases permitiéndonos construir las cualidades físicas que tenemos que demostrar en las pruebas de forma secuencial y racional, maximizando el rendimiento el día de la prueba y minimizando el riesgo de sufrir una lesión. </p> <p> La preparación para un evento de estas características, cuenta con 3 fases diferenciadas: </p> <p> - Fase preparatoria general: En esta primera fase, la más alejada de la prueba, sentaremos los cimientos sobre los que construiremos en el resto de fases, esta primera fase tiene 3 objetivos: </p> <p> · Iniciar la adaptación de los tejidos del cuerpo para el trabajo a realizar durante el resto de preparación. Los tendones y articulaciones se adaptan a un ritmo mucho más lento que la musculatura o el sistema cardiovascular, por lo que es muy importante empezar a prepararlos lo antes posible para el trabajo a realizar en el futuro, de no hacerlo, el riesgo de sufrir tendinopatias o problemas articulares por sobreutilización al repetir patrones de movimiento similares con mucha frecuencia, será mucho mayor, y es algo que lastraría o incluso arruinaría completamente el resto de la preparación. </p> <p> · Corrección de patrones de movimiento y adquisición de habilidades motoras necesarias para superar la prueba. Dado que vamos a estar expuestos a mucha cantidad de trabajo en ejercicios muy concretos para la preparación de las pruebas, es muy importante que estos se realicen de la forma más eficiente y segura posible. La mejora de nuestra técnica de carrera, o salto, no solo tendrá un efecto inmediato y muy positivo sobre nuestras marcas sino que nos permitirá entrenarlas con más frecuencia e intensidad. También, en las pruebas que consistan en ejercicios complejos, como puedan ser las dominadas o trepar la cuerda, debemos aprender a realizar estos movimientos lo más rápido y correctamente posible para poder empezar a mejorarlos lo más temprano posible en la preparación. </p> <p> · Mejora en la composición corporal. Reducir la cantidad de grasa innecesaria que tengamos tendrá un efecto dramático en todas las pruebas que involucren mover nuestro propio peso, que suelen ser la mayoría. Además, reducir nuestro peso total disminuirá el impacto que sufren nuestras articulaciones durante el ejercicio, haciendo que podamos tolerar más cantidad de entrenamiento sin exponernos a un mayor riesgo de lesión. Dado que para reducir nuestra cantidad de grasa es imprescindible seguir una dieta hipo calórica, que puede reducir ligeramente nuestra capacidad de entrenar al máximo nivel, buscaremos realizar estos cambios en nuestro peso lo antes posible en esta fase de la preparación más alejada de la fecha de las pruebas. En kaizen te asesoraremos para que consigas alcanzar este objetivo de la forma más rápida y efectiva posible atendiendo a las necesidades de tu preparación. </p> <p> - Fase preparatoria específica: Una vez hemos sentado los cimientos en la fase anterior, en esta nos centraremos en desarrollar al máximo las cualidades físicas necesarias para la superación de las pruebas. Debido a que la superación de las pruebas de una oposición requiere niveles elevados de cualidades físicas distintas, cuyo desarrollo puede interferir entre sí, es necesario diseñar un programa de entrenamiento concurrente que nos permita entrenar estas cualidades con la menor interferencia posible. </p> <p> Durante esta fase, empezaremos a realizar simulacros de las pruebas para que te vayas familiarizando con los eventos concretos, pero nos centraremos sobre todo en el desarrollo de las cualidades físicas incluyendo mayor variedad de ejercicios para evitar el estancamiento y posibles lesiones por sobreutilización. </p> <p> Durante esta parte de la preparación, conseguiremos los mejores resultados siguiendo un plan nutricional adecuado que nos permita rendir al máximo nivel y potenciar nuestra recuperación al máximo, siendo la pérdida de grasa algo secundario. </p> <p> - Fase de peaking: En esta última fase antes de la competición, nos centraremos en alcanzar la máxima expresión de las cualidades físicas que hemos desarrollado en las fases anteriores en los eventos concretos. Mediante distintas técnicas de entrenamiento conseguiremos maximizar la velocidad, potencia y resistencia del opositor que ha venido desarrollando en las modalidades concretas en que consista su prueba. Desde el punto de vista nutricional, buscaremos llegar en condiciones óptimas de recuperación y adaptación a la fecha de la prueba, pero no buscaremos en la mayoría de los casos cambiar la composición corporal, ya que esto podría afectar negativamente a pruebas que requieran un elevado nivel de coordinación y propiocepción. </p> <p> <b> <i> <u> Errores comunes y sus soluciones </u> </i> </b> </p> <p> <!--[if !supportLists]--> <i> 1- </i> <!--[endif]--> <i> Empezar demasiado tarde. </i> <i> ¿Cuándo debo empezar a prepararme las pruebas físicas de una oposición? </i> </p> <p> La respuesta a esta pregunta dependerá del estado de preparación física en el que se encuentre el opositor, pero en general, mientras antes se empiece mejor. Futuros opositores que tengan que hacer grandes cambios en su composición corporal, o tengan alguna lesión o problema pre existente se beneficiaran de iniciar su entrenamiento lo antes posible pues necesitaran de una fase preparatoria general más extensa. </p> <br/> <p> <!--[if !supportLists]--> <i> 2- </i> <!--[endif]--> <i> Demasiada especificidad en la preparación ¿Por qué no puedo prepararme simplemente practicando las pruebas de la oposición? </i> </p> <p> En muchos casos las pruebas físicas de una oposición están pensadas para, precisamente, probar las cualidades físicas del opositor, no siendo modalidades de ejercicio óptimas, ni a veces incluso adecuadas, para el desarrollo de estas. Existen además modalidades, como puede ser el caso del salto vertical, en las cuales, no se puede mejorar mucho, ni durante mucho tiempo haciendo el ejercicio específico, siendo en este caso necesario para mejorarlo sensiblemente, incluir entrenamiento de fuerza, pliométricos distintos del propio salto, o mejorar la composición corporal. </p> <p> <!--[if !supportLists]--> <i> 3- </i> <!--[endif]--> <i> Ignorar los otros dos grandes vectores del rendimiento atlético. Nutrición y descanso. </i> </p> <p> Otro de los errores más comunes que vemos en opositores, es pensar que con entrenar con más o menos regularidad e intensidad van a conseguir los resultados que buscan, pero si de verdad quieres maximizar tu rendimiento, debes vivir como un atleta de elite, eso significa prestar atención tanto a tu nutrición como tu descanso como si tu sueldo dependiera de ello. </p> <p> <!--[if !supportLists]--> <i> 4- </i> <!--[endif]--> <i> No considerar el efecto de interferencia en los distintos tipos de entrenamiento. </i> </p> <p> No es casualidad que no veamos en las olimpiadas que un mismo atleta consigue el podio en varias disciplinas distintas. La capacidad del cuerpo para adaptarse y recuperarse de los entrenamientos es limitada, y en ocasiones las adaptaciones a distintas clases de entrenamiento pueden entorpecerse mutuamente. Por otro lado, a veces una clase de entrenamiento que estamos realizando para una prueba, puede también cubrir las necesidades de otra, y no tener esto cuenta puede llevarnos a sobre entrenar esa cualidad y fatigarnos en exceso o incluso lesionarnos. </p> <p> Un ejemplo de este último punto, lo vemos en oposiciones que involucran tanto una prueba de resistencia, como puede ser un kilómetro, como una de potencia como un sprint o salto vertical. Como parte de la preparación para el kilómetro, el preparador incluirá trabajo en cuesta para mejorar la producción de fuerza en la carrera, además del propio trabajo de sprint y pliometría, y probablemente (especialmente si hay varios preparadores involucrados) como trabajo accesorio para los sprints y pliometría, un programa de fuerza adicional. </p> <p> El propio entrenamiento de sprint unido a un poco de trabajo de fuerza, ya va a suponer de por si un estímulo muy fuerte para incrementar la producción de fuerza durante las carreras más largas, siendo el trabajo de cuestas en este escenario redundante e innecesario en la mayoría de los casos. Puede haber excepciones, pero en estos casos será siempre mejor ejercer la cautela, y ver más adelante si el atleta se está recuperando adecuadamente si puede beneficiarse de ese trabajo adicional en lugar de empezar con un volumen excesivo y desencadenar una lesión que lastrará toda la preparación. </p> <br/> <!--EndFragment--> <br/> <br/> <!--EndFragment--> <p> </p> </div> Sun, 16 Jan 2022 13:43:34 GMT https://www.kaizenepn.es/articulos/oposiciones-prep9d77ad26 alcorcon,entrenamiento,personal,oposicion,nutricion,perder,peso,dieta,policia,pruebas,bombero thumbnail https://www.kaizenepn.es/articulos/info-plan-navidad378ea4b0 <h3> ¿Cuál es vuestro plan de vacaciones de navidad para este año? </h3> <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/plan+de+navidad.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> 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mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> <!--StartFragment--> </p> <p> ¿Cuál es vuestro plan de vacaciones de navidad para este año? </p> <p> Nosotros lo tenemos claro. </p> <br/> <p> <a href="https://www.cnbc.com/2021/03/31/covid-was-third-leading-cause-of-death-in-us-in-2020-behind-heart-disease-and-cancer-cdc-says.html"> https://www.cnbc.com/2021/03/31/covid-was-third-leading-cause-of-death-in-us-in-2020-behind-heart-disease-and-cancer-cdc-says.html </a> </p> <p> <a href="https://www.cnbc.com/2021/03/08/covid-cdc-study-finds-roughly-78percent-of-people-hospitalized-were-overweight-or-obese.html"> https://www.cnbc.com/2021/03/08/covid-cdc-study-finds-roughly-78percent-of-people-hospitalized-were-overweight-or-obese.html </a> </p> <p> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7973108/"> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7973108/ </a> </p> <p> #alcorcon #entrenamientopersonal #dieta #nutricion #ejercicio #salud #navidad #perderpeso #fatloss #exerciseismedicine </p> <!--EndFragment--> <p> </p> </div> Thu, 23 Dec 2021 11:43:39 GMT https://www.kaizenepn.es/articulos/info-plan-navidad378ea4b0 alcorcon,entrenamiento,personal,nutricion,dieta,ejercicio,perder,peso,salud,grasa,covid thumbnail https://www.kaizenepn.es/articulos/-sobrevivir-navidad-21 <h3> Otro año más, desde Kaizen Entrenamiento Personal y Nutrición queremos felicitaros la navidad y ayudaros a sobrevivir a esta época en la que muchas veces nuestros objetivos de mejorar nuestra salud y apariencia a través de la nutrición pueden verse afectados. </h3> <div data-rss-type="text"> <p> <!--StartFragment--> </p> <p> <b> <i> ¿Quieres llegar a enero sin una talla de pantalones de más? 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mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> <!--StartFragment--> </p> <p> 1- Ten presente que el cuerpo es asombrosamente eficiente procesando comida. </p> <p> Mucho cuidado con esos “un día es un día” o “no va a pasar nada por comer hasta hartar una noche”. Nuestros cuerpos son capaces de absorber un exceso calórico enorme. Una persona promedio puede procesar al día unas 12.000- 15.000 calorías, con un mantenimiento diario de unas 2.000 y 2.500 calorías para una mujer hombre promedio, lo que implica que si te lo propones podrías acabar engordando comiendo una vez a la semana. No menosprecies la cantidad de daño que puedes hacerte en una sola comida. <b> Mantén tus prioridades en mente, que son tu salud y bienestar, y disfruta de la comida con moderación </b> . </p> <p> 2- Acepta que va a haber comidas en las vas a comer de más, y prepárate en consecuencia: </p> <p> Como hemos aprendido en otros artículos ( <a href="http://www.kaizenepn.es/articulos/fundamentos-parte-I"> http://www.kaizenepn.es/articulos/fundamentos-parte-I </a> ), el cuerpo es muy bueno a la hora de procesar excesos y defectos de energía en el tiempo mediante la acumulación y quema de grasa corporal. Para evitar que a lo largo de estas fechas ganemos grasa de más, modifica las comidas que, si vayas a poder controlar, reduciendo su contenido calórico para compensar el exceso de las comidas con familiares y amigos. <b> Céntrate en alimentos de alto valor nutricional y baja densidad calórica como proteínas magras y verdura en las comidas que vayas a poder controlar. </b> </p> <p> 3- A la hora de compensar, probablemente sea mejor ser reactivo que proactivo. </p> <p> Elaborando un poco más el punto anterior, seguramente sea mejor idea compensar en las comidas y días posteriores que con antelación, por una razón muy sencilla. Si has seguido una dieta restrictiva con anterioridad a la cena o comida de navidad, llegarás con más ansiedad a esta comida y será mucho más posible que cometas excesos durante estas excediendo con creces la restricción calórica anterior. Come con normalidad los días y momentos previos al evento para llegar con niveles bajos de apetito, y aprovecha luego esa sensación de hartazgo, empacho y quizás culpabilidad para moderar tu alimentación después de la comida. </p> <p> 4- Puedes utilizar alguna forma de ayuno intermitente para acomodar las calorías extra de estas comidas. </p> <p> Ya sea eliminando alguna de las comidas del mismo día del evento o en los días posteriores. Si quieres aprender más acerca del ayuno intermitente, no te pierdas nuestra serie de artículos en las que hablamos de este acercamiento nutricional : <a href="https://www.kaizenepn.es/articulos/if-parte-i"> https://www.kaizenepn.es/articulos/if-parte-i </a> </p> <p> 5- Ten cuidado con los alimentos muy densos calóricamente y las bebidas. </p> <p> Una forma muy sencilla de terminar pasándonos sin darnos cuenta, es consumir sin control alimentos de gran densidad calórica como polvorones o turrones, que tienen cantidades muy elevadas de calorías sin ningún valor nutricional en cantidades muy pequeñas. </p> <p> Lo mismo pasa con las bebidas azucaradas y alcohólicas, que contienen cantidades enormes de calorías sin saciarnos, y un valor nutricional nulo. </p> <p> Modérate con los dulces y las bebidas, y si encuentras mucha dificultad a la hora de hacerlo, probablemente sea mejor que los evites completamente: </p> <p> <b> “La moderación adecuada es mucho más complicada que la abstinencia absoluta </b> ” </p> <br/> <br/> <p> 6- Haz entrenamiento de fuerza antes de las comidas más abundantes e incrementa tus niveles de actividad física durante estas fechas. </p> <br/> <p> De esta manera, no solo estaremos contribuyendo a quemar más calorías, si no que estaremos mejorando la partición nutricional, haciendo que esas calorías en exceso vayan al músculo para repararlo y hacerlo más fuerte, o acumulándose en el dónde serán quemadas con más facilidad posteriormente en lugar de en nuestra grasa. </p> <p> Además, estarás contrarrestando parte de los excesos de estas fechas (y recuerda, solo parte, ya que por ejemplo para quemar un polvorón tendrás que andar unos 3-4 kilómetros) y reduciendo el impacto negativo sobre tu salud de las comilonas. </p> <br/> <p> <b> “Puede parecer tentador dejar de entrenar durante las vacaciones, pero reducir tus niveles de actividad física durante un periodo de excesos en la comida es la peor idea imaginable para tu salud y composición corporal. En su lugar aprovecha las vacaciones para moverte más, y si puedes, convence a tus amigos y familiares de hacer alguna actividad o deporte juntos en lugar de estar sentados en frente de la televisión y la bandeja de turrón” </b> </p> <br/> <p> 7- Cuando puedas, elige las opciones más saludables en las comidas y cenas de navidad. </p> <br/> <p> <b> Céntrate en fuentes de proteínas magras como carnes, pescados o marisco, y en verduras </b> siempre que puedas en esta clase de eventos para maximizar tu saciedad y el efecto térmico de esa comida (las calorías que gastas haciendo la digestión) </p> <br/> <p> 8- Pésate antes de que comience la temporada de comidas y cenas de navidad, y si a pesar de todo, terminas ganando algo de peso durante estas fechas, piérdelo lo antes posible. </p> <br/> <p> Mientras más tiempo pasemos en una situación de sobrepeso, es más probable que nuestro cuerpo entienda esa situación como normal, y encuentre el equilibrio homeostático con esos niveles de grasa corporal, haciendo que sea más difícil perder esa grasa con el paso del tiempo. </p> <p> Para evitar que esto pase, <b> libérate de esos kilos de más cuanto antes para que sea lo más fácil y rápido posible perderlos. </b> </p> <!--EndFragment--> <p> </p> </div> Sun, 12 Dec 2021 11:35:53 GMT https://www.kaizenepn.es/articulos/-sobrevivir-navidad-21 nutricion,entrenamiento,perder,peso,salud,navidad,alcorcon,grasa,fat,loss,dieta thumbnail https://www.kaizenepn.es/articulos/-info-grasa-corporal-covid <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/COVID+GRASA.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> 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<!--StartFragment--> </p> <p> La composición corporal va mucho más allá de cuestiones estéticas, siendo uno de los parámetros fundamentales que tenemos que tener en cuenta para mejorar y proteger nuestra salud frente a un número inmenso de enfermedades y patologías, entre ellas el COVID 19. </p> <p> <a href="https://onlinelibrary.wiley.com/doi/10.1002/oby.22971"> https://onlinelibrary.wiley.com/doi/10.1002/oby.22971 </a> </p> <p> Si quieres saber más acerca de como el ejercicio puede ayudarte a mejorar tu salud, no te pierdas nuestro siguiente artículo: </p> <p> <a href="https://www.kaizenepn.es/articulos/kaizensalud"> https://www.kaizenepn.es/articulos/kaizensalud </a> </p> <p> #alcorcon #entrenamientopersonal #nutricion #composicioncorporal #grasa #perderpeso #fatloss #salud #COVID </p> <!--EndFragment--> <p> </p> </div> Sat, 20 Nov 2021 13:16:42 GMT https://www.kaizenepn.es/articulos/-info-grasa-corporal-covid 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table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> <!--StartFragment--> </p> <p> El entrenamiento de fuerza es un añadido de vital importancia en nuestras intervenciones de pérdida de peso, como podemos ver en el siguiente estudio en el que podemos ver como aquellas personas que no realizan entrenamiento de fuerza acaban por perder densidad mineral osea cuando hacen una dieta hipocalórica para perder peso: </p> <p> <a href="https://link.springer.com/article/10.1007/s00198-021-06187-9?fbclid=IwAR1kCMB4jhzEUmqULYorQMjAt7K11KAWGtu64kcq5jy_20stLRe9NPK3aQQ#Tab3"> https://link.springer.com/article/10.1007/s00198-021-06187-9?fbclid=IwAR1kCMB4jhzEUmqULYorQMjAt7K11KAWGtu64kcq5jy_20stLRe9NPK3aQQ#Tab3 </a> </p> <p> (Pequeña aclaración para los que pinchéis en el estudio y no estéis familiarizados con la terminología anglosajona para distintas clases de ejercicio, el entrenamiento de fuerza en inglés recibe el nombre de resistance exercise, entrenamiento con resistencias externas, que puede ser un poco confuso, siendo endurance exercise el término empleado para referirse a lo que aquí llamamos entrenamiento de resistencia o fondo.) </p> <p> Si quieres aprender más acerca de la importancia del entrenamiento de dieta cuando quieres perder peso o como prevenir la osteoporosis a través del ejercicio, no te pierdas nuestros siguientes artículos: </p> <p> <a href="https://www.kaizenepn.es/articulos/fuerza-grasa"> https://www.kaizenepn.es/articulos/fuerza-grasa </a> </p> <p> <a href="https://www.kaizenepn.es/articulos/osteoporosis-parte-I"> https://www.kaizenepn.es/articulos/osteoporosis-parte-I </a> </p> <p> <a href="https://www.kaizenepn.es/articulos/osteoporosis-parte-II"> https://www.kaizenepn.es/articulos/osteoporosis-parte-II </a> </p> <p> #alcorcon #entrenamientopersonal #nutricion #perderpeso #perdergrasa #fatloss #osteoporosis #ejercicio #salud #dieta </p> <!--EndFragment--> <p> </p> </div> Fri, 29 Oct 2021 16:03:59 GMT https://www.kaizenepn.es/articulos/infofuerza-bmd-dietac91b35f6 alcorcon,salud,entrenamiento,personal,ejercicio,osteoporosis,mineral,osea,bmd,dieta,perder,peso,fat,loss,grasa thumbnail https://www.kaizenepn.es/articulos/info-cancer-mama-masa-musculare916aa12 <div> <img src="https://cdn.website-editor.net/s/452821bd883648088dfdc813ff7158d4/dms3rep/multi/cancer+masa+muscular+infog.jpg" alt="" title=""/> <span> </span> 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mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Más allá de consideraciones estéticas y de rendimiento, nuestra masa muscular es un depósito de salud y resistencia, como podemos observar en el siguiente estudio: </p> <p> <a href="https://clincancerres.aacrjournals.org/content/23/3/658"> https://clincancerres.aacrjournals.org/content/23/3/658 </a> </p> <br/> <p> <i> Si quieres aprender más acerca de las formas en las que el ejercicio puede ayudarte a mejorar tu salud, no te pierdas nuestro artículo: </i> <a href="https://www.kaizenepn.es/articulos/kaizensalud"> <i> https://www.kaizenepn.es/articulos/kaizensalud </i> </a> <i> </i> </p> <p> <i> </i> </p> <p> #alcorcon #entrenamientopersonal #entrenamiento #personal #salud #cancer #musculo #exerciseismedicine #cancer </p> <!--EndFragment--> <p> </p> </div> Mon, 04 Oct 2021 13:00:47 GMT https://www.kaizenepn.es/articulos/info-cancer-mama-masa-musculare916aa12 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SemiHidden="true" UnhideWhenUsed="true" Name="Smart Hyperlink"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Hashtag"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Unresolved Mention"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Link"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Una de las excusas que escuchamos más a menudo, es que con el paso de los años nuestro metabolismo se va ralentizando facilitando la pérdida de peso. Este nuevo meta análisis revela que si mantenemos o incrementamos nuestros niveles de masa magra, el paso del tiempo no tiene por que suponer necesariamente mayor facilidad para ganar peso. </p> <p> <a href="https://science.sciencemag.org/content/373/6556/808?fbclid=IwAR2BFMfUbztkeWbibOZMGP-te7FKPYFCPlPt_HAzz5hZZr-1VyzcEwBsPFI"> https://science.sciencemag.org/content/373/6556/808?fbclid=IwAR2BFMfUbztkeWbibOZMGP-te7FKPYFCPlPt_HAzz5hZZr-1VyzcEwBsPFI </a> </p> <p> Si quieres saber más acerca de como y por qué debes buscar maneras de mantener tus niveles de masa magra para perder grasa o mantenerla a raya, no te pierdas nuestro siguiente artículo: </p> <p> <a href="https://www.kaizenepn.es/articulos/fuerza-grasa"> https://www.kaizenepn.es/articulos/fuerza-grasa </a> </p> <br/> <p> #entrenamientopersonal #alcorcon #perderpeso #metabolismo #fatloss #nutricion #entrenamiento #fuerza </p> <!--EndFragment--> <p> </p> </div> Sat, 28 Aug 2021 18:54:15 GMT https://www.kaizenepn.es/articulos/gasto-meta-info18383e46 entrenamiento,personal,alcorcon,nutricion,perder,peso,metabolismo,grasa thumbnail https://www.kaizenepn.es/articulos/infog-menores-concurrente284a22e6 <h3> Esto es un subtítulo para su nueva entrada </h3> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/concurrente+fat+kids.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> La combinación de entrenamiento de fuerza y cardiovascular es la mejor manera de mejorar tanto nuestra composición corporal como nuestra salud en todas las poblaciones estudiadas, como podemos ver en este estudio en menores con sobre peso: <a href="https://jamanetwork.com/journals/jamapediatrics/fullarticle/1906022"> https://jamanetwork.com/journals/jamapediatrics/fullarticle/1906022 </a> Si quieres aprender más acerca de los beneficios de esta clase de entrenamiento para un menor, no te pierdas nuestra serie de artículos dedicada a este tema <a href="https://www.kaizenepn.es/articulos/fuerza-menores-parte-I"> https://www.kaizenepn.es/articulos/fuerza-menores-parte-I </a> <a href="https://www.kaizenepn.es/articulos/fuerza-menores-parte-II"> https://www.kaizenepn.es/articulos/fuerza-menores-parte-II </a> <a href="https://www.kaizenepn.es/articulos/entrenamiento-menores-parte-III"> https://www.kaizenepn.es/articulos/entrenamiento-menores-parte-III </a> #alcorcon #entrenamientopersonal #perderpeso #perdergrasa #fatloss #nutricion #entrenamientodefuerza #salud #sobrepesoinfantil </p> </div> Sun, 01 Aug 2021 08:24:25 GMT https://www.kaizenepn.es/articulos/infog-menores-concurrente284a22e6 alcorcon,entrenamiento,personal,fuerza,menores,nutricion,perder,peso,grasa,obesidad,infantil thumbnail https://www.kaizenepn.es/articulos/info-desayuno-proteinad620ba63 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/desayuno+proteina+redo.jpg" alt="" title=""/> <span> </span> </div> <div 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Name="Unresolved Mention"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Link"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <!--StartFragment--> </p> <div> <div> Numerosos estudios observan que un desayuno alto en proteínas ayuda a perder peso en todas las poblaciones estudiadas, teniendo un efecto muy positivo para los que sufren diabetes de tipo 2. Empieza tu día con una buena dosis de proteína para controlar tu peso con facilidad y potenciar los resultados de tus entrenamientos. </div> </div> <div> <div> <span> <a href="https://www.ncbi.nlm.nih.gov/pubmed/28863364"> https://www.ncbi.nlm.nih.gov/pubmed/28863364 </a> </span> </div> </div> <div> <div> <span> <a href="https://www.ncbi.nlm.nih.gov/pubmed/26239831"> https://www.ncbi.nlm.nih.gov/pubmed/26239831 </a> </span> </div> </div> <div> <div> Si quieres aprender más acerca de la importancia de este macronutriente en tu dieta, no te pierdas nuestro artículo: </div> </div> <div> <div> <br/> </div> </div> <div> <div> <br/> </div> </div> <div> <div> <span> <a href="http://www.kaizenepn.es/articulo/proteina"> http://www.kaizenepn.es/articulo/proteina </a> </span> </div> </div> <!--EndFragment--> <a href="https://www.instagram.com/explore/tags/desayuno/"> </a> <br/> <!--EndFragment--> <p> </p> </div> Thu, 27 May 2021 13:02:03 GMT 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mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Uno de las mayores comorbilidades en personas que padecen el covid es la hipertensión. Como podemos ver en este estudio, el entrenamiento de fuerza es una intervención segura y efectiva a la hora de tratar y prevenir esta condición, que además tiene múltiples otros beneficios para tu salud. <a href="https://pubmed.ncbi.nlm.nih.gov/23478476/"> https://pubmed.ncbi.nlm.nih.gov/23478476/ </a> </p> <br/> <p> Si quieres aprender más acerca de como reducir tu presión arterial a través de la dieta y el ejercicio, no te pierdas este artículo: </p> <p> <a href="https://www.instagram.com/p/B2yloouHJGD/?utm_source=ig_web_copy_link"> https://www.instagram.com/p/B2yloouHJGD/?utm_source=ig_web_copy_link </a> </p> <p> <a href="https://www.kaizenepn.es/articulos/mejorando-hipertension"> https://www.kaizenepn.es/articulos/mejorando-hipertension </a> </p> <br/> <p> #hipertension #alcorcon #salud #presionarterial #entrenamientopersonal #entrenamientodefuerza #exerciseismedicine #dieta #perderpeso </p> <!--EndFragment--> <p> </p> </div> Tue, 06 Apr 2021 12:55:25 GMT 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href="https://www.kaizenepn.es/articulos/osteoporosis-parte-II"> https://www.kaizenepn.es/articulos/osteoporosis-parte-II </a> </p> <br/> <p> #alcorcon #entrenamientopersonal #osteoporosis #entrenamientodefuerza #salud #prevencion #roturadecadera </p> <!--EndFragment--> <p> </p> </div> Thu, 11 Mar 2021 09:36:03 GMT https://www.kaizenepn.es/articulos/info-fuerza-dmobe55dfa1 alcorcon,entrenamiento,personal,salud,densidad,mineral,osea,osteoporosis,fuerza,pesas,envejecimiento,saludable thumbnail https://www.kaizenepn.es/articulos/if-parte-iiifad523af <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/ADF+INFOG.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> 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mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <!--[if !supportLists]--> · <!--[endif]--> ¿Qué son? </p> <p> La segunda modalidad de ayuno más extendida y practicada, consiste en la realización de un ayuno de alrededor de 24 horas cubriendo un día entero, en general se practican de comida a comida, por ejemplo, cenarías el sábado a las 20:30, y no comerías hasta la hora de la cena el domingo, o incluso, el desayuno del lunes. </p> <p> La diferencia con la modalidad de Time Restricted Feeding es que estos ayunos no se realizan de forma diaria, sino de una a tres veces por semana, y en estos días aprovechamos para generar el déficit calórico mayor posible, comiendo con “normalidad” el resto de días, y concentrando el esfuerzo dietético en estos días de ayuno. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Beneficios de esta clase de ayuno. </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Puede usarse para generar déficits calóricos muy grandes en poco tiempo de forma sencilla y sin tener que controlar en exceso las calorías el resto de días. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Nos permite comer con normalidad durante la mayor parte de la semana, y concentrar toda la generación de déficit calórico en días concretos en los que vamos a poder controlar más variables. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Es una modalidad dietética muy estudiada en el ámbito clínico y parece como mínimo igual de efectiva en la mayoría de sujetos a la hora de generar perdidas de grasa, con la ventaja de que el individuo solo tiene que esforzarse durante unos días a la semana. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> Al permitir mantener el consumo de energía relativamente alto durante varios días a la semana, puede ser beneficiosa para atletas que buscan perder peso,ya que les permite comer más en los días con entrenamientos más duros, y generar el déficit calórico necesario para perder peso en días de descanso o con entrenamientos de menor intensidad. </p> <p> <!--[if !supportLists]--> 5- <!--[endif]--> La ventana de ayuno es más prolongada y los efectos adicionales del ayuno llegan a ser más pronunciados (autofagia, incrementos de flexibilidad metabólica, descanso del sistema digestivo etc). </p> <p> <!--[if !supportLists]--> 6- <!--[endif]--> La mayoría de sujetos, especialmente si se han mantenido activos a lo largo del día empezarán a desarrollar cierto grado de cetosis al final de estos periodos de ayuno, lo cual puede ser interesante para alguien interesado en comenzar una dieta cetogénica para reducir el periodo de adaptación. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Desventajas de esta clase de ayuno. </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Al igual que otras clases de ayuno, en algunos sujetos puede desencadenar patrones de alimentación disfuncionales en los que alternan días de atracones descontrolados con periodos de ayuno para compensar, cayendo en una especie de bulimia. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Al practicarse de forma más esporádica, no es tan efectivo a la hora de crear hábitos de alimentación saludables y sostenibles. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Encontrar la ventana de ayuno más adecuada puede ser un problema para muchas personas, aunque en general la de cena temprana a cena temprana suele ser la más adecuada para asegurar una buena calidad de sueño. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> No debes olvidar que el ayuno de por sí no será suficiente para conseguir tu objetivo de perder peso sin un déficit calórico, debes tener cuidado con compensar durante los días que si vayas a comer. </p> <!--EndFragment--> <p> </p> </div> Thu, 18 Feb 2021 10:57:01 GMT https://www.kaizenepn.es/articulos/if-parte-iiifad523af alcorcon,dieta,nutricion,perder,peso,ayuno,intermitente,entrenamiento,personal,grasa,fat,loss thumbnail https://www.kaizenepn.es/articulos/info-mm-vida2294347b <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/MM+ESPERANZA+VIDA+INFO.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> 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mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Si queremos mejorar nuestra esperanza y calidad de vida, debemos de prestar más atención a nuestra composición corporal que a nuestro peso total, como podemos observar en el siguiente estudio: </p> <p> <a href="https://www.amjmed.com/article/S0002-9343(14)00138-7/fulltext"> https://www.amjmed.com/article/S0002-9343(14)00138-7/fulltext </a> </p> <p> Si quieres aprender más acerca de que es de verdad importante a la hora de mejorar tanto la esperanza como la calidad de vida de las personas mayores, lee nuestro siguiente artículo en el que hablamos de este tema en profundidad: </p> <p> <a href="https://www.kaizenepn.es/articulo/entrenamiento-en-mayores"> https://www.kaizenepn.es/articulo/entrenamiento-en-mayores </a> </p> <p> #alcorcon #entrenamientopersonal #envejecimientosaludable #salud #exerciseismedicine #fatloss #masamuscular </p> <!--EndFragment--> <p> </p> </div> Sun, 17 Jan 2021 13:36:05 GMT https://www.kaizenepn.es/articulos/info-mm-vida2294347b alcorcon,entrenamiento,personal,envejecimiento,saludable,salud,mayores,masa,muscular thumbnail https://www.kaizenepn.es/articulos/if-parte-ii9001aa7a <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/TRF.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> 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</w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <br/> </p> <p> Esta es la modalidad de ayuno intermitente más extendida en la actualidad. Se empezó a popularizar hace unos años con la publicación del libro “The Warrior Diet” (La dieta del guerrero) de Ori Hofmekler, que empleaba un ayuno diario de alrededor de 20 horas, esencialmente comiendo solo una vez al día, y también gracias a las publicaciones de Martin Berkhan que popularizó en su web el llamado método Lean Gains que proponía un ayuno diario de 16/18 horas con dos o tres comidas en la ventana de alimentación y cuyas variaciones son las que más solemos ver hoy en día. </p> <p> Estas clases de ayuno suelen ser practicadas a diario y a largo plazo y suelen ser bien toleradas por la mayoría de sujetos. La extensión y tiempo de la ventana de ayuno depende de las preferencias del practicante. </p> <p> En general, las personas que no suelen levantarse con hambre y no les cuesta retrasar el desayuno, eligen tener la ventana de alimentación más adelante en el día, pudiendo tener comidas o cenas bastante abundantes. También se utilizan de forma esporádica como forma de compensar para una comida social más tarde en ese día y compensar ese exceso de calorías con un ayuno mas prolongado ese día. </p> <p> Otro estilo de TRF que esta ganando bastante popularidad y respaldo científico recientemente, se basa en intentar sincronizar la ventana de alimentación con los ritmos circadianos (variaciones a lo largo del día de varias funciones corporales en función en general de la luz natural, como en este caso la sensibilidad a la insulina). En este caso, la ventana de alimentación cubre las horas de luz natural, incluyendo una cena bastante temprana, y variando el periodo de ayuno a lo largo del año. </p> <p> Por último, no debemos olvidarnos de que un gran número de religiones incluyen de una forma u otra estos estilos de ayuno a lo largo del año, siendo el más conocido el mes de Ramadán de la comunidad islámica, que además incluye la restricción de ingesta de líquidos. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> Beneficios de las ventanas de alimentación restringidas. </b> </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> La mayoría de sujetos que practican esta modalidad de ayuno consiguen una reducción de su consumo calórico espontanea sin ninguna intervención nutricional adicional. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Permite tener comidas muy abundantes en la ventana de alimentación y seguir manteniendo las calorías totales diarias bajo control, siendo una estrategia muy interesante en periodos de comidas copiosas como la navidad para hacer control de daños o en personas que prefieren comidas más grandes a costa de más tiempo sin comer, en lugar que múltiples comidas pequeñas a lo largo del día . </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Al reducir el número de comidas diarias, el tiempo y energía empleados en preparar y transportar comida se reduce sensiblemente, siendo una estrategia bastante eficaz para personas que pasan gran parte de su día fuera de casa ya que reduce el número de veces que comen fuera y acomodar la mayor cantidad de calorías que suele tener la comida en bares y restaurantes. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> Parece tener beneficios adicionales en varios parámetros metabólicos más allá de la pérdida de peso, en especial las ventanas de alimentación sincronizadas con los ritmos circadianos. </p> <p> <!--[if !supportLists]--> 5- <!--[endif]--> Permiten disfrutar de todos los beneficios del ayuno (aunque en menor dimensión que los más largos) a diario. </p> <p> <!--[if !supportLists]--> 6- <!--[endif]--> Al contrario que otras formas de ayuno más extensas, al poder ser practicada a diario permite crear hábitos saludables con mayor facilidad. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> Desventajas </b> </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Algunas personas pueden requerir de un periodo de adaptación a esta clase de intervenciones, y un porcentaje pequeño no termina de adaptarse nunca estos esquemas, ya sea por no sentirse bien sin desayunar, o por tener dificultades conciliando el sueño con una cena temprana. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Es permisivo de patrones de alimentación disfuncionales en los cuales algunas personas alternan periodos de atracones descontrolados con periodos de ayuno para compensar creando una especie de bulimia en estas personas. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Relacionado con los puntos anteriores, en algunas personas, especialmente en los primeros días puede provocar un hambre descontrolada que les lleve a comer excesivamente en el momento de romper el ayuno. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> El tamaño de las comidas puede resultar excesivo para algunas personas, provocando digestiones excesivamente pesadas. </p> <p> <!--[if !supportLists]--> 5- <!--[endif]--> Al tener menos oportunidades para consumir los nutrientes necesarios para el mantenimiento de tu salud, debes ser especialmente cuidadoso de aprovechar bien tus ventanas de alimentación. </p> <p> <!--[if !supportLists]--> 6- <!--[endif]--> El periodo de ayuno puede no ser suficientemente largo para disfrutar de algunas de las ventajas de este, en particular los niveles de autofagia en estos ayunos cortos no alcanzan niveles muy elevados. </p> <!--EndFragment--> <p> </p> </div> Mon, 14 Dec 2020 13:07:51 GMT https://www.kaizenepn.es/articulos/if-parte-ii9001aa7a 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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Hyperlink"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Hashtag"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Unresolved Mention"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Link"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Una nueva corriente en el mundo de la nutrición que va ganando cada vez más adeptos en todo el mundo es el ayuno intermitente. Ya que cada vez recibimos más preguntas acerca de este tema, en esta serie de artículos vamos a intentar dar respuestas a las preguntas más habituales acerca de esta “nueva” forma de hacer dieta. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> ¿Qué es el ayuno intermitente? </p> <p> Es un patrón alimenticio en el cual se incluyen periodos prolongados de tiempo (hablamos en general de más de 12 horas) durante las cuales no se consumen alimentos o bebidas con contenido energético significativo. Existen varias clases de ayuno intermitente dependiendo de la duración del periodo de ayuno: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Ayunos basados en ventanas de alimentación restringidas, con periodos de ayuno que van desde las 14 horas a las 20 horas, siendo 16/18 el más habitual. Estas clases de ayuno suelen ser practicadas prácticamente a diario y es la variante más practicada de ayuno intermitente. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Ayunos de 24/36 horas o <i> Alternate Day Fasting </i> , en los cuales el periodo de ayuno se extiende un día entero, y se realizan entre 1 y 3 días de ayuno a la semana dependiendo de las necesidades y preferencias del sujeto. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Ayunos prolongados, que se extienden varios días. Estos suelen utilizarse de forma muy esporádica y con fines terapéuticos más allá de la mera pérdida de peso. </p> <p> Durante el periodo de ayuno en la mayoría de modalidades se permite el consumo de agua o bebidas acalóricas como café solo o tés, aunque existen modalidades en las que no esta permitido el consumo o contacto con líquidos, denominados ayunos secos o <i> dry fasting. </i> </p> <p> Otras clases de “ayunos” permiten e incluso incentivan el consumo de zumos y caldos durante el periodo de ayunas, pero no hablaremos muy en profundidad de ellos. Basta decir que en mi humilde opinión son opciones digamos terriblemente subóptimas para ser políticamente correcto, y gran parte de los beneficios de los que vamos a hablar a continuación no se van a producir con estas modalidades. <i> Si quieres saber más acerca de porque no es buena idea hacer esto, quizás te interese nuestro siguiente articulo: <a href="https://www.kaizenepn.es/articulos/fundamentos-parte-VII"> https://www.kaizenepn.es/articulos/fundamentos-parte-VII </a> </i> </p> <p> En la siguiente parte de esta serie de artículos hablaremos más en profundidad acerca de los distintos tipos de ayuno intermitente, y que ventajas tienen unos sobre otros para que puedas elegir la mejor opción para ti si decides intentar esta forma de alimentación. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Beneficios del ayuno intermitente: </p> <p> El estado de ayunas no es un sistema binario, si no un proceso gradual que empieza a producirse cuando llevamos un tiempo unas cuantas horas sin comer. Hay numerosos potenciales beneficios del ayuno intermitente a varios niveles, a nivel biológico: </p> <p> 1- El beneficio más estudiado y más probado del ayuno intermitente, es que para muchas personas es una manera conveniente y sencilla de crear el déficit calórico necesario para perder grasa. ( <i> Puedes leer más acerca de la importancia de generar un déficit calórico en nuestro siguiente artículo <a href="https://www.kaizenepn.es/articulos/fundamentos-parte-I"> https://www.kaizenepn.es/articulos/fundamentos-parte-I </a> </i> ) </p> <p> Hay algunas líneas de investigación que sugieren que el ayuno intermitente puede ser más ventajoso que otras formas de restricción calórica por el entorno hormonal creado durante el estado de ayunas, aunque la evidencia en humanos es todavía limitada y en algunos casos no se ha visto que tenga esos beneficios, lo que si esta más o menos claro a día de hoy es que el ayuno intermitente <b> es una opción al menos igual de valida que una restricción calórica prolongada en el tiempo para generar ese déficit calórico que necesitamos para perder grasa. </b> </p> <p> 2-Cuando el cuerpo está en ayunas, aprovecha para destruir estructuras y células dañadas para producir energía en un proceso que se denomina <b> autofagia </b> , es un proceso que parece ser muy importante para el mantenimiento de nuestra salud previniendo la aparición de enfermedades degenerativas y varios tipos de cáncer. Si bien tenemos ciertos niveles de autofagia prácticamente todo el tiempo, este proceso de regula al alza a medida que nos adentramos en el estado de ayunas. </p> <p> 3-El estado de ayunas nos permite dar un descanso a nuestro sistema digestivo y otros sistemas relacionados con el procesamiento de los alimentos como el páncreas, lo cual puede ser de utilidad en algunas patologías relacionadas con estos sistemas. </p> <p> 4-Nuestro perfil hormonal durante el estado de ayunas cambia significativamente respecto de cuando estamos alimentados, lo cual puede tener efectos positivos sobre la sensibilidad a determinadas hormonas y neurotransmisores, y ayudar a controlar determinadas respuestas inmunológicas ya que tiene un efecto ligeramente inmunosupresor. </p> <p> 5-Va a permitirnos entrar en <b> cetosis </b> más rápidamente (la cetosis es un estado en el cual una gran parte de los órganos del cuerpo humano pasan a funcionar con unos derivados de los ácidos grasos llamados cetones en lugar de glucosa) , y disfrutar de las posibles ventajas de la cetosis en un estado de baja disponibilidad energética, como niveles de energía más estables, supresión del apetito, y reducción de la destrucción de masa muscular para generar glucosa. </p> <p> Dejando de lado los aspectos estrictamente biológicos, muchas personas afirman que el ayuno intermitente ayuda a incrementar su claridad mental y productividad durante el estado de ayunas, gracias a una combinación de no tener que preocuparse de preparar y consumir comida durante un largo periodo de tiempo y el hecho de que durante el estado de ayunas el cuerpo incrementa la secreción de neurotransmisores excitatorios como la adrenalina, lo que además nos va a ayudar a suprimir el apetito. </p> <p> Otro beneficio muy importante de la práctica de ayuno intermitente, es que nos enseña que no pasa nada por tener hambre, a luchar contra esta sensación y a aprender a diferenciarla de las ganas de comer por aburrimiento o factores externos. 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Name="Unresolved Mention"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Link"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <b> Finalmente, uno de los beneficios más importantes que tiene el ayuno intermitente, es que el no comer se convierte en una opción válida. El pasar mucho tiempo fuera de casa, y no tener tiempo para preparar comidas adecuadas dejan de ser escusas aceptables al tener la opción de simplemente no comer hasta poder hacerlo en condiciones, convirtiéndose por tanto el ayuno en una herramienta muy poderosa a la hora de mejorar la adherencia. </b> </p> <!--EndFragment--> <br/> <br/> <p> <!--[if !supportLists]--> · <!--[endif]--> ¿Es peligroso el ayuno intermitente? </p> <p> Las formas más habituales de ayuno intermitente (inferiores a las 36 horas y que permiten consumo de líquidos) son tolerables por prácticamente cualquier ser humano. Es fácil olvidarse hoy en día, que realmente la principal función de nuestra grasa es lidiar con la ausencia prolongada de comida, y que realmente, estamos mejor preparados y adaptados para ayunar que para caminar, y que prácticamente todas las culturas existentes han incluido alguna práctica de ayuno intermitente por motivos religiosos. </p> <p> Sin embargo, el ayuno no está indicado en los siguientes casos: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Tienes niveles de grasa corporal muy bajos. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Tomas alguna medicación que pueda afectar a la capacidad de tu cuerpo de controlar adecuadamente sus niveles de azúcar en sangre. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Tienes necesidad de consumir diariamente algún medicamento que deba ser consumido con algún alimento. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> Si estas en edad de crecimiento, actualmente no existe evidencia suficiente para que podamos recomendarte practicar ayuno intermitente de forma segura sin afectar a tu desarrollo futuro. </p> <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/ayuno+intermitente+infog-beneficios.jpg" alt="" title=""/> <span> </span> </div> Mon, 16 Nov 2020 15:21:08 GMT https://www.kaizenepn.es/articulos/if-parte-i6a5273c2 alcorcon,dieta,entrenamiento,personal,nutricion,perder,grasa,peso,ayuno,intermitente,intermitent,fasting thumbnail https://www.kaizenepn.es/articulos/info-cadera-fuerzaddac85ad <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/info+cadera+fuerza.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> 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mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> No hay ninguna población que se beneficie más del entrenamiento de fuerza que nuestros mayores, como podemos ver en el siguiente estudio en el que vemos como literalmente salva sus vidas y les ayuda a mantener su independencia funcional </p> <p> <a href="https://www.jamda.com/article/S1525-8610(11)00273-8/fulltext"> https://www.jamda.com/article/S1525-8610(11)00273-8/fulltext </a> </p> <p> ¿Quieres aprender más acerca de como el entrenamiento de fuerza puede ayudar a nuestros mayores o ayudar a prevenir la osteoporosis y los problemas asociados a esta? No te pierdas nuestros siguientes artículos. </p> <p> <a href="https://www.kaizenepn.es/articulo/entrenamiento-en-mayores"> https://www.kaizenepn.es/articulo/entrenamiento-en-mayores </a> </p> <p> <a href="https://www.kaizenepn.es/articulos/osteoporosis-parte-I"> https://www.kaizenepn.es/articulos/osteoporosis-parte-I </a> </p> <p> <a href="https://www.kaizenepn.es/articulos/osteoporosis-parte-II"> https://www.kaizenepn.es/articulos/osteoporosis-parte-II </a> </p> <br/> <p> #alcorcon #entrenamientopersonal #salud #osteoporosis #entrenamiento #envejecimientosaludable #prevencion. </p> <!--EndFragment--> <p> </p> </div> Wed, 23 Sep 2020 08:26:50 GMT https://www.kaizenepn.es/articulos/info-cadera-fuerzaddac85ad alcorcon,entrenamiento,personal,nutricion,cadera,osteoporosis,fractura,envejecimiento,saludable,tercera,edad,mayores thumbnail https://www.kaizenepn.es/articulos/info-sobrepeso-covid65ae1883 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/COVIDSOBREPESO+INFO.png" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--StartFragment--> </p> <p> Como hemos hablado en el pasado, las consecuencias del sobrepeso van más allá de consideraciones estéticas, siendo un factor de riesgo enorme para sufrir enfermedades cardiacas y metabólicas, numerosos tipos de cáncer y otras enfermedades crónicas, problemas renales y hepáticos y toda una interminable lista de enfermedades relacionadas con estados pro inflamatorios, a la que el COVID 19 se suma. </p> <p> <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/oby.23014?fbclid=IwAR1Bc1irjk5QyZTg1GVjn7hejrJW0OIkefdEe5a2UE_r-mEod3Wk1_po1Lk"> https://onlinelibrary.wiley.com/doi/abs/10.1002/oby.23014?fbclid=IwAR1Bc1irjk5QyZTg1GVjn7hejrJW0OIke... </a> </p> <p> ¿Quieres aprender más acerca de como la nutrición y el ejercicio pueden mejorar tu salud y calidad de vida? No te pierdas nuestro siguiente artículo: </p> <p> <a href="https://www.kaizenepn.es/articulos/kaizensalud"> https://www.kaizenepn.es/articulos/kaizensalud </a> </p> <p> #alcorcon #entrenamientopersonal #nutrición #salud #COVID #coronavirus #sobrepeso #perdergrasa #fatloss #perderpeso. </p> <!--EndFragment--> <p> </p> </div> Sat, 05 Sep 2020 08:26:48 GMT https://www.kaizenepn.es/articulos/info-sobrepeso-covid65ae1883 alcorcon,sobre,peso,covid,entrenamiento,personal,nutricion,dieta,fat,loss,perder,grasa thumbnail https://www.kaizenepn.es/articulos/info-composicionvsimceb7c7243 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/Sin+t%C3%ADtulo-1d356f70.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> 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{mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> En este estudio realizado en Dinamarca, podemos ver como analizar la composición corporal de los sujetos es una forma mucho más fiable y precisa de analizar su estado de salud que el tradicional índice de masa corporal <a href="https://pubmed.ncbi.nlm.nih.gov/15292467/"> https://pubmed.ncbi.nlm.nih.gov/15292467/ </a> </p> <p> Si quieres aprender más acerca de tu composición corporal y por que es importante, no te pierdas nuestro siguiente artículo <a href="https://www.kaizenepn.es/articulos/fundamentos-parte-iv"> https://www.kaizenepn.es/articulos/fundamentos-parte-iv </a> </p> <p> #alcorcon #entrenamientopersonal #salud #composicioncorporal #perdergrasa #fatloss </p> <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/oby_1042_f1.gif" alt="" title=""/> <span> </span> </div> Sun, 09 Aug 2020 12:59:11 GMT https://www.kaizenepn.es/articulos/info-composicionvsimceb7c7243 perder,peso,salud,fat,loss,alcorcon,entrenamiento,personal,nutricion thumbnail https://www.kaizenepn.es/articulos/info-cardio-mortalidad326ae3ad <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/cardio+mortalidad+infog.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Uno de los factores más importantes para mantener nuestra salud es nuestra capacidad cardiovascular, como podemos ver en este estudio que encontró como el índice de mortalidad de los sujetos descendía mientras mayor fuese su capacidad cardiovascular. <br/> <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2707428"> https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2707428 </a> <br/> Si quieres saber cuales son los otros dos grandes factores que más influyen en el índice de mortalidad, no te pierdas nuestro siguiente artículo. <br/> <a href="https://www.kaizenepn.es/articulos/kaizensalud"> https://www.kaizenepn.es/articulos/kaizensalud </a> <br/> #alcorcon #entrenamientopersonal #cardio #salud </p> </div> Mon, 27 Jul 2020 10:35:32 GMT https://www.kaizenepn.es/articulos/info-cardio-mortalidad326ae3ad alcorcon,entrenamiento,personal,salud,cardio,corazon thumbnail https://www.kaizenepn.es/articulos/info-proteina-bodycomp-infoc9415995 <div> <img 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Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Una dieta alta en proteínas cuando queremos perder peso nos ayudará a perder lo que de verdad queremos perder más rápido, que es nuestra grasa corporal. </p> <p> <a href="https://www.nature.com/articles/nutd201211"> https://www.nature.com/articles/nutd201211 </a> </p> <p> Si quieres saber más acerca de por qué debe importarte perder grasa y no peso, y como hacerlo, no te pierdas nuestro siguiente artículo. </p> <p> <a href="https://www.kaizenepn.es/articulos/fundamentos-parte-iv"> https://www.kaizenepn.es/articulos/fundamentos-parte-iv </a> </p> <p> #alcorcon #perderpeso #fatloss #perdergrasa #quemargrasa #alimentacionsaludable #salud #entrenamientopersonal #nutricion </p> <!--EndFragment--> <p> </p> </div> Tue, 14 Jul 2020 14:41:14 GMT https://www.kaizenepn.es/articulos/info-proteina-bodycomp-infoc9415995 perder,grasa,nutricion,proteína,peso,fat,loss,alcorcon,entrenamiento,personal,nutricionista,dieta thumbnail https://www.kaizenepn.es/articulos/info-umbrellaa3395082 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/cafe+info+umbrella.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Esta nueva umbrella review en la que han analizado en conjunto más de 200 meta análisis acerca de los efectos del café sobre la salud, nos da otra escusa más para tomarnos otra taza de nuestra bebida favorita. <br/> <!--StartFragment--> <a href="https://www.bmj.com/content/360/bmj.k194"> https://www.bmj.com/content/360/bmj.k194 </a> <!--EndFragment--> <br/> </p> </div> Tue, 30 Jun 2020 13:27:37 GMT https://www.kaizenepn.es/articulos/info-umbrellaa3395082 alcorcon,nutricion,entrenamiento,personal,salud,cafe thumbnail https://www.kaizenepn.es/articulos/hipopresivos8858cfb7 <div> <img 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mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> El mejor entrenamiento contra la incontinencia urinaria, disminuyen los dolores de espalda, previenen hernias, mejoran el rendimiento deportivo, indispensables durante la etapa post parto, reducen la cintura, aumentan el metabolismo, ¿curarán el coronavirus?… ¡¡¡valen para todo!!! <br/> </p> <p> Confiando en la ética profesional de los que trabajamos con la salud de las personas, rechazo la idea del negocio y marketing que acompaña al método hipopresivo, y creo que el principal fallo detrás de su recomendación indiscriminada viene simplemente de una falta de ACTUALIZACIÓN Y RIGUROSIDAD CIENTÍFICA en la metodología de trabajo, toma de decisiones y comunicación con nuestros clientes o pacientes. </p> <p> A continuación repasaremos qué nos dice la ciencia sobre el método hipopresivo, y si alguno de estos supuestos beneficios tienen un respaldo científico lo suficientemente amplio como para defender y recomendar con tanta rotundidad su práctica en distintos objetivos relacionados con la salud, la estética y el rendimiento. </p> <p> <b> <u> Entrenamiento del suelo pélvico: prevención y tratamiento </u> </b> </p> <p> En el ámbito de las disfunciones de suelo pélvico, así como durante la etapa postparto, los abdominales hipopresivos han adquirido mucha popularidad en los últimos años, pareciendo incluso más efectivos que otro tipo de intervenciones, como los famosos ejercicios de Kegel. ¿Qué nos dice la ciencia? </p> <p> <!--[if !supportLists]--> · <!--[endif]--> <u> Los ejercicios de Kegel </u> </p> <p> En el entrenamiento del suelo pélvico seguro que alguna vez has oído hablar de los “ejercicios de Kegel”. Estos ejercicios <b> han sido objeto de numerosas investigaciones, contando actualmente con nivel de evidencia 1A para la prevención y tratamiento de disfunciones del suelo pélvico, incontinencia urinaria y prolapso </b> (Martín-Rodríguez &amp; Bø, 2017). </p> <p> Dentro de la investigación científica, los niveles de evidencia nos permiten localizar los estudios de alta calidad respecto a los de calidad menor. El nivel 1A, atribuido a los ejercicios de Kegel en el tratamiento de disfunciones del suelo pélvico, representa que <b> EL MAS ALTO GRADO DE NIVEL DE EVIDENCIA prueba su efectividad. </b> </p> <p> <!--[if !supportLists]--> · <!--[endif]--> <u> Método hipopresivo (gimnasia abdominal hipopresiva) </u> </p> <p> Por otro lado, los populares hipopresivos, nacen de la mano de Marcel Caufriez en los años 80. Caufriez afirma que a través de sus técnicas, se produce una relajación del diafragma que disminuye la presión intra-abdominal, y activa la musculatura del abdomen y suelo pélvico. Esta activación refleja produciría el fortalecimiento de las fibras tipo I (fibras de contracción lenta), encargadas del tono abdominal y del suelo pélvico (Caufriez, 2008 citado por Ruiz, 2018). Así, el trabajo hipopresivo conllevaría un aumento del tono del suelo pélvico y faja abdominal reduciendo el riesgo de incontinencia urinaria y prolapso (Caufriez, 2010 citado por Heredia, 2011). </p> <p> <u> KEGEL VS HIPOPRESIVOS </u> </p> <p> Conocemos que los ejercicios de Kegel están respaldados con el <b> más alto nivel de evidencia científica como los ejercicios más efectivos para el entrenamiento del suelo pélvico, </b> pero aun así, parecería que los ejercicios hipopresivos suenan con más fuerza en los últimos tiempos… ¿Por qué? Indaguemos más detenidamente en la literatura disponible: </p> <p> En 2018, Ruiz publicó una revisión sistemática donde se propuso responder a esta cuestión, comparando los ejercicios de Kegel frente a los hipopresivos en la mejora de la función del suelo pélvico y la prevención y rehabilitación de problemas de incontinencia urinaria y prolapso. </p> <p> El autor concluye que <b> la evidencia científica actual no respalda los hipopresivos en ninguna de estas problemáticas </b> . <b> En cambio los ejercicios de Kegel deben constituir la primera línea de tratamiento en la prevención y tratamiento de disfunciones en el suelo pélvico en cualquier periodo de la vida de la mujer, incluyendo el embarazo y el postparto (etapas especialmente críticas para esta musculatura debido a la sobrecarga y elongación de los tejidos). </b> </p> <p> Además el autor incluye en su revisión investigaciones donde <b> la combinación de ejercicios hipopresivos con ejercicios de Kegel tradicionales no resultaron en mayores beneficios que la realización únicamente de ejercicios de Kegel. </b> </p> <p> Los resultados de los estudios evaluando el entrenamiento de la musculatura del suelo pélvico indican que una contracción voluntaria de la zona sería mucho más efectiva y recomendable en disfunciones del suelo pélvico que la contracción involuntaria o refleja que provocan los abdominales hipopresivos (Ruiz, 2018). Los practicantes y seguidores del método hipopresivo, atribuyen la falta de resultados positivos a una mala ejecución de las técnicas hipopresivas, y resaltan la necesidad de instructores especializados en técnica hipopresiva para su práctica. </p> <p> Por lo tanto, tal y como concluyen Rodriguez &amp; Bø (2018), imaginemos una balanza para comparar ambas técnicas. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> En un lado de la balanza tendríamos los ejercicios de Kegel, de fácil acceso, sencillos de aprender, <b> respaldados con el más alto nivel de evidencia científica 1A, y asociados a un coste económico muy bajo </b> (como podría ser la compra de algunos implementos útiles para su práctica). </p> <p> <!--[if !supportLists]--> - <!--[endif]--> En el otro lado de la balanza los ejercicios hipopresivos, sin evidencia científica demostrable, pero que según los seguidores del método, en la práctica clínica reportan grandes resultados, para lo que es necesario que sean dirigidos por un instructor especializado (aumentando su coste económico y dificultando el acceso a su práctica). </p> <p> <b> La evidencia científica actual concluye con claridad que LOS EJERCICIOS DE KEGEL, y no los ejercicios hipopresivos, DEBEN CONSTITUIR LA PRIMERA LÍNEA DE TRATAMIENTO EN LA PREVENCIÓN Y TRATAMIENTO DE DISFUNCIONES EN EL SUELO PÉLVICO. </b> </p> <p> <b> <u> ¿Y qué pasa con los demás beneficios de los hipopresivos? </u> </b> </p> <p> En la introducción de este artículo nombrábamos algunos de los otros muchos beneficios que se atribuyen a los abdominales hipopresivos. </p> <p> Del mismo modo que para resolver nuestras dudas acerca de los hipopresivos y las disfunciones de suelo pélvico disponemos de literatura para exponer y sacar conclusiones sólidas (tal y como hemos hecho en el apartado anterior), este no es el caso de otros beneficios atribuidos a los abdominales hipopresivos. </p> <p> Estas afirmaciones están basadas en opiniones y experiencias, trabajos presentados en congresos, libros del propio método sin validez científica, ensayos de baja calidad, y publicaciones en blogs y revistas que no cumplen los criterios de rigor científico (Heredia et al, 2015; Martin-Rodriguez &amp; Bo, 2018). </p> <p> <b> Tras la revisión de la literatura disponible, podemos concluir que actualmente, 40 años después de la aparición del método hipopresivo, no existe evidencia científica que respalde ninguno de los beneficios citados en la introducción de este artículo. </b> </p> <p> <b> <u> Pero a mi me han dicho que tengo que lo mejor es entrenar el abdomen en “hipopresión” </u> </b> </p> <p> Los seguidores del método hipopresivo demonizan el aumento de la presión abdominal y la relacionan con disfunción del suelo pélvico, incontinencia urinania y riesgo de prolapso, por esta razón abogan por el “trabajo abdominal” en una supuesta “hipopresión”. </p> <p> Para entender que argumentos puede existir detrás de esta supuesta necesidad de trabajar el abdomen en “hipopresión”, comencemos por conocer que es el suelo pélvico y cuáles son sus funciones: </p> <p> El suelo pélvico es un conjunto de músculos y ligamentos que “cierra” la parte inferior de la pelvis. Entre sus funciones destacan: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> La continencia de esfínteres: contrayendo y relajando los esfinteres (tanto conteniendo la orina y las heces como permitiendo su evacuación cuando toca) </p> <p> <!--[if !supportLists]--> - <!--[endif]--> La función de sostén de diferentes órganos (vejiga, útero…). </p> <p> Conociendo las funciones del suelo pélvico, podemos hacernos una idea de algunos de los problemas que pueden aparecer cuando existe una disfunción, tales como pérdidas de orina o prolapsos (descenso de los órganos). </p> <p> Una forma muy ilustrativa de imaginar el suelo pélvico es como si fuese una “tapa”. El hecho de que aumente la presión intra-abdominal, aumentará la presión también en la tapa, que si no es lo suficientemente resistente se abrirá, pudiendo ocasionar problemas como los anteriormente mencionados. Para evitar esto, la idea de los hipopresivos es un supuesto trabajo en “hipopresión” que no “presione la tapa” para que así no se abra. ¿Tiene esto sentido? Reflexionemos sobre algunas cuestiones importantes: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> La presión intra-abdominal aumenta no solo con el trabajo directo de la zona del abdomen, si no con cualquier actividad, incluso toser, estornudar, reírnos… <b> Por lo tanto, si estamos expuestas constantemente a aumentos en la presión intra-abdominal deberíamos plantearnos si un entrenamiento supuestamente “hipopresivo” nos prepara y tiene la mejor transferencia a nuestro día a día. </b> </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> El aumento de la presión intra-abdominal en mujeres sanas provoca una contracción refleja de la musculatura del suelo pélvico por lo que no supone un problema </b> . “La tapa” esta preparada para cerrarse lo suficientemente fuerte para evitar la salida de orina o cualquiera de los problemas anteriormente mencionados) (Sapsford &amp; Hodges, 2001). </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> Los datos de incontinencia urinaria vistos en atletas de élite de algunas disciplinas no puede extrapolarse a la práctica de ejercicio físico recreacional, que aunque incluya actividades donde se produzcan elevados incrementos de la presión intra-abdominal, no resultan en disfunción del suelo pélvico (Ruiz, 2018). </p> <p> Por lo tanto, la necesidad de entrenar la musculatura abdominal en “hipopresión” <b> es una afirmación alarmista y carente de evidencia científica. </b> </p> <p> <b> <u> ¿Y que pasa con eso de meter el ombligo hacia dentro? ¿Debo intentar “hundir el ombligo hacia la columna” mientras realizo ejercicio? </u> </b> </p> <p> Sin querer entrar en mucho detalle por no desviarnos del tema que tratamos en este artículo, únicamente quiero comentar por encima la maniobra de “meter el ombligo”, llevándolo hacia la columna, que no es exclusiva del método hipopresivo, sino que también se utiliza en otras metodologías como pilates. </p> <p> Esta maniobra se demonina “hollowing”, y tiene como objetivo principal una activación selectiva del transverso abdominal, músculo que pertenece a la musculatura profunda abdominal y participa en la estabilización de la columna. </p> <p> Aunque hayas podido oír la recomendación de “meter el ombligo” cuando haces un ejercicio para así aumentar la estabilidad de la columna, sabemos que esta afirmación no solo no es correcta, sino que incluso provoca el efecto contrario. <b> La estabilidad de la columna depende de TODA la musculatura implicada </b> , no solo del transverso abdominal. </p> <p> Para conseguir la activación de toda la musculatura, realizamos una maniobra denominada “bracing” (McGill, 2015). Para ello, coloca tus dedos en los laterales de tu abdomen, contrae la musculatura del abdomen de tal forma que empujes los dedos hacia fuera con la contracción (“aprieta el abdomen como si fueses a recibir un puñetazo”). </p> <p> Esta acción de BRACING es la que deberías realizar en tus entrenamientos durante tus ejercicios, NO hundir el ombligo. Esta contracción será relativa a la demanda de estabilización de la tarea, por ejemplo un 5% de la máxima contracción posible será suficiente para tareas sencillas de la vida diaria, mientras que si estamos trabajando un ejercicio en el gimnasio con carga elevada, la necesidad de contracción será mucho mayor. Dedicaremos un artículo en el futuro a explicar más extensamente la maniobra de bracing abdominal. </p> <p> <b> <u> REFLEXIONES FINALES: </u> </b> </p> <p> Esto no es más que un breve análisis de lo que actualmente podemos afirmar respecto al método hipopresivo. No pretende ser un ataque, sino un artículo para reflexionar sobre los criterios que adoptamos para elegir unas herramientas sobre otras en el abordaje de las necesidades de nuestros <b> clientes. </b> En los próximos años esperemos encontrar nuevos estudios que acompañen y verifiquen todos aquellos beneficios que al parecer se les otorgan en la práctica clínica. En ese caso, nosotros los entrenadores, seremos los primeros beneficiados, pues contaremos con una nueva herramienta eficaz en objetivos muy frecuentes de nuestros entrenados y entrenadas. Hasta entonces, creo que hay que ser MUY prudentes respecto a la gimnasia abdominal hipopresiva y su recomendación y aplicación PARA TODO Y TODOS. </p> <p> Trabajamos con personas que CONFIAN en sus entrenadores, fisioterapeutas y médicos. Es nuestra RESPONSABILIDAD mantenernos constantemente actualizados con información rigurosa y de calidad. El marketing no debería guiar nunca nuestras decisiones. </p> <br/> <p> REFERENCIAS: </p> <p> Juan Ramón Heredia Elvar, Felipe Isidro Donate, Fernando Mata, Susana Moral y Marzo Edir Da Silva Grigoletto(2011). Revisión de Tendencias en el Entrenamiento Saludable de la Musculatura de la Zona Media (CORE): La Gimnasia Abdominal Hipopresiva® y el Método Pilates®. PubliCE. 0 <br/> <a href="https://g-se.com/revision-de-tendencias-en-el-entrenamiento-saludable-de-la-musculatura-de-la-zona-media-core-la-gimnasia-abdominal-hipopresiva-y-el-metodo-pilates-1395-sa-857cfb27207fb2"> https://g-se.com/revision-de-tendencias-en-el-entrenamiento-saludable-de-la-musculatura-de-la-zona-m... </a> </p> <p> Martín-Rodríguez S, Bø K. (2017). Is abdominal hypopressive technique effective in the prevention and treatment of pelvic floor dysfunction? Marketing or evidence from highquality clinical trials?. Br J Sports Med </p> <p> Martín-Rodríguez S, Bø K. (2018). The on-going debate about the usefulness of abdominal hypopressive technique on pelvic floor dysfunction: Evidence or evidence, there is no room for speculation.BJSM </p> <p> McGill, S. M. (2015). Low back disorders: evidence-based prevention and rehabilitation. Human Kinetics. </p> <p> Ruiz de Viñaspre Hernández, R. (2018). Efficacy of hypopressive abdominal gymnastics in rehabilitating the pelvic floor of women: A systematic review. Actas Urológicas Españolas (English Edition). doi:10.1016/j.acuroe.2018.09.001 </p> <p> Sapsford, R. Hodges, P. (2001). Contraction of the pelvic floor muscles during abdominal maneuvers. 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mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Mantener niveles elevados de actividad física es importante para todas las poblaciones, pero quizás el grupo en la que sus efectos son más dramáticos es el de nuestros mayores, como podemos ver en el siguiente estudio. </p> <p> <a href="https://pubmed.ncbi.nlm.nih.gov/32020713/"> https://pubmed.ncbi.nlm.nih.gov/32020713/ </a> </p> <p> Si quieres aprender más acerca de los beneficios que puede tener seguir un programa de entrenamiento a la hora de mantener nuestra salud con el tiempo, lee nuestro siguiente artículo </p> <p> <a 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Priority="50" Name="List Table 5 Dark Accent 6"></w:LsdException> <w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful Accent 6"></w:LsdException> <w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful Accent 6"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Mention"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Hyperlink"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Hashtag"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Unresolved Mention"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Link"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Vamos a poner todo lo anterior en práctica con el siguiente programa modelo. Incluiré varias opciones de ejercicios para que puedas adecuarlos lo mejor posible a tus capacidades y equipamiento, aunque como dije anteriormente necesitaremos al menos una goma de dureza media o alta. </p> <p> Antes de leer esta parte, lee por favor la parte II en la que explico más en profundidad el funcionamiento de las diferentes técnicas de intensidad. <a href="https://www.kaizenepn.es/articulos/entrenamiento-cuarentena-sobrecarga"> https://www.kaizenepn.es/articulos/entrenamiento-cuarentena-sobrecarga </a> </p> <p> <!--[if !supportLists]--> · <!--[endif]--> La estructura. </p> <p> El programa va a estar organizado de manera que entrenaremos toda la musculatura del tren superior en una sesión, y la del tren inferior, y abdomen en otra. Podéis ir alternando un día y otro para entrenar cada cosa 3 veces por semana, o dejar un día entre medias si solo queréis 2. La versión de frecuencia 3 al tener más volumen semanal será más adecuada sí llevamos más tiempo entrenando, pero si eres una persona que no tiene mucha experiencia puedes todavía entrenar con la versión de 3 reduciendo en una serie todos los ejercicios para acomodar esta circunstancia. </p> <p> Donde sea posible iremos alternando series de grupos musculares antagónicos para mejorar la recuperación entre series y hacerlo más dinámico. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Nomenclatura </p> <p> <!--[if !supportLists]--> a) <!--[endif]--> Series convencionales: Las series convencionales usarán una nomenclatura clásica (Número de series x Número de repeticiones) </p> <p> <!--[if !supportLists]--> b) <!--[endif]--> Series autoreguladas: Estas series aparecen normalmente con la nomenclatura (MAX – <b> N </b> x Y), refiriéndose al hecho de que haremos repeticiones máximas, quedándonos a <b> N </b> repeticiones del fallo, <b> Y </b> series. Por ejemplo, si pongo Flexiones MAX -3 x 3, quiero decir que si puedes hacerte 20 flexiones, hagas 3 series quedándote a 3 del fallo, es decir 17. </p> <p> <!--[if !supportLists]--> c) <!--[endif]--> Myoreps: Las myoreps aparecerán con la nomenclatura ACT+ <b> Y </b> x <b> X, </b> refiriéndonos a una serie de activación, más <b> Y </b> miniseries de <b> X </b> repeticiones adicionales. Si aparece un multiplicador delante de ACT, querrá decir que debemos repetir toda la serie el número de veces indicado, incluyendo la serie de activación y las miniseries adicionales. </p> <p> <!--[if !supportLists]--> d) <!--[endif]--> Iso holds: Tienen una nomenclatura similar al de las myoreps con el cualificador final de <b> HOLD </b> , ACT+ <b> Y </b> x <b> X HOLD, </b> refiriéndonos a una serie de activación, más <b> Y </b> miniseries de <b> X </b> repeticiones adicionales, aguantando la posición de máxima contracción en los mini descansos. </p> <p> <!--[if !supportLists]--> e) <!--[endif]--> Isométricas: Aparecerán indicadas como ISO <b> Y </b> x <b> X, </b> siendo <b> Y </b> el número de series, y <b> X </b> el número de segundos que debemos aguantar la isométrica. </p> <p> <!--[if !supportLists]--> f) <!--[endif]--> Estiramientos cargados: Usaremos la nomenclatura STRETCH <b> Y </b> x <b> X, </b> siendo <b> Y </b> el número de series, y <b> X </b> el número de segundos que debemos aguantar el estiramiento. </p> <p> <!--[if !supportLists]--> g) <!--[endif]--> Tempos: Aparecerán con la nomenclatura TEMPO/C-E, indicando C una pausa en la posición de contracción, y E pausa en la posición de estiramiento. Por ejemplo. Flexiones TEMPO/ E, querrá decir que hagamos las flexiones con un descenso en 3 segundos, y pausa de 1 en la posición de abajo que es la de estiramiento. Tracción unilateral en goma TEMPO/ C, querrá decir que estiramos el brazo 3 segundos, y aguantamos en la posición de abajo en el pecho 1 segundo. Curl de bíceps TEMPO/C-E, querrá decir que debemos hacer pausas tanto en la posición de arriba con el brazo flexionado, y en la posición de abajo con el brazo estirado. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> El programa </p> <p> Completa cada uno de los números antes de pasar al siguiente, ve alternando una serie de cada letra hasta completar todas las series de ese número. Descansa un par de minutos cada vez que completes una serie todas las letras. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> <i> Calentamiento </i> </p> <p> Antes de empezar, calienta dando un par de vueltas a variaciones fáciles de los movimientos que vas a realizar ese día a unas 15-20 repeticiones. Por ejemplo, en un dia de torso, harías dos series de 15 repeticiones fáciles de tracciones con la goma, una variación de flexión que puedas completar con facilidad a esas repeticiones, y unos pocos curl de bíceps y extensiones de triceps con la goma. Si tienes acceso a alguna maquina de cardio, haz unos 5 minutos a intensidad ligera-moderada para entrar en calor. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> TORSO </b> </p> <p> <b> 1. Vertical </b> </p> <p> <b> a) Tracción vertical: </b> </p> <p> <i> Opción 1. Si tienes acceso a una barra de dominadas o similares </i> </p> <p> Dominadas: MAX -3 X 4 </p> <p> <i> Opción 2. Si solo tienes acceso a una goma. En superserie </i> </p> <p> Isométrica dorsal unilateral: 3 x 15 segundos </p> <p> Tracción vertical unilateral con goma 3 x ACT+ 3X7 HOLD. </p> <p> <b> b) Empuje vertical </b> </p> <p> <i> Opción 1. Si puedes completar al menos 6 repeticiones de Pike Push ups. </i> </p> <p> Pike Push ups: MAX -3 X 4 </p> <p> <i> Opción 2. Si no puedes hacer las Pike Push ups, pero si 6 flexiones inclinadas </i> </p> <p> Flexiones inclinadas: MAX -3 X 4 </p> <p> <i> Opción 3. Si no puedes hacer las flexiones inclinadas </i> </p> <p> Z-press unilateral ACT+ 3x5 </p> <p> <b> 2. Horizontal </b> </p> <p> <b> a) Tracción Horizontal: </b> </p> <p> <i> Opción 1. Si tienes acceso a una barra o TRX a media altura que te permita hacer remos invertidos </i> </p> <p> Remo invertido: MAX -3 X 4 </p> <p> <i> Opción 2. Si solo tienes acceso a una goma. En superserie </i> </p> <p> Isométrica remo unilateral: 3 x 15 segundos </p> <p> Tracción Horizontal unilateral con goma 3 x ACT+ 3X7 HOLD. </p> <p> <b> b) Empuje Horizontal </b> </p> <p> <i> Opción 1. Si puedes completar al menos 6 repeticiones de esta variación. </i> </p> <p> Flexiones con déficit. TEMPO/ E: MAX -3 X 4 </p> <p> <i> Opción 2. </i> </p> <p> Flexiones TEMPO/ E: MAX -3 X 4 </p> <p> <i> Opción 3. Si no puedes completas </i> </p> <p> Flexiones de rodilla TEMPO/ E: MAX -3 X 4 </p> <p> <b> 3. Brazos </b> </p> <p> <b> a) Bíceps </b> </p> <p> Os recomiendo ir rotando distintas posiciones de la mano con frecuencia. </p> <p> <i> Opción 1: Usando una mochila o maleta </i> </p> <p> Curl de bíceps con mochila: TEMPO/ E-C: 3 x ACT+ 3X7 </p> <p> <a> <i> Opción 2: Usando gomas elásticas </i> </a> </p> <p> Curl de bíceps con goma: TEMPO/ C: 3 x ACT+ 3X7 HOLD </p> <p> <b> b) Tríceps </b> </p> <p> <i> Opción 1: Usando tu peso corporal </i> </p> <p> Extensión de triceps con peso corporal: MAX -3 X 3 </p> <p> <i> Opción 2: Usando gomas elásticas </i> </p> <p> Extensión de tríceps goma: TEMPO/ C: 3 x ACT+ 3X7 HOLD </p> <p> <i> Opción 3: Usando una mochila o maleta PEQUEÑA </i> </p> <p> Extensión de tríceps por encima de la cabeza: TEMPO/ E-C: 3 x ACT+ 3X7 </p> <p> <b> 4. Hombros </b> </p> <p> <b> a) Deltoides lateral </b> </p> <p> <i> Opción 1: Usando gomas elásticas </i> </p> <p> Remo vertical con goma: TEMPO/ C: 3 x ACT+ 3X7 HOLD </p> <p> <i> Opción 2: Usando una mochila o maleta </i> </p> <p> Elevaciones laterales: 3 x ACT+ 3X7 </p> <p> <b> a) Deltoides posterior </b> </p> <p> <i> Opción 1: Usando gomas elásticas </i> </p> <p> Facepull con goma: TEMPO/ C: 3 x ACT+ 3X7 HOLD </p> <p> <i> Opción 2: Usando una mochila o maleta </i> </p> <p> Pájaros para posterior: 3 x ACT+ 3X7 </p> <p> <b> 5. Estiramientos </b> </p> <p> a) Estiramiento Dorsal: STRETCH 2X20 Segundos </p> <p> b) Estiramiento Pectoral: STRETCH 2X20 Segundos </p> <p> c) Estiramiento bíceps: STRETCH 2X20 Segundos </p> <p> d) Estiramiento tríceps: STRETCH 2X20 Segundos </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> PIERNA </b> </p> <p> <!--[if !supportLists]--> <b> 1. </b> <!--[endif]--> <b> Sentadilla “pesada” </b> </p> <p> <i> Opción 1: Si puedes hacer al menos 6 repeticiones de pistol squat con buena forma y sin rebotar. </i> </p> <p> Pistol squat: MAX -3 X 4 </p> <p> <i> Opción 2: </i> </p> <p> Step up a Silla: TEMPO MAX-3 X 4 </p> <p> <i> Opción 3: </i> </p> <p> Sentadilla búlgara con mochila: 3x ACT+ 3X5 por pierna </p> <p> <i> Opción 4: Si estas encerrado con otra persona, puedes aventurarte a hacer sentadilla con esa persona a los hombros. Ten en cuenta que es un peso mucho menos equilibrado e inestable así que no te recomiendo que lo hagas salvo que puedas levantar en sentadilla convencional más del doble del peso de esa persona. Si quieres intentarlo empieza siendo muy conservador. </i> </p> <p> Sentadilla con persona a los hombros: MAX-5 X5 </p> <p> <!--[if !supportLists]--> <b> 2. </b> <!--[endif]--> <b> Cadena posterior “pesado” </b> </p> <p> <i> Opción 1: Si tienes un compañero que pueda sujetarte los pies o un sofá que pueda hacer esa función. </i> </p> <p> Nordic curl: 3X5 </p> <p> <i> Opción 2: </i> </p> <p> Extensión de cadera entre sillas: MAX -3 X 4 </p> <p> <i> Opción 3: </i> </p> <p> Isométrica femoral: 5x 20 segundos </p> <p> <!--[if !supportLists]--> <b> 3. </b> <!--[endif]--> <b> Volumen </b> </p> <p> <!--[if !supportLists]--> <b> a) </b> <!--[endif]--> <b> Cuádriceps </b> </p> <p> <i> Opción 1: Si no sueles tener molestias de rodilla en tu entrenamiento habitual </i> </p> <p> Sissy Squat: TEMPO MAX -3 X 4 o </p> <p> Sentadilla dominante cuádriceps: TEMPO MAX -3 X 4 </p> <p> <i> Opción 2: Si sueles tener molestias en las rodillas o no consigues hacer la opción anterior correctamente: </i> </p> <p> Zancadas alternando con mochila MAX -3 X 4 </p> <p> <!--[if !supportLists]--> <b> b) </b> <!--[endif]--> <b> Femoral </b> </p> <p> <i> Opción 1: Si tienes discos deslizantes o el suelo de tu casa es liso: </i> </p> <p> Curl femoral deslizante: MAX -3 X 4 </p> <p> <i> Opción 2: </i> </p> <p> Isométrica femoral: 4 x 20 segundos </p> <p> <!--[if !supportLists]--> <b> 4. </b> <!--[endif]--> <b> Gemelos </b> </p> <p> Extensión de tobillo unilateral: TEMPO/E-C 3 x ACT+ 3X7 HOLD </p> <p> <b> 5. Estiramientos </b> </p> <p> a) Estiramiento Cuádriceps: STRETCH 2X20 Segundos </p> <p> b) Estiramiento Femoral: STRETCH 2X20 Segundos </p> <p> <b> 6. Core </b> </p> <p> a) Patadas al techo MAX-3 X 5 </p> <p> b) Plancha lateral 5 respiraciones por lado x 5 </p> <p> c) Crunch abdominal MAX-3 X 5 </p> <p> d) Plancha prona 6 respiraciones por lado x 5 </p> <p> e) Press pallof con goma: 5 repeticiones por lado x 5 </p> <br/> <p> <!--[if !supportLists]--> · <!--[endif]--> Progresiones </p> <p> Como decíamos en la primera parte, debemos ir incrementando la dificultad de nuestro programa para respetar el principio de sobrecarga progresiva. Vamos a ver algunas formas en la que podemos hacerlo. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Recomendaciones generales: </p> <p> Os recomiendo que primero busquéis progresar mejorando todo lo posible la ejecución de los ejercicios, buscad exactamente cuales son las posiciones y ángulos en las que notáis que el músculo esta siendo más trabajado. </p> <p> Buscad hacer los ejercicios con el mayor rango de movimiento que podáis realizar de forma segura. En los ejercicios en los que podáis modificar un poco la carga, no sacrifiquéis rango de movimiento ni técnica para hacerlo ya que no estaremos incrementando el estímulo que buscamos. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Ejercicios con goma: Una forma muy sencilla de incrementar la dificultad de los ejercicios con goma es incrementar la tensión de esta. Pero tened cuidado con no forzar la goma excesivamente y romperla. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Myo reps e Iso Holds: Empezad a progresarlas añadiendo mini series hasta un máximo de 5, una vez lleguéis a 5, añadid series completas. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> TEMPOS: Podéis incrementar la dificultad alargando hasta 5 la fase excéntrica, y hasta 3 las pausas en los ejercicios que las haya. No añadáis pausas adicionales que no estén prescritas ya que no van a incrementar la dificultad del ejercicio, por ejemplo, en los ejercicios con goma hacer una pausa en la posición de estiramiento no servirá de nada ya que la tensión será muy pequeña. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Isométricas: En las que tenemos ya programadas, simplemente, apretad con más fuerza, no recomiendo incrementar las series ni la duración de ellas. </p> <p> También podéis añadir isométricas adicionales antes de ejercicios que se os empiecen a quedar pequeños. Por ejemplo, si el peso que podeis usar en el Curl con mochila es demasiado pequeño, puedes hacer una isométrica de bíceps inmediatamente antes de hacerlos. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Estiramientos bajo carga: Incrementad la duración de los estiramientos hasta un minuto y después podéis añadir series adicionales. </p> <!--EndFragment--> <p> </p> </div> Wed, 01 Apr 2020 11:01:44 GMT https://www.kaizenepn.es/articulos/cuarentena-programa39e13bac entrenamiento,personal,casa,corona,virus,alcorcon,fuera,hipertrofia thumbnail https://www.kaizenepn.es/articulos/entrenamiento-cuarentena-sobrecarga07ed05cf <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/intensity.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> 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{mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Como decíamos en la parte anterior, para que nuestro entrenamiento en casa sea efectivo, la intensidad del ejercicio debe de ser lo suficientemente alta. En este apartado vamos a daros varias herramientas para conseguirlo. </p> <br/> <p> <!--[if !supportLists]--> · <!--[endif]--> <b> Selección de ejercicios. </b> </p> <p> En el entrenamiento de fuerza convencional con barras y peso libre, podemos ajustar las cargas con facilidad para elegir que cualidad queremos entrenar y ajustarnos perfectamente a la capacidad de cada persona. Ahora que estamos entrenando en casa esta capacidad de ajustar la intensidad del ejercicio cambiando el peso esta mucho más limitada, así que usaremos la selección de ejercicios como uno de nuestros instrumentos principales para modular la intensidad. </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Elige ejercicios con más rango de movimiento: Puedes incrementar la dificultad de ejercicios como flexiones y sentadillas si buscas maneras de incrementar el rango de movimiento del ejercicio. Por ejemplo, en las flexiones puedes colocar las manos sobre una superficie elevada que te permita descender más con el torso en todas las repeticiones, o puedes hacer tus zancadas o sentadillas unilaterales con un pie elevado de la misma forma para incrementar el recorrido a realizar. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Usa ejercicios unilaterales. Haciendo variaciones de ejercicios con los que muevas la carga usando solo un brazo o pierna estarás incrementando sensiblemente la dificultad del ejercicio, y como bonus adicional estarás entrenando tu abdomen al tener que trabajar para estabilizarte. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> La herramienta adecuada para el trabajo adecuado, usa variaciones más difíciles para entrenar tu fuerza y masa muscular, y otras más sencillas para entrenar tu capacidad cardiovascular. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> <b> Isométricas y pre fatiga. </b> </p> <p> Una modalidad de ejercicio que podemos hacer en casa con facilidad son las isométricas. Hay muchos tipos de trabajo isométrico para toda variedad de objetivos, pero las que más vamos a utilizar son aquellas en las que aplicamos fuerza contra un objeto inamovible. Una de las mayores ventajas de esta clase de trabajo isométrico es que podemos beneficiarnos de el sin importar nuestro nivel de fuerza, por eso además podemos utilizarlo como un mecanismo de “pre fatiga” para mejorar la efectividad de un ejercicio posterior que por sí solo carecería de intensidad suficiente, o para complementar el trabajo de un grupo muscular en algún ángulo en concreto que no puedes trabajar con el equipamiento del que dispones. </p> <p> <i> Puedes ver un ejemplo de cómo hacerlas en los siguientes videos, <a href="https://www.instagram.com/p/B9wLSMTnZUu/"> https://www.instagram.com/p/B9wLSMTnZUu/ </a> <a href="https://www.instagram.com/p/B9ypLsNH8Et/"> https://www.instagram.com/p/B9ypLsNH8Et/ </a> </i> </p> <p> Debes tener en cuenta que el efecto del entrenamiento isométrico se limita a 15 grados arriba y abajo del punto en el que estas trabajando, por lo que si quieres trabajar un movimiento de forma exclusiva con isométricas debes usar varias posiciones. </p> <p> En el programa que subiremos más adelante, utilizaremos las isométricas como instrumento de pre fatiga principalmente. Haremos una contracción máxima de unos 10 segundos y pasaremos directamente a un ejercicio que trabaje ese músculo </p> <p> <!--[if !supportLists]--> · <!--[endif]--> <b> Estiramientos cargados. </b> </p> <p> Los entrenamientos bajo carga son una técnica de entrenamiento “secreta” de muchos culturistas desde hace décadas que puede ser muy efectiva a la hora de incrementar nuestra masa muscular. Poco a poco la ciencia está empezando a esclarecer y validar esta modalidad de entrenamiento muy poco utilizada y de la que nos podemos beneficiar durante estos días de cuarentena. </p> <p> Los estiramientos bajo carga son muy similares al trabajo isométrico anterior. En ellos pondremos el músculo que queremos trabajar en una posición de estiramiento, y lo cargaremos en esa posición durante un tiempo. </p> <p> Además, al cargar fuertemente el rango de movimiento en el que el músculo esta en estiramiento nos ayudarán a cubrir las carencias del entrenamiento con bandas elásticas que solo cargan fuertemente la parte final del movimiento. </p> <p> Los estiramientos cargados generan mucho daño muscular y cargan el músculo en una posición muy vulnerable, así que debemos empezar a introducirlos de forma conservadora y gradual. Tened especial cuidado alrededor de áreas (hombro, codo, etc) problemáticas para vosotros, ya que aunque podemos utilizar los estiramientos cargados también como herramienta de rehabilitación, como he dicho anteriormente son posiciones muy vulnerables y la posibilidad de hacernos daño si hacemos demasiado, demasiado pronto son altas. </p> <p> Como generan mucha fatiga localizada en el músculo, os recomiendo hacerlos al final del entrenamiento, además la sensación es mucho más maravillosa con el músculo congestionado. </p> <p> <i> Si quieres ver ejemplos de estiramientos bajo carga, pincha en el siguiente video </i> <!--StartFragment--> <a href="https://www.instagram.com/tv/B-XCzSrHooV/?utm_source=ig_web_copy_link"> <i> https://www.instagram.com/tv/B-XCzSrHooV/?utm_source=ig_web_copy_link </i> </a> <!--EndFragment--> </p> <p> <!--[if !supportLists]--> · <!--[endif]--> <b> Técnicas de intensificación. Iso Holds y myoreps. </b> </p> <p> Estás dos técnicas nacen de la comprensión del principio de sobrecarga en el entrenamiento de fuerza. Podemos conseguir un estímulo efectivo utilizando una gran variedad de cargas (desde el 30% hasta el 100% de nuestro RM) siempre que nos quedemos cerca del fallo muscular. Con estas dos modalidades vamos a aprovechar al máximo este fenómeno, facilitando acumular una gran cantidad de trabajo en esa zona. </p> <p> Para ello, vamos a hacer una primera serie, que llamaremos de activación, hasta quedarnos cerca del fallo muscular. Una vez la completemos, haremos un breve descanso de 10 segundos o 3 respiraciones, y haremos mini series adicionales en ese estado pre fatigado con un alto nivel de intensidad. </p> <p> La diferencia entre Iso Holds y myoreps, dependerá de lo que hagamos durante los mini descansos. En las Iso holds mantendremos la posición de contracción del ejercicio haciendo una pequeña contracción isométrica para fatigar aún más el musculo. Mientras que en las myoreps vamos a descansar completamente durante esos 10 segundos. </p> <p> Usaremos las Iso holds en ejercicios en los que seguramente nos veamos obligados a usar cargas menores por limitación de equipamiento y que sean sencillos y seguros de realizar. Mientras que reservaremos las myoreps para ejercicios un poco más complicados </p> <p> <i> Si quieres ver un ejemplo, pincha en el siguiente enlace: <a href="https://www.instagram.com/tv/B9yrUCDHjZV/"> https://www.instagram.com/tv/B9yrUCDHjZV/ </a> </i> </p> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF></w:DoNotPromoteQF> <w:LidThemeOther>ES</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> 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Tempo. </b> </p> <p> Otra forma en la que podemos incrementar la dificultad de cualquier ejercicio, es con alteraciones en el tiempo de ejecución de este. En el programa usaremos principalmente una ralentización de la fase excéntrica del movimiento(la de descenso del peso, en la que el músculo trabajado se estira bajo carga). y pausas o en la posición de estiramiento o en la de máxima contracción. </p> <p> Haremos la excéntrica contando hasta 3 segundos, y aguantaremos la posición de máximo estiramiento y las pausas las haremos de solo 1 segundo . </p> <!--EndFragment--> <br/> <br/> <!--EndFragment--> <p> </p> </div> Mon, 30 Mar 2020 13:46:27 GMT https://www.kaizenepn.es/articulos/entrenamiento-cuarentena-sobrecarga07ed05cf entrenamiento,fuerza,alcorcon,cuarentena,personal thumbnail https://www.kaizenepn.es/articulos/entrenamiento-cuarentena-principiosa53bb7ad <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/info+casa+I.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> 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</w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> En este artículo vamos a dar una serie de consejos para que los entrenamientos que hagamos en casa sean lo más efectivos posible contando con las limitaciones de equipamiento a los que muchos nos enfrentamos. Vamos a ver primero unos principios muy sencillos que debemos respetar para nuestros entrenamientos en casa sean de verdad efectivos, después hablaremos de algunas técnicas y consejos para mejorar la efectividad de nuestros ejercicios y finalmente pondremos programas de ejemplo de entrenamiento que podáis hacer en casa con muy poco equipamiento. </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> <b> Principios de especificidad y sobrecarga </b> . Sea lo que sea lo que hagamos en casa, debe ir acorde con nuestro objetivo. Estos principios van de la mano porque es el sistema que experimenta esa sobrecarga el que va a recibir el estímulo de entrenamiento. </p> <br/> <p> En el caso de la fuerza e hipertrofia, está demostrado que para obtener adaptaciones significativas a largo plazo en términos de fuerza e hipertrofia debemos trabajar con cargas de al menos un 30% de nuestra fuerza máxima cerca del fallo (alrededor de unas 5 repeticiones parece ser el mínimo). Con un 30% de nuestro 1rm una persona suele poder hacerse entre 25 y 40 repeticiones. Esto implica, que, si nuestro objetivo es incrementar o mantener nuestra fuerza o masa muscular, debemos seleccionar ejercicios y cargas con las que alcancemos el fallo muscular como máximo en ese rango de repeticiones. </p> <br/> <p> <i> Por ejemplo, si queremos mantener o incrementar nuestra fuerza y masa muscular en las piernas, hacer series de 100 sentadillas con nuestro propio peso no sería la mejor opción ya que estaríamos muy lejos de ese umbral de intensidad mínimo. Hacer series de 100 sentadillas podría ser un buen ejercicio de acondicionamiento cardio respiratorio y de resistencia muscular localizada, pero si queremos atacar el sistema fuerza-masa muscular debemos buscar en otro ejercicio con el que alcancemos el fallo muscular antes, como una sentadilla unilateral. </i> </p> <br/> <p> Ya que probablemente no tenemos mucho equipamiento en casa, seguramente vayas a tener dificultades a la hora de alcanzar este umbral de intensidad. Más adelante veremos algunas ideas y modificaciones de ejercicios para intentar aproximarnos lo máximo posible a estos umbrales. </p> <p> <i> Si tu objetivo es perder peso, lee nuestro siguiente artículo si quieres aprender más acerca de porque incluir entrenamiento de fuerza en tu programa es lo mejor que puedes hacer: </i> <a href="http://www.kaizenepn.es/articulos/fuerza-grasa"> http://www.kaizenepn.es/articulos/fuerza-grasa </a> </p> <p> <i> </i> </p> <p> Finalmente, el principio de sobrecarga tiene un componente dinámico, que además es la razón del nombre de nuestra empresa. La sobrecarga debe ser progresiva a lo largo del tiempo para seguir siendo efectiva. Conforme nuestro cuerpo se va adaptando al entrenamiento que realizamos debemos incrementar la dificultad de nuestro entrenamiento de forma gradual. </p> <br/> <p> Kaizen proviene de las palabras japonesas KAI -cambio- y ZEN -bueno-, y representa una metodología muy utilizada en el mundo empresarial basada en el control y repetición continua de las acciones implicadas en el éxito de un proceso. Es un proceso de mejora continua basado en acciones concretas, simples y sencillas que poco a poco llevan a la consecución de un objetivo mayor. Una gran victoria no es más que la suma de pequeños logros. </p> <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/kanji-07.png" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF></w:DoNotPromoteQF> <w:LidThemeOther>ES</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> 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mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <b> 2- </b> <!--[endif]--> <b> Entrena el cuerpo de forma equilibrada. </b> Más allá de consideraciones estéticas, debemos intentar en la medida de lo posible entrenar todo nuestro cuerpo de forma más o menos equilibrada. Con esto nos referimos especialmente a que exista un equilibrio entre el trabajo de empuje y de tracción. Entrenando en casa, la capacidad que tenemos de entrenar nuestra musculatura de empuje es muy elevada, con infinitas variaciones de flexiones, mientras que a la hora de entrenar nuestra espalda salvo que tengamos una barra de dominadas o similar nos vamos a ver más limitados. Puede ser tentador hacer mucho más trabajo de empuje que de tracción durante estas semanas, pero debemos hacer un esfuerzo para mantener un equilibrio entre ambos tipos de trabajo para mantener la salud de nuestra articulación del hombro, espalda y cervicales, que ya de por si pueden estar en mayor peligro durante estas semanas de arresto domiciliario en las que seguro estamos pasando más tiempo del que deberíamos en el ordenador o en la tele con una postura muy anteriorizada. </p> <p> <b> </b> </p> <br/> <p> Vamos a intentar mantener una relación 1:1 o como mucho 1:2 entre el trabajo de empuje y de tracción de estos días. </p> <p> <b> </b> </p> <p> <b> ¿Qué vamos a necesitar? </b> Os recomiendo encarecidamente disponer de al menos una goma de dureza alta. Con ello, una maleta o mochila o garrafas de agua y un poco de imaginación seremos capaces de tener un entrenamiento efectivo y seguro durante estos días. </p> <!--EndFragment--> <p> </p> </div> Mon, 30 Mar 2020 12:24:21 GMT https://www.kaizenepn.es/articulos/entrenamiento-cuarentena-principiosa53bb7ad alcorcon,entrenamiento,personal,entrenar,en,casa,kaizen,perder,peso,fuerza,salud thumbnail https://www.kaizenepn.es/articulos/info-coronavirus-potasio22201759 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/potasio+corona.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> En este estudio realizado en pacientes de corona virus, vemos como con una sencilla y saludable intervención dietética podemos ayudar a combatir algunos efectos negativos de la enfermedad. <br/> <!--StartFragment--> <a href="https://www.medrxiv.org/content/10.1101/2020.02.27.20028530v1"> https://www.medrxiv.org/content/10.1101/2020.02.27.20028530v1 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mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Cuando nos ponemos a dieta, nuestro objetivo real es perder grasa, no peso solamente, una de las dos cosas más importantes que debemos hacer para asegurarnos de que nuestros esfuerzos den el resultado que queremos es seguir una dieta con suficiente proteína. </p> <p> Como vemos en este estudio, con una dieta igualmente restrictiva calóricamente, los sujetos consiguen una pérdida de grasa sustancialmente mayor si siguen una dieta alta en proteína. </p> <p> <i> ¿Quieres saber más acerca de como mejorar los resultados de tus esfuerzos en la pérdida de peso? Lee nuestros siguientes artículos: </i> </p> <p> <i> <a href="http://www.kaizenepn.es/articulos/fuerza-grasa"> http://www.kaizenepn.es/articulos/fuerza-grasa </a> </i> </p> <p> <i> <a href="http://www.kaizenepn.es/articulos/fundamentos-parte-iv"> http://www.kaizenepn.es/articulos/fundamentos-parte-iv </a> </i> </p> <!--EndFragment--> <p> </p> </div> Tue, 10 Mar 2020 09:35:29 GMT https://www.kaizenepn.es/articulos/info-proteina-perderpesoc35735e0 alcorcon,nutricion,perder,peso,dieta,grasa,fat,oss,entrenamiento,personal,proteina thumbnail https://www.kaizenepn.es/articulos/info-sentadillas-lesiones77791808 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/sentadilla+lesi%C3%B3n+info.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> 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<p> Este nuevo estudio se suma a otros tantos que muestran el poderoso efecto del entrenamiento de fuerza a la hora de proteger a los atletas durante la práctica de su deporte. </p> <p> <i> ¿Quieres saber más acerca de como el entrenamiento de fuerza puede hacerte mejor atleta? Lee nuestro siguiente artículo: <a href="http://www.kaizenepn.es/articulos/alto-rendimiento"> http://www.kaizenepn.es/articulos/alto-rendimiento </a> </i> </p> <!--EndFragment--> <p> </p> </div> Thu, 27 Feb 2020 10:48:08 GMT https://www.kaizenepn.es/articulos/info-sentadillas-lesiones77791808 prevencion,lesiones,rehabilitacion,fuerza,alto,rendimiento,deportivo,alcorcon,entrenamiento,personal,lesion,rodilla thumbnail https://www.kaizenepn.es/articulos/info-ajo-meta6476da4a <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/ajo+meta+tensi%C3%B3n.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> 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mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Uno de los suplementos que más solemos recomendar por su fácil accesibilidad y numerosos beneficios para la salud es el ajo y, este nuevo meta análisis refuerza la posición del ajo como un instrumento seguro y efectivo en el tratamiento de la hipertensión. </p> <p> <!--StartFragment--> <a href="https://www.ncbi.nlm.nih.gov/pubmed/25557383"> https://www.ncbi.nlm.nih.gov/pubmed/25557383 </a> <!--EndFragment--> <br/> </p> <!--EndFragment--> <p> </p> </div> Wed, 12 Feb 2020 11:19:39 GMT https://www.kaizenepn.es/articulos/info-ajo-meta6476da4a alcorcon,entrenamiento,personal,nutricion,corazon,hipertension,salud,dieta,perder,peso,comer,sano thumbnail https://www.kaizenepn.es/articulos/info-bmd-proteineed0c1de <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/meta+proteina+bmd.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Cuando generamos un déficit calórico para perder peso, nuestro cuerpo puede consumir parte de sus tejidos magros para generar energía, entre los que se incluye nuestra masa osea. Una de las dos cosas que debemos hacer para evitarlo o atenuarlo todo lo posible, es consumir una dieta alta en proteínas como concluye este meta análisis. Si quieres aprender más acerca del segundo y vital elemento para conservar e incluso incrementar nuestra densidad mineral osea, lee nuestros artículos: <br/> <!--StartFragment--> <a href="http://www.kaizenepn.es/articulos/osteoporosis-parte-I"> http://www.kaizenepn.es/articulos/osteoporosis-parte-I </a> <!--EndFragment--> <br/> <!--StartFragment--> <a href="http://www.kaizenepn.es/articulos/osteoporosis-parte-II"> http://www.kaizenepn.es/articulos/osteoporosis-parte-II </a> <!--EndFragment--> <br/> </p> </div> Sat, 01 Feb 2020 08:24:06 GMT https://www.kaizenepn.es/articulos/info-bmd-proteineed0c1de alcorcon,entrenamiento,personal,nutricion,dieta,perder,peso,salud,densidad,mineral,osea,proteina thumbnail https://www.kaizenepn.es/articulos/meta-whey67eb8e8b <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/whey+meta+info.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--StartFragment--> La evidencia científica acerca de la utilidad de los suplementos de proteína sigue creciendo con este nuevo meta análisis en el que vemos como la suplementación con proteína suero nos puede ayudar a combatir numerosos problemas cardio metabólicos que lamentablemente afectan cada día a más y más gente. <br/> <br/> Si quieres aprender más acerca de que son los suplementos de proteína y cual es el adecuado para ti, lee nuestros artículos en los que responderemos a todas tus dudas acerca de este versátil suplemento dietético. <br/> <a href="http://www.kaizenepn.es/articulos/%20batidos-de-proteina-i"> http://www.kaizenepn.es/articulos/%20batidos-de-proteina-i </a> <br/> <a href="http://www.kaizenepn.es/artiuclos/batidos-de-proteina-parte-ii"> http://www.kaizenepn.es/artiuclos/batidos-de-proteina-parte-ii </a> <br/> <a href="http://www.kaizenepn.es/articulos/suplementos-proteina-iii"> http://www.kaizenepn.es/articulos/suplementos-proteina-iii </a> <br/> <br/> <br/> </p> </div> Wed, 22 Jan 2020 07:30:19 GMT https://www.kaizenepn.es/articulos/meta-whey67eb8e8b nutricion,alcorcon,dieta,proteina,suero,suplementacion,perder,peso,grasa,fat,loss,salud,entrenamiento,personal,whey thumbnail https://www.kaizenepn.es/articulos/intercalar-sedentarismo462df179 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/intercalar+actividad.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Una de las estrategias que más solemos recomendar a personas con trabajos muy sedentarios, es buscar introducir pequeños bloques de actividad moderada a lo largo del día. Ya sea en forma de pequeños paseos después de comer o aprovechar tener que hacer una llamada de teléfono para andar un poco, etc. En este estudio podemos ver como estos pequeños bloques de actividad pueden tener efectos muy beneficiosos y ayudarnos a combatir los efectos negativos de permanecer sentados la mayor parte del día. <br/> <br/> <!--StartFragment--> <a href="https://www.ncbi.nlm.nih.gov/pubmed/28544202"> https://www.ncbi.nlm.nih.gov/pubmed/28544202 </a> <!--EndFragment--> <br/> </p> </div> Sun, 12 Jan 2020 10:05:21 GMT https://www.kaizenepn.es/articulos/intercalar-sedentarismo462df179 perder,peso,sedentarismo,actividad,salud,alcorcon,entrenamiento,personal,nutricion,grasa,metabolismo thumbnail https://www.kaizenepn.es/articulos/info-metforminvsdietexerciseaceca308 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/metformin+vs+dietaejercicio.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Nuevo meta análisis comparando los efectos de la metformina en el tratamiento de la diabetes de tipo II, con otras intervenciones comunes en el tratamiento de esta patología, incluyendo la modificación de la dieta y un programa de ejercicio, que nos enseña que la metformina puede ser superior a otros fármacos de su misma categoría, pero palidece en comparación con una buena dieta y entrenamiento. <br/> <!--StartFragment--> <a href="https://www.medscape.com/viewarticle/922908?fbclid=IwAR3ussTVdMOKE9rTg_fyanqURkI98BYIO_mhwMn0g5ImgmTBvMAADLkpp4A"> https://www.medscape.com/viewarticle/922908?fbclid=IwAR3ussTVdMOKE9rTg_fyanqURkI98BYIO_mhwMn0g5ImgmTBvMAADLkpp4A </a> <!--EndFragment--> <br/> ¿Quieres saber más acerca de como el ejercicio y la nutrición pueden ayudarte a tratar otras patologías? Sigue leyendo en nuestro blog artículos como : <!--StartFragment--> <a href="http://www.kaizenepn.es/articulos/mejorando-hipertension"> http://www.kaizenepn.es/articulos/mejorando-hipertension </a> o <!--StartFragment--> <a href="http://www.kaizenepn.es/articulos/mejorando-colesterol"> http://www.kaizenepn.es/articulos/mejorando-colesterol </a> <!--EndFragment--> <!--EndFragment--> </p> </div> Sun, 29 Dec 2019 15:55:13 GMT https://www.kaizenepn.es/articulos/info-metforminvsdietexerciseaceca308 alcorcon,salud,nutricion,diabetes,tipo,2,entrenamiento,personal,hiperglicemia,metformina,ejercicio,dieta,perder,peso thumbnail https://www.kaizenepn.es/articulos/info-embarazo-intensidadfef4e434 <h3> Esto es un subtítulo para su nueva entrada </h3> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/embarazon+intensidad.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> La evidencia científica acerca de los efectos del entrenamiento de alta intensidad en embarazadas ha sido tradicionalmente escasa por temor a causar cualquier perturbación en el desarrollo del bebe. Afortunadamente, tenemos un nuevo meta análisis que concluye que es seguro incluso en el tercer mes de embarazo, sumándose a un creciente cuerpo científico que tanto en poblaciones especiales como en el público general, no debemos tener miedo al ejercicio si no al sedentarismo. <br/> <!--StartFragment--> <a href="https://www.ncbi.nlm.nih.gov/pubmed/31391016?dopt=Abstract&amp;fbclid=IwAR2Omgdwar1bVCSUvbmjQqygUo04dYc21NTSJxx0edl-On5qNo9LsJztdA0"> https://www.ncbi.nlm.nih.gov/pubmed/31391016?dopt=Abstract&amp;fbclid=IwAR2Omgdwar1bVCSUvbmjQqygUo04dYc21NTSJxx0edl-On5qNo9LsJztdA0 </a> <!--EndFragment--> <br/> <!--StartFragment--> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4978349/"> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4978349/ </a> <!--EndFragment--> <br/> </p> </div> Sat, 21 Dec 2019 19:25:02 GMT https://www.kaizenepn.es/articulos/info-embarazo-intensidadfef4e434 alcorcon,entrenamiento,personal,intensidad,embarazo,saludable,embarazadas,gestacion,fuerza,salud thumbnail https://www.kaizenepn.es/articulos/nutricion-rendimiento-parte-i9c49ba45 <h3> Cualquier atleta que se precie es consciente de la importancia de la nutrición para alcanzar su máximo potencial en su deporte, pero muchas veces nos encontramos con que no sabemos concretar qué aspectos debe cubrir la intervención nutricional de un atleta cuyo objetivo es mejorar su rendimiento. ¿Se trata simplemente de comer sano (y no nos vamos a atrever a entrar a hablar acerca de que significa esto exactamente si es que significa algo), tomar aquarius en vez de coca cola? Vamos a verlo. </h3> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/nutricion+y+rendimiento+infogr%C3%A1fico.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF></w:DoNotPromoteQF> <w:LidThemeOther>ES</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> 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mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <b> Objetivos de un plan nutricional enfocado al rendimiento. </b> </p> <p> Cualquier plan nutricional debe ajustarse a las necesidades y particularidades del individuo. En el caso de un atleta, tenemos dos frentes a cubrir desde el punto de vista nutricional. </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Dar soporte a la actividad del atleta, que a su vez podemos dividir en: </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Favorecer la recuperación y adaptación a los entrenamientos orientados al desarrollo físico y técnico del atleta. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Mantener al atleta plenamente recuperado y listo para rendir en sus eventos deportivos. </p> <p> Estos dos aspectos las estrategias nutricionales muchas veces se solaparán, como por ejemplo un adecuado consumo calórico, en otros casos, nos encontraremos en que pueden encontrarse enfrentados, como puede ser en el caso de ayudas ergogénicas destinadas al control del estrés oxidativo y la inflamación, que ayudarán al atleta a estar listo antes para rendir al máximo nivel entre eventos competitivos, pero reducirán los efectos adaptivos positivos de sus entrenamientos. 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mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <i> Quieres saber más acerca de como el entrenamiento de fuerza puede ayudarte a rendir mejor en tu deporte lee nuestro siguiente artículo: </i> <a href="http://www.kaizenepn.es/articulos/alto-rendimiento"> http://www.kaizenepn.es/articulos/alto-rendimiento </a> </p> <p> Ya sea para incrementar los niveles de masa muscular o para reducir los niveles de grasa corporal, una intervención nutricional acorde con ese objetivo se vuelve imprescindible. Y si bien en el caso primero, el del atleta que busca incrementar su masa muscular, el acercamiento nutricional será muy similar al usado cuando busquemos incrementar su rendimiento, cuando el objetivo es reducir los niveles de grasa del atleta nos encontraremos con varios problemas. </p> <p> Como hemos visto en numerosos otros artículos, la perdida de grasa va a requerir niveles variables de restricción calórica a lo largo del tiempo, y esta restricción calórica: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Afectará de manera aguda al rendimiento del atleta, en proporción directa a la severidad de la restricción. <i> </i> </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Reducirá o incluso frenará completamente el ritmo de adaptación del atleta a algunos aspectos de su entrenamiento, en especial los que impliquen adaptaciones a nivel estructural (ya sea creación de nuevo músculo, tendones etc) <i> </i> </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> También su ratio de recuperación se verá afectado negativamente. El atleta tardará más tiempo en recuperarse entre esfuerzos y su probabilidad de lesionarse o caer enfermo se incrementará durante un déficit calórico. <i> </i> </p> <p> Por estas razones, de nuevo aparece la idea de que debemos enfocar la nutrición del atleta de una forma fásica en la cual daremos prioridad a unos objetivos u otros para no solo conseguir que el atleta de lo mejor de si mismo en las competiciones más cercanas, si no que continúe desarrollando sus capacidades a lo largo de su carrera deportiva. En la siguiente parte, hablaremos de como podemos organizar el calendario anual del atleta en base a estos principios. </p> <!--EndFragment--> <p> </p> </div> Mon, 25 Nov 2019 12:55:50 GMT https://www.kaizenepn.es/articulos/nutricion-rendimiento-parte-i9c49ba45 nutricion,alcorcon,dieta,entrenamientopersonal,nutricionista,rendimiento,deporte,atletismo,deportivo thumbnail https://www.kaizenepn.es/articulos/suplementos-proteina-iii69eb99cd <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/suero+infogr%C3%A1fico.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> 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Priority="50" Name="List Table 5 Dark Accent 6"></w:LsdException> <w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful Accent 6"></w:LsdException> <w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful Accent 6"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Mention"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Hyperlink"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Hashtag"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Unresolved Mention"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Link"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Los suplementos de proteína a base de suero son los más usados en el mundo de la suplementación deportiva. El suero o whey tiene algunas características especiales que lo diferencian de otros suplementos de proteínas y que puede hacer que tengan aplicaciones especiales más allá de ser un extra de proteínas en tu dieta. </p> <p> <!--[if !supportLists]--> <b> 1. </b> <!--[endif]--> <b> Es la proteína de mayor valor biológico existente. </b> </p> <p> El suero tiene una cantidad muy elevada de aminoácidos esenciales de gran biodisponibilidad y absorción. Tanto es así, que la proteína de suero es el estándar de oro a la hora de hablar de calidad en una proteína. Esto la convierte en la proteína ideal para personas que tienen dificultad consumiendo suficientes de proteínas en su dieta, como vegetarianos no estrictos que están abiertos a consumir lácteos. </p> <p> <!--[if !supportLists]--> <b> 2. </b> <!--[endif]--> <b> Su absorción es muy rápida. </b> </p> <p> La elevación de aminoácidos en sangre tras su ingesta es la más rápida y pronunciada dentro de las proteínas completas. Si bien su uso después de entrenar para acelerar la recuperación por esta vía es muy cuestionable, esta <b> <i> característica puede ser muy interesante a la hora de contrarrestar la resistencia a la señalización anabólica que aparece con la edad y que favorece la aparición de sarcopenia, por lo que puede ser de especial ayuda para personas mayores. ( </i> </b> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3201893/"> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3201893/ </a> <b> <i> ) </i> </b> </p> <p> <i> Si quieres saber más acerca de la importancia de mantener nuestra masa muscular conforme nos hacemos mayores, lee nuestro siguiente artículo: </i> </p> <p> <a href="http://www.kaizenepn.es/articulo/entrenamiento-en-mayores"> <i> http://www.kaizenepn.es/articulo/entrenamiento-en-mayores </i> </a> <i> </i> </p> <p> <!--[if !supportLists]--> <b> 3. </b> <!--[endif]--> <b> Contiene compuestos potencialmente beneficiosos para varias condiciones </b> </p> <p> La proteína de suero en sus formas menos procesadas (concentrados) contienen péptidos que son absorbidos intactos por el organismo ejerciendo varias acciones en el cuerpo. Entre ellas se han identificado: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Efectos antidiabéticos </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Atenuación de la dislipidemia (triglicéridos y colesterol alterados) </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Efectos antioxidantes </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Efectos protectores de hígado y riñones </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Efectos potenciadores de la función inmunológica. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Mejoras en los niveles de apetito </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Mejoras espontáneas en la composición corporal </p> <p> <a href="https://www.ncbi.nlm.nih.gov/pubmed/29053995"> https://www.ncbi.nlm.nih.gov/pubmed/29053995 </a> </p> <p> <a href="http://www.jipbs.com/VolumeArticles/FullTextPDF/425_JIPBSV5I413.pdf"> http://www.jipbs.com/VolumeArticles/FullTextPDF/425_JIPBSV5I413.pdf </a> </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Tipos de proteína de suero </p> <p> En general podemos encontrar 3 clases de proteínas de suero en el mercado: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Concentrados: Son la forma menos procesada y que por tanto contiene mayores trazas de carbohidratos y grasas, pero también mayor número de estos compuestos beneficiosos de los que acabamos de hablar. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Aislados: Tienen menor cantidad de trazas de otros nutrientes, el procesado adicional incrementa los costes y daña algunos de esos compuestos beneficiosos, pero algunas personas con intolerancia a la lactosa toleran mucho mejor los aislados que los concentrados al tener cantidades menores de lactosa. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Hidrolizados: Contienen proteína de suero parcialmente digerida externamente y su absorción es la más rápida de los 3 tipos. También este procesamiento adicional encarece considerablemente el producto. En mi opinión solo son interesantes en situaciones extremadamente particulares en ámbitos de alto rendimiento deportivo. </p> <p> Nosotros solemos recomendar los concentrados salvo en los casos en que la persona tenga problemas digestivos con ellos, en esos casos, los aislados pueden ser una segunda opción si la persona todavía busca la conveniencia de consumir proteína en forma de batidos. </p> <!--EndFragment--> <p> </p> </div> Mon, 11 Nov 2019 12:06:02 GMT https://www.kaizenepn.es/articulos/suplementos-proteina-iii69eb99cd nutricion,proteina,dieta,perder,peso,alcorcon,entrenamiento,personal,salud,alimentación,suplementos thumbnail https://www.kaizenepn.es/artiuclos/batidos-de-proteina-parte-ii430f3b5f <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/clases+de+suplementos+de+proteina+info.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> 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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Link Error"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Cada vez hay mayor numero de tipos de suplementos de proteína, pero básicamente podemos clasificarlos en: </p> <p> <!--[if !supportLists]--> a) <!--[endif]--> Suplementos de proteínas lácteas: Son los tradicionalmente más usados, principalmente por su históricamente bajo coste (aunque en los últimos años el precio de la materia prima se ha incrementado notablemente) y por el hecho de que sus proteínas son de gran valor biológico, es decir, contienen un elevado número de aminoácidos esenciales. Además, debido a las propiedades organolépticas de la leche, y al hecho de llevar en el mercado ya varias décadas, el sabor de estos suplementos de proteína es el más perfeccionado de todos los batidos de proteína pudiendo encontrar una gran variedad sabores deliciosos para prácticamente todos los gustos. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Proteína de suero. Los batidos de proteína de suero son los más habituales. Su ingrediente principal es el suero láctico, que es un componente de la leche que contiene un elevado nivel de proteínas de muy rápida digestión. Hablaremos más detenidamente de ellos en una sección posterior por ser los más utilizados y por tener aplicaciones que van más haya de ser un sustituto alimenticio sin más. En cualquier caso, los batidos de suero o whey, son una opción muy económica y si eliges bien los sabores, deliciosa de añadir proteína a tu dieta de calidad a tu dieta de forma muy conveniente y son por ello los que más solemos recomendar. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Proteína de caseína. Otro componente de la leche, en este caso la caseína, una proteína de digestión mucho más lenta que además puede usarse como espesante alimenticio. Debido a estas propiedades, puede ser especialmente interesante para su uso en la elaboración de postres como helados de proteína, o como sustituto alimenticio más efectivo que la proteína de suero al ser su digestión mas lenta y ser más saciantes. </p> <p> <!--[if !supportLists]--> b) <!--[endif]--> Suplementos de proteínas vegetales: Han aparecido recientemente en el mercado debido al auge de dietas veganas y vegetarianas y al reconocimiento de la importancia de un consumo adecuado de proteína en estas poblaciones (Si quieres saber más, lee nuestro siguiente artículo acerca de este tema <a href="http://www.kaizenepn.es/articulos/dieta-vegetariana"> http://www.kaizenepn.es/articulos/dieta-vegetariana </a> ), junto al encarecimiento de las proteínas lácteas. Su valor biológico suele ser menor que el de otras proteínas de origen animal, y la mayoría de personas no encuentra su sabor tan agradable como el de las proteínas lácteas. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Proteína de soja: La proteína de soja además de tener un bajo coste, tiene un alto valor biológico casi comparable con el de las proteínas de origen animal, lo que la convirtió en una candidata idónea para convertirse en la proteína estrella de esta línea de productos. Sin embargo, se ha ido viendo en los últimos años, como distintos compuestos presentes en la soja pueden ser perjudiciales para la salud (especialmente salud tiroidea) consumidos en grandes cantidades, haciendo esta opción mucho menos atractiva. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Proteínas de guisante, legumbres y cereales. Debido a los problemas que plantea la proteína de soja, los fabricantes de suplementos de proteína vegetales están intentando promover el uso de otras proteínas vegetales alternativas a la soja. El valor biológico de estas proteínas es reducido en comparación con el de proteínas de origen animal, careciendo de cantidades importantes de algunos aminoácidos, pero no tienen los problemas que tiene la proteína de soja. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Combinaciones de proteínas vegetales, para combatir las carencias de algunos aminoácidos que tienen fuentes aisladas de proteínas vegetales, se utilizan combinaciones de distintas fuentes para corregir los defectos de unas proteínas con los excesos de otras y conseguir una proteína completa. Además, se puede usar con menor peligro de sobre dosificación pequeñas cantidades de proteína de soja en la mezcla para equilibrar el contenido de aminoácidos. En mi opinión, si vas a consumir una proteína vegetal, las combinaciones de proteínas vegetales son la mejor opción. </p> <p> <!--[if !supportLists]--> c) <!--[endif]--> Suplementos de proteínas cárnicas. En un intento de conseguir mayores márgenes de beneficios frente al encarecimiento de las proteínas de leche y de crear un producto diferenciado, algunas compañías están empezando a vender suplementos de proteína a base de carne procesada para poder ser consumida en forma de batido. Actualmente, no creo que sean interesantes por su coste ni por su sabor ni características nutricionales. </p> <p> <!--[if !supportLists]--> d) <!--[endif]--> Misceláneos. En esta categoría voy a aglutinar otra serie de productos que tienen como base una proteína, más otra serie de productos añadidos. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Ganadores de peso: Son productos consistentes en alguna proteína junto a grandes cantidades de otro producto de alto valor calórico, para personas que necesitan, o creen que necesitan ganar peso y están teniendo problemas consiguiéndolo con una dieta normal. No son particularmente eficientes por su coste, especialmente teniendo en cuenta sus ingredientes (normalmente, alguna proteína barata y la mayor cantidad de azúcar posible). </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Sustitutos alimenticios: Estos suplementos, intentan sustituir una comida completa, aportando tanto proteína, como carbohidratos y grasas y algunos extractos vegetales. Pueden tener varias aplicaciones en situaciones muy específicas de las que quizás hablaremos en el futuro, pero por lo general no suelen estar muy bien formulados, sus ingredientes no son de buena calidad y su coste es astronómico, no los recomendaría en prácticamente ninguna situación por estos motivos, siendo más interesante comprar la proteína de forma separada y preparar tú el sustitutivo con los ingredientes y nutrientes que necesites para tus objetivos. </p> <!--EndFragment--> <p> </p> </div> Sun, 03 Nov 2019 11:51:04 GMT https://www.kaizenepn.es/artiuclos/batidos-de-proteina-parte-ii430f3b5f alcorcon,nutricion,proteina,alimentacion,saludable,suplementación,whey,entrenamiento,personal,salud,dieta,perder,peso thumbnail https://www.kaizenepn.es/articulos/-batidos-de-proteina-i En este artículo vamos a hablar de uno de los suplementos nutricionales vez más usados por un abanico cada vez más amplio de personas <h3> En este artículo vamos a hablar de uno de los suplementos 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font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <b> Puntos clave </b> </p> <p> <b> <i> ¿Qué son los batidos de proteína? </i> </b> </p> <p> En general, son productos consistentes en alguna proteína en polvo, más o menos soluble en agua, pensados para ser consumidos como batido, ya sea solos o con otro tipo de alimento. Las características del batido en sí, dependerán del tipo de proteína y demás ingredientes utilizados. </p> <p> <b> <i> ¿Es bueno tomarlos? </i> </b> </p> <p> Salvo situaciones y tipos muy particulares, los batidos de proteína son una alternativa más en nuestra dieta para consumir proteína, de la misma forma que un filete, o una tortilla, con la diferencia de que son muy fáciles y rápidos de preparar, a parte de eso, no tienen nada de mágico ni de peligroso. </p> <p> <i> ¿Quieres saber más acerca de por que puede ser buena idea incrementar la cantidad de proteínas en tu dieta?, lee nuestro siguiente artículo: </i> </p> <p> <i> <a href="http://www.kaizenepn.es/articulo/proteina"> http://www.kaizenepn.es/articulo/proteina </a> </i> </p> <br/> <p> <b> <i> ¿Cuándo debería tomarlos? </i> </b> </p> <p> El momento idóneo para tomarlos es todo aquel en el que seria buena idea consumir algo de proteína, y no podamos o no nos resulte conveniente consumir otra fuente de proteínas como carne o pescado. </p> <p> <i> Maximiza al máximo los estados nutricionales de tu organismo consumiendo una porción de proteína en todas tus comidas. </i> </p> <p> <a href="http://www.kaizenepn.es/articulos/fundamentos-parte-VII"> http://www.kaizenepn.es/articulos/fundamentos-parte-VII </a> <i> </i> </p> <p> <br/> </p> <p> La semana que viene seguiremos estar pequeña serie de artículos hablando de los distintos tipos de suplementos de proteínas a nuestra disposición. </p> <!--EndFragment--> <p> </p> </div> Tue, 15 Oct 2019 10:49:26 GMT https://www.kaizenepn.es/articulos/-batidos-de-proteina-i nutricion,alcorcon,dieta,proteinas,batidos,whey,suplementos,entrenamiento,personal,salud thumbnail https://www.kaizenepn.es/articulos/info-fuerzaagingeaa47de3 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/fuerza+tratamiento+edad+infogr%C3%A1fico.png" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> El entrenamiento de fuerza como ya vimos en anteriores artículos <!--StartFragment--> <a href="http://www.kaizenepn.es/articulo/entrenamiento-en-mayores"> http://www.kaizenepn.es/articulo/entrenamiento-en-mayores </a> , es una intervención muy efectiva a la hora de tratar las patologías y morbilidades asociadas con el envejecimiento, y esta nueva revisión sistemática nos lo reafirma <!--EndFragment--> </p> </div> Tue, 08 Oct 2019 07:06:50 GMT https://www.kaizenepn.es/articulos/info-fuerzaagingeaa47de3 alcorcon,fuerza,envejecimiento,saludable,salud,entrenamiento,personal thumbnail https://www.kaizenepn.es/articulos/info-menssanakidsaa6009f5 <h3> Si estas pensando en apuntar a tu hijo a clases particulares para mejorar sus notas, quizás pasar más tiempo sentado no sea la mejor opción. En este estudio observaron como los niños en mejor condición física sacaban mejores notas que los menores en peor condición. ¿Quieres saber más acerca de que clase de actividad física puede ser la adecuada para tu hijo? Quizás te interese nuestra serie de artículos de entrenamiento de fuerza en menores que puedes leer en: http://www.kaizenepn.es/articulos/fuerza-menores-parte-I </h3> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/mens+sana+kids.jpg" alt="" title=""/> <span> </span> </div> Wed, 02 Oct 2019 10:01:58 GMT https://www.kaizenepn.es/articulos/info-menssanakidsaa6009f5 alcorcon,nutricion,entrenamiento,personal,menores,salud,cognicion,cardio,fuerza thumbnail https://www.kaizenepn.es/articulos/mejorando-hipertension71380df8 Mejorando tu salud a través de la nutrición yel ejercicio. ¿Cómo podemos mejorar nuestros niveles de presión sanguínea? <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/articulo+hipertensi%C3%B3n+info.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> 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Link Error"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Continuamos la serie de artículos en la que hablamos de cómo podemos usar el ejercicio y la alimentación para el tratamiento de varios problemas de la salud, con otro de los grandes demonios que acosa a gran parte de nuestra población, la hipertensión. </p> <p> <b> ¿Por qué debería molestarme en hacer ejercicio y dieta para mejorar mi presión sanguínea cuando puedo tomar una pastilla y olvidarme de todo esto? </b> </p> <p> Al contrario que en el caso del colesterol, el tratamiento farmacológico si es eficaz a la hora de reducir la mortalidad de los pacientes con hipertensión. </p> <p> Sin embargo, siguen presentando varios inconvenientes: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> El primero y más evidente es la dependencia de un fármaco toda nuestra vida. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Los distintos tipos de medicación para corregir el colesterol tienen diversos efectos secundarios que pueden afectar a tu salud de otras formas o reducir tu calidad de vida. Por ejemplo, la clase de medicación que menos efectos secundarios tiene puede provocar un episodio de hiperkalemia (exceso de potasio en circulación) con efectos nefastos para tus riñones ( <a href="https://www.ncbi.nlm.nih.gov/pubmed/21883995"> https://www.ncbi.nlm.nih.gov/pubmed/21883995 </a> ), otros tratamientos más agresivos como los beta bloqueadores pueden terminar exacerbando el problema provocando ganancia de peso en los pacientes que los consumen.( <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6109660/"> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6109660/ </a> ) </p> <p> Además, los efectos de una buena dieta y ejercicio son aditivos a los de la medicación , pudiendo contribuir a reducir el número y dosis de fármacos usados en el tratamiento de la hipertensión si siguen siendo necesarios( <a href="https://www.ncbi.nlm.nih.gov/pubmed/23658561"> https://www.ncbi.nlm.nih.gov/pubmed/23658561 </a> ), además de que en solitario sigue siendo al menos tan efectiva o más que estos teniendo solo efectos adicionales positivos sobre tu salud ( <a href="https://bjsm.bmj.com/content/53/14/859"> https://bjsm.bmj.com/content/53/14/859 </a> ) </p> <p> <b> <i> ¿Quieres saber más acerca de como el ejercicio puede ayudarte a mejorar tu salud? </i> </b> <a href="http://www.kaizenepn.es/articulos/kaizensalud"> <b> <i> http://www.kaizenepn.es/articulos/kaizensalud </i> </b> </a> <b> <i> </i> </b> </p> <br/> <p> <b> ¿Qué puedo hacer para mejorar mis niveles de colesterol y salud cardiovascular? </b> </p> <p> 1º- Perder peso: El sobrepeso es el factor de riesgo principal a la hora de desarrollar enfermedades cardio metabólicas, en especial para las personas con un patrón de obesidad muy centralizado (alrededor del abdomen), la intervención primaria a la hora de mejorar tu salud cardiovascular debe girar en torno a conseguir a reducir tus niveles de grasa. </p> <p> <b> Si quieres saber más acerca de cómo conseguirlo, lee nuestra serie de artículos “fundamentos de la pérdida de peso” </b> <a href="http://www.kaizenepn.es/articulos/fundamentos-parte-I"> <b> http://www.kaizenepn.es/articulos/fundamentos-parte-I </b> </a> <b> </b> </p> <p> En el caso particular de la hipertensión, existe una relación lineal entre la reducción de peso de los pacientes con sobrepeso y la reducción de sus niveles de presión sanguínea ( <a href="https://www.ncbi.nlm.nih.gov/pubmed/3070038"> https://www.ncbi.nlm.nih.gov/pubmed/3070038 </a> ) a razón de 0,1 a 0,12 puntos de reducción por cada kilo perdido. </p> <p> 2º Realizar una combinación de entrenamiento de fuerza, ejercicio de alta intensidad y entrenamiento cardiovascular al menos 2 veces por semana. Independientemente de la dieta, el ejercicio físico mejora enormemente tu salud cardio metabólica ( <a href="https://www.instagram.com/p/BuniCHYHayk/?utm_source=ig_web_copy_link"> https://www.instagram.com/p/BuniCHYHayk/?utm_source=ig_web_copy_link </a> ), teniendo el entrenamiento de fuerza y el de resistencia efectos distintos y aditivos entre si sobre tu salud. En el caso especial de la hipertensión, una frecuencia de actividad mayor puede ser especialmente interesante. </p> <br/> <p> 3º Una dieta rica en verdura y fruta es especialmente importante si sufres de hipertensión por varios motivos. Primero, la verdura y fruta son fuentes excelentes de potasio, y seguir una dieta rica en potasio tiene un efecto muy positivo en tus niveles de presión sanguínea, especialmente si eres sensible al sodio. ( <a href="https://www.ncbi.nlm.nih.gov/pubmed/6360869"> https://www.ncbi.nlm.nih.gov/pubmed/6360869 </a> ).. De hecho, uno de los fármacos más usados para tratar la hipertensión funciona incrementando artificialmente los niveles de potasio en circulación. Además, contienen otros compuestos como fenoles y nitratos naturales que tienen efectos muy positivos para tu salud cardiovascular en general, y tus niveles de presión sanguínea en particular. ( <a href="https://www.ncbi.nlm.nih.gov/pubmed/26320302"> https://www.ncbi.nlm.nih.gov/pubmed/26320302 </a> ) </p> <p> <b> ¿Qué pasa con la sal en mi dieta? ¿Tengo que controlarla? </b> </p> <p> Aunque sea una de las intervenciones más populares, seguir una dieta baja en sodio para el tratamiento de la hipertensión solo es efectiva en un segmento pequeño de la población, siendo sus efectos reducidos y transitorios, observándose incluso un incremento de la mortalidad con niveles muy reducidos de sodio dietético. ( <a href="https://www.ncbi.nlm.nih.gov/pubmed/24651634"> https://www.ncbi.nlm.nih.gov/pubmed/24651634 </a> ). Incrementar los niveles de potasio en estas poblaciones como hablábamos en el punto 3 solventa el problema sin afectar a los niveles de sodio dietético. </p> <p> En cualquier caso, la intervención nutricional deberá estar principalmente orientada a la reducción de los niveles de grasa del sujeto, asegurar que el paciente consume suficiente verdura y fruta y es capaz de realizar y recuperarse de un programa de ejercicios que se adecue a sus necesidades y estado actual, quedando el control de los niveles de sodio en un plano secundario salvo casos muy extremos. </p> <!--EndFragment--> <p> </p> </div> Tue, 24 Sep 2019 10:20:46 GMT https://www.kaizenepn.es/articulos/mejorando-hipertension71380df8 salud,alcorcon,nutricion,entrenamiento,personal,dieta,perder,peso,hipertension,presion,sanguinea thumbnail https://www.kaizenepn.es/articulos/info-fuerza-envejecimientodbf06645 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/enfermedad+envejecimiento+fuerza.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Como vemos en este nuevo estudio, el entrenamiento de fuerza es una de las intervenciones más efectivas a la hora de retrasar los efectos más perniciosos del envejecimiento. <a href="http://www.kaizenepn.es/articulo/entrenamiento-en-mayores"> http://www.kaizenepn.es/articulo/entrenamiento-en-mayores </a> #alcorcon #envejecimientosaludable #terceraedad #entrenamientopersonal #entrenamiento de fuerza #salud </p> </div> Sat, 10 Aug 2019 10:04:14 GMT https://www.kaizenepn.es/articulos/info-fuerza-envejecimientodbf06645 salud,entrenamiento,fuerza,alcorcon,personal,envejecimiento,saludable thumbnail https://www.kaizenepn.es/articulos/mejorando-colesterolbe31cd12 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/colesterol.jpg" alt="" title=""/> <span> </span> 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Name="Unresolved Mention"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Link"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> En esta serie de artículos vamos a hablar de cómo podemos usar el ejercicio y la alimentación para el tratamiento de varios problemas de la salud. <br/> </p> <p> En esta primera parte, vamos a hablar acerca de como podemos mejorar nuestros niveles de colesterol, pero primero. </p> <p> <b> ¿Por qué debería molestarme en hacer ejercicio y dieta para mejorar mi colesterol cuando puedo tomar una pastilla y olvidarme de todo esto? </b> </p> <p> Además de la inconveniencia de depender de un fármaco toda nuestra vida, la medicación para mejorar el colesterol, al contrario que otros tratamientos farmacológicos para tratar otras enfermedades cardio metabólicas (como la hipertensión o diabetes) parece no mejorar en absoluto los índices de mortalidad de los pacientes tratados con ellas (Cholesterol confusion and statin controversy, <i> Robert DuBroff and Michel de Lorgeril World J Cardiol. 2015 Jul 26; 7(7): 404–409.), </i> además de tener numerosos riesgos para la salud en muchos casos <i> (Nunes, J. P. L. (2017). </i> <i> Statins and the cholesterol mortality paradox. Scottish Medical Journal, 62(1).) </i> </p> <p> Por esta razón las intervenciones no farmacológicas a la hora de mejorar nuestra salud cardiovascular nos parecen especialmente interesantes en estas situaciones, sobre todo teniendo en cuenta todos los beneficios que seguir un estilo de vida saludable puede aportarnos ( <a href="http://www.kaizenepn.es/articulos/kaizensalud"> http://www.kaizenepn.es/articulos/kaizensalud </a> ) </p> <br/> <p> <b> ¿Qué puedo hacer para mejorar mis niveles de colesterol y salud cardiovascular? </b> </p> <p> 1º- Perder peso: El sobrepeso es el factor de riesgo principal a la hora de desarrollar enfermedades cardio metabólicas, en especial para las personas con un patrón de obesidad muy centralizado (alrededor del abdomen), la intervención primaria a la hora de mejorar tu salud cardiovascular debe girar en torno a conseguir a reducir tus niveles de grasa. Si quieres saber más acerca de cómo conseguirlo, lee nuestra serie de artículos “fundamentos de la pérdida de peso” <a href="http://www.kaizenepn.es/articulos/fundamentos-parte-I"> http://www.kaizenepn.es/articulos/fundamentos-parte-I </a> </p> <p> 2º Realizar una combinación de entrenamiento de fuerza, ejercicio de alta intensidad y entrenamiento cardiovascular al menos 2 veces por semana. Independientemente de la dieta, el ejercicio físico mejora enormemente tu salud cardio metabólica ( <a href="https://www.instagram.com/p/BuniCHYHayk/?utm_source=ig_web_copy_link"> https://www.instagram.com/p/BuniCHYHayk/?utm_source=ig_web_copy_link </a> ), teniendo el entrenamiento de fuerza y el de resistencia efectos distintos y aditivos entre si sobre tu salud. </p> <p> 3º Seguir una dieta rica en fibra, en especial fibras hidrosolubles como las que encontramos en cereales integrales como la avena, parece tener efectos positivos sobre nuestros niveles de colesterol y otros parámetros de salud cardio metabólica. <i> (Mechanisms underlying the cholesterol-lowering properties of soluble dietary fibre polysaccharides. Gunness P. et. al </i> ) </p> <br/> <p> <b> Pero, ¿Qué pasa con los niveles de colesterol dietético, comer huevos enteros es malo no? </b> </p> <p> La mayor parte del colesterol de nuestro organismo lo sintetiza el propio cuerpo, teniendo el colesterol que ingerimos en nuestra dieta un papel muy reducido en los niveles circulantes de este, por tanto céntrate más en los 3 puntos anteriores que en reducir los niveles de colesterol de tu dieta. </p> <p> Es más, existe cada vez mas evidencia de que alimentos ricos en colesterol como los huevos ( <i> Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You?, Christopher N. Blesso et.al </i> ) tienen efectos positivos sobre varios marcadores de salud cardiovascular. Si bien no sabemos si esto se debe a otros nutrientes en el huevo, ni a cuales específicamente, lo que si es claro es que debemos tener otras prioridades a la hora de mejorar nuestra salud cardiovascular antes que preocuparnos de las yemas de huevo. </p> <p> <b> ¿Y que pasa con la carne roja? </b> </p> <p> El consumo de carne roja magra y no procesada no incrementa el riesgo de sufrir enfermedades cardiovasculares en el contexto de una dieta adecuada (Lauren E O'Connor, Douglas Paddon-Jones, Amy J Wright, Wayne W Campbell. A Mediterranean-style eating pattern with lean, unprocessed red meat has cardiometabolic benefits for adults who are overweight or obese in a randomized, crossover, controlled feeding trial. The American Journal of Clinical Nutrition, 2018) </p> <p> Pronto dedicaremos un artículo a hablar del tema de la carne roja y su injusta demonización por los medios informativos, pero resumiendo, los estudios que han mostrado efectos negativos sobre la salud de la carne roja se realizaron analizando los efectos sobre la salud tanto de carnes procesadas como salchichas o hamburguesas, y carnes rojas de todo tipo como si fueran un único grupo alimenticio sin tener en cuenta otros factores como el consumo de verdura o niveles de actividad. </p> <p> Los estudios que si han hecho discriminación entre tipos de carne roja y han tenido en cuenta el resto de elementos de la dieta de sus sujetos, como el que hemos referenciado anteriormente, han encontrado que la carne roja magra tiene efectos positivos o neutrales sobre la salud cardiovascular, y puede contribuir a evitar otros problemas como la anemia o déficits de algunas vitaminas y minerales en grupos especialmente vulnerables <i> (Anemia and iron deficiency in children: association with red meat and poultry consumption, Moshe G, et. 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mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Dependiendo nuestro porcentaje de grasa nos podemos encontrar problemas en dos puntos diferentes del proceso de quema de grasa. </p> <p> <!--[if !supportLists]--> 1) <!--[endif]--> Si nuestros niveles de grasa son bastante elevados probablemente nuestro mayor factor limitante vaya a ser la oxidación de grasa, especialmente si no somos personas particularmente activas. Esto se debe a que las personas en esta situación suelen tener una falta de lo que denominamos “flexibilidad metabólica”. La flexibilidad metabólica es la capacidad de alternar el uso de glucosa y grasa como combustible de forma adecuada. De forma muy sencilla podríamos decir que las personas con niveles de grasa muy elevados se han “olvidado” de como quemar grasa debido a que siempre están en un estado de superávit energético en el cuál siempre hay glucosa disponible, y esta es mucho más fácil y rápida de usar para el organismo. Una vez la persona empieza una intervención de pérdida de peso ese estado constante de abundancia de glucosa desaparece y al no ser capaz de utilizar la grasa que tiene acumulada de forma eficiente y efectiva puede tener sensaciones desagradables como mareos, falta de energía, ataques de hambre, etc… Esto es una situación completamente normal y que se resolverá en unas 2-3 semanas si se mantiene el déficit energético. Una manera muy efectiva de acelerar este proceso de adaptación es acompañar la dieta con el tipo de ejercicio adecuado. </p> <p> <!--[if !supportLists]--> 2) <!--[endif]--> Si nuestros niveles de grasa son bastante bajos el problema estará en la movilización. Los últimos reductos de grasa son bastantes resistentes a las distintas hormonas y procesos encargados de la movilización de grasa. Hay varias estrategias que pueden ser utilizadas para vencer esta resistencia de las que hablaremos en artículos posteriores. Lo más seguro es que tu porcentaje de grasa no sea en este momento lo suficientemente bajo como para que tengas que preocuparte de esto (menos de un 12% de grasa en hombres, y menos de un 21% de grasa en mujeres). </p> <p> <b> <u> ¿Quieres quemar grasa? LO QUE SI IMPORTA: </u> </b> </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> Deficit calórico: GASTA MÁS DE LO QUE INGIERES, O INGIERE MENOS DE LO QUE GASTAS (como más te gusteJ). </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> Controla tu consumo proteico: Consumir la suficiente proteína nos ayudará a perder más grasa manteniendo nuestra masa muscular y ósea. </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Entrena FUERZA: Realizar entrenamiento de fuerza es el estímulo más potente que podemos proporcionar a nuestro cuerpo para retener nuestra masa magra (músculo y hueso). No solo conseguiremos perder más grasa si no que una vez finalizada la dieta evitaremos el conocido “efecto rebote”. </p> <br/> <p> El proceso de pérdida de grasa es complejo y ocurre a lo largo de un periodo de tiempo, no durante un paseo de media hora en ayunas, ni durante el rato que estás haciendo cientos de abdominales. </p> <p> <b> CÉNTRATE EN LO VERDADERAMENTE IMPORTANTE Y SE CONSTANTE </b> . </p> <p> ¿Podemos ayudarte? ¡Contacta con nosotros! </p> <!--EndFragment--> <p> </p> </div> Sun, 12 May 2019 10:28:05 GMT https://www.kaizenepn.es/articulos/grasa-localizada-parte-iiibe2e6aa6 alcorcon,nutricion,grasa,quemar,perder,peso,dieta thumbnail https://www.kaizenepn.es/articulos/grasa-localizada-parte-IIc8a5cb70 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/deposito-a722a31e.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> 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</w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> La grasa es almacenada en nuestro cuerpo fundamentalmente dentro de los adipocitos (células grasas) en forma de triglicéridos (tres ácidos grasos unidos a una molécula de glicerol). </p> <p> Lo que conocemos popularmente como quemar grasa, se denomina dentro de la fisiología con el término “oxidación”. Simplificando el proceso de la quema de grasa, podemos decir que consta de 3 pasos de los cuales la oxidación sería el último: </p> <p> Primer paso: Movilización. </p> <p> Segundo paso: Transporte. </p> <p> Tercer paso: Oxidación. </p> <p> Estos tres pasos ocurren de forma constante en el cuerpo. La verdadera pérdida de grasa ocurrirá sólo cuando la cantidad de grasa movilizada y oxidada para obtener energía sea mayor que la cantidad de grasa que es almacenada. Para ello, insistimos en que es imprescindible que exista durante un tiempo suficiente un desequilibrio entre el gasto calórico y la ingesta calórica a favor del gasto calórico (GASTO MÁS DE LO QUE INGIERO). Veamos con algo más de profundidad en que consiste cada uno de estos pasos </p> <p> <u> Paso 1: Movilización </u> </p> <p> Si no sacamos la grasa del lugar donde la almacenamos no podremos quemarla. El primer paso por lo tanto será liberar los ácidos grasos del interior de los “almacenes de grasa” (adipocitos) a la circulación sanguínea alrededor de la célula grasa. </p> <p> <u> Paso 2: Transporte (importancia del flujo sanguíneo). </u> </p> <p> Ya tenemos la grasa fuera del almacén, ¿y ahora qué? Sacar la grasa de los adipocitos aunque es un paso necesario, no es suficiente para que sea quemada, de hecho, una gran cantidad de ácidos grasos liberados a la sangre vuelven de nuevo al interior de los adipocitos en un proceso denominado re-esterificación. Por lo tanto, una vez liberada la grasa al torrente sanguíneo, debe ser transportada a otros tejidos donde pueda ser quemada. Este proceso es dependiente del <b> flujo sanguíneo </b> que llegue al tejido adiposo (tejido graso). Si el flujo sanguíneo hacia la célula grasa es alto, la grasa movilizada será fácilmente transportada, en cambio, si el flujo sanguíneo es bajo, la probabilidad de que vuelva ser almacenada dentro del adipocito será mayor. Incluso aunque la grasa sea transportada, el proceso de re-esterificación puede darse también, volviéndose a almacenar la grasa en un adipocito diferente del que salió o en otros tejidos. Por lo tanto, no podemos decir que la grasa ha sido quemada hasta completar el tercer y último paso: la oxidación. </p> <p> <u> Paso 3: Oxidación </u> </p> <p> Paso final en el proceso de quema de grasa. La oxidación de grasa puede realizarse en diferentes tejidos del cuerpo, pero principalmente se realiza en el tejido muscular (concretamente en las mitocondrias de las células musculares). Recordemos que solo se producirá una pérdida neta de grasa cuando quememos más grasa de la que almacenamos (consecuencia del déficit calórico). </p> <p> <b> <u> ¿QUÉ PASA EN LA MUSCULATURA SOLICITADA CUANDO REALIZAMOS EJERCICIO? </u> </b> </p> <p> Se han realizado numerosos estudios con el fin de comprobar la posibilidad de quemar grasa localizada. En estos estudios, se ha visto como tanto la movilización (paso 1), como el flujo sanguíneo (paso 2) se incrementan en el tejido adiposo cercano a la musculatura que está contrayéndose durante un ejercicio determinado, pero entonces… ¿podemos quemar grasa localizada? </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> Necesitamos que se produzcan los 3 pasos vistos anteriormente para quemar grasa. </b> Que la grasa salga del adipocito al torrente sanguíneo no garantiza que vaya a llegar a un lugar donde pueda ser quemada. Recordemos que el proceso de re-esterificación consiste en el re-almacenamiento de grasa movilizada durante el ejercicio que no ha sido oxidada (paso 3). </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> Movilizaremos grasa en todo el cuerpo. </b> Aunque es cierto que podemos favorecer la salida de ácidos grasos adyacentes a la musculatura que está trabajando, desgraciadamente esta aportación no será significativa respecto al TOTAL de grasa movilizada. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Los ejercicios concentrados en una musculatura muy específica (por ejemplo los abdominales <b> ), tienen un gasto energético mucho menor que otros ejercicios más globales donde quemaremos más calorías. </b> </p> <p> Por lo tanto, aunque ejercitando la zona concreta donde queramos perder grasa, podamos movilizar más grasa adyacente a esa musculatura, el impacto global que va a tener esta estrategia es muy limitado. Sin embargo, conocemos otras herramientas que si maximizaran tu pérdida de grasa, que veremos con detenimiento en la siguiente parte de esta serie de artículos. </p> <!--EndFragment--> <p> </p> </div> Thu, 02 May 2019 09:03:30 GMT https://www.kaizenepn.es/articulos/grasa-localizada-parte-IIc8a5cb70 nutricion,ejercicio,alcorcon,grasa,perder,quemar,entrenamiento,peso thumbnail https://www.kaizenepn.es/articulos/grasa-localizada-parte-I1c64dcd8 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/grasa+localizada+1.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> 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mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> En el artículo de hoy daremos respuesta a una de las preguntas que más a menudo nos formulan: ¿PUEDO QUEMAR GRASA LOCALIZADA? <br/> </p> <p> Nos solemos encontrar con la idea de que para para quemar grasa localizada debemos de realizar CIENTOS DE REPETICIONES (si pueden ser miles mejor) de ejercicios que trabajen la zona donde queremos perder grasa. Los ejercicios abdominales para eliminar “la tripa” junto con combinaciones de “patadas al aire” para quemar la grasa de las piernas y glúteos son sin duda los grandes elegidos. </p> <p> Como ya sabéis los que formáis parte de KAIZEN EPN, nuestra metodología de trabajo se basa en la EDUCACIÓN de nuestros clientes. Por lo tanto, queremos ir mucho más allá de una simple contestación a esta pregunta, queremos que COMPRENDAS la respuesta. En este artículo realizaremos un repaso básico de los conceptos clave de la pérdida de grasa que nos llevará finalmente a dar respuesta a esta cuestión, basándonos tanto en la fisiología del cuerpo humano como en la evidencia científica. </p> <p> La pérdida de grasa constituye un verdadero negocio que involucra tanto a la industria del entrenamiento, como la de la nutrición y suplementación. A través de todos los artículos de nuestro blog dedicados a esta temática esperamos aportaros información de calidad que os permita obtener una opinión verdaderamente informada. El conocimiento es la mejor herramienta para sobrevivir al bombardeo publicitario, y distinguir cuánto de mágico tiene ese “nuevo método de entrenamiento del que te han hablado”, esa “dieta milagrosa”, o esas “pastillitas” que vienen en un bote en el que sale un tío que está muy seco… ¡COMENCEMOS! </p> <p> <b> <u> EL DEPÓSITO DE TU COCHE O TUS RESERVAS DE GRASA </u> </b> </p> <p> Imaginemos que tenemos el depósito de gasolina de nuestro coche lleno y lo queremos vaciar. Tenemos dos opciones: coger una manguera para sacar la gasolina, o encender el motor y usar el coche hasta gastar toda la gasolina. </p> <p> Usando esta analogía en el tema que nos ocupa hoy, sólo hay dos formas de eliminar la grasa (depósito de gasolina): </p> <p> <!--[if !supportLists]--> 1) <!--[endif]--> Quitarla mediante una operación (la manguera del depósito de gasolina equivaldría a una liposucción). Dedicaremos en el futuro un artículo a la liposucción ya que conlleva otra serie de problemas </p> <br/> <p> <!--[if !supportLists]--> 2) <!--[endif]--> QUEMARLA (utilizo el coche hasta que gasto la gasolina). SI QUIERES PERDER GRASA TIENES QUE UTILIZAR LA GASOLINA DE TU COCHE. </p> <p> No hay otra. Cualquier método infalible de pérdida de grasa que puedan venderte (clavarte agujas, hipnotizarte, ritos espirituales…) <b> NO </b> provocará pérdida de grasa de forma directa. Si quieres aprender más acerca de que supondría quitar la grasa mediante un masaje o acupuntura, lee nuestro siguiente artículo: <a href="http://www.kaizenepn.es/articulos/mitos-parte-V"> http://www.kaizenepn.es/articulos/mitos-parte-V </a> </p> <br/> <p> <b> <u> LA IMPORTANCIA DE EL DÉFICIT CALÓRICO </u> </b> </p> <p> Para eliminar grasa tendremos que crear un DÉFICIT CALÓRICO prolongado en el tiempo (gastar más calorías de las que ingieres), que cubrirás con tus reservas energéticas (utilizarás como energía la grasa almacenada, en nuestro ejemplo, la gasolina del coche). </p> <p> Ya hemos hablado más extensamente del BALANCE ENERGÉTICO en otros artículos del blog ( <a href="http://www.kaizenepn.es/articulos/fundamentos-parte-I"> http://www.kaizenepn.es/articulos/fundamentos-parte-I </a> ) simplemente hagamos un pequeño repaso. El balance energético está formado por las CALORÍAS QUE GASTAMOS y las CALORÍAS QUE INGERIMOS. </p> <p> En el caso de que GASTEMOS MAS CALORÍAS DE LAS QUE INGERIMOS (balance calórico negativo, o DÉFICIT CALÓRICO <a href="http://www.kaizenepn.es/articulos/fundamentos-parte-II"> http://www.kaizenepn.es/articulos/fundamentos-parte-II </a> y <a href="http://www.kaizenepn.es/articulos/fundamentos-parte-III"> http://www.kaizenepn.es/articulos/fundamentos-parte-III </a> ), realicemos un adecuado ENTRENAMIENTO DE FUERZA, y consumamos la suficiente proteína, compensaremos este déficit calórico convirtiendo parte de nuestras reservas de grasa en energía = PERDEREMOS GRASA. </p> <p> Tenemos claro que es IMPRESCINDIBLE que haya un DÉFICIT CALÓRICO para la pérdida de grasa, pero la pregunta de hoy es… ¿podemos elegir o contribuir a que la pérdida de grasa se produzca en una zona determinada de nuestro cuerpo?. En las siguientes partes de esta serie de artículo lo veremos. </p> <!--EndFragment--> <p> </p> </div> Sun, 21 Apr 2019 09:49:17 GMT https://www.kaizenepn.es/articulos/grasa-localizada-parte-I1c64dcd8 grasa,perder,peso,localizada,alcorcon,nutricion,ejercicio thumbnail https://www.kaizenepn.es/articulos/mitos-parte-VI47912e73 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/BBRETi3.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if !mso]> <style> v\:* {behavior:url(#default#VML);} o\:* {behavior:url(#default#VML);} w\:* {behavior:url(#default#VML);} .shape {behavior:url(#default#VML);} </style> <![endif]--> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML></o:RelyOnVML> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves>false</w:TrackMoves> 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5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--[if gte mso 9]><xml> <o:shapedefaults v:ext="edit" spidmax="1027"></o:shapedefaults> </xml><![endif]--> <!--[if gte mso 9]><xml> <o:shapelayout v:ext="edit"> <o:idmap v:ext="edit" data="1"></o:idmap> </o:shapelayout></xml><![endif]--> <!--StartFragment--> </p> <p> La reducción de estómago, o cirugía bariátrica, es la intervención quirúrgica que mejor porcentaje de éxito tiene a la hora de tratar el sobrepeso. También, es la prueba definitiva de que la forma de corregir el sobrepeso es un déficit calórico a lo largo del tiempo. </p> <p> Los que se realizan una reducción de estómago, pierden peso, pero no porque: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> No coman carbohidratos </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Solo comen productos orgánicos o ecológicos. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> No coman después de las 6 de la tarde o en algún momento específico del día. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Dejan de mezclar determinados alimentos con otros. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Tomen x o y suplemento. </p> <p> Pierden peso porque: </p> <p> <!--[if mso & !supportInlineShapes & supportFields]><span style='mso-element:field-begin;mso-field-lock:yes'></span><span style='mso-spacerun:yes'> </span>SHAPE <span style='mso-spacerun:yes'> </span>\* MERGEFORMAT <span style='mso-element:field-separator'></span><![endif]--> <!--[if !mso]--> </p> <br/> <table> <tbody> <tr> <td> <!--[endif]--> <div> <p> <b> COMEN MENOS </b> </p> </div> <!--[if !mso]--> </td> </tr> </tbody> </table> <!--[endif]--> <!--[if mso & !supportInlineShapes & supportFields]><v:shape id="_x0000_i1025" type="#_x0000_t75" style='width:350.5pt;height:63.5pt'> <v:imagedata croptop="-65520f" cropbottom="65520f"></v:imagedata> </v:shape><span style='mso-element:field-end'></span><![endif]--> <br/> <p> Al tener su estómago reducido, su capacidad de comer se ve reducida enormemente resultando en una gran reducción de la ingesta calórica que se prolonga en el tiempo. Ni más ni menos. </p> <p> Pero, para esto, no necesitas pasar por un quirófano. Es más, un porcentaje significativo de los que se someten a esta cirugía terminan al final en un estado peor que el inicial. Ya que no son conscientes de lo que de verdad implica perder grasa, no van a desarrollar hábitos alimenticios adecuados y pueden poco a poco volver a la situación de sobrepeso inicial. Muchos de ellos desarrollan terribles deficiencias de micronutrientes, y además de eso, la operación muchas veces daña la capacidad de digerir adecuadamente algunos alimentos que deberían ser un pilar de la alimentación de cualquier persona, como carnes magras y verduras. </p> <p> <b> Recapitulando. No existe ninguna intervención, a excepción de la liposucción, suplemento o estrategia nutricional que nos vaya a hacer perder grasa si no es a través de un déficit calórico prolongado en el tiempo. </b> </p> <!--EndFragment--> <p> </p> </div> Fri, 05 Apr 2019 06:49:04 GMT https://www.kaizenepn.es/articulos/mitos-parte-VI47912e73 perder,peso,grasa,nutricion,dieta,mitos,alcorcon thumbnail https://www.kaizenepn.es/articulos/dolor-parte-IV3a8aa71e <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/fibrobm.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if !mso]> <style> v\:* {behavior:url(#default#VML);} o\:* {behavior:url(#default#VML);} w\:* {behavior:url(#default#VML);} .shape {behavior:url(#default#VML);} </style> <![endif]--> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> 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Es la principal causa de dolor y discapacidad en la sociedad actual, afectando al 20% de adultos, porcentaje que se estima que aumente en más del 50% para el año 2050. El dolor músculo esquelético crónico incluye tanto los diagnósticos que implican daño tisular (osteoartritis, fracturas, lesiones musculares…) como aquellos dolores de origen desconocido (dolor de espalda inespecífico, fibromialgia…). <br/> </p> <p> Alrededor del año 1990, los scanner cerebrales introdujeron un importante cambio en la comprensión del dolor. Más allá de la teoría tradicional del dolor (desarrollada en la parte I de este artículo), se comienza a entender el dolor desde los cambios cerebrales funcionales y estructurales que surgen en las personas que sufren dolor crónico (sensibilización central, neuroplasticidad, señales de las citoquinas, etc…). En este mismo año, los factores psicológicos comienzan también a tomar importancia en la comprensión del dolor (catastrofización, expectativas de dolor, creencias, etc… ) Todas estas perspectivas relativamente actuales, han cambiado drásticamente nuestro entendimiento del dolor. </p> <p> Como comentamos en la parte I y II de esta serie de artículos, el dolor es COMPLEJO y MULTIFACTORIAL. Independientemente de la causa (denominada patología primaria), el dolor crónico origina consecuencias comunes como el miedo al movimiento, catastrofismo, ansiedad, e hipersensibilización del sistema nervioso (denominadas patologías secundarias). </p> <p> El proceso de recuperación no es lineal. Debido a la complejidad del dolor y a la cantidad de factores involucrados, la recuperación puede ser larga y la experiencia de dolor fluctuará con regularidad (tanto empeorando como mejorando). Los puntos que trataremos en esta tercera parte de la serie de artículos dedicados al dolor, serán muy relevantes en el proceso de manejo del dolor, y sobre todo, en la recuperación, mantenimiento y mejora de la FUNCIÓN Y LA CALIDAD DE VIDA. </p> <br/> <p> <b> EDUCACIÓN Y DOLOR CRÓNICO: </b> </p> <p> Las personas con dolor crónico suelen mostrar interés por conocer más acerca de su dolor, causas y posibles soluciones. En lesiones agudas o tras una operación, los modelos tradicionales biomédicos han enseñado a la gente a cuidar sus tejidos. En cambio cuando se trata de dolor crónico, este acercamiento parece no resultar efectivo. Con motivo de proporcionar mejores resultados que los obtenidos a través de los acercamientos que tradicionalmente se han llevado acabo, nacen herramientas como la educación en neurociencia del dolor. </p> <p> Enseñar a las personas como el dolor funciona desde un enfoque biopsicosocial ha demostrado conseguir una reducción del dolor, discapacidad, catastrofización y una mejora de la actividad física. Las personas que reciben educación en el dolor son capaces de integrar los conocimientos adquiridos para gestionar su problema, se hacen responsables y toman un rol activo en el manejo y recuperación de su dolor. </p> <p> Algunos investigadores se refieren a este hecho como “KNOW PAIN, KNOW GAIN” (conoce el dolor, conoce las ganancias), haciendo referencia a los potenciales beneficios y mejorías en la experiencia dolorosa y sus problemas adyacentes a través del conocimiento del propio dolor. </p> <p> Por tanto, entender los procesos que originan el dolor supone un mecanismo eficaz para disminuir el dolor. Además, cuando la <b> educación en el dolor es combinada con actividad física </b> , la intervención es superior que cuando se utiliza únicamente una estrategia educativa. </p> <p> Son numerosos los factores que se asocian con un pronóstico negativo tras la aparición de dolor musculo esquelético: biológicos, cognitivos, sociales, comportamentales… Entre ellos, destaca especialmente EL MIEDO como uno de los factores más relevantes por los cuales en algunas personas, un dolor agudo termina convirtiéndose en crónico, aun cuando el tejido se encuentra completamente recuperado. Las personas más miedosas y que presentan pensamientos catastróficos sobre su dolor tras una lesión tienen mayor riesgo de desarrollar dolor musculo esquelético crónico. Estas personas suelen desarrollar conductas de evitación e hipervigilancia para “prevenir” una recaída. Una de las consecuencias más perjudiciales de este temor es la denominada KINESOFOBIA, o miedo al movimiento. Desarrollaremos más este término en el próximo apartado. </p> <p> La educación en el dolor a menudo tiene que comenzar por una “deseducación”, en la que se normalizan datos como los obtenidos en pruebas de imagen, y que como ya hemos comentado, no tienen por qué estar relacionados con el dolor. Por ejemplo, imaginemos un cliente que nos cuenta que le acaban de hacer una resonancia donde sale una hernia discal. Un acercamiento eficaz poniendo en práctica los conocimientos que tenemos actualmente en el dolor, podría ser hacerle consciente de que el 40% de las personas sin dolor lumbar tienen protuberancias y similares, que las hernias pueden reabsorberse con el tiempo (generalmente en pocos meses), y que una misma persona que se someta a una resonancia magnética tumbado donde se visualizase una hernia discal podría repetirse la misma prueba pero realizada desde otra perspectiva y que la hernia no apareciese. </p> <p> Uno de los principales objetivos de la educación en el dolor será ver más allá de la correlación directa entre dolor y daño en el tejido, y concebir el dolor como un marcador perceptivo de la de protección de los tejidos. Cualquier percepción de daño en los tejidos puede incrementar el dolor, de la misma manera que cualquier percepción de seguridad en los tejidos puede disminuir el dolor. Para entender esto es importante distinguir entre los conceptos de NOCICEPCIÓN y DOLOR. Nocicepción y dolor no son lo mismo. Nociocepción son los mensajes o estímulos que superan cierto umbral activando señales de alarma en el sistema nervioso. El dolor es la respuesta de nuestro sistema nervioso a estas señales de alarma o estímulos nociceptivos. </p> <p> Como vimos en las anteriores partes de este artículo, el “sistema de transmisión de señales de alarma” puede volverse muy sensible (lo que hará que sean recibidos muchos mensajes de peligro) pero siempre el cerebro será quien decida si debe producir o no dolor. De esta manera la respuesta de dolor es cambiante, y dependerá de diversos factores como por ejemplo durante cuánto tiempo se han recibido señales de alarma (nociceptivas), el contexto, etc… </p> <p> Aproximadamente en una de cada cuatro personas el sistema de alarma se mantiene muy sensible tras una lesión o dolor agudo. Antes del inicio de dolor, el sistema de alarma toleraba muchas actividades, pero al volverse hipersensible multitud de acciones innocuas provocaran una respuesta en el umbral de alarma, generando señales de peligro. Como podemos observar en la imagen, el espacio que no desata la alarma se reduce drásticamente, y potencialmente, si no hacemos nada al respecto, aumentará el riesgo de que sea cada vez menor (seguro que has oído a alguien conocido que arrastre algún dolor desde hace algún tiempo “que le duele con todo, haga lo que haga”). </p> <p> <!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600" o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f" stroked="f"> <v:stroke joinstyle="miter"></v:stroke> <v:formulas> <v:f eqn="if lineDrawn pixelLineWidth 0"></v:f> <v:f eqn="sum @0 1 0"></v:f> <v:f eqn="sum 0 0 @1"></v:f> <v:f eqn="prod @2 1 2"></v:f> <v:f eqn="prod @3 21600 pixelWidth"></v:f> <v:f eqn="prod @3 21600 pixelHeight"></v:f> <v:f eqn="sum @0 0 1"></v:f> <v:f eqn="prod @6 1 2"></v:f> <v:f eqn="prod @7 21600 pixelWidth"></v:f> <v:f eqn="sum @8 21600 0"></v:f> <v:f eqn="prod @7 21600 pixelHeight"></v:f> <v:f eqn="sum @10 21600 0"></v:f> </v:formulas> <v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"></v:path> <o:lock v:ext="edit" aspectratio="t"></o:lock> </v:shapetype><v:shape id="Imagen_x0020_1" o:spid="_x0000_s1026" type="#_x0000_t75" style='position:absolute;margin-left:-22.05pt;margin-top:59.75pt;width:501.75pt; height:177pt;z-index:251658240;visibility:visible;mso-wrap-style:square; mso-width-percent:0;mso-height-percent:0;mso-wrap-distance-left:9pt; mso-wrap-distance-top:0;mso-wrap-distance-right:9pt; mso-wrap-distance-bottom:0;mso-position-horizontal:absolute; mso-position-horizontal-relative:text;mso-position-vertical:absolute; mso-position-vertical-relative:text;mso-width-percent:0;mso-height-percent:0; mso-width-relative:page;mso-height-relative:page'> <v:imagedata src="file:///C:/Users/Lenovo/AppData/Local/Temp/msohtmlclip1/01/clip_image001.png" o:title=""></v:imagedata> <w:wrap type="square"></w:wrap> </v:shape><![endif]--> <!--[if !vml]--> <!--[endif]--> Es necesario desarrollar estrategias para “calmar el sistema de alarma” (en el gráfico correspondería a volver a una situación lo más parecida posible a “antes del dolor”). La educación, el movimiento y el ejercicio físico, serán algunas de estas estrategias. </p> <p> <br/> </p> <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/dolor+graf.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--StartFragment--> </p> <p> <i> Traducido de Lown,A; Zimney, K. et al (2016). </i> <i> The clinical application of teaching people about pain. </i> </p> <p> La educación en el dolor intentará transmitir que las experiencias de dolor pueden ser normales en la vida de cualquier persona, y que “a pesar del dolor” es fundamental marcarse objetivos, moverse gradualmente e ir aumentando los niveles de actividad de manera progresiva, con el fin de recuperar la funcionalidad y la calidad de vida lo antes posible. </p> <p> Nos queda todavía mucho por descubrir y aprender sobre el dolor y sus mecanismos. Lo que si tenemos claro es que debemos explicar lo que sabemos a aquellos que sufren dolor crónico. Los estudios muestran que las personas que reciben educación en el dolor disminuyen su dolor y aumentan su funcionalidad (“a pesar del dolor”). El enfoque debe dirigirse hacia el establecimiento de objetivos, entre ellos recuperar, mantener y mejorar los niveles funcionales de calidad de vida, y centrarnos menos en el dolor. </p> <p> <b> EJERCICIO Y DOLOR CRÓNICO: </b> </p> <p> La inactividad física es un factor de riesgo para numerosas patologías como diabetes, cáncer, depresión, accidente cardiovascular, y también para EL DOLOR CRÓNICO. Estudios demuestran que las personas con moderados niveles de actividad física presentan menor dolor musculo esquelético. Mientras que el ejercicio físico reduce el riesgo de dolor crónico, la inactividad física es un factor de riesgo para el desarrollo de dolor. </p> <p> Incrementar los niveles de ejercicio físico tanto a través del entrenamiento aeróbico como del entrenamiento de fuerza, beneficia a las personas con dolor crónico musculo esquelético, independientemente de la patología primaria (fibromialgia, dolor de espalda y cuello, artrosis…). </p> <p> Los beneficios del ejercicio físico se explican a través de numerosos mecanismos (físicos, biológicos, psicológicos y neurofisiológicos…): </p> <p> - <b> Mejora de la función y rendimiento físico </b> : fuerza, capacidad cardiovascular, masa muscular, mejora composición corporal, rango articular... </p> <p> - <b> Mejora de la función metabólica </b> : sensibilidad a la insulina, metabolismo de las grasas… </p> <p> - <b> Mejora la salud cognitiva y hormonal </b> : La práctica de ejercicio físico de forma regular ha demostrado reducir el estrés, depresión, ansiedad, mejorar el estado de ánimo y aumentar el bienestar tanto físico como psicológico. Durante y post-ejercicio se liberan hormonas y neurotransmisores como las endorfinas, dopamina, serotonina que reducen los niveles de fatiga, dolor e inflamación crónica. </p> <p> - <b> Reducción del miedo al movimiento (kinesofobia), ansiedad y catastrofización </b> . </p> <p> - <b> Analgesia </b> (eliminación de la sensación de dolor) inducida por el ejercicio. <b> Disminución de la percepción de dolor y sensibilización </b> (“bajar el volumen del dolor”). </p> <p> - <b> Adaptaciones estructurales y funcionales en el cerebro </b> . El ejercicio activa la inhibición descendente y disminuye la facilitación descendente (te recomiendo volver a leer la parte I si no recuerdas estos términos). </p> <p> - <b> Efectos en el sistema inmune </b> . Las citoquinas son proteínas producidas por las células que actúan como “mensajeros intercelulares” y modulan la inflamación, entre otras funciones. Existen citoquinas inflamatorias y antiinflamatorias. Las citoquinas inflamatorias activan los nociceptores (receptores de señales de alarma), mientras que las citoquinas antiinflamatorias reducen la actividad de los nociceptores. La inactividad física promueve una mayor proporción de citoquinas inflamatorias, mientras que el ejercicio físico cambia el balance hacia una mayor proporción de citoquinas antiinflamatorias. </p> <p> Aunque sabemos que el ejercicio físico es un potente aliado contra el dolor crónico, como hemos comentado en numerosas ocasiones en este artículo, el dolor es MUY COMPLEJO y de naturaleza MULTIFACTORIAL. No podemos asegurar que ningún tratamiento vaya a ser definitivo en la supresión del dolor, y esta expectación por parte del paciente, en caso de que el dolor no desaparezca por completo, simplemente incrementará su ansiedad y frustración, contribuyendo a empeorar todavía más su condición. </p> <p> Como problema multifactorial surge la necesidad de un acercamiento al dolor BIOPSICOSOCIAL, donde tanto los aspectos biológicos como psicológicos como sociales deben ser atendidos y tenidos en cuenta. Por lo tanto, cualquier ejercicio o actividad que mejore alguno de estos factores podrá potencialmente disminuir la experiencia de dolor. </p> <p> En este sentido, las actividades “relajantes” como pilates, tai-chi, yoga o ejercicios en el medio acuático parecen a menudo más recomendables y aceptadas para personas con dolor, mayores, enfermas, frágiles… y aunque efectivamente este tipo de ejercicios pueda mejorar el dolor a través de vías psicológicas y sociales como la reducción de la ansiedad y/o aumento del bienestar, consideramos muy importante ver el BOSQUE y no únicamente los árboles. </p> <p> Las personas con dolor crónico tienen algunas necesidades de gran importancia que SÓLO podrán ser satisfechas a través de la realización del tipo de ejercicio físico adecuado, adaptado a la persona que lo va a realizar, y sobretodo ESPECÍFICO para la adaptación requerida. Así se describe en uno de los principios básicos del entrenamiento: el principio de especifidad o SAID en inglés (specific adaptions to imposed demands, o adaptaciones específicas a las demandas impuestas). <b> Obtendremos las adaptaciones específicas del tipo de ejercicio físico que desarrollemos. </b> El principio de especifidad es clave en la elección del tipo de ejercicio físico idóneo cuando nuestro objetivo es mejorar nuestra salud. Si conocemos los marcadores más influyentes en la salud, tendremos que incluir habitualmente aquellos tipos de ejercicio que mayores adaptaciones vayan a provocar en la mejora de estos marcadores. Si quisieses aprender inglés, te apuntarías a clase de inglés. No a alemán, ni a chino. </p> <p> Aunque a priori esto pueda parecer bastante lógico en la práctica nos encontramos que un porcentaje muy bajo de la población es consciente de la dirección de las actividades que elige, cuáles son sus beneficios y adaptaciones, y a menudo “la diversión” es la característica clave para la elección de un tipo de ejercicio sobre otro, y no sus efectos en la salud. </p> <p> Una vez presentado el “principio de especifidad” y con esta reflexión muy presente sobre que factor dirige verdaderamente nuestras decisiones cuándo elegimos un tipo de ejercicio físico (diversión, salud componente social…) conozcamos que una de las necesidades prioritarias de las personas con dolor crónico es <b> evitar el sedentarismo y todas las comorbilidades asociadas </b> . Las enfermedades crónicas actuales (causantes del 92% de la mortalidad y discapacidad) están relacionadas fundamentalmente con el ESTILO DE VIDA Y EL SEDENTARISMO: obesidad, hipertensión, diabetes tipo 2, cáncer, etc… </p> <p> <b> ¿SON LAS PERSONAS CON DOLOR CRÓNICO MÁS SEDENTARIAS? </b> </p> <p> El dolor crónico produce miedo al movimiento, lo que se denomina KINESOFOBIA. La kinesofobia cursa con un temor excesivo y debilitante para desarrollar movimientos o tareas física debido a sentimientos de vulnerabilidad y miedo hacia una nueva lesión o recaida. Las consecuencias son mayor riesgo de empeoramiento y cronificación del dolor, así como discapacidad y disminución de la calidad de vida. </p> <p> Sabemos que la inactividad física es un factor de riesgo en el desarrollo y mantenimiento del dolor crónico, mientras que el ejercicio físico disminuye el dolor y la disfunción asociada en personas con dolor crónico. Si las personas con dolor crónico comúnmente manifiestan KINESOFOBIA, adoptarán conductas <b> muy sedentarias, lo que no solo perjudicará más su propio dolor, sino que además como hemos mencionado anteriormente, las expondrá a un mayor riesgo de enfermedad y mortalidad por cualquier causa. </b> </p> <p> El dolor tiende a reducir drásticamente la actividad, pero también altera negativamente la manera en la que se mueven las personas que lo sufren. Estos cambios hacia patrones de movimiento deficientes parecen un mecanismo de “protección” para evitar el dolor y causan una distribución de cargas en los tejidos inadecuada que puede dar lugar a otras dolencias y lesiones, además de ineficiencia y dificultad para realizar tareas sencillas. </p> <p> Uno de objetivos del ejercicio en personas con dolor crónico será restaurar la capacidad de movimiento, ir aumentando progresivamente la tolerancia de sus tejidos y evitar el sedentarismo. El entrenamiento de la fuerza prioritariamente, acompañado del entrenamiento de la capacidad cardiovascular, deben ser concebidos como la base de cualquier programa de ejercicio para la salud, puesto que provocan el mayor impacto en todos los marcadores relacionados con la mejora de la calidad de vida, la funcionalidad en las actividades de la vida diaria y la disminución del riesgo de enfermedad y mortalidad. NO PERDAMOS DE VISTA EL BOSQUE (marcadores más influyentes en la salud) por estar mirando unos árboles (el dolor). </p> <p> Con la recomendación y práctica exclusiva de actividades “relajantes” tipo yoga o tai-chi, aunque puedan mejorar los niveles de dolor por vías psicosociales, nos estamos dejando fuera elementos CLAVE que deben ser prioritarios en cualquier programa de ejercicio. Esto no significa que ambos tipos de actividad no tengan cabida en un programa correctamente estructurado, simplemente no hay olvidar nunca los elementos imprescindibles que podrán ser complementados por infinidad de actividades dependiendo de los gustos, disponibilidad y demás características individuales de la persona para la cual este diseñado el programa de ejercicio. </p> <p> De la misma manera, las actividades en piscina no son específicas del tipo de adaptaciones que buscamos, ni siquiera del medio en el que vivimos (medio terrestre, no medio acuático). Acabamos de mencionar como uno de los objetivos primarios del ejercicio en el dolor es restaurar la capacidad de movimiento y la tolerancia de los tejidos a la carga, lo que se conseguirá de manera más efectiva fuera del agua, en el medio donde desarrollamos nuestras vidas, el medio terrestre. Las actividades en el medio acuático pueden mejorar el dolor (igual que las actividades de tipo “relajante”), pero las mayores adaptaciones en la función muscular, ósea, y transferencia del entrenamiento a las actividades de la vida diaria se producirá en el medio terrestre. Aunque en casos específicos, las actividades en medio acuático puedan ser un punto de partida, siempre se debe ir evolucionando a ejercicios en el medio terrestre. </p> <p> Debemos tener claro que <b> el dolor lleva a las personas hacia la inactividad </b> , <b> introduciéndolas en un </b> <b> círculo vicioso donde la evitación del ejercicio y el sedentarismo provoca un desacondicionamiento general, lo que provocará de forma directa que la persona reduzca aún más sus niveles de actividad física y por tanto empeore más su condición física. </b> Esta retroalimentación negativa sedentarismo-condición física acabará desembocando en que incluso la actividades diarias más básicas desencadenen niveles de fatiga desmesurados, aumentando el riesgo de dependencia y empeorando drásticamente la calidad de vida: “me cuesta mucho, dejo de hacerlo” (necesito ayuda para hacer todo lo que ya no puedo hacer). </p> <p> El dolor como problema multifactorial podría no mejorar a través de la práctica de ejercicio físico, pero la mejora de la condición física y funcionalidad en la vida diaria sin que empeore el dolor debe ser un objetivo prioritario a perseguir. De lo contrario, no solo aumentará el riesgo de empeoramiento del dolor, sino que además tendremos que lidiar con la aparición de multitud de problemas relacionados: sedentarismo y enfermedades asociadas, dependencia, fatiga, disminución de la calidad de vida, etc… </p> <p> La incorporación de ejercicio físico no debería concebirse como solo un tratamiento, si no como una parte ESENCIAL de la vida de las personas. La realización de ejercicio físico mediante un programa de entrenamiento ADAPTADO al sujeto, con la intensidad y duración suficientes, independientemente de su edad, sexo y condición, conlleva incrementos significativos en la fuerza muscular, la capacidad cardiovascular, movilidad, habilidad motora, salud ósea (aumentos en la densidad ósea y disminución del riesgo de fracturas), autoestima y longevidad. </p> <p> Todas las recomendaciones para el manejo del dolor, independientemente del origen, incluyen movimiento. Tenemos evidencia de que la actividad física es efectiva en la disminución del dolor en numerosas y diferentes condiciones: dolor de espalda, dolor de cuello, artrosis, fibromialgia… </p> <p> El programa de ejercicio físico para la persona con dolor debe ser gradual, partiendo por encontrar movimientos que puedan realizarse sin dolor, o dolor mínimo. Para ello tenemos multitud de variables dentro del programa de ejercicio que podemos manipular hasta encontrar el ejercicio, carga, tempo, rango de movimiento, etc… adecuado para esa persona en particular. Desde este punto inicial, se irán progresando en las diferentes variables, aumentando gradualmente la carga, fuerza y tolerancia de los tejidos y contribuyendo a la desensibilización del sistema. </p> <p> No te preocupes, OCUPATE. Ten un ROL ACTIVO en tu recuperación. ¡¡Maneja tu dolor a través del CONOCIMIENTO Y EL EJERCICIO FÍSICO!! </p> <br/> <p> REFERENCIAS: </p> <p> Baraki, A. (2016). Aches and Pains. The Aasgaard Company StartingStrength.com </p> <p> Booth, J; Moseley, G; et al. (2017). Exercise for chronic musculoskeletal pain: A biopsychosocial approach. Musculoskeletal Care. 2017;1–9. DOI 10.1002/msc.1191 </p> <p> G. Lorimer Moseley and Butler. (2015). Fifteen Years of Explaining Pain: The Past, Present, and Future. The Journal of Pain, Vol 16, No 9 (September), 2015: pp 807-813 </p> <p> Kathleen A; Slukaa,B; Laura Frey-Lawa; Bementd, M. (2018).Exercise-induced pain and analgesia? Underlying mechanisms and clinical translation. International Association for the Study of Pain. September 2018·Volume 159·Number 9·Supplement 1. <a href="http://dx.doi.org/10.1097/j.pain.0000000000001235"> http://dx.doi.org/10.1097/j.pain.0000000000001235 </a> </p> <p> Louw, A; Puentedura.; et al. (2016). Know Pain, Know Gain? A Perspective on Pain Neuroscience Education in Physical Therapy. J Orthop Sports Phys Ther 2016;46(3):131-134. doi:10.2519/jospt.2016.0602 </p> <p> Lown,A; Zimney, K. (2016). The clinical application of teaching people about pain. PHYSIOTHERAPY THEORY AND PRACTICE 2016, VOL. 32, NO. 5, 385–395 <a href="http://dx.doi.org/10.1080/09593985.2016.1194652"> http://dx.doi.org/10.1080/09593985.2016.1194652 </a> </p> <p> Luque-Suarez, A; Martinez-Calderon, J. et al. (2018).Role of kinesiophobia on pain, disability and quality of life in people suffering from chronic musculoskeletal pain: a systematic review. Br J Sports Med 2018;0:1–8. doi:10.1136/bjsports-2017-098673 </p> <!--EndFragment--> <p> </p> </div> Sat, 30 Mar 2019 07:43:31 GMT https://www.kaizenepn.es/articulos/dolor-parte-IV3a8aa71e rehabilitacion,dolor,prevencion,lesión thumbnail https://www.kaizenepn.es/articulos/info-cual-dieta7205c599 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/mejor+dieta.jpg" alt="" title=""/> <span> </span> </div> Mon, 25 Mar 2019 17:10:07 GMT https://www.kaizenepn.es/articulos/info-cual-dieta7205c599 nutricion,perder,grasa,peso,alcorcon,nutricionista,dieta thumbnail https://www.kaizenepn.es/articulos/mitos-parte-V45f3bc2f <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/explosion.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML></o:RelyOnVML> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> 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mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Hemos visto en las partes anteriores que no es buena idea inhibir la absorción de calorías de la comida, que tampoco nos interesa evitar que esas calorías se conviertan en grasa corporal, y que tampoco nos conviene quemar esas calorías de otra manera que con el tradicional ejercicio y restricción calórica. </p> <p> Pero, ¿y si pudiésemos destruir nuestra grasa corporal? </p> <p> Existen varios procedimientos quirúrgicos que consisten precisamente en esto, la famosa liposucción, consiste en la destrucción y posterior retirada de las células grasas de una persona, en un procedimiento quirúrgico, caro, y peligroso, que deja cicatrices en los lugares intervenidos, con niveles de satisfacción a lo largo del tiempo bajos, y de mantenimiento del peso perdido igualmente deprimentes. La principal causa de que la mayoría de personas que se realizan una liposucción recuperen el peso perdido, es de nuevo la falta de modificación de hábitos nutricionales de la persona, además, parecen existir algunas perturbaciones hormonales causadas por esa clase de intervenciones cuyas consecuencias aún son desconocidas. </p> <p> A pesar de leer esto, puedes estar pensando que a lo mejor merece la pena, ¿y si hubiese alguna manera de destruir esa grasa sin tener que pasar por el quirófano y quedarte marcado para toda la vida? </p> <p> Hay en la actualidad, algunos procedimientos que destruyen adipocitos sin retirarlos tras su destrucción, siendo intervenciones mucho menos traumáticas y algo menos costosas. Las mas conocidas y practicadas, son la crio lipolisis y el electro lipolisis. Mediante frio o corrientes eléctricas, consiguen destruir la célula grasa, dejando a cargo del cuerpo su eliminación. </p> <p> De esta manera, se puede perder alrededor de 2 milímetros de grasa, por zona tratada (máximo 2, de alrededor de una palma de la mano), cada dos meses. </p> <p> Puede parecer una cantidad decepcionante de grasa perdida en dos meses, y para ser sinceros lo es, pero no podría ser de otra manera. </p> <p> Los restos del adipocito destruido, pasan a la circulación sanguínea, donde son reconocidos por el sistema inmune como cuerpos extraños (ya que son un elemento que nunca debería estar ahí) y destruidos. Si las cantidades de adipocitos destruidos fuesen mas elevadas que las resultantes de esta perdida de 2mm a lo largo de 2 meses, la respuesta inmune sería tan elevada que la persona sufriría lo que se conoce como shock anafiláctico, que es una activación rápida y exagerada del sistema inmune que normalmente se produce por una reacción alérgica grave y que puede resultar en el fallo de numerosos sistemas biológicos e incluso en la muerte si la reacción es lo suficientemente severa y no se trata a tiempo. Por esto estas intervenciones se realizan de forma tan cauta y siempre bajo la supervisión de profesionales médicos. </p> <p> Cualquier suplemento, o intervención que causase una destrucción de adipocitos lo suficientemente rápida como para manifestarse en perdidas de grasa mayores que estos procedimientos, inevitablemente se enfrentarían al mismo problema. Por tanto, podemos decir con seguridad que no existe ninguna píldora, batido desintoxicante o te mágico que nos vaya a hacer destruir la grasa acumulada. Sus efectos sobre la pérdida de peso (si es que tienen alguno) son exclusivamente por efectos diuréticos (perdida de líquidos por la orina) o laxantes. </p> <!--EndFragment--> <p> </p> </div> Thu, 21 Mar 2019 09:36:43 GMT https://www.kaizenepn.es/articulos/mitos-parte-V45f3bc2f nutricion,perder,peso,grasa,mitos,alcorcon,dieta thumbnail https://www.kaizenepn.es/articulos/mitos-parte-IVe849aae3 <div> <img src="https://cdn.website-editor.net/md/and1/dms3rep/multi/121263.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML></o:RelyOnVML> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> 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mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <br/> </p> <p> Hemos visto en los puntos anteriores, que perturbar la balanza energética desde el lado de las calorías que entran, no parece ser la mejor idea. Pero, ¿puede haber alguna manera de gastar más calorías sin darnos cuenta? </p> <p> Recordemos de puntos anteriores, que gastamos energía principalmente para mantenernos vivos (las calorías que quemamos en reposo), y mediante nuestra actividad, y una pequeña parte digiriendo los alimentos. </p> <p> Para gastar más energía a través de nuestra actividad, no nos queda otra que movernos más tanto de forma estructurada como no estructurada. </p> <p> Para gastar más energía digiriendo alimentos, comer más no es una buena idea, ya que solo una pequeña parte de esas calorías adicionales se quemará de esta manera y el resultado neto será una mayor cantidad de calorías. </p> <p> Pero, ¿y si hubiese una manera de quemar más calorías en reposo?, si la grasa es como la gasolina de un coche, y queremos perderla sin ir a ninguna parte, ¿podemos pisar el acelerador y el freno a la vez para gastarla? </p> <p> La industria farmacéutica y de suplementación, ha intentado crear a lo largo de los años varios productos para hacer esto mismo, lo que se conoce comúnmente como termogénicos, sin embargo, a día de hoy se ha abandonado este vector casi completamente desde el punto de vista farmacéutico, porque ya esta inventado, y funcionaba, pero tuvo consecuencias inesperadas. </p> <p> A principios del siglo XX, fue cuando se descubrió el termogénico más potente hasta ahora descubierto. Denominado DNP, era y sigue siendo utilizado para matar termitas, y funcionaba en términos simples, de forma muy similar a nuestro ejemplo del coche con los frenos puestos, haciendo que la producción de energía por la célula fuese terriblemente ineficiente perdiendo la mayor parte de esta en forma de calor, haciendo que los sujetos que lo tomaban quemasen hasta un 20% más de calorías al día, resultando en una media de 0,5 kg de perdida de peso semanales sin ningún cambio en la dieta (que es un resultado espectacular comparado con cualquier otro producto que se haya creado para incrementar la pérdida de grasa). </p> <p> El problema del DNP, es que ese calor generado por las células de los sujetos que lo tomaban voluntariamente, y el de las termitas a las que les era suministrado como insecticida, resultaba letal en dosis muy pequeñas. Además, la diferencia entre la dosis que era efectiva para la pérdida de peso y la letal, era muy pequeña, y variaba bastante entre distintos sujetos y dentro del mismo sujeto a lo largo del tiempo, por lo que su uso de forma controlada y segura resultó imposible. Su absorción y dispersión resultaba además muy rápida, y una sobredosis una vez ingerida no podía ser revertida de ninguna manera, acabando con la muerte del sujeto en la mayoría de los casos, o con la perdida de alguna de sus extremidades en los que tenían "suerte". </p> <p> Además, en los sujetos que conseguían encontrar una dosis efectiva y “segura”, la sensación de fiebre constante como si tuviesen la gripe interfería de forma excesiva con su vida y trabajo. </p> <p> Por esas razones, esta clase de fármacos nunca han llegado a utilizarse, y debemos de ser enormemente escépticos cuando un suplemento nutricional nos prometa perder kilos y kilos de grasa sin esfuerzo. Un fármaco que consigue hacer perder medio kilo semanal, ya resulta prácticamente letal, es imposible que un suplemento no regulado, consiga ni siquiera acercarse a su potencia sin incurrir en los mismos peligros. </p> <p> Ha habido otros intentos de explotar la vía de las calorías en reposo, la mayoría basadas en estimulantes, pero en general sus efectos han sido muy inferiores a los vistos en DNP, con riesgos bastante similares al generar estados de excitación nerviosa muy elevados durante mucho tiempo, manteniendo el pulso y la presión sanguínea en niveles muy altos con el consiguiente riesgo cardiovascular. Ha habido algunos con ciertos márgenes de seguridad y efectividad, como la combinación de efedrina y cafeína, pero han sido casi todos abandonados por que su ratio efectividad seguridad no era demasiado favorable. </p> Por todo esto, podemos decir con confianza, que no vamos a encontrar ninguna píldora mágica que nos vaya a hacer perder kilos y kilos de grasa sin movernos, y si la encontramos, seria muy poco inteligente tomarla. <!--EndFragment--> <p> </p> </div> Fri, 15 Mar 2019 07:15:40 GMT https://www.kaizenepn.es/articulos/mitos-parte-IVe849aae3 nutricion,alcorcon,dieta,perder,grasa,peso,consejos thumbnail https://www.kaizenepn.es/articulos/dolor-parte-III7ede2f8e <h3> ¿Qué hay de la terapia manual? “Tengo que ir a que me coloquen”, “a que me quiten con un masaje”… </h3> <div> <img src="https://cdn.website-editor.net/md/and1/dms3rep/multi/10223.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> 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{mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Ninguna terapia manual, ni material que se utilice para dar masajes (foam roller, pelota, IASTM, etc…) tiene la capacidad de crear cambios en las estructuras ni en los tejidos. </p> <p> “Liberar la musculatura”, “quitar nudos musculares o adherencias”, “romper tejido cicatrizal”, “recolocar las articulaciones”, “poner las articulaciones en su sitio”, ninguno de estos términos, ni muchos otros similares son correctos ni ciertos. </p> <p> Nuestros ligamentos, músculos, tendones, huesos, y demás tejidos son MUY RESISTENTES, no les queda otra. Son los encargados de “mantener cada una de nuestras piezas” juntas. Diariamente soportan durante toda nuestra vida grandes cargas, tensión, fuerzas de compresión, tracción, flexión, cizalla, torsión… </p> <p> ¿Cómo unas estructuras diseñadas con estos objetivos van a sufrir el más mínimo cambio en su composición por recibir un masaje durante 30 minutos? El tejido conectivo humano tiene diferentes composiciones, pero ninguno es frágil, ni fácil de cambiar. Da igual si el masaje es con las manos, con los codos, rodillos u otros instrumentos, que te pisen, te retuerzan, o te agiten… ¿qué sería de nosotros como especie si nuestra materia prima, la que nos protege y a través de la que nos relacionamos con el medio externo fuese tan fácil de modificar? No habríamos durado ni dos días, esto no funciona así. NINGUNA TERAPIA MANUAL PUEDE AFECTAR ESTRUCTURALMENTE A LOS TEJIDOS. </p> <p> <b> </b> </p> <p> ¡¡¡ehhhhhh pero un momento!!! Yo salgo del fisio, osteópata, quiropráctico, masajista, y me siento mucho mejor, mi dolor ha disminuido, “me ha crujido y colocado” ¡que lo he notado! Efectivamente es muy probable que cualquier terapia manual provoque en ti cambios en tu sensación y dolor percibido, pero es importante que comprendas que ninguno de estos efectos se debe a cambios en el tejido dañado o lesionado (si es que lo hay). </p> <p> Como ya hemos visto, el dolor y otras percepciones similares (rigidez, bloqueo) son muy complejas y el sistema nervioso tiene un papel clave en todas ellas. Nuestro cuerpo está repleto de sensores que informan continuamente al cerebro de su estado y posición. Cuando se percibe una amenaza (puede ser real o no dependiendo de si el sistema está funcionando correctamente) el cerebro es informado desencadenando sensaciones de dolor y/o rigidez. La manipulación de los tejidos a través de masaje, punción seca, o cualquier otro tipo de terapia similar, tienen su aplicación por esta vía, modificando la señal hacia el sistema nervioso, pudiendo mejorar estas sensaciones de dolor y/o bloqueo, pero siempre será un cambio en la percepción, con una duración muy limitada, no un verdadero cambio en el tejido. </p> <p> Todo este tipo de terapias nos ofrecen una VENTANA DE OPORTUNIDAD a través de la relajación, la reducción del miedo y los cambios en la percepción de dolor, para favorecer la realización de ESTRATEGIAS ACTIVAS, que creen una verdadera adaptación en los tejidos. Las terapias pasivas no “arreglan”, ni “recolocan”, ni “quitan”. </p> <p> Un ejemplo muy común que nos encontramos con el dolor de espalda es el de “profesionales” que nos indican que tenemos las vértebras, o la pelvis “fuera de su lugar”, que están mal alineadas y que te las tiene que colocar. La ciencia ha demostrado que esto no tiene ningún sentido. Tu columna es FUERTE, ¿qué sería de nosotros si nuestras vertebras se moviesen tan fácilmente como para que una persona pueda “recolocarlas” con las manos? La manipulación vertebral no provoca ningún cambio estructural permanente. Pero entonces… ¿por qué la gente se siente tan bien después de que le “coloquen” la espalda? El chasquido que se oye durante la manipulación se debe a un cambio de presiones (cavitación) en las articulaciones de las vértebras. Esta maniobra tiene un efecto analgésico (disminución del dolor) de duración limitada (unos pocos minutos). </p> <p> La manera correcta de utilizar cualquier técnica cuyos resultados sean una disminución momentánea del dolor, será aprovechar esa VENTANA limitada de tiempo sin dolor para acceder a rangos de movimiento libres de dolor a través de ejercicios que sobrecargaremos progresivamente. </p> <p> Cualquier terapia manual o similar debe concebirse como un puente hacia la realización de ejercicios libres de dolor. A nuestros cerebros “les gustan” estas técnicas, por lo que disminuyen el dolor en la zona afectada durante unos minutos, oportunidad que debemos aprovechar para realizar EJERCICIOS CON CARGA. </p> <p> Si te quedas solo en las técnicas manuales, estas invirtiendo mucho en la persona que te da los masajes, pero muy poco en tu recuperación. Chaudhry et al (2008) determinaron la fuerza que debía aplicarse para realizar una deformación de la fascia lata (parte superior lateral de la pierna) y la fascia plantar. Estos investigadores calcularon que para producir una deformación de un 1% se necesitaba ejercer fuerzas de 9075 newton (925 kilos) y 4515 newton (460 kilos) respectivamente. Vaya animalaco/a tiene que ser quién te da los masajes… </p> <p> Cherkin et al (2011) compararon los resultados de dos tipos diferentes de masajes durante 10 semanas en 400 personas con dolor de espalda. Ambos tipos de masajes fueron impartidos por fisioterapeutas titulados: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Un grupo de pacientes recibió un “masaje estructural” enfocado en identificar y aliviar los músculos y tejidos así como las “restricciones fasciales” causantes del dolor de espalda. Se utilizaban técnicas para movilizar y estirar las articulaciones y músculos restringidos, equilibrando la musculatura para reducir la “hipertonicidad” (así describen los investigadores el tipo de masaje utilizado, y considero importante esta descripción detallada porque es muy probable que hayas oído o que oigas en un futuro todos estos términos). </p> <p> <!--[if !supportLists]--> - <!--[endif]--> El otro grupo recibió un masaje con “técnicas de relajación sueca” (esencialmente un masaje relajante). </p> <p> Ambos masajes tuvieron los mismos beneficios sin ninguna diferencia entre ellos, a pesar de que el “masaje estructural” podría concebirse como una terapia más especializada y enfocada en solventar el dolor lumbar. Una de las teorías en cuanto a la eficacia de las terapias manuales en el dolor, es la basada en la mejora de la ansiedad y disminución de sentimientos de estrés y depresión. Esta explicación encajaría perfectamente con los resultados de este estudio, y también con el MODELO BIOPSICOSOCIAL DEL DOLOR que comentamos en la primera parte de este artículo. </p> <p> <b> RED FLAGS O BANDERAS ROJAS Y DOLOR LUMBAR: Cuándo un dolor lumbar puede ser verdaderamente preocupante </b> <b> </b> </p> <p> Nombramos las “red flags” o “banderas rojas” previamente en el artículo, cuándo comentamos situaciones en las que una prueba de imagen podría ser necesaria. </p> <p> Las banderas rojas son síntomas que pueden ser resultado de una afección o patología más grave que el propio dolor de espalda (cáncer, daño en la médula…), y que deben ser examinadas y descartadas en la primera visita al profesional sanitario. Algunos de los síntomas son: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Incontinencia fecal y/o urinaria </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Tras un accidente, posible fractura vertebral. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Anestesia-parestesia en “silla de montar” (zona ingle-muslos-glúteo). </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Dolor intenso que no remite, pérdida de peso, historial de cáncer… </p> <p> Estos casos suelen corresponder a tan solo el 1% de los dolores lumbares. La presencia de banderas rojas no implica necesariamente una afectación más grave, pero es importante que tu médico te evalúe. </p> <p> <b> CONCLUYENDO… </b> </p> <p> El 80% de las personas tendrán dolor de espalda en algún momento de su vida. La altísima prevalencia de dolor de espalda entre la población ha desatado un verdadero negocio, en el que con buenas o menos buenas intenciones, todos parecen tener la solución definitiva. Podrías probar a ir cada día de la semana a un profesional diferente, que cada día recibirías un diagnóstico nuevo con su correspondiente tratamiento. </p> <p> En el negocio del dolor de espalda no faltan objetos curativos como es el caso de “Graston Technique” y su kit compuesto por 6 piezas, destinadas a “raspar” músculos, tendones y fascia, y que puedes adquirir por el módico precio de 2295 dólares. Crothers et al (2016) compararón en 143 participantes la técnica Graston con estas herramientas, frente a una terapia de “ajuste vertebral” y otra terapia simulada (placebo) en pacientes con dolor torácico. 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mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <i> (Te pongo una foto del kit en cuestión, por si la próxima vez que vayas a una marisquería no sabes qué hacer con tanto cubierto y te duele algo) </i> </p> <p> Debemos ser capaces de ver más allá del modelo estructural-biomecánico que explica el dolor únicamente en relación con daño en los tejidos. El dolor es multifactorial, y también es modulado por mecanismos emocionales, mentales y sensoriales dependientes del contexto. Debido a la complejidad del dolor, puede ser aventurada la promesa de que va a desaparecer completamente y para siempre a través de un método concreto. </p> <p> Las herramientas que nos van a ayudar a manejar nuestro dolor no están en un maletín de Gaston®, descubrimos dos de las más importantes en el próximo artículo… </p> <p> ¡No te lo pierdas! </p> <p> REFERENCIAS: </p> <p> Baraki, A. (2016). Aches and Pains. The Aasgaard Company StartingStrength.com </p> <p> Bialosky JE; Beneciuk JM; Bishop MD. Et al. (2018).Unraveling the Mechanisms of Manual Therapy: Modeling an Approach. J Orthop Sports Phys Ther 2018;48(1):8-18. doi:10.2519/jospt.2018.7476. </p> <p> Booth, J; Moseley, GL; et al. (2017) Exercise for chronic musculoskeletal pain: A biopsychosocial approach. Musculoskeletal Care. 2017 Dec;15(4):413-421. doi: 10.1002/msc.1191. Epub 2017 Mar 30. </p> <p> Brinjikji et al. (2015). Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. American Journal of Neuroradiology. Apr 1;36(4):811-816. DOI: 10.3174/ajnr.A4173 <i> </i> </p> <p> Buchbinder, Rachelle et al. Low back pain: a call for action. (2018). The Lancet , Volume 391 , Issue 10137 , 2384 – 2388. DOI: <a href="https://doi.org/10.1016/S0140-6736(18)30488-4"> https://doi.org/10.1016/S0140-6736(18)30488-4 </a> </p> <p> Chaudhry H1, Schleip R, Ji Z, Bukiet B, Maney M, Findley T. (2008). Three-dimensional mathematical model for deformation of human fasciae in manual therapy. J Am Osteopath Assoc. 2008 Aug;108(8):379-90. </p> <p> Crothers AL, French SD, Hebert JJ, Walker BF. (2016). Spinal manipulative therapy, Graston technique® and placebo for non-specific thoracic spine pain: a randomised controlled trial. Chiropr Man Therap. 2016 May 16;24:16. </p> <p> Clark, Stephanie et al. Low back pain: a major global challenge. (2018). The Lancet , Volume 391 , Issue 10137 , 2302. DOI: <a href="https://doi.org/10.1016/S0140-6736(18)30725-6"> https://doi.org/10.1016/S0140-6736(18)30725-6 </a> </p> <p> Daniel C. Cherkin, PhD, Karen J. Sherman, PhD, MPH, et al. (2011). A Comparison of the Effects of 2 Types of Massage and Usual Care on Chronic Low Back Pain: A Randomized, Controlled Trial. Ann Intern Med. 2011 Jul 5; 155(1): 1–9. </p> <p> Dreisinger, T. (2014). Exercise in the Management of Chronic Back Pain. Ochsner J. Spring; 14(1): 101–107. </p> <p> Foster, Nadine E, Buchbinder, Rachelle et al. (2018). Prevention and treatment of low back pain: evidence, challenges, and promising directions. The Lancet , Volume 391 , Issue 10137 , 2368 – 2383, DOI: <a href="https://doi.org/10.1016/S0140-6736(18)30489-6"> https://doi.org/10.1016/S0140-6736(18)30489-6 </a> </p> <p> Four-year follow-up of surgical versus non-surgical therapy for chronic low back pain Jens Ivar Brox,1 Øystein P Nygaard,2 Inger Holm,3 Anne Keller,4 Tor Ingebrigtsen,5 Olav Reikerås6. Ann Rheum Dis 2010;69:1643–1648. doi:10.1136/ard.2009.108902 </p> <p> <span> <a href="https://barbellrehab.com/hips-out-of-place/"> https://barbellrehab.com/hips-out-of-place/ </a> </span> </p> <p> <span> <a href="https://barbellrehab.com/truth-spinal-manipulation/"> https://barbellrehab.com/truth-spinal-manipulation/ </a> </span> </p> <p> <span> <a href="https://lafisioterapia.net/cuando-preocuparte-por-un-dolor-lumbar"> https://lafisioterapia.net/cuando-preocuparte-por-un-dolor-lumbar </a> </span> </p> <p> <span> <a href="https://thesports.physio/2014/11/09/i-hate-manual-therapy/"> https://thesports.physio/2014/11/09/i-hate-manual-therapy/ </a> </span> </p> <p> <span> <a href="https://thesports.physio/2017/09/23/20-unpopular-opinions-a-guest-blog-by-lars-avemarie/"> https://thesports.physio/2017/09/23/20-unpopular-opinions-a-guest-blog-by-lars-avemarie/ </a> </span> </p> <p> <span> Karran EL, Medalian Y, Hillier SL, Moseley GL. </span> <span> 2017 </span> . <span> The impact of choosing words carefully: an online investigation into imaging reporting strategies and best practice care for low back pain </span> . <span> <i> PeerJ </i> </span> <span> 5 </span> : <span> e4151 </span> <span> <a href="https://doi.org/10.7717/peerj.4151"> https://doi.org/10.7717/peerj.4151 </a> </span> </p> <p> <a href="https://www.researchgate.net/profile/Christina_Michailidou2"> Michailidou </a> ,C; Butler,N. (2009) Graded Exercise Therapy: A self-help guide for those with chronic fatigue syndrome/myalgic encephalomyelitis. Bart’s and The London NHS Trust. </p> <p> Ming, Zhong,; Jin Tao; et al. (2017).Incidence of Spontaneous Resorption of Lumbar Disc Herniation: A Meta-Analysis. Pain Physician 2017; 20:E45-E52 • ISSN 2150-1149 </p> <p> Moyer CA, Rounds J, Hannum JW. (2004). A meta-analysis of massage therapy research. Psychol Bull. 2004 Jan;130(1):3- 18 </p> <p> Opeoluwa Ogunlana; Adesola et al. (2015). Catastrophising, pain, and disability in patients with nonspecific low back pain. Hong Kong Physiotherapy Journal. Volume 33, Issue 2, December 2015, Pages 73-79. <span> <a href="https://doi.org/10.1016/j.hkpj.2015.03.001"> https://doi.org/10.1016/j.hkpj.2015.03.001 </a> </span> </p> <p> Top Alberta Doctors. (2011). 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mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Ya hemos visto que evitar que nuestro cuerpo digiera y absorba la comida no es buena idea. Pero, ¿y si hubiese alguna manera de evitar que esas calorías se conviertan en grasa? <br/> </p> <p> Hay muchos tipos de dietas que afirman que pueden evitar que un exceso de energía se convierta en grasas, normalmente son tipos de dietas disociadas (que evitan mezclar un determinado tipo de alimentos con otros), o que simplemente evitan completamente un determinado tipo de alimento afirmando que esos alimentos excluidos son la causa de que tu cuerpo “genere” grasa en primer lugar. </p> <p> La mayoría de estos argumentos, están centrados alrededor del efecto insulogénico de los carbohidratos. En general, la mayoría de tipos de dietas disociadas, afirmarían que, mezclando fuentes de carbohidratos, con una fuente de grasa, estarás segregando insulina que hará que esa grasa se acumule. Otras personas, como defensores acérrimos de dietas cetogénicas, te recomendarán que evites los carbohidratos completamente y poder volverte inmune a la ganancia de grasa. </p> <p> Sin embargo, como aprendimos en artículos anteriores, la proteína también tiene un efecto insulogénico, así que a no ser que te alimentases exclusivamente a base de mantequilla o aceite, tendrías niveles elevados de insulina tras una comida. Segundo, siempre tenemos unos niveles de insulina suficientes en circulación (incluso en ayunas) para permitir la entrada de triglicéridos y glucosa en las células, y tercero, incluso en la ausencia total de insulina, la grasa dietética puede acumularse en forma de grasa corporal mediante la acción de otras enzimas, y además, su ingesta suprimirá igualmente la liberación de grasa corporal. Cuarto y por último, la grasa dietética solo pasa a la circulación sanguínea unas cuatro horas después de ser ingerida, así que en cualquier caso, habría que evitar consumir carbohidratos (u otro alimento insulogénico) en este punto, y no en el de la ingesta. </p> <p> Es más, si las afirmaciones de los proponentes de estos modelos fuesen ciertas, las consecuencias de seguir una dieta así podrían ser fatales. Al no poder absorber los triglicéridos en forma de grasa corporal, estos quedarían en circulación, provocando una condición de la que ya hemos hablado llamada hiperlipidemia con efectos nefastos sobre nuestro corazón y sistema circulatorio, o serían convertidos sin limitación por el hígado en cetones pudiendo producir un caso de ketoacidosis. </p> <p> Esencialmente, las consecuencias de que esto fuese cierto, serían las mismas que sufriría un diabético insulino dependiente que no tomase su medicación. La única forma en la que podríamos escapar de esta situación, sería oxidando inmediatamente todas esas calorías que estamos recibiendo, debiendo estar haciendo ejercicio (bastante vigoroso) durante varias horas inmediatamente después de una comida. </p> <p> Afortunadamente para nuestra supervivencia, estos modelos que proponen los defensores de estas dietas son falsos. Como vimos en los primeros puntos, poder absorber un exceso de calorías tras una comida es un proceso esencial para nuestra supervivencia, y cualquier estrategia nutricional o suplemento que evitase este proceso tendría consecuencias fatales. </p> <p> <i> Adendum </i> </p> <p> <i> Puede haber otras razones por las cuales seguir una dieta disociada o que evite algunos alimentos en concreto pueda ser una buena idea para muchos individuos. Determinadas combinaciones de nutrientes pueden facilitar que se consuman calorías en exceso, y a veces hay alimentos concretos que para algunas personas resulta casi imposible controlar su consumo. En estos casos, estos acercamientos son válidos, en la medida en que pueden ayudar a mantener un déficit calórico a lo largo del tiempo, pero no por otras razones oscuras basadas en un pobre entendimiento de la fisiología que vayan a mantenernos ignorantes acerca de que lo que de verdad importa es nuestro consumo y gasto energético a lo largo del tiempo. </i> </p> <p> <i> A pesar de esto, los estudios parecen sugerir que comidas equilibradas con niveles adecuados de proteína, carbohidratos, grasa y fibra, son mejores para el control del apetito, niveles de energía después de la comida, y la adherencia a largo plazo a la dieta. </i> </p> <p> La única manera real y efectiva de paliar la conversión de un surplus calórico en grasa, es realizar entrenamiento de fuerza de manera que ese exceso tenga mayores posibilidades de convertirse en masa muscular en lugar de grasa. Aún así, la cantidad de masa muscular que se puede generar en un momento determinado es limitada, y los excesos calóricos que excedan de cantidades muy modestas (200 o 500 kcal al día) siempre resultarán en un incremento de tejido adiposo. </p> <p> En definitiva, evitar que nuestro cuerpo pueda convertir en grasa corporal un exceso de calorías, es una terrible idea, veamos en el punto siguiente, si quemar todo ese exceso de calorías puede ser nuestra salvación. </p> <!--EndFragment--> <p> </p> </div> Mon, 04 Mar 2019 11:25:32 GMT https://www.kaizenepn.es/articulos/mitos-parte-IIIa628f399 nutricion,perder,peso,grasa,alcorcon,dieta,mitos thumbnail https://www.kaizenepn.es/articulos/dolor-parte-IIb55d21c4 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/fond%2B.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> 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mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <br/> </p> <p> En la primera parte de este artículo, pudimos comprender la complejidad del dolor, aprendimos algunos términos importantes, factores relacionados, y sobretodo, recalcamos la necesidad de un acercamiento psicobiosocial. </p> <p> Esta segunda parte la enfocaremos desde un punto de vista más práctico, a través de un ejemplo más que conocido por todos nosotros: el dolor de espalda (aunque puede ser aplicado igualmente a otros dolores musculo esqueléticos recurrentes). El objetivo principal será el de proporcionaros herramientas que podáis empezar a aplicar desde el mismo momento en que acabéis esta lectura en un problema tan común como es el dolor lumbar. </p> <p> <b> ¿Cuáles son los acercamientos actuales hacia el dolor? Medicamentos y reposo, asociar los hallazgos en una prueba de imagen con dolor, cirugía… </b> </p> <p> El “me tumbo y me tomo”, la opción preferida por excelencia. Las recomendaciones de las guías MÁS ACTUALIZADAS sobre el dolor de espalda, sitúan la terapia farmacológica como segunda opción si las terapias NO FARMACOLÓGICAS no han sido eficaces, y en conjunción con estas, nunca de manera aislada. Además señalan que en el caso de decidir comenzar tomando alguna medicación debe ser la dosis MÍNIMA y durante el MÍNIMO tiempo posible. </p> <p> Recomiendan EVITAR EL REPOSO ABSOLUTO. El reposo prolongado conlleva niveles más altos de dolor y discapacidad. Mantenerse activo es bueno para el dolor de espalda. Tienes que intentar progresivamente volver a tus actividades habituales y adaptarlas cuando sea necesario, nunca cambiarlas por pasarte todo el día tirado en la cama. </p> <p> Está demostrado que la cirugía y los tratamientos farmacológicos no son mejores que el ejercicio a largo plazo. ¡LA PRIMERA OPCIÓN DEBE SER EL EJERCICIO! </p> <p> <b> Algunas conclusiones extraídas de las más recientes guías de práctica clínica basadas en la última evidencia en dolor lumbar (THE LANCET 2018): </b> </p> <p> <!--[if !supportLists]--> 1) <!--[endif]--> Mantente ACTIVO. Evita la ausencia laboral. La primera elección de tratamiento debe ser NO FARMACOLÓGICA </p> <p> <!--[if !supportLists]--> 2) <!--[endif]--> Las pruebas de imagen solo deben realizarse si el médico sospecha que existe alguna condición que requiere un tratamiento diferente. Rara vez son necesarias y pueden ser contraproducentes (efecto nocebo). </p> <p> Para determinar la necesidad de una prueba de imagen, el profesional sanitario realizará una exploración de la persona para descartar las denominadas “banderas rojas” (más sobre esto al final del artículo). </p> <p> Como vimos en la primera parte de este artículo citando estudios en columna, hombro y rodilla, los hallazgos encontrados en pruebas de imagen NO TIENEN RELACIÓN DIRECTA CON EL DOLOR, NI SON INDICADORES PREDICTIVOS DE DOLOR FUTURO. Alrededor del 52% de personas de 30 años presentarán signos degenerativos en la columna si se realizan una resonancia. El porcentaje es aún mayor para personas de 50 años (entorno al 80% presentarán hernia, protrusión u otras degeneraciones discales), y para personas de 80 años (96%). </p> <p> Observamos que la prevalencia de signos degenerativos aumenta con la edad, formando parte de un proceso normal de envejecimiento (igual que nos salen arrugas). NO TIENEN POR QUÉ SIGNIFICAR DOLOR, pérdida de funcionalidad y/o cirugía. El diagnostico a través de prueba de imagen debe ser tomado con precaución y solo ser realizado cuando haya otros síntomas de patología grave (red flags o banderas rojas). </p> <p> Los pacientes que reciben su diagnóstico únicamente a través de prueba de imagen tienen mayor riesgo de dolor percibido y kinesiofobia (miedo al movimiento), lo que solo empeora su condición. </p> <p> <!--[if !supportLists]--> 3) <!--[endif]--> La cirugía y otras intervenciones tienen un papel muy pequeño, si es que lo tienen, en el tratamiento del dolor de espalda (inyecciones, fusión, etc). DEBEN SER LA ÚLTIMA OPCIÓN. </p> <br/> <p> La evidencia científica ha demostrado que las hernias pueden reabsorberse de manera espontánea en pacientes con hernia discal, dolor lumbar y ciática que únicamente siguen un tratamiento conservador, incluso antes de 12 meses. </p> <p> <!--[if !supportLists]--> 4) <!--[endif]--> Las personas con dolor de espalda crónico DEBEN HACER EJERCICIO. </p> <p> <!--[if !supportLists]--> 5) <!--[endif]--> El dolor lumbar debe manejarse desde un marco BIOPSICOSOCIAL. </p> <p> <br/> </p> <p> REFERENCIAS </p> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> 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Low back pain: a call for action. (2018). The Lancet , Volume 391 , Issue 10137 , 2384 – 2388. DOI: <a href="https://doi.org/10.1016/S0140-6736(18)30488-4"> https://doi.org/10.1016/S0140-6736(18)30488-4 </a> </p> <!--EndFragment--> <br/> <br/> <!--EndFragment--> <p> </p> </div> Tue, 26 Feb 2019 10:54:03 GMT https://www.kaizenepn.es/articulos/dolor-parte-IIb55d21c4 dolor,rehabilitacion,prevencion,espalda,salud,entrenamiento,personal thumbnail https://www.kaizenepn.es/articulos/mitos-parte-II9f54b70e  Come lo que quieras sin engordar inhibiendo la absorción de esas calorías. ¿Es posible? <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML></o:RelyOnVML> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> 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5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Evitar consumir esas calorías de más atajaría el problema de raíz, si pudiésemos además evitar esa absorción sin tener que privarnos de comer nuestros platos preferidos, seria una solución muy atractiva…. ¿Pero es de verdad posible? </p> <p> La respuesta es…. Si, hasta cierto punto, existen sustancias que pueden hacer que esto ocurra, pero tienen varios problemas. </p> <p> El compuesto más potente (y que se encuentra regulado y sujeto a prescripción médica) para este fin, es un fármaco llamado Orlistat, que consigue evitar que se absorban entre un 10 a un 30% de la grasa dietética que ingerimos. Sin embargo, presenta varios problemas: </p> <p> 1º Su impacto en el mundo real en la pérdida de peso es muy pequeño, ya que solo actúa sobre una parte de las calorías que ingerimos (las grasas dietéticas) y sobre un porcentaje de ello exclusivamente. </p> <p> 2º La inhibición de la absorción de grasas trae consigo la inhibición en la absorción de otros micronutrientes que las acompañan, y suele causar deficiencias nutricionales (a pesar de tener muy poco éxito en generar pérdida de peso). </p> <p> 3º Al no absorberse esa grasa, pasa intacta al intestino grueso, que no esta preparado ni diseñado para recibir tanta cantidad de grasa, lo que produce <b> <i> abundante, incontrolable, y explosiva </i> </b> diarrea en los pacientes tratados con este producto. </p> <p> Cualquier suplemento o producto dietético, de los conocidos actualmente, es menos eficaz que este fármaco en la misión de inhibir la absorción de calorías de la dieta. Y en la medida en la que fuesen efectivos, se enfrentarían a los mismos problemas. </p> <p> Si estas tomando un bloqueador de calorías, que no esté causando <b> <i> abundante, incontrolable, y explosiva </i> </b> diarrea después de cada comida, no esta siendo de verdad efectivo, y aún así probablemente su impacto en la pérdida de peso será muy escaso como es el caso de los pacientes tratados con orlistat. </p> <p> ¿Por qué no parece funcionar? Una sencilla razón que aparecerá una y otra vez durante esta serie, la falta de creación de buenos hábitos alimenticios es la causa principal de que estas estrategias de pérdida de peso fracasen. Consumiendo orlistat u otros bloqueadores de calorías, no estamos aprendiendo de verdad a comer, y al ser su efecto tan limitado (solo de un 10 a 30% de uno de los macronutrientes) y tener que serlo (de lo contrario sus efectos perniciosos en nuestra salud intestinal y absorción de micronutrientes serian aún más devastadores), no consiguen ofrecernos los resultados que buscamos. </p> <p> También, creo necesario resaltar, que esencialmente lo que estamos intentando hacer con esta clase de productos, es una forma especialmente cara y menos efectiva de bulimia. </p> <p> Por todos estos motivos, nuestro veredicto es un NO rotundo a los bloqueadores de calorías como estrategia viable a la pérdida de peso. </p> <!--EndFragment--> <p> </p> </div> Fri, 22 Feb 2019 09:45:30 GMT https://www.kaizenepn.es/articulos/mitos-parte-II9f54b70e perdida,de,peso,perder,grasa,nutricion,mitos,engaños,alcorcon,alimentación thumbnail https://www.kaizenepn.es/articulos/dolor-I7812bafe <h3> ¡¡EL DOLOR TIENE SU LADO BUENO!! </h3> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/pain+back.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF></w:DoNotPromoteQF> <w:LidThemeOther>ES</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> 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</p> <p> No hace falta ser masoca. El dolor tiene su lado bueno y es necesario. Es un sistema de alarma interno que posee nuestro cuerpo siempre alerta: ¿nos quemamos cocinando? ¡duele! Y apartamos la mano, ¿nos cortamos mientras pelamos una manzana? ¡duele! Y paramos para redirigir el cuchillo. Como nos la jugaríamos en tareas tan básicas como estas si no tuviésemos un sistema de dolor (de hecho existen enfermedades como la analgesia congénita en la que esta suprimida la sensación de dolor, exponiendo a quien la padece a un alto riesgo de lesión). <br/> </p> <p> Como cualquier otro sistema, por ejemplo, el sistema digestivo, el sistema de dolor puede funcionar incorrectamente. Siguiendo con nuestro ejemplo, seguro que te has pasado unos días estreñido, y en otras ocasiones has comido algo en mal estado que te ha llevado justamente al punto contrario. De igual manera, el sistema del dolor puede funcionar incorrectamente, no activándose y por lo tanto no avisándonos de los potenciales peligros a los que estamos expuestos, o en el extremo opuesto, activándose demasiado: acciones que no suponen ninguna amenaza comienzan a doler o el dolor aparece porque si, de forma espontánea, y sin un desencadenante claro… ¿cuál es la causa de este dolor excesivo? </p> <p> <b> <u> EL DOLOR: NUESTRA ALARMA DE INCENDIOS </u> </b> </p> <p> Experimentar dolor es NORMAL, la capacidad de tener dolor es PROTECTORA y NECESARIA. </p> <p> Podríamos decir que el DOLOR es como la ALARMA DE INCENDIOS de tu casa. Suena para advertirte de que tu casa está en llamas, es un sonido fuerte y desagradable, pero se agradece ¿no? Puede salvar tu vida y alertarte antes de que las llamas acaben con todas tus cosas. Los bomberos vendrían, apagarían el fuego, y la alarma debería de apagarse también, pero… ¿qué pasa si hay un error y la alarma sigue sonando aunque ya no haya fuego?, ¿o qué pasaría si la alarma de incendios se volviese demasiado sensible? Podrías estar cocinando tranquilamente, o encendiendo un poco de incienso, dos acciones que no suponen ningún peligro, y que el sistema de alarma saltase debido a la extrema sensibilidad del detector de humo. En ambos casos el FUEGO no sería el problema, tendrías que reparar y ajustar el sistema de alarma. </p> <p> En nuestro cuerpo tenemos nuestra alarma de incendios integrada. Nuestro sistema nervioso es el encargado de informarnos que nos encontramos en peligro, es un mecanismo protector, igual que la alarma de incendios. Para ello, contamos con unos nervios especiales encargados de dar la señal de alarma. Estos nervios y receptores están situados por todo el cuerpo. Cuando los receptores reciben un estímulo suficiente, se envían mensajes a la médula espinal que finalmente llegan el cerebro, donde ocurre la decisión final del nivel de peligrosidad de las señales recibidas. En el caso de que en el cerebro se perciban estas señales como nocivas, se experimentará dolor. Por lo tanto el dolor es una proyección del cerebro, el tejido afectado emite únicamente señales de peligro no señales de dolor. </p> <p> Como hemos introducido al inicio del artículo, idealmente, el dolor experimentado sería proporcional al daño en los tejidos, y esto es así para dolores puntuales, como por ejemplo, pillarte la mano con el maletero del coche (en nuestra analogía, hay fuego = salta la alarma). Pero de la misma manera que el sistema de alarma de incendios puede saltar por una pequeña hilera de humo completamente inocua o por un error en el mecanismo (sin que haya ningún desencadenante), nuestro sistema de dolor puede funcionar incorrectamente, volviéndose los nervios encargados de la señalización muy sensibles, activándose con demasiada facilidad. Veamos estas situaciones un poco más en profundidad a través de LA TEORÍA TRADICIONAL DEL DOLOR, Y EL MODELO BIOPSICOSOCIAL DEL DOLOR. </p> <p> <b> <u> TEORIA TRADICIONAL DEL DOLOR </u> </b> </p> <p> Durante mucho tiempo se concibió el dolor como un modelo que iba de “abajo hacia arriba”, donde el dolor comienza en los nervios encargados de inervar las diferentes estructuras de nuestro cuerpo, llevando la señal de alarma hasta el cerebro. Tras sufrir daño en un tejido, se envía desde los nervios una señal proporcional a ese daño a la médula espinal (lo que nos permite el “acto reflejo”, por ejemplo apartar la mano rápido de un objeto demasiado caliente) y más tarde al cerebro, percibiendo nosotros finalmente dolor en la localización del daño y en proporción a la intensidad de la señal. </p> <p> Esto se conoce como <b> TEORÍA TRADICIONAL DEL DOLOR </b> , y resulta una explicación satisfactoria para lesiones agudas, como golpearnos con el pico de una mesa: el dolor que percibimos es instantáneo, localizado, y acorde con lo fuerte que nos hemos golpeado. Después de una lesión, el cuerpo vuelve más sensibles a los nervios de la zona afectada con el fin de proteger los tejidos hasta que estén recuperados. De esta manera, la señal de dolor se desencadena con mucha más facilidad para esa zona y te recuerda de manera constante que debes tener especial cuidado. </p> <p> Seguro que algún verano has cogido la playa con ganas el primer día y te has quemado con el sol. Tu piel se pone roja y duele al mínimo contacto, aunque sea una caricia, o el propio roce de la sabana cuando duermes. Esto no significa que dormir sobre una sábana o que te hagan una caricia vaya a empeorar la quemadura, pero tu sistema de alarma te recuerda que seas cuidadoso. </p> <p> Esta “hipersensibilidad” es mantenida por el cuerpo durante unas semanas como mecanismo de protección mientras la estructura afectada se recupera (en lesiones comunes generalmente entorno a las 2-6 semanas). Más allá de este punto <b> el </b> <b> DOLOR se convierte en el problema, no el tejido lesionado inicialmente </b> (recuerda en nuestra analogía, que en una alarma que no funcionaba correctamente, la alarma era el problema, no el fuego). Este fallo en el sistema del dolor provoca no solo que la hipersensibilidad se mantenga en el área lesionada sino que también pueda extenderse a otras zonas del cuerpo. </p> <p> Seguro que todos conocemos personas con “dolor de espalda crónico” a las que les han realizado cientos de radiografías y resonancias sin encontrar nada que indique daño en el tejido, y por el contrario, otras personas que presentan diversas lesiones según la prueba de imagen no tienen absolutamente ningún dolor. Es muy importante que entendamos que NO SIEMPRE EL DOLOR ES DIRECTAMENTE PROPORCIONAL AL DAÑO EN LOS TEJIDOS. </p> <p> Numerosos estudios científicos han demostrado la falta de correlación entre prueba de imagen, daño, degeneración en los tejidos y dolor en diversas zonas del cuerpo: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Culvenor y colaboradores (2018) realizaron una resonancia en 5397 rodillas concluyendo que 1 de 2 personas mayores de 40 años, y 1 de cada 5 personas menores de 40 años <b> SIN DOLOR </b> presentaban cambios en la articulación (desgarro meniscal, defecto cartilaginoso…). </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> Brinijikji y colaboradores en su revisión sistemática en pruebas de imagen en la columna en personas <b> SIN DOLOR </b> encontraron que el 37% de sujetos de 20 años y el 96% de los sujetos de 80 años presentaban algún tipo de degeneración en los discos vertebrales. Ninguna de estas personas tenía dolor. </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> Tempelhof et al realizaron ultrasonidos en los hombros de 411 asintomáticos. Encontraron que el 23% de las personas tenían desgarro en el manguito de los rotadores. <b> Ninguna presentaba dolor </b> . </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> Algunas cirugias simuladas son igual de efectivas que cirugías reales para <b> disminuir el dolor y discapacidad </b> (Louw; Diener; Fernández-de-las-peñas; Puentedura, 2016). </p> <p> Efectivamente, los hallazgos (protrusiones, hernias, artrosis…) encontrados en una radiografía o resonancia no tienen por qué implicar dolor, y se encuentran comúnmente en personas completamente asintomáticas. Estos cambios en nuestras estructuras son parte del proceso de cumplir años, igual que nos salen arrugas, y NO TIENEN POR QUÉ SIGNIFICAR DOLOR, perdida de funcionalidad o cirugía. El diagnostico a través de prueba de imagen debe ser tomado con precaución. </p> <p> Como vemos el sistema del dolor es altamente complejo, y la teoría tradicional (me hago daño-me duele) es insuficiente, y es que nos estamos dejando fuera un elemento clave… EL CEREBRO. Surge la necesidad de abordar el dolor desde una perspectiva biológica, psicológica y social, conozcamos el MODELO BIOPSICOSOCIAL del dolor. </p> <p> <b> <u> MODELO BIOPSICOSOCIAL DEL DOLOR Y MI PRIMERA BRECHA: </u> </b> </p> <p> A los 12 años estaba por el campo y un perro que se había escapado de una finca comenzó a perseguirme con intenciones de querer morderme (¡¡o algo peor!!). Corrí, corrí y corrí como si no hubiese un mañana, mirando para atrás de vez en cuando para ver cuanta distancia le sacaba. Como iba corriendo mirando hacia detrás, no me di cuenta de que me acercaba a unos remolques, y cuando volví a girar la cabeza, me golpee muy fuerte contra ellos. Podría jurar que ni me entere de que me había dado un golpe contra algo. Justo después comencé a trepar por los remolques para ponerme a salvo. Una vez encima del remolque miré para abajo, y ahí estaba el perro saltando furioso (se había quedado sin comer), ¡¡ YO ESTABA A SALVO!! Respiré tranquila y aliviada, y en ese momento empecé a notar la frente muy mojada y un dolor fortísimo. Me lleve la mano a la frente pensando que era sudor, pero era SANGRE, estaba sangrando a chorros. Me había hecho una brecha al golpearme con los remolques y ni me había enterado. Me encontraba en un contexto en que <b> mi cerebro </b> determinó que la SUPERVIVENCIA era una prioridad para mí, no tener una brecha en la frente. </p> <p> <b> El cerebro es un elemento clave en el dolor, podemos decir que el dolor es una proyección del cerebro. </b> Mientras las señales enviadas por parte de los nervios viajan hacia el cerebro (como explicamos en la teoría tradicional del dolor), otras señales viajan del cerebro hacia los nervios, ajustando su sensibilidad. Estas señales descendentes están moduladas en base a distintos factores como nuestro entorno (corriendo para salvar tu vida de un perro hambriento o tirada en el sofá), nuestro estado emocional (triste, feliz…), cuánto tiempo lleva presente el dolor: me golpeo y me duele, ¿o llevo años con el mismo dolor?. </p> <p> El cerebro integra todos estos factores con las señales recibidas de los nervios especializados para generar nuestra respuesta final de dolor. La teoría tradicional concebía el dolor como una vía de una sola dirección, lineal, “de abajo hacia arriba”, cuando en realidad se procesa de manera circular (las señales ascendentes viajan de los nervios al cerebro, y las descendentes del cerebro a los nervios). </p> <p> Por lo tanto, <b> EL MODELO BIOPSICOSOCIAL DEL DOLOR </b> engloba los <b> factores psicológicos, sociales y biológicos concibiéndonos como un organismo vivo y ADAPTABLE </b> , ¿qué habría sido de mi si en el momento de abrirme la cabeza contra el remolque me hubiese puesto a preocuparme por mi brecha? No creo que al perro le hubiese dado ninguna pena, y habría tenido problemas mayores. </p> <p> El cerebro puede liberar muchas sustancias químicas que afectan al dolor, disminuyéndolo o amplificándolo, lo que se conoce como <b> “inhibición descendente” </b> y <b> “facilitación descendente” </b> respectivamente. </p> <p> Durante la <b> INHIBICIÓN DESCENDENTE </b> el cerebro envía sustancias químicas que “apagan” la señal nerviosa recibida desde los tejidos afectados. Hacerse una brecha contra un remolque es MUY DOLOROSO, pero durante una situación de emergencia como la de estar huyendo de un perro asesino, mi cerebro priorizó la supervivencia liberando una serie de sustancias químicas para aliviar el dolor hasta que yo estuviese a salvo (por ejemplo, entre ellas, la conocida adrenalina). </p> <p> El cerebro activa la <b> INHIBICIÓN DESCENDENTE </b> enviando estas sustancias químicas “calmantes” del dolor desde la médula espinal hacia el resto del cuerpo. Las sustancias químicas liberadas llegan a los nervios donde bloquean las señales de daño e inflamación. <b> El ejercicio físico y el movimiento </b> son dos vías que han demostrado activar la inhibición descendente (no hace falta que te persiga un perro) y de las que hablaremos más en las próximas partes de este artículo. </p> <p> Con resultados opuestos tenemos la <b> FACILITACIÓN DESCENDENTE </b> . El cerebro puede liberar otras sustancias que amplificar el dolor, desde la médula espinal hacia el resto del cuerpo, aumentando las señales de daño e inflamación en los nervios. Si este proceso es activado con demasiada regularidad, se producen cambios físicos en los nervios que conllevan una sensibilización central o hipersensibilización del sistema, que percibirá el dolor de manera muy desproporcionada al daño real existente en el tejido (si es que verdaderamente existe algún daño). La <b> FACILITACIÓN DESCENDENTE </b> puede originar mucho dolor en pequeñas lesiones, en antiguas lesiones ya curadas, o incluso dolor en tejidos no lesionados, debido a esta hipersensibilidad en los nervios. </p> <p> Hay muchos factores que afectan en el sistema de <b> FACILITACIÓN DESCENDENTE </b> o <b> AMPLIFICACIÓN DEL DOLOR </b> : </p> <p> <!--[if !supportLists]--> - <!--[endif]--> La genética es uno de ellos, lo que expone a algunas personas a un mayor riesgo de sufrir dolor crónico tras una lesión u enfermedad. </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> Otro factor IMPORTANTÍSIMO es la expectativa de dolor. Como muestra de ello, tenemos el estudio de Geuter&amp; Büchel (2013), en el que tras la aplicación de una simple crema hidratante, vieron cómo podía afectar el hecho de que los participantes del estudio pensasen que esa crema iba a causarles dolor. Esta expectativa de dolor fue suficiente para que la CREMA HIDRATANTE aumentase la experiencia de dolor y activar la facilitación descendente. Observaron a través de una resonancia magnética como la actividad relacionada con el dolor en la médula espinal se amplificó. </p> <br/> <p> Este efecto <b> nocebo </b> (contrario al placebo) consiste en la aparición de eventos negativos producidos consecuencia de tus propias expectativas negativas. Si mañana te realizasen una resonancia en la espalda y te dijesen que tienes una hernia discal, tu probabilidad de sufrir dolor de espalda aumentaría por el simple hecho de asociar esta degeneración en el tejido con dolor. Así es… amplificar la respuesta de dolor es tan fácil como creer que te va a doler. </p> <p> <b> RECAPITULANDO… PUNTOS CLAVE: </b> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> El DOLOR es un mecanismo de ALARMA necesario para nuestra supervivencia. </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> El dolor es <b> COMPLEJO y MULTIFACTORIAL </b> . Debe abordarse desde una perspectiva PSICOBIOSOCIAL. </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> EL CEREBRO tiene un papel CLAVE en el DOLOR. El dolor es una proyección del cerebro. El cerebro puede liberar diferentes sustancias químicas que afectan al dolor, disminuyéndolo (inhibición descendente) o amplificándolo (facilitación descendente). </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> Cuidado con los perros cuando vayáis por el campo (también cuidado con los remolques, ir mirando hacia delante cuando corraís). </p> <br/> <p> EN EL PRÓXIMO ARTÍCULO… </p> <p> ¿Cuáles son los fallos actuales en el acercamiento al dolor? ¿Reposo si duele? ¿Voy a que me den un masaje, o a que “me coloquen”? </p> <p> ¡CONTINUAMOS EN LA SIGUIENTE PARTE! </p> <br/> <p> REFERENCIAS: </p> <p> Baraki, A. (2016). Aches and Pains. The Aasgaard Company StartingStrength.com </p> <p> Brinjikji et al. (2015). Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. American Journal of Neuroradiology. Apr 1;36(4):811-816. DOI: 10.3174/ajnr.A4173 <i> </i> </p> <p> <i> Culvenor </i> et al. (2018). <i> Prevalence of knee osteoarthritis features on magnetic resonance imaging in asymptomatic uninjured adults: a systematic review and meta-analysis. </i> Br J Sports Med. doi:10.1136/bjsports-2018-099257 </p> <p> Ellingson, L. D., Stegner, A. J., Schwabacher, I. J., Koltyn, K. F., &amp; Cook, D. B. (2016). Exercise Strengthens Central Nervous System Modulation of Pain in Fibromyalgia. <i> Brain sciences </i> , <i> 6 </i> (1), 8. doi:10.3390/brainsci6010008 </p> <p> Geuter&amp; Büchel. (2013). Facilitation of pain in the human spinal cord by nocebo treatment. <a href="https://www.ncbi.nlm.nih.gov/pubmed/23966699"> J Neurosci. </a> Aug 21;33(34):13784-90. doi: 10.1523/JNEUROSCI.2191-13.2013. </p> <p> Gosling, Artur Padão. (2012). Physical therapy action mechanisms and effects on pain management. <i> Revista Dor </i> , <i> 13 </i> (1), 65-70. <a href="https://dx.doi.org/10.1590/S1806-00132012000100012"> https://dx.doi.org/10.1590/S1806-00132012000100012 </a> </p> <p> Lima, L. V., Abner, T., &amp; Sluka, K. A. (2017). Does exercise increase or decrease pain? Central mechanisms underlying these two phenomena. <i> The Journal of physiology </i> , <i> 595 </i> (13), 4141-4150. <i> </i> </p> <p> Louw A, Diener I, Fernández-de-las-peñas C, Puentedura EJ. (2016). Sham Surgery in Orthopedics: A Systematic Review of the Literature. Pain Med. </p> <p> Tempelhof S, Rupp S, Seil R. (1999). Age-related prevalence of rotator cuff tears in asymptomatic shoulders. J Shoulder Elbow Surg. 1999;8(4):296-9. </p> <p> <i> <a href="http://www.retrainpain.org"> www.retrainpain.org </a> </i> <i> </i> </p> <!--EndFragment--> <p> </p> </div> Tue, 19 Feb 2019 11:04:10 GMT https://www.kaizenepn.es/articulos/dolor-I7812bafe dolor,cronico,lesion,rehabilitacion,prevencion,bienestar,entrenamiento,personal,alcorcon thumbnail https://www.kaizenepn.es/articulos/mitos-I4c0cc822 Mitos, engaños y falsas promesas en la perdida de peso. <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/warning.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML></o:RelyOnVML> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> 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5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> - <!--[endif]--> Un extraño truco para perder 10 kg de grasa en un día, el secreto que los médicos no quieren que conozcas, destruye toda tu grasa en una semana con este milagroso suplemento. ¿Y si la magia fuese verdad? </p> <p> Si te has interesado alguna vez por perder peso o mejorar tu composición corporal, seguro que los algoritmos de publicidad dirigida de Google te habrán empezado a inundar de anuncios con promesas similares al título de este punto. Si tienes un poco de sentido común (o has tenido que aprender por las malas dejándote el dinero en probar alguno de estos métodos), pensarás que es demasiado bonito para ser cierto. </p> <p> En esta serie de artículos, vamos a analizar si seria fisiológicamente posible que estos suplementos o estrategias nutricionales funcionasen, con la esperanza de inmunizarnos completamente frente a estas deplorables estrategias de marketing y afianzar los conocimientos que hemos adquirido acerca de como perdemos peso. </p> <p> Como hemos visto, para que los alimentos que consumimos se conviertan en grasa, tienen que ser primero absorbidos por el sistema digestivo, segundo transportados a las células grasas o adipocitos y absorbidos por estas en forma de grasa corporal, y para perder esa grasa, deben ser transportadas por el adipocito y oxidadas por las células para producir energía. </p> <p> Por tanto, un suplemento o estrategia nutricional, que afirmase solucionar nuestros problemas de sobre peso, podría: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Inhibir la absorción de esas calorías. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Evitar que los adipocitos absorbiesen en forma de grasa corporal esas calorías. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Incrementar dramáticamente nuestro gasto de energía para que el cuerpo queme esas calorías de más. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> Finalmente, también podría “destruir” los adipocitos y la grasa que tienen acumulada. </p> <p> Vamos a ver punto por punto, si eso es posible, y si es de verdad una solución interesante </p> <!--EndFragment--> <p> </p> </div> Fri, 15 Feb 2019 09:34:38 GMT https://www.kaizenepn.es/articulos/mitos-I4c0cc822 nutricion,perder,peso,grasa,quemar,alcorcon thumbnail https://www.kaizenepn.es/articulos/entrenamiento-menores-parte-III754ff242 En esta última parte de la serie, vamos a ver en términos generales en que debe consistir el entrenamiento de fuerza del 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<![endif]--> <!--StartFragment--> </p> <p> <!--[if !supportLists]--> · <!--[endif]--> La edad biológica como factor determinante. </p> <p> La edad biológica del menor será lo que determine que clase de entrenamiento será el más indicado para él, tanto desde un punto de vista fisiológico como logístico. Es muy importante recalcar que es la edad biológica, entendida por tal, su nivel de progresión hacia la madurez sexual completa, el factor relevante, y no tanto su edad cronológica, ya que muchas veces no coinciden. Habrá menores con un nivel de madurez biológica (y psicológica) que se alejen de la norma general y no debemos prescribir modalidades de ejercicio que sean inadecuadas a su fisiología. </p> <p> Vamos a clasificar a los menores a efectos de este artículo en: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Infantes: (normalmente hasta los 8-9 años), que se correspondería con la clasificación pediátrica Tanner I. No existen apenas diferencias apreciables entre varones y hembras en esta etapa. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Pre-adolescente: (entre los 9 y 13 años), incluyendo Tanner II, y quizás Tanner III. Las diferencias en cuanto a características sexuales entre niños y niñas empiezan a manifestarse, los niveles de hormonas sexuales comienzan a elevarse. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Adolescencia o pubertad, (13 años hasta alcanzar la madurez sexual plena), Tanner IV y V, los niveles hormonales se encuentran en su pico máximo, y la diferenciación entre sexos es muy pronunciada. </p> <br/> <p> <!--[if !supportLists]--> · <!--[endif]--> El entrenamiento del infante y pre-adolescente. </p> <p> Esta etapa en el desarrollo del joven atleta tiene unas características muy particulares: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> La plasticidad neuronal (la capacidad de aprender nuevos patrones de movimiento e interiorizarlos) esta en su pico máximo. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Sus niveles de hormonas sexuales son muy reducidos, su capacidad de crear adaptaciones estructurales (sobre todo a nivel muscular) como respuesta al ejercicio es muy limitada. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Existe un gran potencial de crear cambios a nivel epigénetico en el menor, lo que quiere decir que durante esta etapa podemos “programarle” para ejecutar y responder mejor a futuros estímulos. </p> <p> Teniendo en cuentas estas particularidades, el entrenamiento de fuerza debe estar enfocado sobre todo a los aspectos neurales, buscando enseñar al menor a ejecutar movimientos complejos, de forma explosiva y segura, para aprovechar al máximo la mayor plasticidad motora de esta fase, mejorando la coordinación y reclutamiento muscular. Así mismo también podemos empujar a su biología a expresar fibras musculares más rápidas, grandes y fuertes que son de mayor utilidad en la mayoría de aplicaciones atléticas. </p> <p> El objetivo de esta fase debe ser crear un atleta que sepa realizar una gran variedad de movimientos complejos, rápido y explosivo. No debemos orientar el entrenamiento a la ganancia de masa muscular, ya que no va a ser efectivo por los niveles hormonales del menor, y no maximizará esos aspectos neurales a los que el atleta es mucho más receptivo en este momento. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> El entrenamiento del infante: La plasticidad neural del menor se encuentra en su punto máximo durante esta etapa, y la mejor manera de aprovecharla es exponer al menor a la mayor variedad de patrones de movimiento posible, siendo recomendable exponer al niño a la mayor cantidad de prácticas deportivas que nos podamos permitir. Desde el punto de vista puramente logístico, los niños en esta etapa difícilmente serán capaces de seguir un programa de entrenamiento de fuerza estructurado, beneficiándose del estimulo de la variedad constante en sus actividades. </p> <p> Debido a la tendencia que tienen los menores en estas edades de ponerse a jugar en cualquier parte con cualquier cosa, la sala de pesas tradicional de un gimnasio no es el lugar idóneo para su entrenamiento si no cuentan con supervisión constante, no porque los movimientos que puedan realizar en esta no sean seguros para ellos, sino por la posibilidad de que empiecen a jugar en la sala utilizando el equipamiento de forma incorrecta, o que interfieran en el entrenamiento de otras personas que se encuentren en la sala. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> El entrenamiento del pre adolescente: En esta etapa el menor ya debería ser capaz de seguir un entrenamiento más estructurado y de seguir las instrucciones del entrenador. La necesidad de constante variedad en su forma de entrenar no es tan elevada, aunque en este momento de su desarrollo atlético todavía es recomendable que el menor practique varios deportes y que evite la especialización. </p> <p> Podemos resumir nuestras recomendaciones en los siguientes puntos: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> El entrenamiento en esta fase debe ser más variado que en cualquier otro momento de la vida del atleta. No es en absoluto recomendable buscar la especialización temprana. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> El entrenamiento debe basarse en la realización de movimientos complejos de forma eficiente y segura. El énfasis debe estar en la ejecución correcta y en la velocidad, y no en la progresión de cargas en este periodo. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> La gimnasia deportiva es una opción excelente para los menores en este momento por los movimientos en los que se especializa y la forma en la que se introducen y progresan. Otra opción que también puede ser interesante son las clases de Crossfit para niños, por su utilización la variedad como estrategia de programación (de hecho, esa estrategia de programación probablemente sea solo idónea para esta población) y la utilización de movimientos complejos, si el instructor es adecuado y orienta la clase más hacia la correcta ejecución de los movimientos y no hacia el número de repeticiones. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> El trabajo con máquinas y ejercicios monoarticulares es en general una perdida de tiempo en este momento, puede y tiene su lugar en el entrenamiento de fuerza en otros momentos de la vida del atleta, pero en el caso del infante o pre-adolescente sería muy poco efectivo y estaríamos desaprovechando ese potencial para aprender integrar patrones de movimiento complejos. </p> <p> · El entrenamiento del adolescente </p> <p> Una vez comienza la pubertad, las adaptaciones estructurales al entrenamiento de fuerzas se vuelven mucho más pronunciadas, siendo este periodo en el cual estas adaptaciones se pueden producir con mayor magnitud, especialmente si el atleta se había expuesto anteriormente a estímulos similares. </p> <p> Es durante este momento, en el que el atleta podrá alcanzar su pico de densidad mineral ósea, protegiéndole frente a fracturas y osteoporosis durante el resto de su vida como vimos en el artículo dedicado a esta condición ( <a href="http://www.kaizenepn.es/articulos/osteoporosis-parte-I"> http://www.kaizenepn.es/articulos/osteoporosis-parte-I </a> ). </p> <p> El atleta en este momento debería tener ya la madurez suficiente para seguir un programa de fuerza convencional, y no uno basado en juegos como en etapas anteriores. Podemos decir que en este momento el joven atleta de fuerza puede orientar su entrenamiento hacia la dirección que el prefiera, pudiendo empezar a especializarse en algún deporte concreto y ajustar su entrenamiento de fuerza de la manera que mejor apoye a su deporte. </p> <p> A partir de este momento podemos empezar a preocuparnos de la progresión de la carga utilizada, y también buscar la hipertrofia muscular como objetivo principal del entrenamiento. </p> <p> En general, el planteamiento del entrenamiento de fuerza del adolescente no difiere del de un adulto, con dos matices importantes: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Aunque la tolerancia al entrenamiento sea la más elevada de la vida del atleta, su adaptabilidad es muy alta, y todavía se encuentra en un momento muy temprano de su carrera. Por lo tanto, el atleta adolescente no necesita de mucho volumen para obtener resultados espectaculares (aunque podría recuperarse de mucho más), siendo mejor reservar esa carta para un momento posterior en la que sea necesaria para seguir produciendo adaptaciones. </p> <br/> <p> <!--[if !supportLists]--> 2- <!--[endif]--> El atleta sigue en un estado de crecimiento. Aunque hemos visto en partes anteriores que el entrenamiento de fuerza no tiene un impacto negativo sobre el crecimiento (todo lo contrario), hay una cosa que, si puede entorpecer gravemente su desarrollo, y es una dieta inadecuada a sus necesidades y niveles de actividad. </p> <br/> <p> <b> El atleta adolescente debe consumir suficientes calorías y nutrientes </b> (especialmente proteína, grasas esenciales y micronutrientes) para seguir desarrollándose con normalidad, debiendo compensar toda la energía que gasta con su entrenamiento y adaptándose a este con su alimentación. El entrenamiento de fuerza es un aliado muy valioso a la hora de perder grasa, pero no debería ser el principal objetivo del adolescente, salvo que este tenga sobrepeso. El riesgo de producir perturbaciones en el normal desarrollo del adolescente con dietas insuficientes unidas a niveles de actividad muy elevados es muy alto, sobre todo cuando resultan en niveles de grasa corporal muy reducidos (menos de 8-10% en hombres y 19% en mujeres). Las consecuencias son especialmente negativas para mujeres en este periodo. </p> <p> En el caso de que el menor necesite perder grasa, se debe hacer con la supervisión de un profesional asegurando unos niveles nutricionales adecuados de nutrición adecuados ( <a href="http://www.kaizenepn.es/articulos/perdida-de-peso-en-menores"> http://www.kaizenepn.es/articulos/perdida-de-peso-en-menores </a> ). </p> <br/> <p> Aunque una alimentación inadecuada sea especialmente peligrosa para los menores de todas las edades, creemos necesario recalcarlo en el caso de los adolescentes que se interesan en el entrenamiento de fuerza por motivos estéticos, la adolescencia no es el momento en el que el objetivo a conseguir a través del entrenamiento de fuerza sea la definición muscular extrema, siendo mejor esperar a la edad adulta para perseguir esos objetivos si el individuo así lo desea. </p> <br/> <p> Referencias </p> <p> “How Young is “Too Young” to Start Training?” <i> Gregory D. Myer, et.al. </i> </p> <p> “Youth Resistance Training: The Good, the Bad, and the Ugly-The Year That Was 2017” <i> Faigembaum, et.al. </i> </p> <p> “Position statement on youth resistance training: the 2014 International Consensus” <i> Lloyd RS, et.al </i> </p> <p> Endocrine Response to Resistance Training in Children. <i> Bareket Falk </i> </p> <p> Early Sport Specialization: Roots, Effectiveness, Risks. <i> Malina, Robert M. </i> </p> <p> Effects of Resistance Training in Youth Athletes on Muscular Fitness and Athletic Performance: A Conceptual Model for Long-Term Athlete Development <i> . Granacher U </i> </p> <p> Epigenetic adaptation to regular exercise in humans. <i> Ling C </i> </p> <!--EndFragment--> <br/> <br/> <p> <br/> </p> <!--EndFragment--> <p> </p> </div> Mon, 11 Feb 2019 12:06:01 GMT https://www.kaizenepn.es/articulos/entrenamiento-menores-parte-III754ff242 entrenamiento,fuerza,menores,alcorcon,seguridad,salud thumbnail https://www.kaizenepn.es/articulos/fundamentos-parte-IXb1810adb <div> <img src="https://cdn.website-editor.net/md/and1/dms3rep/multi/120027.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML></o:RelyOnVML> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> 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mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> - <!--[endif]--> Recapitulando, ¿Qué debemos hacer para perder peso? </p> <p> A lo largo de los últimos artículos, hemos aprendido cual es el proceso a través del cual los alimentos que consumimos, son acumulados y utilizados como energía, hemos aprendido como este proceso de acumulación y oxidación se produce a lo largo del tiempo, y que debe existir un cierto equilibrio entre ambos procesos para que nuestros cuerpos funcionen correctamente. </p> <p> En la primera parte de esta serie de artículos, explicábamos como la única manera de perder grasa corporal, es generar un déficit energético prolongado en el tiempo, ahora que sabemos más acerca de como nuestro cuerpo funciona, podemos especificar más y decir, que el resultado neto de la acumulación de tejido adiposo y su oxidación, debe ser negativo a lo largo del tiempo, y que mantener este resultado debe ser nuestro objetivo principal cuando queramos mejorar nuestra composición corporal. </p> <p> Habiendo establecido este marco conceptual, las próximas semanas comenzaremos una nueva serie de artículos en los que vamos a analizar los mitos más comunes, y estafas y engaños habituales relacionadas con la pérdida de peso. </p> <!--EndFragment--> <p> </p> </div> Fri, 08 Feb 2019 09:21:07 GMT https://www.kaizenepn.es/articulos/fundamentos-parte-IXb1810adb perder,peso,nutricion,grasa,fundamentos,alcorcon,dieta,entrenamiento,personal thumbnail https://www.kaizenepn.es/articulos/fuerza-menores-parte-II1248a3af Segunda parte de la serie de artículos acerca del entrenamiento de fuerza en 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mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <i> Traducido de Faigenbaum et al. </i> <i> Citius, Altius, Fortius: beneficial effects of resistance training for young athletes: Narrative review </i> </p> <br/> <p> <b> <u> Entrenar fuerza en etapas de desarrollo: MUCHO MÁS QUE UNA OPORTUNIDAD PARA INSTAURAR UN HÁBITO </u> </b> </p> <p> Sabemos que los hábitos instaurados durante los primeros años de vida tienen mayor posibilidad de ser mantenidos para siempre. De la misma forma que los hábitos de leer, o llevar una dieta saludable, tener unos niveles altos de actividad física desde pequeños creará un hábito del que nos podemos beneficiar para siempre. Aquellos niños que cuenten con unos NIVELES DE FUERZA suficientes para desarrollar todas las competencias motrices en sus primeros años de vida, tendrán muchas más posibilidades de seguir progresando en sus habilidades físicas a largo plazo, manteniendo un estilo de vida físicamente activo en la edad adulta. </p> <p> Pero las ventajas de realizar entrenamiento de fuerza en etapas de desarrollo van mucho más allá, ya que durante los primeros años de vida se producen cambios rápidos en la mielinización del sistema nervioso central. La plasticidad del sistema nervioso en estas edades nos beneficiará a la hora de aprender un idioma, tocar un instrumento, y por supuesto también en el ENTRENAMIENTO. Los estudios remarcan esta etapa como una oportunidad única de establecer, a partir de un correcto programa de entrenamiento de fuerza, una base sólida que nos permitirá desarrollar de manera eficaz nuestra condición física para el resto de nuestra vida y disminuirá el riesgo de lesiones. Los niños parecen experimentar mayores ganancias en el desarrollo de diversas habilidades motoras (saltar, lanzar, correr…) después de realizar un programa de entrenamiento de la fuerza que poblaciones más mayores. </p> <p> <b> <u> Inactividad física en niños y adolescentes, obesidad infantil, y dinapenia pediátrica: </u> </b> </p> <p> Alrededor de un 13,9% de los jóvenes españoles de entre 3 y 24 años son obesos, y un 12,9% padece sobrepeso. A este gran problema en la composición corporal de los más jóvenes, que predispone a numerosas enfermedades desde sus primeros años de vida, debemos sumarle las tasas de sedentarismo infantil que no dejan de crecer. Las recomendaciones generales para niños y adolescentes son acumular 60 minutos diarios de actividades moderadas-vigorosas. Los datos nos indican que no se están cumpliendo (solo un 10% de la población preadolescente alcanza dicho mínimo), lo que favorece que las cifras de sobrepeso-obesidad infantil sigan en aumento. </p> <p> Las causas de esta inactividad son multifactoriales, pero unos bajos niveles de condición neuromuscular y habilidades motrices durante los primeros años de vida se postulan como factores muy influyentes. Las últimas investigaciones hacen énfasis en la importancia de centrarnos no solo en la cantidad de movimiento (hasta ahora 60 minutos), si no en la CALIDAD de movimiento, invirtiendo este tiempo en las actividades que más nos puedan beneficiar desde el punto de vista de la salud, entre las cuales el entrenamiento de fuerza debería tener cabida siempre. </p> <p> Muy relacionada con el problema del sobrepeso-obesidad infantil, y fruto también de la sociedad sedentaria actual, ha aparecido un nuevo término denominado “dinapenia pediátrica”, referido a niveles bajos de fuerza y potencia en edades infantiles que no son consecuencia de ninguna enfermedad. La dinapenia pediátrica no solo aumentará el riesgo de lesión cuando los niños practiquen distintos tipos de actividades y deportes para las cuales su sistema musculo-esquelético no está preparado, sino que además provocará limitaciones en las capacidades y habilidades motrices que pueden desencadenar que el niño cada vez se mueva menos, entrando en un círculo vicioso: el niño no se siente preparado para moverse, cada vez se mueve menos, y esto a su vez provoca que sus limitaciones y su inactividad vayan aumentando concomindantemente. </p> Esta circunstancia aumentará el riesgo, entre otras patologías, de sobrepeso y obesidad. Se ha observado en numerosos estudios como los niños con sobrepeso presentan menos habilidades motrices que niños con normopeso, lo que hace que practiquen menos actividad física, y por lo tanto no lleguen a los niveles mínimos recomendados, empeorando aún más su condición. <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/menores+gorda+2.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML></o:RelyOnVML> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> 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Name="List Table 7 Colorful Accent 6"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Mention"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Hyperlink"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Hashtag"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Unresolved Mention"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <i> Extraido de Chulvi-Medrano, Faigenbaum, Cortell-Tormo. </i> <i> Can resistance training to prevent and control pediatric dynapenia? </i> </p> <p> Nos encontramos una situación en la que se unen un estilo de vida sedentario junto al sobrepeso/obesidad, en la que la dinapenia pediátrica (bajos niveles de fuerza y de potencia muscular) parece ser una de las principales barreras a la hora hacer ejercicio físico. </p> <p> Mediante el entrenamiento de fuerza, conseguiremos compensar este déficit de fuerza y potencia, aumentando los niveles de fuerza muscular, que como hemos visto anteriormente, son la base del resto de componentes del “fitness pediátrico” (velocidad y agilidad, resistencia, habilidades y patrones motrices, equilibrio y flexibilidad). Conseguiremos así aumentar los niveles de actividad física, y mejorar el perfil de salud y el perfil metábolico (esencial en la lucha contra la obesidad). </p> <p> Con el objetivo de la perdida de grasa, el entrenamiento de fuerza presenta adaptaciones únicas, no obtenidas a través del entrenamiento aeróbico, que hacen determinante su inclusión. Los niños con obesidad presentarán además un perfil fisiológico alterado que complica la intervención combinada de ejercicio y nutrición, y que sitúa al entrenamiento de fuerza como el eje central del programa de ejercicio. </p> <p> <b> <u> Beneficios del entrenamiento de fuerza en niños y adolescentes </u> </b> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Mejora del perfil de riesgo cardio-metabólico. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Facilita el control del peso corporal. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Fortalece los huesos. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Mejora la salud psicosocial </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Mejora el control motor y habilidades motrices. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Reduce el riesgo de lesión en otras actividades deportivas. </p> <br/> <p> <b> <u> Recomendaciones de actividad física para menores de 5 a 17 años MINSTERIO DE SANIDAD, CONSUMO Y BIENESTAR SOCIAL (ESPAÑA): </u> </b> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Realizar al menos 60 minutos (1 hora) al día de actividad física moderada a vigorosa. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Incluir, al menos 3 días a la semana: </p> <p> <!--[if !supportLists]--> o <!--[endif]--> Actividades de intensidad vigorosa </p> <p> <!--[if !supportLists]--> o <!--[endif]--> <b> Actividades de fortalecimiento muscular y de mejora de la masa ósea que incluyan grandes grupos musculares. </b> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Reducir los periodos sedentarios prolongados. </p> <p> <b> <u> Concluyendo… ¡LOS MENORES DEBEN ENTRENAR FUERZA! </u> </b> </p> <p> Los beneficios del entrenamiento de fuerza en la salud de niños y adolescentes han sido ampliamente demostrados por la evidencia científica durante los últimos 15 años. Todas las organizaciones mundiales y nacionales referencia en el ámbito de la actividad física y la salud incluyen el entrenamiento de fuerza entre sus recomendaciones. </p> <p> Esta etapa de la vida reúne características únicas que la convierten en una ventana de oportunidad para mejorar la densidad mineral ósea y beneficiarnos del elevado grado de plasticidad en el desarrollo neuromuscular. El entrenamiento de fuerza debe ser el pilar básico de los programas de ejercicio para niños y adolescentes, con los objetivos de mejorar sus habilidades motrices, combatir la inactividad y todos sus problemas asociados, como la dinapenia pediátrica y el sobrepeso-obesidad infantil. </p> <p> Establecer habilidades y competencias motrices y aumentar nuestros niveles de fuerza cuando somos más jóvenes nos proporcionará una base inmejorable para continuar cuidando nuestra salud y mejorando nuestra condición física el resto de nuestra vida. </p> <p> REFERENCIAS: </p> <p> Chulvi-Medrano, Faigenbaum, Cortell-Tormo. (2018). Can resistance training to prevent and control pediatric dynapenia? Federación Española de Asociaciones de Docentes de Educación Física (FEADEF) </p> <p> Faigenbaum, A; McFarland, J. (2016). RESISTANCE TRAINING FOR KIDS: Right from the Start. ACSM’s Health &amp; Fitness Journal September/October 2016 </p> <p> Faigenbaum,A; Lloyd, R, et al. (2015). Citius, Altius, Fortius: beneficial effects of resistance training for young athletes: Narrative review. Br J Sports Med 2016;50:3–7. </p> <p> Actividad física para la salud y reducción del sedentarismo. Recomendaciones para la población. ESTRATEGIA DE PROMOCIÓN DE LA SALUD Y PREVENCIÓN EN EL SNS. Ministerio de Sanidad, Consumo y Bienestar Social. </p> <!--EndFragment--> <p> </p> </div> Tue, 05 Feb 2019 09:26:03 GMT https://www.kaizenepn.es/articulos/fuerza-menores-parte-II1248a3af entrenamiento,fuerza,menores,pesas thumbnail https://www.kaizenepn.es/articulos/fundamentos-parte-VIII2652434c ¿Que es mejor? ¿Muchas comidas pequeñas o pocas grandes? Veamos que dice la ciencia a día de hoy. <h3> ¿Que es mejor? ¿Muchas comidas pequeñas o pocas grandes? 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<![endif]--> <!--StartFragment--> </p> <p> Hace unos años se pensaba que tener un número elevado de comidas al día era beneficioso debido a algunos estudios que se hicieron en ratas que vieron un efecto beneficioso con 5 comidas diarias frente a 3. Sin embargo, estos estudios no tuvieron en cuenta las diferencias en cuanto a metabolismo entre nuestras dos especies. Los estudios en humanos no han mostrado diferencias apreciables entre distintas frecuencias de comidas, y como hemos mencionado en la parte de estados fisiológicos, puede que existan beneficios para salud con frecuencias de comida más bajas, al menos durante parte del año. </p> <p> También se ha pensado que podría haber un beneficio en personas con problemas de control glicémico (diabéticas y personas en riesgo de serlo) con mayor frecuencia de comidas, ignorando algunos aspectos fundamentales del proceso digestivo. En realidad, se ha visto que una frecuencia menor de comidas en diabéticos y personas con trastorno metabólico mejora su control glicémico por varias vías: </p> <p> 1- Al pasar más tiempo en ayunas, pueden activarse procesos metabólicos que potencian la sensibilidad a la insulina y la oxidación de grasas. </p> <p> 2- Al ser comidas más grandes, es más fácil llegar a los umbrales ideales de grasa, proteína y fibra que vayan a facilitar una liberación más controlada de glucosa y una mejor respuesta insulínica. </p> <p> 3- También, al tener comidas más grandes y saciantes, la adherencia a la dieta suele ser mejor en estas poblaciones. </p> <br/> <p> <!--[if !supportLists]--> • <!--[endif]--> Aplicación práctica </p> <br/> <p> Dado que no existen ventajas con mayor frecuencia de comidas, su número dependerá de los gustos y preferencias de cada persona. Si eres una persona que si come mucho tiene digestiones muy pesadas, y no tiene demasiado apetito, probablemente funciones mejor con un número de comidas mayor al ser estas más reducidas y las digestiones más ligeras y rápidas. </p> <p> Si por el contrario eres una persona que le gusta quedarse bien a gusto después de comer y tiene un gran apetito, puede que funciones mejor con 3 comidas diarias, e incluso considerar formas de ayuno intermitente. </p> <p> <i> Puntos clave </i> </p> <p> - <i> No existe ninguna evidencia en humanos de que un numero elevado de comidas sea beneficioso, y de hecho hay un número cada vez mayor de estudios que muestran que un número reducido de comidas con periodos de ayuno más largos puede tener efectos positivos sobre la salud humana. </i> </p> <p> - <i> El número de comidas diarias dependerá de tus preferencias, gustos y estilo de vida. </i> </p> <!--EndFragment--> <p> </p> </div> Fri, 01 Feb 2019 08:18:13 GMT https://www.kaizenepn.es/articulos/fundamentos-parte-VIII2652434c nutricion,dieta,perder,peso,grasa,fundamentos thumbnail https://www.kaizenepn.es/articulos/fuerza-menores-parte-I0be876ce Entrenamiento de fuerza en menores. 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</p> <p> <b> ENTRENAMIENTO DE FUERZA EN NIÑOS Y ADOLESCENTES. Parte I </b> </p> <p> <i> Aclaraciones iniciales sobre la serie de artículos entrenamiento de fuerza en niños y adolescentes parte I y parte II: </i> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <i> Utilizaremos diversos sustantivos (niños, niño, niñez, adolescentes…) para referirnos a la franja de edad en la que se centran estos artículos. Con todos ellos nos referimos a AMBOS sexos. </i> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <i> Todas las recomendaciones presentadas están extraídas de las más actuales revisiones científicas de las organizaciones mundiales y nacionales referencia (NSCA, Colegio Americano de Medicina del Deporte, Ministerio de Sanidad). Podéis encontrar todas las referencias al final de los artículos. </i> </p> <p> Cada vez es mayor la evidencia de la importancia del entrenamiento de fuerza durante la niñez y adolescencia, constituyendo uno de los elementos clave de un programa de entrenamiento enfocado en la mejora de la salud, el desarrollo motor, el rendimiento y la prevención de lesiones en estas edades. A través del entrenamiento con cargas los más jóvenes incrementaran sus niveles de fuerza, su densidad mineral ósea y capacidad cardiovascular. Además el entrenamiento de fuerza supone una gran herramienta para mantener un peso corporal adecuado, y crear una base que permita atender a las demandas de todos los deportes y diferentes tipos de actividades. </p> <p> A pesar de todos estos beneficios, el entrenamiento de fuerza en niños y adolescentes sigue siendo una práctica injustificadamente criticada y temida por personas desvinculadas del mundo de la actividad física (y lamentablemente por algunos profesionales que no se actualizan con la suficiente regularidad). Aprovechando que en el artículo de hoy los más jóvenes son los protagonistas, empecemos a profundizar en el tema con una canción que todos hemos cantado de niños y…… VAMOS A CONTAR MENTIRAS TRALARÁ!!! VAMOS A CONTAR MENTIRAS TRALARÁ!!! </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> ¡El entrenamiento de fuerza impide el crecimiento! ¡Te vas a quedar bajito/a! </b> </p> <p> No existe ninguna evidencia de que el entrenamiento de fuerza impida el crecimiento, ni dañe las placas de crecimiento. De hecho, la realización de un correcto programa de entrenamiento de fuerza mejorará la salud ósea, mejorando la densidad y el contenido de minerales de los huesos. </p> <p> Tal y como vimos en los artículos de este blog dedicados a la osteoporosis, el mejor momento para aumentar nuestra masa ósea pico es la ADOLESCENCIA ( <a href="http://www.kaizenepn.es/articulos/osteoporosis-parte-I"> http://www.kaizenepn.es/articulos/osteoporosis-parte-I </a> ). Durante los años de crecimiento, el hueso es especialmente respondedor a los efectos del ejercicio físico, suponiendo una “ventana de oportunidad” para maximizar nuestra salud ósea y la fuerza de nuestros huesos. Se estima que el 26% del hueso final de un adulto, se acumula durante los dos años alrededor del pico de masa ósea, por lo tanto supondrá una etapa clave para la prevención de la osteoporosis. No todos los ejercicios tienen el mismo potencial osteogénico (formador de hueso), por lo que el tipo de actividades practicadas durante la adolescencia determinaran el pico de masa ósea, siendo el entrenamiento de fuerza es una de las actividades con mayor poder osteogénico. </p> <p> La razón por la que muchos atletas competidores en deportes de fuerza (por ejemplo la halterofilia) suelen tener poca estatura, es que el hecho de ser “bajitos” les proporciona una estructura ideal para la práctica de este tipo de deporte, teniendo una ventaja biomecánica que otras personas más altas, con brazos y piernas más largos, no presentan. ¿Hace el baloncesto altos a los que lo practican, o es que las personas más altas destacan en este deporte en parte debido a su estatura? En el caso de los deportes de fuerza pasa exactamente lo mismo. </p> <br/> <p> - <b> ¡El entrenamiento de fuerza no es seguro para los niños y adolescentes! </b> </p> <p> Los posibles riesgos de lesión durante el entrenamiento de fuerza no son mayores que con la práctica de otros deportes más aceptados, de hecho tiende a ser bastante menor. Estudios revisando el índice de lesión en varios deportes concluyen que por cada 100 horas de práctica, el futbol presentaría el mayor número de lesiones con 6,20 lesiones por cada 100 horas, seguido del rugby (1,92 lesiones por cada 100 horas) o el baloncesto (1,03 lesiones por cada 100 horas). El entrenamiento de fuerza presenta el MENOR índice de lesión por cada 100 horas de práctica con tan solo 0,0035 lesiones. Es muy importante resaltar que en estos estudios realizados en escuelas de Europa y America, las horas destinadas al entrenamiento de fuerza se realizaban como parte de la preparación física de diferentes deportes, y por tanto durante los entrenamientos siempre había presente entrenadores cualificados que supervisaban todos los movimientos de los atletas. La dirección de los entrenamientos por parte de un profesional de la actividad física es uno de los pilares fundamentales que hacen que el entrenamiento de fuerza sea una de las actividades más SEGURAS y EFICACES. </p> <p> Todos los días podemos ver a niños yendo al cole con verdaderos MOCHILONES llenos de libros cargados en la espalda, pero parece que con esto nadie se lleva las manos a la cabeza. ¿Qué pasa en el caso de un niño obeso que se pone a correr? ¿No es peligroso que aguanté y desplace su propio peso corriendo durante pruebas obligatorias de la asignatura de educación física como correr 1 kilometro? Siguiendo con el ejemplo de un niño con sobrepeso (algo muy común en la actualidad), ¿será potencialmente más peligroso que realice flexiones con su propio peso corporal, o que empuje unas pesas con un peso adaptado a su capacidad? </p> <p> Un adecuado entrenamiento de fuerza individualizará los ejercicios y cargas al niño que lo vaya a ejecutar, pudiendo cerciorarse el entrenador de que siempre la técnica será perfecta, y el peso completamente adaptado a las características del ejecutante. </p> <p> Fuera del entorno controlado del entrenamiento de fuerza, si que podemos encontrarnos problemas ¿Cómo podemos modular lo rápido que nos van a pasar un balón? ¿o lo fuerte que va a defendernos un jugador del equipo contrario? ¿Cuántas jugadas durante un partido va a haber que nos exijan esfuerzos máximos? En la mayoría de los casos de forma inesperada, con la incertidumbre característica de cualquier deporte. </p> <p> Durante las actividades deportivas los niños pueden recibir fuerzas reactivas de entre 5 y 7 veces su peso corporal que en muchas ocasiones no están controladas. </p> <br/> <!--EndFragment--> <p> </p> </div> <div data-rss-type="text"> <p> <!--StartFragment--> </p> <p> <i> <br/> <b> Conviene recordar al lector y potencial padre asustado, que la fuerza es el resultado de masa por aceleración. </b> </i> </p> <p> <i> <b> La fuerza que soporta el sistema esquelético de un niño de 40 kilos, que salta al suelo desde una silla de un metro, equivaldría a </b> </i> </p> <p> <i> <b> F= 40 kg x 1 m x 9.81m/s (aceleración de la gravedad) = 392 </b> </i> </p> <p> <i> <b> Comparémoslo con la fuerza que puede experimentar haciendo una sentadilla con una barra y 20 kg encima </b> </i> </p> <p> <i> <b> F= 40+20 kg x 0,5 m (que seria el recorrido del movimiento aproximadamente) x 0,8 (que seria la aceleración que se podría conseguir en un ejercicio de fuerza) = 24 </b> </i> </p> <p> <i> <b> Como podemos ver, las fuerzas a las que son sometidas sus huesos durante el entrenamiento de fuerza son mucho menores que durante otras actividades más aceptadas, además de que, en el caso de la sentadilla, el movimiento utilizado es más sencillo, la ejecución más controlada, y la carga infinitamente más ajustable que en el caso del salto. </b> </i> </p> <p> <b> </b> </p> <p> <br/> </p> <!--EndFragment--> <p> </p> </div> <div data-rss-type="text"> <p> <!--StartFragment--> </p> <p> Parece imposible imaginar un ambiente más seguro que el que podemos tener en una sala de fitness: material que conocemos y sabemos utilizar, un entrenador cualificado supervisando cada uno de nuestros movimientos, previamente pensados e integrados en una programación lógica, progresiva y adaptada a nuestras características y objetivos. </p> <br/> <p> <i> <b> El entrenamiento de fuerza consiste ni más ni menos que en proveer al sistema musculoesquelético de una resistencia que debe vencer con cierta dificultad con el fin de mejorar su capacidad de producir fuerza. Esto se hace mediante la carga de distintos rangos de movimiento del entrenado con resistencias que varían entre el 30% al 85% de su capacidad máxima en la mayoría de los casos. </b> </i> </p> <p> <i> <b> La propia definición de entrenamiento de fuerza encierra dos conceptos muy importantes, primero, que va a emplear movimientos que el entrenado puede hacer y controlar, segundo, se van a emplear esfuerzos submáximos relativos a la capacidad del atleta. </b> </i> </p> <p> <i> <b> La propia capacidad del atleta es el elemento esencial y determinante que condiciona el resto de variables del entrenamiento de fuerza, por eso es la forma de entrenamiento más escalable y adaptable que existe, y por esa misma definición, un entrenamiento de fuerza correctamente prescrito y supervisado es de las actividades físicas más seguras que puede realizar cualquier persona, sin importar su edad, sexo o condición física. </b> </i> </p> <p> <i> <b> El ejercicio de la capacidad propia del sujeto es el único objetivo del entrenamiento, y no un objetivo externo (como puede ser meter un balón en una portería o correr 100 metros lisos), al que el sujeto debe adaptarse. </b> </i> </p> <p> <i> <b> Hablar de que el entrenamiento de fuerza es peligroso, es demostrar un desconocimiento absoluto acerca de él, algo lamentablemente muy habitual. </b> </i> </p> <br/> <p> - <b> Hasta los 16 años no puedes entrar en un gimnasio, y hasta los 18 debes entrar acompañado de un adulto. </b> </p> <p> Esta es una norma impuesta en casi todos los centros de fitness. La realidad es que no existe una edad estipulada por debajo de la cual no sea recomendable realizar entrenamiento de fuerza, si no que debemos guiarnos por la propia capacidad del niño de entender y ejecutar las instrucciones del entrenador, así como seguir las normas de seguridad. En general, si el niño cuenta con estas capacidades y puede ya participar en otros deportes, también podrá realizar entrenamiento de fuerza de manera efectiva y segura. </p> <br/> <p> - <b> Si entrenas con pesas te vas a poner muy musculosa (muy común entre niñas y chicas adolescentes) </b> </p> <p> Durante la niñez, los incrementos de los niveles de fuerza a través del entrenamiento serán fruto de adaptaciones neuromusculares y mejora de las habilidades motoras. Esto es debido a que el entorno hormonal presentado en estas edades no está lo suficientemente desarrollado como para originar crecimiento muscular. En edades más avanzadas, los chicos presentarán unos niveles de hormonas anabólicas muchísimo más alto que las chicas, para las que desarrollar demasiado musculo no supondrá nunca un problema (si es que ellas consideran que es un problema). </p> <br/> <p> - <b> El entrenamiento de fuerza es solo para atletas </b> </p> <p> La realización de entrenamientos de fuerza de manera regular mejorará los niveles de fuerza, la capacidad cardiovascular, el desarrollo de otras capacidades y habilidades motrices, la salud musculo-esqueletica y la función metabólica entre otros beneficios. Además es un medio eficaz y seguro para que los más jóvenes incrementen su actividad física diaria, y una herramienta muy poderosa para aquellos niños con sobrepeso y obesidad ( <a href="http://www.kaizenepn.es/articulos/perdida-de-peso-en-menores"> http://www.kaizenepn.es/articulos/perdida-de-peso-en-menores </a> ), que ni están capacitados para realizar actividades aeróbicas de larga duración, ni estas son el tipo de ejercicio que más les va a ayudar en su objetivo de perder grasa. </p> <p> <u> <b> ¿A qué nos referimos con entrenamiento de fuerza? Definición y principios básicos </b> </u> </p> <p> En el entrenamiento de fuerza, venceremos una resistencia externa que resulte lo suficientemente elevada como para suponer un desafío a nivel muscular. A través del aumento de nuestros niveles de fuerza, mejoraremos nuestra salud y rendimiento en otras actividades. El equipamiento necesario puede ser muy variado: el propio peso corporal, maquinas, pesos libres (barras y mancuernas), balones medicinales… </p> <p> Los programas de entrenamiento de fuerza para niños y adolescentes, deben seguir siempre las directrices de la evidencia científica para conseguir los mejores resultados con la máxima seguridad. Los estudios señalan los principios fundamentales que deben seguir los programas diseñados para los más jóvenes: <br/> </p> <p> <br/> </p> <p> - <b> Principios de progresión y sobrecarga: </b> </p> <p> Para que el cuerpo experimente una adaptación, debe ser estimulado por encima del nivel al que normalmente está acostumbrado. Este umbral mínimo a partir del cual comenzamos a beneficiarnos de las adaptaciones del entrenamiento de fuerza irá aumentando conforme más tiempo llevemos entrenando correctamente, por lo que las demandas del entrenamiento deben aumentarse de forma gradual para continuar mejorando los niveles de fuerza a lo largo del tiempo. Existen diferentes variables que el entrenador puede manipular para seguir los principios de sobrecarga y progresión (intensidad, volumen, selección de ejercicios…). </p> <br/> <p> - <b> Principio de individualización: </b> </p> <p> En el diseño de programas de entrenamiento para niños y adolescentes se deben de tener muy presentes las características individuales de los participantes: edad biológica, experiencia en el entrenamiento… </p> <br/> <p> - <b> Principio de regularidad: </b> </p> <p> “O lo usas, o lo pierdes”. Periodos de inactividad, o no entrenar con la suficiente regularidad provocará la perdida de las adaptaciones al entrenamiento. Las recomendaciones indican 2-3 días a la semana no consecutivos para el entrenamiento de fuerza de niños y adolescentes. </p> <br/> <p> - <b> Principios de creatividad, diversión, y sociabilización: </b> </p> <p> Que los niños y adolescentes se diviertan entrenando es un factor de gran importancia a través del cual conseguiremos la adherencia necesaria para que entrenen con la suficiente regularidad y por tanto maximicen los resultados y beneficios de su programa de entrenamiento. La actividad física será también un momento idóneo para fomentar otros importantes aspectos como la socialización, amistad, trabajo en equipo, etc… </p> <br/> <p> - <b> Principio de supervisión: </b> </p> <p> La supervisión del entrenamiento por parte de un profesional de la actividad física es indispensable, y garantizará la máxima eficacia y seguridad. </p> <p> El entrenamiento de fuerza en niños y adolescentes está ampliamente recomendado por las más importantes organizaciones científicas mundiales en los ámbitos de la actividad física y la salud. ¡¡¡LOS NIÑOS Y ADOLESCENTES DEBEN ENTRENAR LA FUERZA!!! </p> <p> ¿Quieres saber más? Continuamos en la segunda parte </p> <p> <i> REFERENCIAS: </i> </p> <p> <i> Faigenbaum, A; Kraemer, W; et al. (2009). YOUTH RESISTANCE TRAINING: UPDATED POSITION STATEMENT PAPER FROM THE NATIONAL STRENGTH AND CONDITIONING ASSOCIATION. Journal of Strength and Conditioning Research. 23.(Supplement 5)/S60–S79 </i> </p> <p> <i> Faigenbaum, A; McFarland, J. (2016). RESISTANCE TRAINING FOR KIDS: Right from the Start. ACSM’s Health &amp; Fitness Journal September/October 2016 </i> </p> <!--EndFragment--> <p> </p> </div> Tue, 29 Jan 2019 15:05:04 GMT 183:739865923 (Sara Laporta Merino) https://www.kaizenepn.es/articulos/fuerza-menores-parte-I0be876ce entrenamiento,fuerza,menores,niños,seguridad thumbnail https://www.kaizenepn.es/articulos/fundamentos-parte-VII642b6ad8 Ahora que entendemos como procesamos los alimentos que consumimos en términos energéticos, vamos a profundizar un poco más en los estados en que podemos encontrarnos desde el punto de vista nutricional. <h3> Ahora que entendemos como procesamos los alimentos que consumimos en términos energéticos, vamos a profundizar un poco más en los estados en que podemos encontrarnos desde el punto de vista nutricional. </h3> <div> <img src="https://cdn.website-editor.net/md/and1/dms3rep/multi/121829.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> 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</xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Desde el punto de vista nutricional, nuestros cuerpos pueden hallarse en 2 estados diferenciados, en cada uno de los cuales se realizan importantes funciones metabólicas. </p> <p> 1- Ayunas: Caracterizado por la falta de alimentos durante un periodo de tiempo, que varía en función de la cantidad ingerida en la última comida. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Alimentado: Después de una comida y en la fase posterior mientras esa comida se sigue digiriendo. </p> <p> · <b> El ayuno </b> </p> <p> El estado de ayunas se produce pasadas unas horas después de la última comida. Se caracteriza por niveles de azúcar en sangre e insulina bajos. Cuando el cuerpo está en ayunas, no está recibiendo energía activamente de los alimentos, por lo que debe obtenerlo de la energía acumulada, que como ya sabemos, puede provenir de nuestro tejido graso y magro. <br/> </p> <p> Cuando el cuerpo está en ayunas, aprovecha para destruir estructuras y células dañadas en un proceso que se denomina autofagia, es un proceso necesario para mantener nuestra salud en niveles óptimos y para eliminar células cancerígenas. </p> <p> Además, al no estar recibiendo calorías de los alimentos, es el momento en el cual el cuerpo quemará la grasa acumulada para cubrir sus necesidades energéticas. </p> <p> No obstante, también puede ser un momento en el cual el cuerpo consuma su masa magra si no hemos tomado medidas para evitarlo. </p> <p> También cuando estamos en ayunas nuestro cuerpo activa determinadas vías moleculares para procesar mejor los alimentos en el futuro, y aprovecha para reparar nuestro sistema digestivo. También reduce los procesos inflamatorios por todo el cuerpo y suaviza las respuestas inmunológicas del organismo. </p> <p> Desde hace unos años se ha empezado a poner de moda un estilo de nutrición que se llama Ayuno Intermitente, que prolonga este estado nutricional para aprovechar los beneficios que tiene el ayuno en la salud humana, así como para perder peso. Existen varias modalidades de ayuno intermitente, y puede que alguna de sus formas sea adecuada para tu situación. No obstante, si prácticas ayuno intermitente debes prestar especial atención a tu alimentación para no incurrir en déficits nutricionales, y a tu entrenamiento para no perder masa magra. </p> <p> En general, entraremos en estado de ayunas por la noche, y puede que en breves periodos de tiempo a lo largo del día cuando hagamos una dieta de pérdida de peso. </p> <br/> <p> <!--[if !supportLists]--> · <!--[endif]--> <b> Alimentado </b> </p> <p> <b> </b> Después de desayunar, y durante unas horas después de cada comida hasta que finalice la digestión, nos encontramos en este estado. Caracterizado por niveles de azúcar e insulina en sangre más elevados. Después de comer, nuestro cuerpo acumula la energía de la comida para su posterior uso, y repara sus estructuras si tiene los nutrientes necesarios para ello (en especial proteína que es de lo que están hechas la mayoría de las estructuras del cuerpo). </p> <br/> <p> <b> <i> • Aplicación práctica </i> </b> </p> <p> Ahora que conocemos cuales son estos dos estados fisiológicos, y que ambos son necesarios en nuestras vidas, veamos cómo podemos maximizar sus aspectos positivos y negativos. </p> <p> Cuando estamos en el estado nutricional de alimentados, la quema de grasa se detiene momentáneamente. Ya que durante este periodo de tiempo no vamos a quemar grasa, debemos aprovechar este periodo para reparar y mantener nuestra masa magra. Por eso, es muy, muy recomendable, que siempre que vayas a comer incluyas una porción de proteína en esta comida, especialmente en el desayuno. Si no lo haces, no solo no estarás quemando grasa, sino que no estarás manteniendo tu masa magra, con todas las consecuencias negativas que ya sabemos tendrá para nuestros objetivos. </p> <p> Para evitar en la medida de lo posible que acumulemos grasa, buscaremos controlar el ritmo al cual la comida se convierte en energía absorbible para nuestro organismo. Esto lo haremos incluyendo siempre una pequeña cantidad de grasa y fibra en cada comida. De esta manera al cuerpo le dará tiempo a utilizar y procesar correctamente la energía que consume, evitando fluctuaciones muy grandes en tus niveles de energía que pueden dejarte cansado y hambriento poco después de comer. </p> <p> Por el otro lado, cuando no vayamos a poder consumir proteína, será mejor permanecer en ayunas para maximizar la quema de grasa durante este periodo, y, durante el periodo de tiempo que vayamos a estar alimentados, consumir suficiente proteína para mantener nuestra masa magra. </p> <p> Independientemente de que la cantidad de proteína que incluimos en nuestra dieta sea correcta, es necesario resaltar que, si nuestro cuerpo no “sabe” qué hacer con ella, no </p> <p> conseguiremos mantener nuestra masa muscular. El estímulo imprescindible para mantener nuestra musculatura será el ENTRENAMIENTO DE FUERZA. Una correcta ingesta de proteína junto a un entrenamiento adecuado, será la combinación que logrará mantener o aumentar nuestra masa muscular y ósea. Sin ENTRENAMIENTO DE FUERZA no conseguiremos que la proteína ni otros suplementos que posiblemente os haya recomendado vuestro médico (calcio, colágeno, vitamina D…) sean efectivos para mantener nuestra salud ósea ni muscular. </p> <!--EndFragment--> <p> </p> </div> Fri, 25 Jan 2019 07:30:47 GMT https://www.kaizenepn.es/articulos/fundamentos-parte-VII642b6ad8 nutricion,fundamentos,perder,peso,grasa,ayuno thumbnail https://www.kaizenepn.es/articulos/osteoporosis-parte-IIe88909c0 Segunda parte de la serie de artículos acerca de la prevención de la osteoporosis <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/images.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> 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Priority="50" Name="List Table 5 Dark Accent 6"></w:LsdException> <w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful Accent 6"></w:LsdException> <w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful Accent 6"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Mention"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Hyperlink"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Hashtag"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Unresolved Mention"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> En la primera parte de nuestra serie de artículos sobre osteoporosis y ejercicio físico, conocimos como el hueso es un tejido vivo en constante renovación. Los factores de riesgo comentados en la parte 1, provocan un desbalance entre el hueso que se reabsorbe y el hueso que se crea, resultando finalmente este desequilibrio en una disminución de la masa ósea que acabará desembocando en osteoporosis. </p> <p> Terapias farmacológicas a parte (si tienes alguna duda sobre esto, lo ideal sería que consultases con tu médico) desde el campo del entrenamiento y la nutrición podemos conseguir grandes resultados en la prevención y tratamiento de la osteoporosis a través de estrategias no farmacológicas. En este artículo nos centraremos en el EJERCICIO FÍSICO, y dejaremos para la última parte las estrategias nutricionales y suplementación. <br/> </p> <p> <b> TERAPIAS NO FARMACOLÓGICAS Y OSTEOPOROSIS: EJERCICIO FÍSICO </b> </p> <p> Nuestros objetivos a través del ejercicio físico serán: aumentar el pico de densidad mineral ósea (ya aprendimos en la primera parte que la adolescencia es el momento clave), aumentar o mantener la densidad mineral ósea y la calidad ósea, y disminuir el riesgo de caídas. </p> <p> Como cualquier tejido vivo, el hueso necesita ser estimulado con la suficiente intensidad y frecuencia para mantener sus características mecánicas. ¿Alguna vez te han puesto una escayola debido a una lesión? ¿Cómo tienes la musculatura afectada cuando te quitan la escayola? Del mismo modo, la falta de estímulo sobre nuestro esqueleto provocará su atrofia y pérdida. </p> <p> El tamaño y forma del hueso, su masa y fuerza están regulados acorde al nivel de tensión al que habitualmente este sometido. El hueso, como tejido dinámico, tiene la capacidad de adaptarse a los requerimientos de fuerza, y el ejercicio físico es un estímulo de vital importancia para mantener y mejorar la calidad ósea y disminuir el riesgo de fractura. Sin embargo, no todo vale. Las adaptaciones sobre el hueso a través del ejercicio estarán determinadas por la modalidad elegida, la dosis y la intensidad. Determinados tipo de ejercicios tendrán un poder osteogénico muy superior a otros. </p> <p> Veamos dos ejemplos muy ilustrativos que representan resultados opuestos. Sabemos que el brazo de juego de los tenistas tiene entre un 30% y 40% más de densidad mineral ósea que el brazo no dominante. Por otro lado, estudios comparando la densidad mineral ósea en niños que practicaban diferentes deportes, vieron que los niños que practicaban natación tenían la misma densidad mineral ósea que niños sedentarios, sin embargo los niños que practicaban deportes que incluyen impactos (tenis, voleibol…) tenían mayor densidad mineral ósea. </p> <p> ¿Significa esto que tenemos que ponernos todos a jugar al tenis? ¡NO! De hecho, aunque el tipo de acciones realizadas en determinados deportes favorezcan la salud ósea, no es el objetivo principal de ningún deporte. En cambio, conocemos determinados tipos de ejercicio directamente enfocados a mejorar la salud de nuestros huesos, cuyo efecto osteogénico será muchísimo mayor que cualquier práctica deportiva. Los dos ejemplos vistos anteriormente nos dan ya unas pistas muy claras de algunos factores clave que deben incluir los mejores ejercicios para mejorar y mantener la densidad mineral ósea, que pasaremos a desarrollar a continuación. </p> <p> <b> ENTRENANDO NUESTROS HUESOS </b> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> El ejercicio elegido debe realizarse a una INTENSIDAD suficiente para que el hueso experimente adaptaciones: </b> </p> <br/> <p> Esta intensidad mínima se alcanzará de forma progresiva de acuerdo a las características de cada persona, comenzando por un periodo de adaptación. </p> <br/> <p> Ejercicios comúnmente elegidos por afinidad, o facilidad para realizarlos, como caminar o montar en bici, aunque tienen numerosos beneficios en otros sistemas del cuerpo, NO PROVOCAN UN ESTÍMULO SUFICIENTE PARA MEJORAR Y MANTENER LA SALUD DE NUESTROS HUESOS. Es muy importante que la carga mecánica sea mayor que la experimentada durante las actividades habituales de la vida diaria para poder crear una adaptación a nivel óseo. </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> Soporta el peso de tu cuerpo: </b> </p> <p> La función principal de nuestros huesos es sujetar nuestro cuerpo. Los astronautas experimentan una pérdida notable de su densidad mineral ósea durante largas misiones en el espacio debido a la ausencia de gravedad, al igual que los nadadores de alta competición, que debido a que pasan muchas horas entrenando en el medio acuático (donde no tienen que soportar su propio peso corporal) a menudo suelen tener deteriorada su salud ósea si no están complementando su entrenamiento en la piscina con otra clase de actividades. </p> <br/> <p> Por ahora los viajes al espacio no son una opción, pero en cambio, la natación y las actividades en la piscina si son una modalidad de ejercicio muy popular entre la población. Al igual que caminar, la natación tiene otra serie de beneficios, pero NO TENDRÁ NINGÚN EFECTO EN NUESTRA SALUD ÓSEA. </p> <br/> <p> Estudios muestran una pérdida de un 1% de la densidad mineral ósea en la columna vertebral tras una semana de reposo en la cama… ¡¡SOPORTA TU PROPIO PESO CORPORAL!! </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> Las adaptaciones son específicas de la zona del esqueleto estimulada: </b> </p> <p> Por lo tanto será muy importante incluir variedad de movimientos en diferentes planos, sobretodo ejercicios donde se vean involucradas la zona lumbar y la cadera y su musculatura adyacente (zonas de mayor riesgo de fractura). </p> <br/> <br/> <br/> <p> <b> LAS TRES MEJORES MODALIDADES DE EJERCICIO PARA MANTENER Y MEJORAR NUESTRA SALUD ÓSEA </b> </p> <p> Acabamos de aprender que características tienen que reunir los ejercicios con mayor poder osteogénico y que objetivos buscamos a través del ejercicio para mejorar y mantener una adecuada salud ósea. A continuación descubriremos las tres modalidades de ejercicio con mayor influencia sobre nuestros huesos: </p> <p> <!--[if !supportLists]--> <b> 1) </b> <!--[endif]--> <b> ENTRENAMIENTO DE FUERZA </b> </p> <p> <b> ¿Qué es? </b> <i> Vencer una resistencia (externa o peso corporal) que resulte lo suficientemente elevada para suponer un desafío a nivel muscular” </i> </p> <p> <i> <u> Ejemplos: </u> Sentadilla, peso muerto, flexiones, dominadas, zancadas… </i> </p> <p> Será la base del entrenamiento para la prevención y mejora de la osteoporosis. Respetando una de las características básicas que aprendimos anteriormente, el entrenamiento de fuerza debe terminar realizándose con una intensidad ALTA. Para ello será imprescindible realizar la técnica correcta de los ejercicios, y que la carga vaya aumentando de forma progresiva, acorde a la capacidad del sujeto, hasta alcanzar el umbral de intensidad necesario para provocar un estímulo osteogénico. Tal y como acabamos de señalar, será de gran importancia incluir ejercicios donde se ejercite la musculatura que cruza la articulación de la cadera y la columna, ya que son las dos zonas más afectadas por la pérdida de densidad mineral ósea. </p> <br/> <p> Aunque pueda existir la creencia de que el entrenamiento de fuerza es peligroso en personas con osteoporosis, la evidencia científica indica que es perfectamente tolerado por esta población, y muy beneficioso para la mejora de su salud ósea. </p> <br/> <p> <!--[if !supportLists]--> <b> 2) </b> <!--[endif]--> <b> ACTIVIDADES CON IMPACTOS/PLIOMETRÍA </b> </p> <p> <b> ¿Qué es? </b> <i> Salto vertical, salto horizontal, saltos en diferentes direcciones, saltar a la comba, caer desde un escalón… </i> </p> <p> <i> </i> </p> <p> Las actividades con impacto suponen un gran estímulo osteogénico. Es importante presentar una condición adecuada del sistema musculo esquelético antes de introducir ejercicios con impacto en el programa de entrenamiento, por lo tanto será necesario realizar un periodo de entrenamiento de fuerza exclusivamente antes de incluir este tipo de actividades. </p> <br/> <p> Otras características individuales del sujeto como si presenta o no osteoporosis (y en caso afirmativo, con qué grado de severidad) o la presencia de otras patologías como artrosis deberán ser tenidas en cuenta. </p> <br/> <p> <!--[if !supportLists]--> <b> 3) </b> <!--[endif]--> <b> ENTRENAMIENTO EN PLATAFORMA VIBRATORIA </b> </p> <p> Las plataformas vibratorias, aunque inútiles para otros objetivos que te suelen contar en la teletienda (“tonificar”, quemar grasa…), parecen tener un efecto positivo en la densidad mineral ósea, aunque por el momento, no existe un consenso claro sobre el tipo de protocolo a seguir (tipo de vibración, frecuencia, duración, amplitud…). </p> <p> Con la combinación correcta de los tres tipos de ejercicio aumentarán nuestras posibilidades de conseguir los mejores resultados para nuestra salud ósea. Si por problemas de disponibilidad u otro tipo de limitaciones tuviésemos que quedarnos solo con una modalidad, , nuestra elegida sería sin duda el entrenamiento de fuerza debido a su infinita capacidad de adaptación (completamente personalizable a el nivel del sujeto, lesiones…) y seguridad (podemos seleccionar perfectamente la carga que vamos a utilizar, realizaremos movimientos en los que conocemos perfectamente la técnica…). </p> <p> Además, con el objetivo de reducir el riesgo de caídas, complementaremos nuestro programa de entrenamiento con entrenamiento específico del equilibrio, donde incluiremos ejercicios de pie y en movimiento, utilizaremos diferentes superficies, circuitos con obstáculos y tareas (por ejemplo combinar tareas cognitivas con ejercicios de equilibrio), cambios en la base de sustentación etc… </p> <p> Con este artículo queremos cumplir una función puramente informativa sin entrar en demasiados detalles técnicos que algunas de las personas que leéis este blog podríais considerar muy complejas. </p> <p> La intensidad es el factor clave para la prescripción de ejercicio para la prevención y mejora de la osteoporosis y es un parámetro bien definido dentro de la literatura científica, que aunque quizás a algunos os resulte un concepto nuevo, un profesional del ejercicio debe conocer a la perfección (junto con otras variables como el volumen o la frecuencia). Es importante que las cargas en el entrenamiento sean individualizadas, una vez analizadas las características personales del sujeto que va a realizar el programa de entrenamiento: experiencia previa en la modalidad de entrenamiento, riesgo de fractura, DEXA, patologías presentes, edad, medicación… Para conocer que es “intensidad alta” para TI acude a un profesional del ejercicio físico que pueda adaptar cada una de las recomendaciones generales a tu caso específico y comienza ¡¡¡¡YAAAAAAAAAAAA A ENTRENAR TUS HUESOS!!! </p> <p> ¿PODEMOS AYUDARTE? ¡CONTACTA CON NOSOTROS! </p> <br/> <p> Beck, B. R., Daly, R. M., Singh, M. A. F., &amp; Taaffe, D. R. (2017). Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis. Journal of Science and Medicine in Sport, 20(5), 438–445 </p> <p> Hong, AR &amp; Kim SW. (2018). Effects of Resistance Exercise on Bone Health. <a href="https://www.ncbi.nlm.nih.gov/pubmed/30513557"> Endocrinol Metab (Seoul). </a> 33(4):435-444 </p> <p> <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=McMillan%20LB%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=29113119"> McMillan </a> ; <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Zengin%20A%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=29113119"> Zengin </a> ; <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Ebeling%20PR%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=29113119"> Ebeling </a> , Scott. (2017). Prescribing Physical Activity for the Prevention and Treatment of Osteoporosis in Older Adults. <a href="https://www.ncbi.nlm.nih.gov/pubmed/29113119"> Healthcare (Basel). </a> Nov 6;5(4). pii: E85 </p> <p> Rittweger, I. (2017). Exercise for osteoporosis: how to navigate between overeagerness and defeatism. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5601260/"> J Musculoskelet Neuronal Interact </a> .17(3): 155–161. </p> <!--EndFragment--> <p> </p> </div> Mon, 21 Jan 2019 09:02:48 GMT https://www.kaizenepn.es/articulos/osteoporosis-parte-IIe88909c0 Ejercicio,entrenamiento,osteoporosis,prevencion thumbnail https://www.kaizenepn.es/articulos/fundamentos-parte-VIc55a6045 En la parte V aprendimos como llegaban las calorías de la boca a los michelines, en esta parte, aprenderemos de que manera sacamos la grasa acumulada de los michelines, y algunos problemas que podemos encontrarnos por el camino. <h3> En la parte V aprendimos como llegaban las calorías de la boca a los michelines, en esta parte, aprenderemos de que manera sacamos la grasa acumulada de los michelines, y algunos problemas que podemos encontrarnos por el camino. </h3> <div> <img 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</p> <p> <b> 3.2 </b> <!--[endif]--> <b> Y de los michelines…. ¿A dónde? </b> </p> <p> La grasa corporal, para perderse definitivamente, tiene que ser: </p> <p> 1º Movilizada: Los triglicéridos tienen que ser liberados por el adipocito como primer paso. Normalmente el adipocito libera pequeñas cantidades de triglicéridos de forma constante en caso de que el cuerpo los necesite rápidamente, pero si no estamos en un estado de déficit calórico, se terminarán reabsorbiendo antes de ser quemados. En una situación de déficit energético (normalmente señalizada por una ausencia de niveles elevados de insulina, pero también otras hormonas), el adipocito liberará trigliceridos adicionales para cubrir las necesidades energéticas del organismo. En situaciones en las que las necesidades energéticas son muy elevadas, como cuando hacemos ejercicio, el cuerpo liberará hormonas adicionales para poder movilizar aún más triglicéridos. </p> <p> 2º Transportada a las células que necesitan energía. La sangre debe llegar correctamente al adipocito para captar los triglicéridos liberados por el adipocito, y transportarlos a las células. </p> <p> 3ºOxidadas: Una vez llegan a la célula, si no hay niveles elevados de glucosa o insulina, el triglicérido entrará en la célula para ser oxidada en la mitocondria. Una vez “quemada” por la mitocondria, solo quedarán de ella moléculas de carbono oxidadas, que serán parte del CO2 que exhalamos. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> ¿Dónde está el problema? </p> <p> A la hora de perder grasa, normalmente aparecen problemas en los puntos 1 y 3, la movilización y la oxidación. La movilización no se llegará a producir si estamos en un estado constante de superávit energético. </p> <p> <b> <i> La oxidación </i> </b> también puede verse perturbada por un estado constante de superávit energético, ya que las células de nuestro cuerpo dan prioridad a la oxidación de glucosa (que es un proceso metabólicamente mucho más eficiente), si los niveles de glucosa e insulina están elevados, la oxidación de la grasa no se llegará a producir y terminará volviendo a acumularse en otra parte, o peor aún, se quedará en la circulación sanguínea contribuyendo poco a poco a la formación de placa arterial. </p> <p> Otro problema que puede aparecer en la oxidación, es que la célula no sea capaz de utilizar triglicéridos para producir energía al ritmo necesario. Como decíamos anteriormente, la glucosa es el combustible preferido por el organismo por su facilidad de metabolización. La grasa requiere de más pasos y enzimas específicas para su utilización, y muchas veces, en personas que están en un estado perpetuo de superávit energético (y que habrán desarrollado sobrepeso como consecuencia), el cuerpo deja de producir esas enzimas y se “olvida” de cómo perder grasa, reflejando una pérdida de <b> flexibilidad metabólica. </b> </p> <p> Un individuo sano, debería ser capaz de cambiar y ajustar rápidamente su consumo de glucosa y triglicéridos atendiendo a la disponibilidad de esos sustratos. Quemando y absorbiendo glucosa cuando esta elevada tras una comida, y pasando a oxidar grasa cuando no este recibiendo glucosa de una comida cercana. </p> <p> La falta de flexibilidad metabólica, es una de las causas de que a veces algunas personas lo pasen excesivamente mal al empezar una dieta de pérdida de peso al sufrir grandes fluctuaciones en sus niveles de energía y ataques de hambre como consecuencia. Es un proceso que se resolverá en las primeras semanas de un déficit calórico prolongado, y que puede facilitarse mediante un incremento de los niveles de actividad física y determinadas estrategias nutricionales (hablaremos de algunas de ellas más adelante). Si estas empezando una dieta y estas sintiendo estos síntomas, no te preocupes, no quiere decir que no vayas a perder peso, solo tendrás que hacer un esfuerzo adicional las primeras semanas, y además, una vez recuperes tu flexibilidad metabólica, te encontrarás mucho mejor a lo largo del día al poder regular adecuadamente tus niveles de energía. </p> <p> Hay varias formas de mejorar tu flexibilidad metabólica, la más sencilla y que deberías estar ya haciendo, es haciendo ejercicio de forma regular, preferiblemente una combinación de ejercicio de alta intensidad y otras modalidades de mayor duración. Otras formas más complicadas involucran manipulaciones nutricionales o hacer ejercicio en determinados estados fisiológicos. En cualquier caso es un problema que empezará a resolverse si persistes en tu deficit calórico durante unas semanas. </p> <p> <b> <i> La movilización </i> </b> , normalmente solo es un problema para personas con porcentajes de grasa bajos, que quieren alcanzar niveles aún más bajos, afectando sobretodo a esas zonas difíciles (abdomen bajo y zona lumbar en hombres, y caderas y glúteos en mujeres ). Dedicaremos un artículo entero al problema de la grasa difícil y formas de combatir el problema. Si eres un hombre, con un porcentaje de grasa mayor al 12%, o una mujer con más de 21%, no tienes que preocuparte de este punto. </p> <!--EndFragment--> <p> </p> </div> Wed, 16 Jan 2019 07:21:30 GMT https://www.kaizenepn.es/articulos/fundamentos-parte-VIc55a6045 nutricion,perder,peso,grasa,dieta,alimentacion,fundamentos thumbnail https://www.kaizenepn.es/articulos/consejos-proteinafd2c371e <div> <img src="https://cdn.website-editor.net/md/and1/dms3rep/multi/125201.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> 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mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <!--[if !supportLists]--> <i> 1. </i> <!--[endif]--> <i> Explora todas las opciones posibles, hay más cosas además de pechugas de pollo. </i> </p> <p> Cuando pensamos en proteína magra, normalmente pensamos automáticamente en pechugas de pollo a la plancha o hervidas, y es algo de lo que es fácil cansarse con mucha rapidez. Pero tienes muchas otras opciones a la hora de introducir proteína en tu dieta, a nivel nutricional, cortes muy magros de ternera o cerdo son muy similares y prácticamente intercambiables, al igual que pescados blancos, o claras de huevo (estas ultimas especialmente batidas con un edulcorante, algo de cacao o canela, creando tortitas dulces son una opción alternativa que va muy bien con postres o en momentos en que no te apetezca algo salado.) </p> <p> <!--[if !supportLists]--> <i> 2. </i> <!--[endif]--> <i> Incluye fuentes de proteína con más grasa haciendo hueco en tu total calórico diario. </i> </p> <p> A mucha gente no les resulta agradable la textura de las fuentes de proteína magras, pareciéndoles demasiado “secas”. Si ese es tu caso, reduce calorías de otra parte de tu dieta para poder incluir carnes con algo más de grasa que tendrán una textura más agradable. </p> <p> <!--[if !supportLists]--> <i> 3. </i> <!--[endif]--> <i> Experimenta a la hora de cocinar, hay todo un mundo más allá del hervido y a la plancha. </i> </p> <p> Prueba distintas especias y medios de preparación. Por ejemplo, los sazonadores preparados que venden en la mayoría de los supermercados funcionan muy bien con la mayoría de las carnes y pescados, o mezcla la carne o el pescado troceado con un salteado de verduras para que absorba el sabor de otros alimentos. </p> <p> Un pequeño truco para mejorar la textura y el sabor de carnes magras como el pollo o el pavo, es pedir en la carnicería que te piquen la carne o picarla tu mismo. Luego puedes mezclarla con especias y sazonadores y hacerte deliciosas hamburguesas con ellas. </p> <p> <!--[if !supportLists]--> <i> 4. </i> <!--[endif]--> <i> Busca fuentes indirectas de proteína que incluir en tu dieta. </i> </p> <p> Por ejemplo, con yogures (especialmente los enriquecidos en proteína) que tienen cantidades significativas de proteínas de alta calidad, o consumiendo la mayor parte de los carbohidratos de tu dieta en forma de legumbres. </p> <p> <!--[if !supportLists]--> <i> 5. </i> <!--[endif]--> <i> Utiliza suplementos de proteína </i> </p> <p> Son una forma fácil, conveniente, y relativamente económica de incrementar tu consumo de proteína y de tener una comida rápida de emergencia en algún momento si no tienes tiempo para cocinar. Además, su sabor dulce te permite tener otras opciones a la hora de meter proteína que no sean saladas, y puedes utilizarla para dar sabor a otros alimentos, como yogures o claras de huevo. </p> <!--EndFragment--> <p> </p> </div> Tue, 15 Jan 2019 07:52:53 GMT https://www.kaizenepn.es/articulos/consejos-proteinafd2c371e nutricion,proteina,dieta,grasa,consejos thumbnail https://www.kaizenepn.es/articulos/osteoporosis-parte-I2c471dab <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/osteoporosis+img1.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> 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Consecuentemente, este ambiente de fragilidad ósea, aumentará el riesgo de padecer fracturas. </p> <p> Es denominada como “la enfermedad silenciosa”, ya que no produce síntomas ni dolor, lo que peligrosamente puede conllevar diagnósticos tardíos, cuando la fractura ya se ha producido. Las fracturas osteoporóticas tienen terribles consecuencias tanto en mortalidad como en morbilidad. 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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="List Bullet 3"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="List Bullet 4"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="List Bullet 5"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="List Number 2"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="List Number 3"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="List Number 4"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="List Number 5"></w:LsdException> <w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Closing"></w:LsdException> <w:LsdException Locked="false" 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<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" Name="Revision"></w:LsdException> <w:LsdException Locked="false" Priority="34" QFormat="true" Name="List Paragraph"></w:LsdException> <w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"></w:LsdException> <w:LsdException Locked="false" Priority="30" QFormat="true" Name="Intense Quote"></w:LsdException> <w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"></w:LsdException> <w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"></w:LsdException> <w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"></w:LsdException> <w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"></w:LsdException> <w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"></w:LsdException> <w:LsdException Locked="false" Priority="71" Name="Colorful Shading 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Sólo en España se produjeron 330.000 fracturas por esta enfermedad en 2017, lo que provocó un coste sanitario de 4.200 millones de euros, y se prevé que para 2030 la cifra de fracturas aumente hasta alcanzar las 420.000. </p> <p> El 25% de la ocupación de camas en los servicios de traumatología de nuestro país son pacientes con fracturas osteoporóticas. Se estima que 1 de cada 4 mujeres postmenopáusicas (a partir de los 50 años aproximadamente) tiene osteoporosis. </p> <p> <b> <u> DIAGNOSTICO DE LA OSTEOPOROSIS </u> </b> </p> <p> <!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600" o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f" stroked="f"> <v:stroke joinstyle="miter"></v:stroke> <v:formulas> <v:f eqn="if lineDrawn pixelLineWidth 0"></v:f> <v:f eqn="sum @0 1 0"></v:f> <v:f eqn="sum 0 0 @1"></v:f> <v:f eqn="prod @2 1 2"></v:f> <v:f eqn="prod @3 21600 pixelWidth"></v:f> <v:f eqn="prod @3 21600 pixelHeight"></v:f> <v:f eqn="sum @0 0 1"></v:f> <v:f eqn="prod @6 1 2"></v:f> <v:f eqn="prod @7 21600 pixelWidth"></v:f> <v:f eqn="sum @8 21600 0"></v:f> <v:f eqn="prod @7 21600 pixelHeight"></v:f> <v:f eqn="sum @10 21600 0"></v:f> </v:formulas> <v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"></v:path> <o:lock v:ext="edit" aspectratio="t"></o:lock> </v:shapetype><v:shape 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</p> <p> Como podemos observar en la tabla, la osteoporosis corresponde a una densidad mineral ósea 2,5 desviaciones estándar por debajo del valor de referencia de un adulto joven. La osteopenia, paso previo a la osteoporosis, se diagnostica cuando la densidad mineral ósea se sitúa entre 1 desviación estándar y 2,5 por debajo del valor medio del adulto joven. </p> <p> Aunque la medición de la densidad mineral ósea (DMO) supone el test estándar para el diagnóstico de la osteoporosis, no solo debemos prestar atención a la densidad del hueso, sino también a su “calidad”. La calidad ósea integra tanto a la densidad mineral ósea, como a la fuerza del hueso, determinada por sus propiedades estructurales: geometría (tamaño y forma), micro arquitectura, composición de colágeno y minerales, etc… </p> <p> Las propiedades estructurales del hueso se verán modificadas por su proceso de remodelado, en el que el hueso dañado es reabsorbido y se reemplaza por hueso nuevo. </p> <p> <b> <u> EL PROCESO DE REMODELADO ÓSEO </u> </b> </p> <p> El hueso es un tejido metabólicamente activo en continuo proceso de remodelado. Este balance entre resorción (destrucción) y formación de hueso, proporciona a nuestro esqueleto capacidad de adaptarse y regenerarse, manteniendo las características mecánicas del hueso, sustituyendo zonas dañadas por hueso nuevo. </p> <p> Durante la juventud, el remodelado permanece en equilibrio (resorción = formación), manteniendo la masa esquelética, pero algunas circunstancias como el envejecimiento, la menopausia, enfermedades u otros factores de riesgo que conoceremos a continuación, alteran este equilibrio en favor de la resorción (se destruye más hueso del que se forma), lo que conlleva una pérdida de masa ósea y finalmente osteoporosis. </p> <!--EndFragment--> <br/> <p> <u> </u> <b> <u> FACTORES DE RIESGO </u> </b> </p> <br/> <table> <tbody> <tr> <td> <p> <b> FACTORES DE RIESGO MODIFICABLES </b> </p> </td> <td> <p> <b> FACTORES DE RIESGO NO MODIFICABLES </b> </p> </td> </tr> <tr> <td> <p> SEDENTARISMO </p> </td> <td> <p> RAZA </p> </td> </tr> <tr> <td> <p> TABACO </p> </td> 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mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> <p> <b> <u> MANTENIENDO LA SALUD ÓSEA A LO LARGO DE NUESTRA VIDA </u> </b> </p> <p> La edad supone un factor esencial en la capacidad del hueso para adaptarse al ejercicio. Se estima que alcanzar un pico óseo un 10% más alto durante la adolescencia podría retrasar la aparición de la osteoporosis hasta 13 años y reducir el riesgo de fractura en un 50%. </p> <p> Vamos a detenernos brevemente en dos factores de riesgo reflejados en el cuadro de factores de riesgo como “masa ósea pico” (factor de riesgo modificable), y menopausia (factor de riesgo no modificable), que coinciden con la adolescencia y con aproximadamente 50 años respectivamente. 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SemiHidden="true" UnhideWhenUsed="true" Name="Smart Hyperlink"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Hashtag"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Unresolved Mention"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <u> Masa ósea pico: </u> </p> <p> Sencillamente, cuanto mayor sea nuestra masa ósea de partida, menores serán los efectos negativos de la posible pérdida, puesto que tendremos mayor “margen” hasta llegar a un hueso frágil y osteoporótico. La maximización de la masa ósea puede prevenir el futuro desarrollo de osteoporosis y fragilidad ósea. </p> <p> El mejor momento para aumentar nuestra masa ósea pico es la ADOLESCENCIA. Durante los años crecimiento, el hueso es especialmente respondedor a los efectos del ejercicio físico, suponiendo una “ventana de oportunidad” para maximizar nuestra salud ósea y la fuerza de nuestros huesos. Se estima que el 26% del hueso final de un adulto, se acumula durante los dos años alrededor del pico de masa ósea, por lo tanto supondrá una etapa clave para la prevención de la osteoporosis. Como veremos en las próximas partes de esta serie de artículos no todos los ejercicios tienen el mismo potencial osteogénico (formador de hueso), por lo que el tipo de actividades practicadas durante la adolescencia determinaran el pico de masa ósea. </p> <p> <u> Menopausia: </u> </p> <p> El debilitamiento óseo asociado a la edad es todavía mas acusado en las mujeres, debido a los cambios hormonales experimentados en la menopausia. La deficiencia de estrógeno después de la menopausia acelera la perdida de hueso, incrementando el riesgo de fractura (se incrementa el remodelado del hueso hasta un 40%). En esta etapa es sumamente importante que realicemos actividades osteogénicas, pues la práctica de ejercicio físico ha demostrado mantener y mejorar la densidad mineral ósea, aun cuando la situación hormonal no está a nuestro favor, como en el caso de la menopausia. Aprenderemos más sobre el tipo de ejercicio que debemos realizar en el próximo artículo. </p> <!--EndFragment--> <br/> <p> <b> <u> CONOCIENDO MÁS SOBRE TÚ SALUD ÓSEA </u> </b> </p> <p> ¿Quieres saber más sobre tu salud ósea? Consulta con tu médico la posibilidad de realizarte pruebas específicas. Además te dejamos este sencillo cuestionario que evalúa los factores clave para el riesgo de fracturas. </p> <p> <a href="https://www.sheffield.ac.uk/FRAX/tool.aspx?lang=sp"> https://www.sheffield.ac.uk/FRAX/tool.aspx?lang=sp </a> </p> <br/> <p> <b> <u> EN EL PRÓXIMO ARTÍCULO… </u> </b> </p> <p> ¿Quieres saber cuáles son los mejores ejercicios para mejorar y mantener la salud de nuestros huesos? ¿todo tipo de actividad física vale? </p> <p> ¡te lo contamos en la segunda parte! </p> <p> Si necesitas ayuda específica acerca de como tratar o prevenir osteoporosis, no dudes en contactar con nosotros. </p> <p> <b> - Referencias </b> </p> <br/> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> 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5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> <p> Garcia, R; Rozas, P; Muñoz-Torres, M. (2008). Regulación del proceso de remodelado. <a href="https://www.sciencedirect.com/science/journal/11328460"> Revista Española de Enfermedades Metabólicas Óseas </a> . <a href="https://www.sciencedirect.com/science/journal/11328460/17/1"> Volume 17, Issue 1 </a> . Pages 10-14 </p> <p> Hong, AR &amp; Kim SW. (2018). Effects of Resistance Exercise on Bone Health. <a href="https://www.ncbi.nlm.nih.gov/pubmed/30513557"> Endocrinol Metab (Seoul). </a> 33(4):435-444 </p> <p> Shuler, F; Conjeski, J., Kendall, D., &amp; Salava, J. (2012). Understanding the Burden of Osteoporosis and Use of the World Health Organization FRAX. Orthopedics, 35(9), 798–805. </p> <p> MacKelvie; Khan, M; McKay, H. (2002). Is there a critical period for bone response to weight-bearing exercise in children and adolescents? a systematic review. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724536/"> Br J Sports Med </a> . 36(4): 250–257. </p> <!--EndFragment--> <br/> <!--EndFragment--> <p> </p> </div> Mon, 14 Jan 2019 09:45:31 GMT 183:739865923 (Sara Laporta Merino) https://www.kaizenepn.es/articulos/osteoporosis-parte-I2c471dab Osteoporosis,salud,entrenamiento,mayores,lesiones,prevencion thumbnail https://www.kaizenepn.es/articulos/fundamentos-parte-V6e50625c Ahora que hemos entendido como ganamos y perdemos peso, y que clase de peso queremos perder exactamente, vamos a aprender cuales son los pasos para que la grasa de los alimentos, acabe convirtiéndose en grasa corporal <h3> Ahora que hemos entendido como ganamos y perdemos peso, y que clase de peso queremos perder exactamente, vamos a aprender cuales son los pasos para que la grasa de los alimentos, acabe convirtiéndose en grasa corporal 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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Unresolved Mention"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Para que los alimentos que consumimos acaben acumulándose como grasa corporal, se deben dar los siguientes pasos: <br/> </p> <p> 1º La digestión del alimento, una serie de procesos químicos y mecánicos que rompen el alimento en nutrientes absorbibles y utilizables por el organismo. En individuos sanos y condiciones normales es un proceso bastante eficiente que termina con la absorción de los nutrientes en el intestino delgado (en su mayo parte), pasando el resto al intestino grueso para su posterior eliminación. </p> <p> 2º Una vez son absorbidos en el intestino, los carbohidratos y aminoácidos pasan al torrente sanguíneo donde serán llevados a cada una de las células del cuerpo para su utilización inmediata, siendo lo que no puede ser utilizado inmediatamente acumulado en el caso de los carbohidratos, o convertido en carbohidrato en el caso de la proteína (y posteriormente procesado como tal). Si los depósitos de carbohidratos están llenos, las moléculas de carbohidratos sufrirán una serie de modificaciones para ser convertidos en grasa y a partir de ahí serán tratadas como tal. </p> <p> Las grasas, por el contrario, pasan al sistema linfático en el cual permanecen durante unas horas, pasando después a ser acumuladas en las células grasas, llamadas adipocitos. En general, no pasan directamente a la circulación sanguínea si no que para ser quemadas primero tienen que ser acumuladas y luego re liberadas y pasar a la circulación sanguínea, incluso en situaciones de un déficit energético prolongado. </p> <p> La acumulación de carbohidratos en forma de glucógeno, es llevada principalmente a cabo por una hormona llamada insulina. La función de la insulina, es regular los niveles de glucosa en sangre, ya que niveles muy elevados de glucosa son tóxicos. Esto lo hace por varias vías: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Evitando que se eleven todavía más los niveles de glucosa, evitando que el hígado libere la glucosa que tiene acumulada o que se destruya proteína para convertirse en glucosa. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Facilitando la entrada de glucosa en los tejidos para su acumulación en forma de glucógeno o su quema inmediata. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Reduciendo los niveles de triglicéridos en sangre, facilitando que sea la glucosa lo que se utilice como forma de energía. Esto lo hace evitando que los adipocitos liberen grasa adicional y facilitando la captación de triglicéridos por los adipocitos. </p> <p> La liberación de insulina se produce tras una comida que contenga carbohidratos o proteína, y en individuos sanos siempre se mantienen unos niveles basales de insulina para facilitar la utilización de glucosa y que los triglicéridos en sangre no se eleven demasiado. </p> <p> El correcto funcionamiento de la insulina es absolutamente imprescindible para nuestro organismo. Su ausencia, ya sea por falta de producción (como es el caso de los diabéticos de tipo 1) o por perdida de sensibilidad a sus efectos (diabéticos de tipo 2), tiene consecuencias terribles para el organismo pudiendo llegar a ser fatales en muchos casos. </p> <!--EndFragment--> . <p> </p> </div> Tue, 08 Jan 2019 10:41:01 GMT https://www.kaizenepn.es/articulos/fundamentos-parte-V6e50625c perder,peso,grasa,nutricion thumbnail https://www.kaizenepn.es/articulos/consejos-hambre-I5d0c45f2 Aprende como controlar tu apetito y tener éxito en tu perdida de peso con estos sencillos consejos <h3> Controla el apetito y consigue tu objetivo de perder peso con estos consejos </h3> <div> <img src="https://cdn.website-editor.net/md/and1/dms3rep/multi/117129.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML></o:RelyOnVML> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 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mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <!--[if !supportLists]--> <b> <i> 1. </i> </b> <!--[endif]--> <b> <i> Come más proteína y verdura. </i> </b> </p> <p> La proteína es el macronutriente más saciante y además te ayudará a quemar más calorías por su efecto térmico y a mantener tu masa magra durante la dieta </p> <p> Incrementando tu consumo de verdura, además de disfrutar de su aporte de micronutrientes, estarás añadiendo volumen a tus platos incrementando tu sensación de saciedad, y fibra, que hará que te mantengas lleno por más tiempo. </p> <p> <!--[if !supportLists]--> <b> <i> 2. </i> </b> <!--[endif]--> <b> <i> Evita alimentos muy calóricos y poco saciantes </i> </b> </p> <p> Alimentos como galletas, dulces, patatas fritas, o bebidas azucaradas añaden muchas calorías a tu dieta con un valor nutricional y saciante muy limitado. </p> <p> <!--[if !supportLists]--> <b> <i> 3. </i> </b> <!--[endif]--> <b> <i> Mantente adecuadamente hidratado </i> </b> </p> <p> Muchas veces el cuerpo confunde la señal de sed con la de hambre. Además, manteniéndonos hidratados quemaremos más calorías por varias vías. </p> <p> <!--[if !supportLists]--> <b> <i> 4. </i> </b> <!--[endif]--> <b> <i> Aprende a diferenciar el hambre del aburrimiento </i> </b> </p> <p> Muchas veces comemos simplemente por falta de estimulación. Mantente entretenido durante tu dieta y busca otras maneras más productivas de combatir el aburrimiento. </p> <p> <!--[if !supportLists]--> <b> <i> 5. </i> </b> <!--[endif]--> <b> <i> Experimenta con distintas frecuencias de comidas. </i> </b> </p> <p> Hace unos años se pensaba que mantener un numero elevado de comidas tenía efectos positivos basándose en estudios hechos en roedores. Sin embargo, en humanos no se han visto estos efectos (más bien al contrario), siendo el numero de comidas adecuado una cuestión de preferencias. Quizás controles mejor el hambre con menos comidas, pero más contundentes, o puede que seas de los que funcionan mejor con múltiples comidas pequeñas al día. Puede que incluso funciones mejor con formas menos convencionales como el ayuno intermitente, que puede ser muy eficaz para algunas personas. </p> <p> <!--[if !supportLists]--> <b> <i> 6. </i> </b> <!--[endif]--> <b> <i> Acepta que es normal tener hambre. </i> </b> </p> <p> Es lo más normal del mundo sentir hambre en algunas ocasiones, y no va a pasarte nada por aguantarte. Toda esa grasa que estas intentando perder esta ahí precisamente para proveerte de energía en ocasiones en las que no hay comida disponible. Salvo que tengas un problema de salud severo, la persona promedio puede sobrevivir meses sin comer absolutamente nada, así que no va a pasarte nada por pasar hambre durante unas horas hasta que sea el momento de comer otra vez. </p> <p> <!--[if !supportLists]--> <b> <i> 7. </i> </b> <!--[endif]--> <b> <i> Utiliza supresores de apetito naturales, como el café o té verde </i> </b> </p> <p> Que además ayudarán a tu perdida de peso por otras vías y tienen efectos positivos sobre tu salud. </p> <!--EndFragment--> <p> </p> </div> Sun, 06 Jan 2019 10:19:56 GMT https://www.kaizenepn.es/articulos/consejos-hambre-I5d0c45f2 perder,peso,grasa,nutricion thumbnail https://www.kaizenepn.es/articulos/consejos-perder-pesoe052c7ab Evita convertirte en tu peor enemigo en tu misión de perder peso con estos sencillos consejos <h3> Evita convertirte en tu peor enemigo en tu misión de perder peso con estos sencillos consejos </h3> <div> <img 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1.Ten siempre preparadas comidas con antelación para que sean la opción más fácil y conveniente </i> </b> . </p> <p> Una de las formas en la que más solemos saltarnos la dieta, son esas ocasiones en las que llegamos a casa tarde, y muy cansados. Lo último que nos apetece es ponernos a cocinar, y tiramos de lo primero que pillamos sin ningún control. Evita estas situaciones teniendo siempre preparadas comidas de tu dieta para tomar en un apuro. </p> <p> <b> <i> 2.No tengas la tentación en casa. </i> </b> </p> <p> Deshazte de toda la comida basura que tengas en casa para evitar que te la comas en un momento de debilidad. Si te sientes muy culpable por que haya gente pasando hambre en el mundo, dónala a algún banco de alimentos, pero en cualquier caso, comiéndote esa bolsa de patatas fritas o caja de galletas que tienes guardada, no vas a ayudar a nadie y solo vas a perjudicar a tus objetivos. </p> <p> <b> <i> 3.A nadie le importa lo que comes, y aunque les importe, tu misión es más importante </i> </b> </p> <p> No te sientas obligado a comer por motivos sociales cosas que no están en tu dieta, a la mayoría de la gente no le importa, y si te encuentras con alguna de esas personas cuyo propósito en el mundo parece ser sobrealimentar a personas, rechaza sus ofertas amablemente. Estas en una misión para mejorar tu salud y tu bienestar, y eso es mucho más importante que no herir los sentimientos de nadie. Si te ves en un apuro muy grande, siempre puedes decir que te da a alergia lo que te están ofreciendo, o que lo prohíbe tu religión. </p> <p> <b> <i> 4.La comida no es tan importante </i> </b> </p> <p> Piensa en los mejores momentos de tu vida, y las cosas que realmente valoras. Seguro que la comida tiene muy poco que ver con ellos, lo que si tiene que ver con ellos es gozar de salud para disfrutar de estos momentos y sentirte a gusto contigo mismo para poder saborearlos al 100%. La comida más deliciosa del mundo no es nada comparado con tu salud y sentirte bien contigo mismo/a. </p> <p> <b> <i> 5. Deja de utilizar la comida como recompensa o entretenimiento. </i> </b> </p> <p> Así evitarás idealizarla y darle más importancia de la que merece. La comida debe servir a tu sostenimiento y bienestar, y no dañarlos cuando la convertimos en recompensa, entretenimiento o tratamiento para la ansiedad. Busca otras formas más efectivas de lidiar con tus problemas y celebrar tus triunfos, como escuchar música, darte un baño relajante, o mejor aún, el ejercicio. </p> <p> <b> <i> 6. No uses la comida para tratar la ansiedad, solo estás aumentando tus problemas </i> </b> </p> <p> Ten especial cuidado con usar la comida para tratar la ansiedad, no estás haciendo nada más que aumentar tu lista de problemas. Aprovecha estas ocasiones para reforzar tu compromiso con tu objetivo, puede que hayas tenido un día malo en el trabajo, o que hayas discutido con tu pareja, pero ese día terrible, esfuérzate por seguir con tu dieta y habrás conseguido una victoria en tu lucha por lograr tu objetivo de perder peso. </p> <p> <b> <i> 7.Entrar en un ciclo de atracones intercalados con restricciones dietéticas muy severas es lo peor que puedes hacer para tu composición corporal y salud mental </i> </b> </p> <p> Si prevés que va a haber un momento en que te vas a salir de la dieta, no caigas en el error de pensar que ese día está perdido y comas hasta reventar. La nutrición no es un sistema binario de bien o mal, para perder peso debes generar un déficit calórico prolongado en el tiempo, e incluir pequeñas cantidades de alimentos muy calóricos y de poco valor nutricional no tiene por que arruinar tu dieta si controlas las cantidades. Lo que si puede arruinar tus esfuerzos son atracones descontrolados. </p> <p> Si estos ocurren, analiza por que ha ocurrido y esfuérzate por mejorar de aquí en adelante. Quizás tengas que cambiar algún elemento de tu dieta para adecuarla más a tus necesidades, pero evita caer en ciclos repetitivos de atracones y severas restricciones para compensar. Tu perdida de peso será infinitamente más complicada y puedes terminar desarrollando un trastorno alimenticio. Si te ves atrapado/a en esta situación, no tengas miedo o vergüenza de pedir ayuda a un profesional para salir de ese circulo vicioso que puede dañar gravemente tu vida. </p> <!--EndFragment--> <p> </p> </div> Thu, 03 Jan 2019 11:43:30 GMT https://www.kaizenepn.es/articulos/consejos-perder-pesoe052c7ab perder,peso,grasa,nutricion,consejos thumbnail https://www.kaizenepn.es/articulos/fundamentos-parte-iv100e7d0b Perder peso o perder grasa, ¿Que queremos realmente? <h3> Pérdida de peso, o pérdida de grasa, ¿que queremos realmente? </h3> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/peso+vs+grasa.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML></o:RelyOnVML> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> 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5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Antes de empezar esta parte, es necesario llamar la atención respecto del hecho que estamos utilizando el termino masa corporal durante esta serie de artículos, y no peso, refiriéndonos por tal a la suma de los tejidos que forman parte del propio organismo. Dentro del cuerpo, existen otras masas (como la de los alimentos o bebidas en proceso de digestión en distintas partes de nuestro sistema digestivo, o agua retenida en distintas partes del cuerpo por varios motivos) que contribuyen al total del peso de cada individuo, y cuya cantidad depende otros factores independientes del balance energético del sujeto como pueden ser el estado de hidratación del sujeto, o el ritmo de tránsito intestinal. </p> <p> En general, podemos afirmar que cuando buscamos perder peso, estamos buscando una reducción de nuestra masa corporal ( <b> y de un tipo en concreto de esta </b> ), y no una reducción de peso resultante de deshidratación o efectos laxantes (aunque este sea el único resultado de muchos suplementos para la pérdida de peso), salvo casos particulares como atletas que tienen que dar un determinado peso en un momento concreto. </p> <p> Nuestra masa corporal se divide en dos grandes categorías: </p> <br/> <p> <!--[if !supportLists]--> 1.1 <!--[endif]--> Tejido graso o masa grasa: </p> <p> Está formado por triglicéridos, acumulados en el cuerpo en forma de grasa corporal subcutánea (debajo de la piel) o grasa visceral (alrededor de los órganos) y en pequeñas cantidades (en individuos sanos), en la sangre. </p> <br/> <p> Su función principal es almacenar energía para situaciones en las que no esté disponible. Nuestra grasa corporal es el órgano que realiza de forma primaria esa función de cuenta corriente para asegurarnos la existencia de energía a lo largo del tiempo, acumulando el exceso de energía durante épocas de superávit energético, y liberándola en momentos de déficit energético para cubrir las necesidades de energía del organismo. </p> <p> Un kilo de grasa corporal esta formado aproximadamente por un 90% de triglicéridos, y el restante 10% por agua y enzimas que se encargan de su mantenimiento y funcionamiento. Dado que un gramo de triglicéridos aporta 9 calorías, un kilo de grasa contendrá aproximadamente 8100 kcal, lo cual es suficiente para mantener a un adulto medio con vida alrededor de 4 días. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> La grasa corporal es un órgano indispensable para nuestra supervivencia. </p> <br/> <p> La grasa corporal es un órgano tremendamente eficiente en su función y nos ha permitido sobrevivir como especie a periodos de intensas hambrunas y escasez, permitiéndonos acumular energía durante los periodos de abundancia y utilizar en periodos de necesidad. </p> <p> Otros seres vivos no gozan de mecanismos tan sofisticados de regulación energética, con nefastas consecuencias para su supervivencia. Por ejemplo, quizás hayas tenido alguna vez un acuario, y puede que hayas aprendido de forma algo traumática que muchos tipos de peces no gozan de esta capacidad, una mañana te habrás olvidado de darles de comer, y cuando te hayas acordado te los habrás encontrado flotando inertes en la superficie del agua, u otro día se te habrá ido la mano echándoles de comer, acabando con el mismo resultado. </p> <p> Si los seres humanos no tuviésemos la capacidad de acumular energía de forma eficiente y abundante en forma de grasa de una enorme variedad de alimentos, deberíamos hacer un control meticuloso de nuestra alimentación de esa misma manera, algo que afortunadamente para nuestra supervivencia, no es así. </p> <br/> <p> Considero importante resaltar este hecho, que la acumulación de grasa en un estado de superávit energético, es un proceso natural y que hasta hace solo unas pocas décadas, y solo en una parte del mundo, totalmente deseable <b> y vital para nuestra supervivencia </b> . </p> <br/> <p> Acumular grasa no significa que tengas ninguna enfermedad ni patología (todo lo contrario, no engordar en una situación prolongada de superavit energético es síntoma de varias patologías muy severas). </p> <br/> <p> Igualmente, la acumulación de grasa en una situación prolongada de superávit energético, ocurrirá independientemente del tipo, clase o combinación de alimentos (expandiremos en un capitulo posterior por que las afirmaciones que determinadas combinaciones engordan y otras no, son falsas, y lo son en general afortunadamente para nuestra supervivencia). De no ser así, esa modalidad de alimentación terminaría resultando en la muerte por inanición de sus practicantes. Si, por ejemplo, como los fanáticos de las dietas cetogénicas afirman (dietas basadas exclusivamente en proteína y grasa), fuese imposible acumular grasa con esta clase de dietas, los esquimales, que llevan viviendo miles de años con esta clase dietas, se habrían extinguido inmediatamente al no disponer de la capacidad de acumular energía cuando esta se encuentra disponible para poder utilizarla en momentos de necesidad. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Las consecuencias de un exceso de grasa </p> <p> Como hemos visto en el punto anterior, tener grasa ha sido algo tremendamente importante a lo largo de nuestra historia. Sin embargo, actualmente es su exceso el que parece ser la mayor amenaza a la que nos enfrentamos. </p> <p> Mas allá de consideraciones estéticas, el sobrepeso es un factor de riesgo enorme para sufrir enfermedades cardiacas y metabólicas, numerosos tipos de cáncer y otras enfermedades crónicas, problemas renales y hepáticos y toda una interminable lista de enfermedades relacionadas con estados pro inflamatorios. </p> <p> Un exceso de comida con un contenido energético muy elevado, barata, deliciosa y accesible combinada con una reducción cada vez mayor de la actividad física, ha creado una situación casi perpetua de superávit energético que ha resultado en una epidemia de obesidad sin precedentes con su correspondiente avalancha de enfermedades cardio metabólicas. </p> <br/> <p> Nuestra biología, esta diseñada para funcionar correctamente en unos niveles de grasa corporal que oscilen entre el 10% y 20% en hombres (10-15% será lo óptimo para la salud en la mayoría de los casos) y 20% y 30% en mujeres, y empezará a haber perturbaciones en la salud fuera de estos rangos en la mayoría de los casos. </p> <p> Elaborar todas las razones y mecanismos por las cuales un exceso de grasa corporal es peligroso para la salud va más allá de lo que podemos abarcar en este artículo, pero a modo de resumen, podemos decir que son fundamentalmente 2: </p> <p> 1º La capacidad de procesar energía de nuestro tejido graso, aunque es muy elevada, se verá progresivamente superada cuando supere los porcentajes establecidos anteriormente, lo que resultará en que se empiece a acumular grasa en otras partes del cuerpo, como la sangre en forma de triglicéridos en circulación (resultando en hiperlipidemia y formación de placa arterial) o alrededor de los órganos en forma de grasa visceral dificultando su función con nefastas consecuencias para nuestra salud. </p> <p> 2º La grasa corporal produce hormonas pro inflamatorias que modulan la respuesta inmunológica, cuando los niveles de grasa se vuelven excesivos la sobre producción de estas hormonas producirá un estado de inflamación continuo que dañará varias estructuras de nuestro cuerpo y nos hará más susceptibles de sufrir enfermedades como el cáncer, y problemas psicológicos como depresión. </p> <br/> <p> 2.1 Tejido magro o masa magra </p> <br/> <p> Aquí entran todos los tejidos que no son tejido graso. Nuestros órganos, huesos, y músculos principalmente. Están formados por proteínas, y realizan diversas funciones. También contienen calorías, por lo que el cuerpo puede destruir estos tejidos para obtener energía en una situación de déficit calórico (ingerimos menos calorías de las que gastamos). El tejido magro puede también acumular energía en forma de glucógeno intramuscular y triglicéridos intramusculares, ayudando a compensar posibles excesos energéticos, acumulándolos en estas formas y no en forma de grasa subcutánea o visceral. </p> <p> Nuestro tejido magro es el responsable de prácticamente todas las funciones biológicas necesarias para nuestra supervivencia, y es el principal contribuyente a nuestro gasto energético. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Tipos de tejido magro y sus funciones. </p> <p> Para el propósito de este artículo, vamos a clasificar el tejido magro en: </p> <p> <!--[if !supportLists]--> a) <!--[endif]--> Tejido magro visceral: Compuesto por órganos como el cerebro, hígado, pulmones, órganos digestivos, etc. Realizan funciones muy diversas pero en general no están relacionados con la generación de movimiento ni se ven particularmente afectados por la actividad física directamente (aunque prácticamente todos lo son indirectamente). </p> <p> <!--[if !supportLists]--> b) <!--[endif]--> Tejido magro no visceral: Aquí entraría nuestros huesos y masa muscular, su principal función es la locomotora, tanto de forma activa como pasiva. Sin embargo, también se encargan de otras funciones muy importantes, como la producción de células sanguíneas en la médula ósea, y más específicamente, la masa muscular también es responsable de: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Almacenaje de glucosa y triglicéridos en forma de glucógeno y triglicérido intra muscular, siendo una forma alternativa de acumular un exceso de calorías a la grasa corporal, aunque de mucha menor capacidad. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Fuente de aminoácidos cuando son requeridos por el cuerpo y no los esta recibiendo de una comida reciente. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Producción de mioquinas, son compuestos que regulan varias funciones del cuerpo y tienen efectos anti inflamatorios que regulan la función inmunológica, contrarrestando el efecto negativo de las citoquinas que produce el tejido graso. </p> <p> En una situación de déficit energético, el cuerpo también compensará este déficit mediante la conversión del tejido magro en energía. En general, lo hará mediante la destrucción del tejido magro no visceral, aunque en casos extremos puede llegar a hacerlo del visceral. </p> <p> La pérdida de masa magra cuando estamos en un déficit calórico es altamente indeseable por varias razones: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Estaremos perdiendo menos grasa de la que estaríamos perdiendo si el déficit se estuviese compensando exclusivamente a través de esta, y ya que es la grasa lo que queremos perder, deberemos alargar el tiempo o la severidad de la restricción calórica para obtener la composición corporal deseada. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Estaremos perdiendo el efecto protector sobre nuestra salud de la masa muscular. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> También estaremos perdiendo capacidad de movimiento y fuerza, al tener menos masa muscular, nos costará más esfuerzo realizar cualquier acción y seremos menos capaces de afrontar las tareas de la vida cotidiana. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> La cantidad de calorías que quemamos tanto realizando actividad física como en reposo se reducirá sensiblemente. Ya que nuestro metabolismo basal depende de nuestra masa magra, reduciendo esta, las calorías que quemamos en reposo disminuirán, de nuevo, volviendo a incrementar el tiempo o la severidad de la restricción calórica. </p> <p> <!--[if !supportLists]--> 5- <!--[endif]--> Finalmente, y relacionado con el punto anterior, será mucho más fácil, no solo recuperar la grasa perdida una vez finalice la dieta, si no terminar con niveles de grasa aun más elevados, ya que nuestro gasto energético se ha reducido, será mucho más fácil incurrir en un superávit calórico que resulte en un incremento de los niveles de grasa corporal </p> <p> <b> <i> Esta es la razón de que tantas veces oigamos o hayamos sufrido nosotros mismos, casos en los cuales una persona pierde 10 kg haciendo dieta, y al terminarla gana 12 kg. Al haber perdido masa magra haciendo la dieta y volver a su alimentación habitual, esta en una situación mucho peor de la que empezó </i> </b> </p> <p> ¿Cómo podemos evitar esto? Incluyendo entrenamiento de fuerza <b> <i> </i> </b> al menos dos veces por semana cuando queramos perder peso, y siguiendo una dieta con la suficiente cantidad de proteínas (que es de lo que esta hecha nuestra masa magra). De esta manera estaremos potenciando la pérdida de peso asegurándonos que todo el déficit se compense a partir de la grasa, y manteniendo nuestro metabolismo lo más elevado posible. Puedes leer más acerca de los beneficios del entrenamiento de fuerza y dietas altas en proteínas en: <a href="http://www.kaizenepn.es/articulos/fuerza-grasa"> http://www.kaizenepn.es/articulos/fuerza-grasa </a> y <a href="http://www.kaizenepn.es/articulo/proteina"> http://www.kaizenepn.es/articulo/proteina </a> . </p> <!--EndFragment--> <p> </p> </div> Mon, 31 Dec 2018 08:03:54 GMT https://www.kaizenepn.es/articulos/fundamentos-parte-iv100e7d0b nutrición,perder,peso,grasa,fundamentos thumbnail https://www.kaizenepn.es/articulos/fundamentos-parte-III4321f700 En esta nueva entrada vamos a aprender la manera en la que gastamos calorías para poder maximizar nuestro gasto calórico y quemar grasa lo más rápido posible. <h3> En esta nueva entrada vamos a aprender la manera en la que gastamos calorías para poder maximizar nuestro gasto calórico y quemar grasa lo más rápido posible. </h3> <div> <img src="https://cdn.website-editor.net/md/and1/dms3rep/multi/121263.jpeg" alt="" title=""/> <span> 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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Unresolved Mention"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <!--[if !supportLists]--> 1.2 <!--[endif]--> Las calorías que salen </p> <p> · Componentes del gasto calórico: </p> <p> Nuestro gasto energético tiene 3 grandes componentes: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Gasto térmico de los alimentos: Cuando comemos, una parte de la energía de los alimentos que consumimos se pierde en el proceso digestivo, lo que se conoce como el efecto térmico de la comida. Este depende de la composición de esta, por ejemplo, cuando consumimos proteínas, hasta un 20% de su aporte calórico se pierde en la digestión, mientras que cuando consumimos grasas, el efecto térmico es prácticamente nulo. </p> <br/> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Gasto calórico relacionado con la actividad: Son las calorías que quemamos cuando nos movemos, tanto de forma planificada (cuando entrenamos o salimos a hacer “cardio”), o de forma no estructurada (limpiando nuestra casa, o cuando estamos sentados moviendo los pies nerviosamente). Por lo tanto, este gasto calórico será mayor o menor dependiendo de nuestros niveles de actividad. Para elevarlo lo máximo posible, debemos intentar mantenernos lo más activos que podamos. </p> <p> <br/> </p> <p> 3- Gasto calórico basal o en reposo: Es el coste energético de estar vivo. Depende </p> <p> principalmente de nuestros niveles de masa magra (tejidos que no son grasa), y también está influenciado por nuestra edad y estatus hormonal. En una persona normal suele conformar más de 2/3 del gasto calórico total. Los mayores niveles de masa magra de un hombre en comparación con una mujer, es la razón de que los hombres necesiten comer más que las mujeres. </p> <p> Ya que no podemos alterar nuestro número de órganos, la única manera en la que podemos influenciar sobre nuestro gasto calórico basal es incrementar, o al menos mantener, tanto nuestra masa muscular como ósea. </p> <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/gasto-energetico-total.png" alt="" title=""/> <span> </span> </div> Wed, 26 Dec 2018 11:17:14 GMT https://www.kaizenepn.es/articulos/fundamentos-parte-III4321f700 perder,peso,grasa,nutrición,fundamentos thumbnail https://www.kaizenepn.es/articulos/fundamentos-parte-2179b7c63 Continuamos con la segunda parte de la serie fundamentos de la pérdida de peso. <h3> En esta segunda parte, vamos a aprender las formas en las que entra la energía en nuestros organismos siendo el primer componente de la balanza energética. </h3> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/123139-71774de0-246263fb.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF></w:DoNotPromoteQF> <w:LidThemeOther>ES</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> 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</p> <p> <!--[if !supportLists]--> <b> 1.1 </b> <!--[endif]--> <b> Las calorías que entran </b> </p> <p> La energía y nutrientes que necesitamos los obtenemos a partir de nuestra dieta. Los elementos que la componen son: </p> <p> - Energía, que gastamos en la forma que ya hemos visto, y obtenemos de los alimentos y bebidas con aporte calórico. </p> <p> - Macronutrientes, son elementos que necesitamos en grandes cantidades para estar vivos. De estos obtenemos las calorías que necesitamos para estar vivos. Son los carbohidratos, proteínas y grasas. </p> <p> - Micronutrientes, son elementos también necesarios para la vida, pero en cantidades mucho menores que los anteriores. No contienen calorías y asisten a los macronutrientes en sus funciones. </p> <p> - Agua. El 70% de nuestro cuerpo esta formado de agua, por tanto es necesario consumir suficiente para mantener nuestras estructuras correctamente hidratadas y sentirnos bien. </p> <br/> <p> <b> 1.1.1. Macronutrientes </b> </p> <br/> <p> <!--[if !supportLists]--> • <!--[endif]--> a) <b> Carbohidratos: </b> </p> <br/> <p> El primer macronutriente del que vamos a hablar son los carbohidratos. Su función principal es aportar energía rápida y de fácil utilización para el cuerpo, aportando 4 kilocalorías por gramo consumido. Necesitaremos más o menos dependiendo de nuestros niveles de actividad y requerimientos energéticos. De los 3 macronutrientes principales, es el único no esencial, ya que podemos vivir sin consumir carbohidratos, aún así, salvo en situaciones muy particulares siempre incluiremos al menos una pequeña cantidad de estos para mantener nuestra salud hormonal. </p> <br/> <p> Las fuentes de carbohidratos son cereales y derivados (como la pasta, el pan, o el arroz), la fruta, y las legumbres. Estas fuentes de carbohidratos contienen además otros micronutrientes importantes y fibra. Las bebidas y alimentos azucarados también son fuentes de carbohidratos, pero no contienen apenas micronutrientes por lo que son de escaso valor nutricional, y consumir esta clase de alimentos es una oportunidad perdida para nutrirnos adecuadamente. </p> <p> Consumir suficientes carbohidratos en nuestra dieta es tremendamente fácil, son alimentos sabrosos y muy poco saciantes, y consumirlos sin control puede hacer que nuestra ingesta calórica se dispare rápidamente, cuando queramos perder grasa, su consumo debe limitarse y hacerse conscientemente. </p> <br/> <p> Un tipo especial de carbohidrato es la fibra. La fibra no es digerible directamente y debe ser fermentada en nuestro cuerpo para obtenerse energía de ella (alrededor de 2,2 kcal por gramo). Consumir suficiente fibra es muy importante para mantener nuestra salud cardiovascular y digestiva. Además, es mucho más saciante que el resto de carbohidratos y nos mantendrá llenos durante más tiempo, por lo que su consumo es muy deseable cuando queremos perder peso. </p> <br/> <p> <!--[if !supportLists]--> • <!--[endif]--> b) <b> Grasa: </b> </p> <br/> <p> Al igual que los carbohidratos, su función principal es el aporte energético, aportando 9 kcal por gramo (más que el doble que los carbohidratos). Al ser muy densa calóricamente y fácil de consumir en exceso, cuando queramos perder grasa debemos vigilar nuestra ingesta. Además de aportar energía, la grasa dietética es necesaria para controlar distintas hormonas dentro del cuerpo y mantener las membranas de nuestras células. Las grasas más importantes para estas funciones son las llamadas grasas esenciales, los omega 6 y 3, que encontramos en algunos cereales, frutos secos y pescado azul. Consumir suficiente omega 6 es bastante fácil, pero para alcanzar niveles óptimos de omega 3 en nuestra dieta debemos prestar especial atención a consumir suficiente pescado azul o deberemos tomar suplementos de omega 3. Además, incluyendo una pequeña cantidad de grasa en cada comida, ralentizaremos la digestión y mejoraremos el control glicémico tras la comida, lo que nos ayudará a mantener el hambre a raya durante más tiempo después de comer. </p> <br/> <p> Consumimos grasa a través de aceites, mantequillas, carnes y pescados grasos, huevos o frutos secos. Dado que no son particularmente saciantes, y salvo los omega 6 y 3, no esenciales, cuando queramos perder peso buscaremos reducir su consumo, limitándonos principalmente a pescado azul y otros alimentos que además de contener grasa, contengan proteína u otros micronutrientes importantes. </p> <br/> <p> Un buen numero al que apuntar, son 10 gramos de grasa por comida. </p> <p> <!--[if !supportLists]--> • <!--[endif]--> <b> c) Proteína: </b> </p> <br/> <p> Aunque también contienen energía (4 kcal por gramo, que quedarían en 3,2 kcal contando el efecto térmico de su digestión), la principal función de las proteínas es servir de materia prima para todos los tejidos magros de nuestro cuerpo, y la producción de hormonas y enzimas (compuestos orgánicos que realizan la mayor parte de los procesos biológicos). Como hemos visto en otros apartados, por su papel en el mantenimiento y reparación de nuestra masa magra y su rol como materia prima de hormonas y enzimas, consumir suficiente proteína en nuestra dieta es de vital importancia. </p> <br/> <p> Podemos diferenciar las proteínas en dos grandes categorías, proteínas de alto valor biológico, y bajo valor biológico. El valor biológico depende de la facilidad para su absorción, y su contenido en lo que se llama aminoácidos esenciales. </p> <br/> <p> Las proteínas están formadas de unas sustancias llamadas aminoácidos. Hay 20 tipos de aminoácidos, de los cuales una parte pueden sintetizarse a partir de otros aminoácidos y compuestos, estos se denominan aminoácidos no esenciales. La otra parte son los denominados aminoácidos esenciales, y deben ser consumidos ya que el cuerpo no puede producirlos por sí mismo. Los aminoácidos esenciales son una parte muy importante de las proteínas que componen nuestros tejidos. Diremos que una proteína es de mayor o menor calidad en atención a la cantidad de aminoácidos esenciales que contenga. </p> <br/> <p> En general, las proteínas de origen animal son de gran valor biológico (en especial las provenientes de la leche y sus derivados), mientras que las de origen vegetal son de bajo valor biológico ya que tienen cantidades pequeñas de algunos aminoácidos esenciales, y su digestión es imperfecta en muchas ocasiones. Para compensar este hecho, si quieres obtener el mismo beneficio consumiendo proteínas vegetales que animales, debes tomar combinaciones de varias proteínas vegetales y en mayor cantidad que si las consumieses a partir de proteína animal. </p> <br/> <p> La cantidad de proteína que necesitamos varía dependiendo de los siguientes factores: </p> <br/> <p> 1) Nuestra masa magra: Mientras mayor es nuestra masa magra, más proteína deberemos consumir para mantenerla. </p> <p> 2) Nuestra edad: Conforme nos hacemos mayores, tendemos a perder masa magra con más facilidad, y el efecto protector de la proteína disminuye, por lo que debemos incluir porciones de proteína mayores en cada comida. </p> <p> 3) La cantidad de energía consumida: Cuando estamos en un déficit calórico, debemos incrementar la cantidad de proteína consumida para mantener nuestra masa magra, y esta cantidad será mayor cuanto más agresivo sea el déficit calórico que estemos generando. </p> <p> 4) Si tenemos una lesión o daño en tejidos magros: Por ejemplo, una rotura de huesos, o una quemadura en la piel. En estos casos nuestras necesidades de proteína pueden incrementarse enormemente y no cubrirlas puede ralentizar la curación o incluso impedir que se produzca de forma completa. </p> <p> 5) La calidad de la proteína que consumamos: Si una parte importante de nuestras proteínas son de origen vegetal, necesitaremos mayores cantidades totales que si las consumiésemos de mayor calidad biológica. </p> <br/> <p> En general, un buen objetivo de proteínas es 1,5 gramos por nuestro peso en kilos, pero puede variar dependiendo de estos factores. Para que nuestro cuerpo reciba la señal de que tiene suficiente proteína para reparar sus tejidos, necesita al menos 20 gramos de proteína de alta calidad en una comida, siendo recomendable llegar hasta los 40 gramos por comida al menos si tienes circunstancias particulares que eleven tus necesidades de proteína. </p> <p> <i> </i> </p> <p> <i> Puntos clave </i> </p> <p> - <i> Obtenemos energía de los carbohidratos, grasa y proteínas. </i> </p> <p> - <i> Las proteínas son además esenciales para mantener nuestra masa magra durante una dieta. </i> </p> <p> - <i> Hay un mínimo de grasas esenciales que debemos de consumir en nuestra dieta para mantener nuestra salud. </i> </p> <p> - <i> También debemos de consumir un mínimo de fibra en nuestra dieta para mantener nuestra salud cardiovascular y digestiva. </i> </p> <br/> <p> <b> 1.1.2. Los micronutrientes </b> </p> <br/> <p> Son sustancias que necesitamos en pequeñas cantidades para realizar las incontables funciones necesarias para el mantenimiento del cuerpo, desde el mantenimiento y control de nuestros niveles de agua, la síntesis y mantenimiento de huesos, piel y glóbulos rojos, el crecimiento del pelo, y la contracción y relajación de nuestros músculos. Si no consumimos los suficientes micronutrientes, estos déficits empezarán a manifestarse a lo largo del tiempo de varias maneras dependiendo del tipo de carencia que tengamos, con síntomas como falta de energía, letargia, etc. </p> <br/> <p> Provienen de fuentes muy diversas. En general, obtendremos casi todos de frutas y verduras, pero incluir otros grupos de alimentos es necesario para cubrir todas nuestras necesidades nutricionales. Por ejemplo, la carne roja es una fuente de gran valor biológico de algunas vitaminas y minerales muy difíciles de conseguir a base de fuentes vegetales, y los lácteos además de ser una de las mejores fuentes de minerales como el calcio, pueden ayudarnos a absorber mejor los micronutrientes en otros alimentos. Como los micronutrientes son muy numerosos a la par que necesarios, y sus fuentes son muy diversas, para asegurarnos que tomamos la cantidad adecuada, nuestra mejor opción es seguir una dieta equilibrada, variada y con alta densidad nutricional. Cuando escuchamos que un alimento es muy nutritivo, normalmente quiere decir que contiene un elevado número de micronutrientes. </p> <br/> <p> <!--[if !supportLists]--> • <!--[endif]--> a) <b> Minerales: </b> </p> <br/> <p> Son compuestos inorgánicos que debemos consumir en pequeñas cantidades en nuestra dieta. Cumplen funciones muy diversas dentro de nuestro cuerpo. Algunos como el sodio o potasio, nos ayudan a contraer y relajar nuestros músculos y a controlar los niveles de agua en nuestro cuerpo. El calcio y el magnesio además de ayudar en las contracciones musculares, forman parte de las estructuras de nuestro cuerpo como los huesos. Otros como el zinc y el hierro son necesarios para producir los glóbulos rojos que llevan el oxigeno por nuestra sangre, así como producir algunas hormonas. Las cantidades que necesitamos varían dependiendo del tipo de mineral y cada persona. Por ejemplo, una persona que haga mucho deporte y sude mucho, deberá consumir más sodio y potasio para reponer el que pierde con el sudor y mantenerse hidratado. En el caso de una mujer en edad fértil, debe consumir más hierro y zinc para reponer la sangre perdida cada mes por la menstruación. Algunos minerales tienen efectos añadidos sobre nuestra salud, por ejemplo, el magnesio ayuda a reducir nuestros niveles de presión sanguínea, y cobrará especial importancia para personas que sufran de hipertensión. </p> <p> <!--[if !supportLists]--> • <!--[endif]--> b) <b> Vitaminas: </b> </p> <br/> <p> Son compuestos orgánicos que el cuerpo no es capaz de producir por si mismo y son consideradas esenciales para la nutrición humana. Las funciones que realizan en el cuerpo son innumerables, desde la creación y mantenimiento de tejidos, metabolismo energético, modulación hormonal, etc. Provienen de distintas fuentes, algunas principalmente vegetales como la vitamina C, y otras deben ser consumidas en la mayoría de los casos a través de fuentes animales, como algunas vitaminas del grupo B o las formas biodisponibles de vitamina A. </p> <p> <!--[if !supportLists]--> • <!--[endif]--> <b> c) Pseudovitaminas o cuasi vitaminas: </b> </p> <br/> <p> En esta categoría vamos a incluir una serie de compuestos que, aunque no son considerados esenciales tienen efectos positivos sobre la salud humana. Normalmente provienen de fuentes vegetales, (como el ácido clorogénico, responsable de gran parte de los efectos beneficiosos del café y las setas) aunque otros provienen de fuentes animales (como los fosfolípidos, o el propio colesterol, que es necesario para crear las membranas de las células y mantener nuestras neuronas). </p> <p> Datos curiosos: </p> <p> 1- La mejor fuente de micronutrientes, por su cantidad y calidad, es el hígado de los animales, conteniendo cantidades enormes de minerales y vitaminas en formas altamente biodisponibles, seguido de otros órganos de animales y de especias como el perejil o el orégano. </p> <p> 2- Los suplementos de vitaminas y minerales pueden venir en formas diversas, muchas de ellas a veces no son absorbibles, o interfieren entre sí. Su uso debe hacerse atendiendo a estas particularidades, y siempre va a ser mejor consumirlos en su forma natural a hacerlo en forma de suplementos, aunque puede haber situaciones en las que sea deseable suplementar. </p> <p> <i> Puntos clave: </i> </p> <p> - <i> Los micronutrientes son elementos necesarios en nuestra dieta para mantener nuestra salud y bienestar </i> </p> <p> - <i> La mejor forma de asegurarnos que consumimos suficientes, es seguir una dieta variada y con gran cantidad de verduras y fruta, sin excluir ningún grupo de alimentos. </i> </p> <br/> <p> <!--[if !supportLists]--> · <!--[endif]--> <b> Calorías vacías y alimentos nutritivos. ¿Qué significa esto? </b> </p> <p> Ahora que ya sabemos los elementos que componen nuestra alimentación y que funciones realizan dentro de nuestro cuerpo, vamos a ver cual será la mejor manera de organizar nuestra dieta. </p> <br/> <p> La mejor forma de visualizarlo, será con un ejemplo basado en la economía. </p> <p> En una dieta para perder grasa, como hemos visto en la parte I, lo primero y más importante es que comamos menos calorías de las que gastamos, por lo que tendremos un número de calorías a consumir que no debemos superar si queremos que se produzca una pérdida de grasa. </p> <p> Para nuestro ejemplo, vamos a decir que son 2000 kcal, que sería como nuestro presupuesto de gasto. </p> <br/> <p> Además de asegurarnos que cumplimos con nuestro objetivo de calorías al día, debemos asegurarnos de que consumimos la suficiente proteína para mantener nuestra masa magra y funciones metabólicas, suficientes grasas esenciales para nuestra salud hormonal, y todos los micronutrientes necesarios para que nuestro cuerpo funcione óptimamente, así como suficiente fibra para mantener nuestra salud digestiva. </p> <p> Por tanto, con esas 2000 kcal, tenemos que cubrir nuestras necesidades de proteínas, de grasas esenciales, micronutrientes y fibra. </p> <br/> <p> Por ejemplo, supongamos que esa persona que debe consumir 2000 kcal, tiene que consumir 150 g de proteína al día, al menos 40 gramos de grasas esenciales, y 25 gramos de fibra. </p> <br/> <p> La proteína y grasa esencial, se llevarán en total 960 kcal al día, y para llegar a los 25 gramos de fibra, deberá consumir unos 400 g de verdura, que le aportarán unas 240 kcal al día, haciendo un total de 1100 kcal diarias para cubrir su nutrición esencial, quedando libres 900 kcal que podría consumir como prefiriese. </p> <br/> <p> Pero como sabemos, existen numerosos micronutrientes que pueden ofrecernos beneficios a nuestra salud y bienestar, por lo que seguirá siendo deseable consumirlos a través de alimentos con un contenido nutricional elevado. </p> <br/> <p> Un ejemplo de lo que no hay que hacer seria, tomarse 5 cubatas durante una dieta de pérdida de peso. El alcohol es muy denso calóricamente (algunos lo llaman el cuarto macronutriente, y tiene 7 kcal por cada gramo), y el cubata además contiene bebidas como coca cola o Fanta cargadas de azúcar. El aporte energético es enorme, pero no contiene ni proteínas ni micronutrientes (es más, el procesamiento del alcohol consume cantidades importantes de vitaminas y anti oxidantes), por lo que son <b> calorías vacías </b> de valor nutricional. Con 5 cubatas, habremos perdido más de 1000 kcal de lo que podemos consumir al día en nuestra dieta, sin haber cubierto ninguna de nuestras otras necesidades nutricionales. </p> <br/> <p> Alimentos como bollería, pizzas, bebidas azucaradas, son ejemplos de <b> calorías vacías, </b> que no nos interesará incluir en nuestra dieta cuando queramos perder peso. No son inherentemente engordantes, pero suponen una oportunidad perdida en nuestra alimentación si nuestro objetivo es perder peso y/o mejorar nuestra salud. </p> <br/> <p> No obstante, una vez estén cubiertas nuestras necesidades nutricionales básicas, incluir este tipo de alimentos con moderación no tendrá impactos negativos. En el ejemplo anterior, una vez hubiésemos consumido nuestra dosis de proteína y grasas esenciales, y nuestra fibra y micronutrientes, podríamos incluir una pequeña cantidad de algo que nos guste, como un helado, o un dulce, hasta llegar a nuestro objetivo calórico diario. </p> <br/> <p> <i> Puntos clave </i> </p> <p> - <i> Para perder peso, debemos vigilar las calorías que comemos para generar un déficit calórico. </i> </p> <p> - <i> Con esas calorías que comemos, debemos cubrir nuestras necesidades diarias de proteínas, grasas esenciales, fibra y micronutrientes. </i> </p> <p> - <i> Una vez estén cubiertas, podríamos llenar el resto de calorías diarias como queramos, aunque siempre es recomendable elegir alimentos de gran valor nutricional. </i> </p> <p> - <i> Los alimentos que tradicionalmente hemos pensado que engordan, no tienen propiedades engordantes en sí mismos, pero son muy densos calóricamente, y pobres nutricionalmente, por lo que su consumo debe moderarse mucho cuando queramos perder grasa si queremos hacerlo de forma segura y eficaz. </i> </p> <!--EndFragment--> <p> </p> </div> Mon, 17 Dec 2018 09:25:48 GMT https://www.kaizenepn.es/articulos/fundamentos-parte-2179b7c63 perdida,de,peso,nutricion,grasa,fundamentos thumbnail https://www.kaizenepn.es/articulos/navidadb9eb3460 En este artículo, vamos a daros unos consejos para preservar nuestro objetivo de perder peso o mantenerlo de la forma más sencilla y efectiva posible , vamos empezar el año sintiéndonos lo mejor posible y sin ningún kilo de más. <div> <img src="https://cdn.website-editor.net/md/and1/dms3rep/multi/117169.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> 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5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Durante las próximas semanas nos esperan una batería de comidas y cenas copiosas y abundantes que de seguro descuadrarán nuestros planes de perdida de peso o su mantenimiento. </p> <p> Las estadísticas de años previos auguran que para el final de las fiestas habremos ganado entre 2 y 3 kilos de grasa fruto del superávit calórico de estas fechas. </p> <p> En este artículo, vamos a daros unos consejos para preservar nuestro objetivo de perder peso o mantenerlo de la forma más sencilla y efectiva posible , vamos empezar el año sintiéndonos lo mejor posible y sin ningún kilo de más. </p> <p> <!--[if !supportLists]--> <b> 1. </b> <!--[endif]--> <b> Acepta que va a haber comidas en las que va a ser inevitable comer de más, y prepárate en consecuencia: </b> </p> <p> Como hemos aprendido en otros artículos ( <a href="http://www.kaizenepn.es/articulos/fundamentos-parte-I"> http://www.kaizenepn.es/articulos/fundamentos-parte-I </a> ), el cuerpo es muy bueno a la hora de procesar excesos y defectos de energía en el tiempo mediante la acumulación y quema de grasa corporal. Para evitar que a lo largo de estas fechas ganemos grasa de más, modifica las comidas que si vayas a poder controlar, reduciendo su contenido calórico para compensar el exceso de las comidas con familiares y amigos. <u> Céntrate en alimentos de alto valor nutricional y baja densidad calórica como proteínas magras y verdura en las comidas que vayas a poder controlar. </u> </p> <p> <!--[if !supportLists]--> <b> 2. </b> <!--[endif]--> <b> Recuerda que el cuerpo es asombrosamente capaz a la hora de procesar excesos de calorías. </b> </p> <p> A pesar de lo que hemos dicho en el punto 1, no os estamos dando una excusa para que en esas comidas perdamos el control y comamos hasta reventar, porque nuestros cuerpos son capaces de absorber un exceso calórico enorme. Una persona promedio puede procesar al día unas 12.000- 15.000 calorías, con un mantenimiento diario de 2.000, eso quiere decir, que si te lo propones podrías acabar engordando comiendo una vez a la semana. No menosprecies la cantidad de daño que puedes hacerte en una sola comida. <u> Mantén tus prioridades en mente, que son tu salud y bienestar, y disfruta de la comida con moderación. </u> </p> <p> <!--[if !supportLists]--> <b> 3. </b> <!--[endif]--> <b> Ten cuidado con los alimentos muy densos calóricamente y las bebidas. </b> </p> <p> Una forma muy sencilla de terminar pasándonos sin darnos cuenta, es consumir sin control alimentos de gran densidad calórica como polvorones o turrones, que tienen cantidades muy elevadas de calorías sin ningún valor nutricional en cantidades muy pequeñas. </p> <p> Lo mismo pasa con las bebidas azucaradas y alcohólicas, que contienen cantidades enormes de calorías sin saciarnos, y un valor nutricional nulo. </p> <p> <u> Modérate con los dulces y las bebidas, y si encuentras mucha dificultad a la hora de hacerlo, probablemente sea mejor que los evites completamente: </u> </p> <p> <b> “La moderación adecuada es mucho más complicada que la abstinencia absoluta” </b> </p> <p> <b> </b> </p> <p> <b> </b> </p> <p> <!--[if !supportLists]--> <b> 4. </b> <!--[endif]--> <b> Haz entrenamiento de fuerza antes de las comidas más abundantes. </b> </p> <p> De esta manera, no solo estaremos contribuyendo a quemar más calorías, si no que <u> estaremos mejorando la partición nutricional </u> , haciendo que esas calorías en exceso vayan al músculo para repararlo y hacerlo más fuerte, o acumulándose en el dónde serán quemadas con más facilidad posteriormente en lugar de en nuestra grasa. </p> <p> <!--[if !supportLists]--> <b> 5. </b> <!--[endif]--> <b> Incrementa tus niveles de actividad física durante estas fechas. </b> </p> <p> <u> Así estarás contrarrestando parte de los excesos de estas fechas </u> (y recuerda, solo parte, ya que por ejemplo para quemar un polvorón tendrás que andar unos 3-4 kilómetros) y reduciendo el impacto negativo sobre tu salud de las comilonas. </p> <p> <br/> </p> <p> <b> “Puede parecer tentador dejar de entrenar durante las vacaciones, pero reducir tus niveles de actividad física durante un periodo de excesos en la comida es la peor idea imaginable para tu salud y composición corporal.” </b> </p> <p> <b> <br/> </b> </p> <p> <!--[if !supportLists]--> <b> 6. </b> <!--[endif]--> <b> Cuando puedas, elige las opciones más saludables en las comidas y cenas de navidad. </b> </p> <p> Céntrate en fuentes de proteínas magras como carnes, pescados o marisco, y en verduras siempre que puedas en esta clase de eventos <u> para maximizar tu saciedad y el efecto térmico de esa comida (las calorías que gastas haciendo la digestión) </u> </p> <p> <!--[if !supportLists]--> <b> 7. </b> <!--[endif]--> <b> Si a pesar de todo, terminas ganando algo de peso durante estas fechas, piérdelo lo antes posible. </b> </p> <p> Mientras más tiempo pasemos en una situación de sobrepeso, es más probable que nuestro cuerpo entienda esa situación como normal, y encuentre el equilibrio homeostático con esos niveles de grasa corporal, haciendo que sea más difícil perder esa grasa con el paso del tiempo. </p> <p> Para evitar que esto pase, <u> libérate de esos kilos de más cuanto antes para que sea lo más fácil y rápido posible perderlos. </u> </p> <!--EndFragment--> <p> </p> </div> Wed, 12 Dec 2018 13:09:12 GMT https://www.kaizenepn.es/articulos/navidadb9eb3460 de,peso,perdida,grasa,nutrición,navidad thumbnail https://www.kaizenepn.es/articulos/fundamentos-parte-Ic6c1c9f8 En esta serie de artículos, vamos a analizar cuales son los principios básicos en los que se debe basar una dieta de pérdida de peso, y aprenderemos algunos conceptos básicos de fisiología para comprender mejor como funciona nuestro organismo <h3> En esta serie de artículos, vamos a analizar cuales son los principios básicos en los que se debe basar una dieta de pérdida de peso, y aprenderemos algunos conceptos básicos de fisiología para comprender mejor como funciona nuestro organismo </h3> <div> <img 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</p> <p> A día de hoy podemos encontrar infinidad de dietas que prometen ser la solución definitiva para los que buscan perder peso, cada una tiene sus razones por las cuales es la dieta ideal, a menudo contradiciendo los fundamentos de otras dietas, y con frecuencia siendo diametralmente opuestas, la clave de la pérdida de peso de una dieta, será la razón de que tengas sobrepeso en la siguiente. </p> <p> En esta serie de artículos, vamos a analizar y razonar lo que dice la ciencia al respecto de la pérdida de peso, con la esperanza de que de ahora en adelante podamos discernir cuales acercamientos dietéticos pueden interesarnos o no. </p> <p> <!--[if !supportLists]--> 1. <!--[endif]--> Termodinámica y tu cuenta bancaria. </p> <p> Los seres humanos, y cualquier animal, somos sistemas (o una colección de sistemas siendo más precisos) que están en un constante estado de intercambio de energía con su entorno. </p> <p> Consumimos energía en la forma de alimentos y bebida y la gastamos en: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Mantener nuestras estructuras, que se encuentran en un estado constante de destrucción y reconstrucción para adaptarse al entorno. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Proveer de energía a todas las funciones corporales, pasando desde la propia digestión de los alimentos y bebidas, la circulación sanguínea, el funcionamiento de nuestro sistema inmune y endocrino, etc. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Finalmente, gastamos energía en movernos y desplazarnos. </p> <p> Actualmente, esta energía que consumimos y gastamos, la medimos normalmente en Kilocalorías, o kilojulios, y son los primeros números que encontramos en las etiquetas de información nutricional de nuestros alimentos. </p> <p> Dado que sería imposible, o al terriblemente complicado, que el ritmo de ingesta energética igualase al de su gasto, prácticamente todos los seres vivos han desarrollado mecanismos para acumular energía cuando se encuentra disponible en exceso en relación a las necesidades inmediatas de energía, y poder luego emplear esta reserva en momentos en los que el gasto energético exceda la ingesta energética. </p> <p> Un exceso de energía en un momento determinado </p> <p> INGESTA &gt; GASTO </p> <p> Resultará en un superávit energético, que en los seres humanos se incorpora a distintas estructuras, resultando en un incremento de su peso o masa corporal. </p> <p> Mientras que, durante un déficit energético, en el cual </p> <p> GASTO&gt;INGESTA </p> <p> El déficit será compensado convirtiendo parte de las estructuras del cuerpo en energía, resultando en una pérdida de peso. </p> <p> Cuando una situación de superávit energético se mantiene a lo largo del tiempo, se producirá un incremento en la masa corporal del sujeto, y de la misma manera, un déficit prolongado en el tiempo resultará en una pérdida de masa corporal. </p> <p> <i> "La energía no se crea ni se destruye, solo se transforma". La ley de la conservación de la energía afirma que la energía no puede crearse ni destruirse, sólo se puede cambiar de una forma a otra. </i> </p> <p> <i> </i> </p> <p> Los sistemas de acumulación de energía funcionan de manera similar a tu cuenta bancaria, cuando tienes dinero disponible, lo vas acumulando en esta cuenta para gastarlo en un momento posterior, con momentos diferenciados entre el momento en que generas ese dinero al trabajar (el equivalente a comer en nuestro contexto) y lo gastas, cuando vas a hacer la compra. Si a lo largo del tiempo, ganas más dinero del que gastas, tus ahorros irán aumentando (en nuestro caso, tus reservas energéticas se irán incrementando y por tanto tu masa corporal), y viceversa, si gastamos más dinero del que ganamos nuestros ahorros irán mermando hasta que eventualmente caer en banca rota (y/o morirnos de hambre, en ambos casos). </p> <p> En la siguiente parte del artículo, aprenderemos más acerca de donde encontramos la energía en nuestra dieta, y profundizaremos más en como la gastamos y que podamos hacer para gastar más. </p> <!--EndFragment--> <p> </p> </div> Sun, 09 Dec 2018 12:30:11 GMT https://www.kaizenepn.es/articulos/fundamentos-parte-Ic6c1c9f8 perdida,de,peso,grasa,dieta,nutrición thumbnail https://www.kaizenepn.es/articulos/integral-fibrab75e8cb2 ¿Cual es la diferencia entre un alimento integral y uno no integral? ¿Son mejores los alimentos integrales? <div> <img 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</p> <p> <b> <i> ¿Debo escoger siempre que pueda alimentos integrales? </i> </b> </p> <p> Para responder adecuadamente a esta pregunta, primero vamos a ver que nos aportan los alimentos integrales en comparación con su variante no integral. </p> <p> La principal diferencia que existe entre ambos, consiste en que las variantes integrales tienen niveles más elevados de fibra que su variante no integral, y estos mayores niveles de fibra tienen los siguientes efectos: </p> <p> 1º Ayudan a reducir los niveles de glucosa tras la comida, bien reduciendo el ritmo de entrada de esta en el torrente sanguíneo, o creando una respuesta de insulina mayor y más temprana ante la misma cantidad de carbohidratos en la comida. </p> <p> 2º Aumenta la sensación de saciedad tanto durante la comida como después de ella, por lo que nos llenaremos antes, y seguiremos llenos más tiempo. </p> <p> 3º Acelera el tránsito intestinal. </p> <p> 4º Reduce la absorción de colesterol de la comida, y los niveles de colesterol circulantes. </p> <p> 5º Neutraliza compuestos posiblemente carcinogénicos de otros alimentos. </p> <p> 6º Puede inhibir la absorción de determinados minerales y vitaminas, especialmente cuando se consume en cantidades muy elevadas. </p> <p> En principio, salvo por el último punto, podríamos pensar que los alimentos integrales van a ser por tanto siempre superiores respecto de su variante no integral, y en el vacío esto es cierto. </p> <p> Sin embargo, en el contexto de una dieta equilibrada y bien construida (con cantidades grandes de verdura, proteína y grasas esenciales), la importancia de esto se reduce prácticamente a cero, ya que estos beneficios ya los estamos obteniendo de las otras partes de la dieta. No veremos beneficios adicionales en cuanto a control de la glucosa, y reducción del colesterol una vez alcancemos los 10-15 gramos totales de fibra en la comida, cantidades que podemos obtener de otras fuentes como la verdura, fruta o legumbres, sin contar con los beneficios que en estas áreas ya nos están aportando los niveles de proteína y grasas esenciales. </p> <p> Además, consumir más fibra de la que necesitamos, aparte de poder conducirnos a deficiencias nutricionales por la inhibición de absorción de minerales y vitaminas, puede causarnos problemas digestivos como pesadez tras las comidas, indigestión y gases. También se ha observado que el consumo elevado y prolongado de fibra puede causar problemas hormonales en personas especialmente susceptibles, debido en parte a los déficits nutricionales que ya hemos visto, y a que la reducción de los niveles de colesterol puede llegar a ser demasiado grande y este es necesario para la síntesis de hormonas muy importantes para la salud como los estrógenos, testosterona, progesterona y DHEA. </p> <p> Por tanto, como podemos ver el consumo de fibra nos aporta múltiples beneficios para nuestra salud, hasta cierto punto en el cual no nos va a beneficiar y puede incluso llegar a ser problemática. Y dado que el consumo de fruta, verdura, y legumbres es más beneficioso desde el punto de vista nutricional, especialmente en el contexto de una dieta de pérdida de peso, solemos incentivar más el consumo de fibra a través de estos medios que a base de cereales integrales y sus derivados (panes, galletas, harinas, etc). </p> <p> Resumiendo, en el contexto de una dieta adecuada, elegir las opciones integrales de los alimentos no aportará beneficios adicionales para la salud. No obstante, en el contexto de una dieta con niveles inadecuados de verdura, proteína, grasas esenciales y fibra total, consumir variantes integrales de los alimentos tiene efectos positivos sobre la salud corrigiendo parte de las deficiencias de esta. </p> <p> <b> <i> </i> </b> </p> <p> <b> <i> ¿Cuánta fibra debería consumir al día y por comida? </i> </b> </p> <p> En el umbral inferior, 10 gramos por cada 1000 Kcal consumidas, o 20 g totales si tus calorías totales son menores de 2000. </p> <p> No se recomienda superar los 30 g por cada 1000 kcal diarias consumidas durante largos periodos de tiempo para evitar los problemas antes mencionados. </p> <p> Si sueles quedarte con hambre tras una comida, o vuelves a tenerla rápidamente, tiende a niveles más elevados de fibra. Y viceversa, si tiendes a tener problemas tomando toda la comida que tienes que consumir, o tienes digestiones muy pesadas, mantén tus niveles de fibra en los umbrales inferiores recomendados. </p> <p> También, si tienes problemas con la insulina, posiblemente encuentres beneficios en llegar a los umbrales más elevados de fibra al día. </p> <p> Por comida, intenta llegar al menos a los 10-15 g totales de fibra en cada una de las comidas. </p> <p> <b> <i> </i> </b> </p> <p> <b> <i> ¿Tienen los alimentos integrales menos calorías que los no integrales? </i> </b> </p> <p> No, basta con mirar la etiqueta de cualquier producto integral para ver que no es así, siendo a menudo el caso contrario, ya que las variantes integrales contienen la misma cantidad de los otros nutrientes que su variante no integral, más la fibra, que también aporta calorías al alimento. Hace unos años se pensaba que la fibra no contenía calorías absorbibles y dado que, si gastamos calorías en su digestión, el resultado neto de consumir más fibra sería negativo, reduciendo el contenido calórico total del alimento. Desgraciadamente esto no es así, la fibra si aporta calorías a la dieta, a razón de 2.2 kcal por cada gramo de fibra aproximadamente, incrementando el contenido calórico total del alimento en cuestión. </p> <p> A pesar de esto, los alimentos integrales son más normalmente más saciantes y en muchos casos llevaran a una reducción espontanea del consumo calórico total en algunas personas, así que incluirlos en tu dieta puede ayudarte a reducir las calorías totales si te ayudan a mantener más saciado durante más tiempo. </p> <p> <b> <i> ¿Cuándo debo escoger un alimento integral frente a su variante no integral? </i> </b> </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Cuando prefieras el sabor, textura o consistencia de un alimento integral. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Cuando te quedes con hambre tras una comida, o vuelvas a tenerla rápidamente. Si esto ocurre, contacta con nosotros para que hagamos los ajustes necesarios. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Si tienes problemas de control de la insulina o triglicéridos elevados, es posible que veas beneficios eligiendo siempre que puedas variantes integrales. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> Si por algún motivo no vas a poder ajustarte al plan de comidas que te hemos elaborado por que tengas que comer fuera de casa o no puedas prepararte la verdura suficiente para esa comida, elige variantes integrales de los alimentos que si vayas a poder consumir para alcanzar o aproximarte lo máximo posible a los 10-15 gramos recomendados por comida. </p> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> 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5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <b> <i> ¿Hay circunstancias en las cuales debería evitar los alimentos integrales o muy altos en fibra? </i> </b> </p> <p> Si, si tienes alguno de los siguientes problemas: </p> <p> <!--[if !supportLists]--> 1. <!--[endif]--> Te sientes muy hinchado y pesado después de la comida. </p> <p> <!--[if !supportLists]--> 2. <!--[endif]--> Tienes digestiones muy pesadas y problemas digestivos, especialmente después de comidas altas en fibra como las legumbres. </p> <p> <!--[if !supportLists]--> 3. <!--[endif]--> Tienes déficits nutricionales de algún mineral como el hierro. </p> <!--EndFragment--> <br/> <br/> <!--EndFragment--> <p> </p> </div> Wed, 28 Nov 2018 17:23:55 GMT https://www.kaizenepn.es/articulos/integral-fibrab75e8cb2 dieta,perdida,de,peso,alimentos,integrales,integral,fibra thumbnail https://www.kaizenepn.es/articulos/dieta-vegetarianadd95e346 En este artículo vamos a analizar estas formas de alimentación alternativa desde el punto de vista de su adecuación para la nutrición humana. <h3> En este artículo vamos a analizar estas formas de alimentación alternativa desde el punto de vista de su adecuación para la nutrición humana. </h3> <div> <img src="https://cdn.website-editor.net/md/and1/dms3rep/multi/119727.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> 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Name="List Table 4 Accent 6"></w:LsdException> <w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"></w:LsdException> <w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful Accent 6"></w:LsdException> <w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful Accent 6"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Mention"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Hyperlink"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Hashtag"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Unresolved Mention"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Primero, vamos a definir ambos tipos de dieta: <br/> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Dieta vegetariana: es el régimen alimentario que tiene como principio dejar de consumir cualquier tipo de carne y pescado. Actualmente, este término se suele utilizar para calificar a las dietas lacto ovo vegetarianas, que, en contraposición con la dieta vegana, incluyen derivados animales como los huevos, lácteos o miel. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Dieta vegana o vegetariana estricta, en este régimen alimentario, se excluye cualquier tipo de producto que se derive de animales. </p> <p> Como podemos ver, ambas dietas se caracterizan por restringir en mayor o menor medida productos alimenticios basados en animales. En el resto del artículo las llamaré a ambas dietas vegetarianas, haciendo la distinción entre ambas cuando sea necesario. </p> <p> <i> ¿Son saludables las dietas vegetarianas o veganas? </i> </p> <p> Comparadas con una alimentación equilibrada, que incluya tanto productos animales como vegetales, las dietas vegetarianas conllevan serios problemas para la nutrición humana. </p> <p> Como podemos observar en varios estudios, meta análisis y revisiones sistemáticas, las dietas vegetarianas inducen numerosos problemas para la salud, como: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Mayor riesgo de trastornos neurológicos y enfermedades mentales: <a href="https://www.ncbi.nlm.nih.gov/pubmed/18708898"> https://www.ncbi.nlm.nih.gov/pubmed/18708898 </a> <a href="https://www.ncbi.nlm.nih.gov/pubmed/22676203"> https://www.ncbi.nlm.nih.gov/pubmed/22676203 </a> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Mayor riesgo de sufrir accidentes cerebro vasculares: </p> <p> <a href="https://www.ncbi.nlm.nih.gov/pubmed/11053901"> https://www.ncbi.nlm.nih.gov/pubmed/11053901 </a> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Deficiencia de varios minerales, como hierro, zinc y calcio </p> <p> <a href="https://www.ncbi.nlm.nih.gov/pubmed/14988640"> https://www.ncbi.nlm.nih.gov/pubmed/14988640 </a> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Mayor riesgo de osteoporosis. </p> <p> <a href="https://www.ncbi.nlm.nih.gov/pubmed/16942519"> https://www.ncbi.nlm.nih.gov/pubmed/16942519 </a> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Empeoramiento de diversos marcadores de salud cardiovascular. </p> <p> <a href="https://www.ncbi.nlm.nih.gov/pubmed/28366178"> https://www.ncbi.nlm.nih.gov/pubmed/28366178 </a> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Déficit de ácidos grasos esenciales omega 3. </p> <p> <a href="https://www.ncbi.nlm.nih.gov/pubmed/11090254"> https://www.ncbi.nlm.nih.gov/pubmed/11090254 </a> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Mayor riesgo de sufrir perturbaciones hormonales </p> <p> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2744625/"> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2744625/ </a> <a href="https://www.ncbi.nlm.nih.gov/pubmed/10479230"> https://www.ncbi.nlm.nih.gov/pubmed/10479230 </a> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Niveles más bajos de creatina, carnosina y posiblemente carnitina. </p> <p> <a href="https://clinicaltrials.gov/ct2/show/NCT03194334"> https://clinicaltrials.gov/ct2/show/NCT03194334 </a> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Mayor riesgo de aparición de defectos de nacimiento en el bebe cuando la madre sigue una dieta vegetariana. </p> <p> <a href="http://onlinelibrary.wiley.com/doi/10.1046/j.1464-410x.2000.00436.x/full"> http://onlinelibrary.wiley.com/doi/10.1046/j.1464-410x.2000.00436.x/full </a> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Mayor riesgo de sufrir problemas digestivos, como síndrome de colon irritable </p> <p> <a href="https://www.researchgate.net/publication/319297139_Association_between_self-reported_vegetarian_diet_and_the_irritable_bowel_syndrome_in_the_French_NutriNet_cohort"> https://www.researchgate.net/publication/319297139_Association_between_self-reported_vegetarian_diet_and_the_irritable_bowel_syndrome_in_the_French_NutriNet_cohort </a> </p> <p> El ejemplo más ilustrativo y dramático de la poca idoneidad de las dietas vegetarianas, lo tenemos en los numerosos casos de muertes de bebes amamantados por madres veganas por malnutrición. </p> <p> <a href="http://www.parenting.com/blogs/show-and-tell/lauren-parentingcom/vegan-nursing-moms-baby-dies-malnutrition"> http://www.parenting.com/blogs/show-and-tell/lauren-parentingcom/vegan-nursing-moms-baby-dies-malnutrition </a> </p> <p> <a href="https://www.aol.com/article/news/2017/05/19/malnourished-baby-dies-after-parents-fed-him-vegan-diet/22099336/"> https://www.aol.com/article/news/2017/05/19/malnourished-baby-dies-after-parents-fed-him-vegan-diet/22099336/ </a> </p> <br/> <p> Las necesidades nutricionales de un bebe, son esencialmente las mismas que las de un adulto, pero en el caso de un bebe, su elevado ritmo de crecimiento hace que se renueven y añadan tejidos a un ritmo más acelerado que en un adulto haciendo que cualquier deficiencia en la dieta se manifieste de forma más rápida y con consecuencias más visibles, pero como podemos ver tarde o temprano en un adulto terminan apareciendo. </p> <p> <i> ¿Tienen alguna ventaja las dietas vegetarianas frente a una alimentación equilibrada y completa? </i> </p> <p> No, las dietas vegetarianas no producen ningún beneficio para la salud comparadas con dietas adecuadas, e incluso comparadas con la alimentación de la población general (que no suele ser muy buena), no parecen presentar ventajas significativas: </p> <p> <a href="http://ajcn.nutrition.org/content/103/1/218.long"> http://ajcn.nutrition.org/content/103/1/218.long </a> <a href="https://www.ncbi.nlm.nih.gov/pubmed/28040519"> https://www.ncbi.nlm.nih.gov/pubmed/28040519 </a> </p> <p> <i> ¿Por qué algunas personas piensan que las dietas vegetarianas son más saludables? </i> </p> <p> En muchos casos, se suele confundir una dieta cuya base principal consista en productos vegetales (que si tiene numerosas ventajas comparadas con dietas modernas convencionales) pero que aún incluyen productos animales, con dietas vegetarianas, que tienen todos los inconvenientes que hemos visto anteriormente. Una confusión a veces incentivada por autores partidarios de estas dietas. </p> <p> El consumo de verduras, cereales y legumbres tiene innumerables beneficios para la salud humana, pero existen también numerosos nutrientes esenciales que solo encontramos en productos de origen animal. </p> <p> Otro de los argumentos de los defensores de esta clase de dietas, es su hipotético poder alcalinizante. No obstante, estas hipótesis han sido invalidadas por la evidencia científica, que ha mostrado que el cuerpo humano regula sus niveles de acidez independientemente de la alimentación, y que dietas que supuestamente deberían promover mayores niveles de acidez y por causar pérdida de masa muscular y ósea (dietas altas en proteínas animales y lácteos), tienen el efecto contrario. Los beneficios para la salud de las llamadas dietas alcalinas se explican por compuestos beneficiosos presentes en los vegetales, no por su capacidad de afectar el Ph. </p> <p> <a href="https://www.ncbi.nlm.nih.gov/pubmed/22139564"> https://www.ncbi.nlm.nih.gov/pubmed/22139564 </a> </p> <p> <a href="https://www.ncbi.nlm.nih.gov/pubmed/10759135"> https://www.ncbi.nlm.nih.gov/pubmed/10759135 </a> </p> <p> <a href="http://www.sciencedirect.com/science/article/pii/S1094695013001534"> http://www.sciencedirect.com/science/article/pii/S1094695013001534 </a> </p> <p> <i> ¿Puedo seguir una dieta vegetariana de forma saludable? </i> </p> <p> Si, pero para hacerlo debes consumir una gran cantidad de suplementos, los más conocidos y estudiados son: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Vitamina B12 </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Vitamina D3 </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Suplementos de hierro y zinc. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Suplementos de calcio en vegetarianos estrictos. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Creatina y beta alanina. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Ácidos grasos omega 3, EPA y DHA. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Suplementos de proteínas completas, especialmente en casos de vegetarianos estrictos.*** </p> <p> Además de estos suplementos, conforme vamos avanzando en nuestra comprensión de la nutrición humana y de la composición de los alimentos, vemos que seguramente sea necesaria la adición de: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Ácido graso omega 6, ARA. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> L-carnitina. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Fosfolípidos </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Selenio </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Otras vitaminas del grupo B </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Colesterol, especialmente en vegetarianos estrictos. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Retino </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Coenzima q10 </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Glicina. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Metionina. </p> <p> Y la lista sigue creciendo con el tiempo. </p> <p> <i> ¿Es recomendable seguir una dieta vegetariana? </i> </p> <p> Desde el punto de vista nutricional, no podemos recomendar una dieta que requiere de numerosos suplementos para ser viable. </p> <p> Desde el punto de vista ético, es algo totalmente respetable que se busque reducir el impacto medio ambiental y el sufrimiento de los animales que tiene nuestra existencia, pero desde el punto de vista de la salud no es la opción indicada, y las personas que elijan este tipo de dietas deben ser conscientes de los riesgos asociados con ella y actuar en consecuencia. </p> <br/> <p> En el siguiente artículo, hablaré de una alternativa a las dietas vegetarianas en la cual buscaremos reducir el impacto medio ambiental de nuestra alimentación al máximo pero atendiendo a todas nuestras necesidades nutricionales. </p> <br/> <p> <b> <i> Proteínas vegetales. Consideraciones. </i> </b> </p> <p> Las proteínas de origen vegetal tienen varios problemas a la hora de cumplir su función como fuente de aminoácidos para la nutrición humana. </p> <p> La primera de ella, se debe a su absorción, pues una parte importante de estas proteínas no son digeridas completamente. Segundo, una parte significativa de las proteínas vegetales que si absorbemos son convertidas inmediatamente en carbohidratos por lo que no pueden cumplir su función como aminoácidos en el cuerpo. Y tercero, muchas fuentes de proteínas vegetales, carecen, o tienen cantidades muy pequeñas de algunos aminoácidos esenciales, algo que puede ser corregido mediante la combinación de distintas fuentes pero que debe ser tenido en cuenta. </p> <p> Finalmente, por lo general, los productos de origen vegetal no suelen tener cantidades muy elevadas de proteínas en relación con su contenido de otros macronutrientes. Es por tanto muy difícil alcanzar unos niveles suficientemente elevados de proteínas en la dieta sin incrementar considerablemente el consumo calórico total, lo cual es muy problemático en dietas en las que se busca perder peso, siendo un consumo adecuado de proteínas muy difícil de conseguir en una dieta hipocalórica sin recurrir al uso de suplementos nutricionales. </p> <p> El mínimo absoluto de proteína a alcanzar por una persona, debe ser de 1 gramo por cada kilo de peso corporal de proteínas completas. En personas mayores, dietas de pérdida de peso o de ganancia de masa muscular, la cantidad debería incrementarse al menos hasta 1,5 g por kilo. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Recomendaciones. </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Una forma de conseguir proteínas completas en una dieta vegetariana, es combinar legumbres y cereales en una misma comida para completar los perfiles de aminoácidos de ambas fuentes. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Si sigues una dieta lacto- ovovegetariana, consume al menos 20 gramos totales de proteína proveniente de lácteos o huevos en cada comida. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Utiliza suplementos de proteínas vegetales para llegar a la cantidad total necesaria, utiliza idealmente extractos de proteínas de guisante, arroz o quinoa, preferiblemente combinadas. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> Utiliza proteínas de soja con moderación (menos de 50 g totales diarios), pues contienen numerosos alérgenos, así como sustancias que pueden dañar la tiroides y causar desequilibrios hormonales cuando se consume en exceso. Las poblaciones asiáticas han evolucionado durante miles de años para adaptarse a su consumo sin sufrir ningún problema, pero en el resto del mundo carecemos de los genes necesarios para hacerlo en altas cantidades. </p> <p> <a href="https://www.bodyrecomposition.com/research-review/soy-protein-thyroid-function.html/"> https://www.bodyrecomposition.com/research-review/soy-protein-thyroid-function.html/ </a> </p> <!--EndFragment--> <p> </p> </div> Wed, 17 Oct 2018 14:45:05 GMT https://www.kaizenepn.es/articulos/dieta-vegetarianadd95e346 Dieta,proteina,vegetal,vegetariana,vegana thumbnail https://www.kaizenepn.es/articulos/nutricion-basica6446a2f9 Primera parte de la guía de nutrición básica que regalamos a todos nuestros clientes. <div data-rss-type="text"> <p> Los seres humanos, somos sistemas biológicos, que ingerimos energía en forma de comida y bebida, y gastamos energía en distintos procesos biológicos. La energía que consumimos y gastamos se mide en kilocalorías o kilojulios. <br/> Si ingerimos mas energía de la que gastamos a lo largo del tiempo, este superávit o surplus de energía se convertirá en un incremento de peso corporal. <br/> Si, por el contrario, estamos gastando más energía de la que ingerimos, este déficit de energía tendrá que ser compensado con una reducción de nuestro peso corporal. <br/> <br/> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/balanza.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> 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mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Habrás notado que utilizo el término peso corporal, refiriéndome con ello a la masa de todos los tejidos que componen nuestro cuerpo. ¿Y cuáles son los tejidos que componen nuestro cuerpo? </p> <p> Tenemos básicamente dos tipos de tejidos: </p> <p> <!--[if !supportLists]--> · <!--[endif]--> <u> Tejido graso: </u> Está formado por triglicéridos, acumulados en el cuerpo en forma de grasa corporal subcutánea (debajo de la piel) o grasa visceral (alrededor de los órganos). Su función principal es almacenar energía para situaciones en las que no esté disponible. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> <u> Tejido magro: </u> Aquí entran todos los tejidos que no son tejido graso. Nuestros órganos, huesos, y músculos principalmente. Están formados por proteínas, y realizan diversas funciones. También contienen calorías, por lo que el cuerpo puede destruir estos tejidos para obtener energía en una situación de déficit calórico (ingerimos menos calorías de las que gastamos). El tejido magro puede también acumular energía en forma de glucógeno intramuscular y triglicéridos intramusculares, ayudando a compensar posibles excesos energéticos, acumulándolos en estas formas y no en forma de grasa subcutánea o visceral. </p> <p> Es importante que sepamos que cuando queremos perder peso, lo que queremos realmente es perder grasa. No obstante, cuando generemos un déficit calórico (comemos menos calorías de las que gastamos), nuestro cuerpo obtendrá energía indistintamente tanto del tejido graso como del tejido magro. ¡Pero nosotros queremos quemar grasa! No perder nuestro tejido magro. Necesitamos darle una razón a nuestro cuerpo para sacar la energía de nuestro tejido graso y conservar nuestra masa muscular. ¿Cómo lo hacemos? </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> ENTRENAMIENTO DE FUERZA: Estimulamos nuestros músculos a través del entrenamiento de fuerza, para que el cuerpo “entienda” que necesitamos nuestra musculatura. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Consumir suficiente proteína en nuestra dieta. </p> <p> Haciendo estas dos cosas el esfuerzo que hagamos en nuestra dieta se verá doblemente recompensado, por un lado, perderemos más grasa que haciendo dieta exclusivamente, y por otro, como vamos a ver más adelante, nuestro gasto calórico se mantendrá elevado. La pérdida de grasa será un proceso más fácil y tendremos menos posibilidades de volver a ganar la grasa pérdida una vez finalizada la dieta. </p> <div> <p> <i> Puntos clave: </i> </p> </div> <div> <p> <!--[if !supportLists]--> - <!--[endif]--> <i> Para perder peso, debemos ingerir menos calorías de las que gastamos. </i> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <i> Para esto, podemos tanto incrementar las calorías que gastamos, como reducir las calorías que ingerimos. </i> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <i> El entrenamiento de fuerza y un consumo proteico adecuado, multiplicará los resultados de nuestra dieta para perder grasa. </i> </p> </div> <p> <i> <u> Atención </u> </i> </p> <p> <i> Si alguien os dice que las calorías no importan para perder peso, os esta mintiendo, ya sea por desinformación propia o para venderos algo. Se ha demostrado de forma concluyente que la única forma de perder peso es un déficit calórico prolongado en el tiempo. Si bien existen formas de comer que pueden hacer que comáis en un déficit calórico con más facilidad que otras, siempre, el peso que perdéis es consecuencia de un déficit calórico y no de X o Y alimentos o suplementos mágicos. </i> </p> <!--EndFragment--> <p> </p> </div> Fri, 17 Aug 2018 09:04:36 GMT https://www.kaizenepn.es/articulos/nutricion-basica6446a2f9 nutrición,dieta,perdida,de,peso thumbnail https://www.kaizenepn.es/articulo/proteinacd0f63c5 En el artículo de hoy hablaremos de las funciones y tipos de proteínas, y algunas preguntas que nos solemos encontrar a la hora de prestar atención a nuestra dieta. <div> <img src="https://cdn.website-editor.net/md/and1/dms3rep/multi/125535.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> El macronutriente del que solemos escuchar más preguntas es sin duda la proteína. Los macronutrientes, son elementos que necesitamos en grandes cantidades para estar vivos. De estos obtenemos las calorías que necesitamos para estar vivos. Son los carbohidratos, proteínas y grasas. En el artículo de hoy hablaremos de las funciones y tipos de proteínas, y algunas preguntas que nos solemos encontrar a la hora de prestar atención a nuestra dieta. <br/> La principal función de las proteínas es servir de materia prima para todos los tejidos magros de nuestro cuerpo, y la producción de hormonas y enzimas (compuestos orgánicos que realizan la mayor parte de los procesos biológicos). Como hemos visto en otros artículos, por su papel en el mantenimiento y reparación de nuestra masa magra y su rol como materia prima de hormonas y enzimas, consumir suficiente proteína en nuestra dieta es de vital importancia. Secundariamente, las proteínas pueden utilizarse como fuente de energía, aunque el proceso por el cual se utilizan como combustible es mucho más ineficiente que el de los carbohidratos o grasas. <br/> Podemos diferenciar las proteínas en dos grandes categorías, proteínas de alto valor biológico, y bajo valor biológico. El valor biológico depende de la facilidad para su absorción, y su contenido en lo que se llama aminoácidos esenciales. <br/> Las proteínas están formadas de unas sustancias llamadas aminoácidos. Hay 20 tipos de aminoácidos, de los cuales una parte pueden sintetizarse a partir de otros aminoácidos y compuestos, estos se denominan aminoácidos no esenciales. La otra parte son los denominados aminoácidos esenciales, y deben ser consumidos ya que el cuerpo no puede producirlos por sí mismo. Los aminoácidos esenciales son una parte muy importante de las proteínas que componen nuestros tejidos. Diremos que una proteína es de mayor o menor calidad en atención a la cantidad de aminoácidos esenciales que contenga. <br/> En general, las proteínas de origen animal son de gran valor biológico (en especial las provenientes de la leche y sus derivados), mientras que las de origen vegetal son de bajo valor biológico ya que tienen cantidades pequeñas de algunos aminoácidos esenciales, y su digestión es imperfecta en muchas ocasiones. Para compensar este hecho, si quieres obtener el mismo beneficio consumiendo proteínas vegetales que animales, debes tomar combinaciones de varias proteínas vegetales y en mayor cantidad que si las consumieses a partir de proteína animal. <br/> La cantidad de proteína que necesitamos varia dependiendo de los siguientes factores: <br/> 1) Nuestra masa magra: Mientras mayor es nuestra masa magra, más proteína deberemos consumir para mantenerla. <br/> 2) Nuestra edad: Conforme nos hacemos mayores, tendemos a perder masa magra con más facilidad, y el efecto protector de la proteína disminuye, por lo que debemos incluir porciones de proteína mayores en cada comida. <br/> 3) La cantidad de energía consumida: Cuando estamos en un déficit calórico, debemos incrementar la cantidad de proteína consumida para mantener nuestra masa magra, y esta cantidad será mayor cuanto más agresivo sea el déficit calórico que estemos generando. <br/> 4) Si tenemos una lesión o daño en tejidos magros: Por ejemplo, una rotura de huesos, o una quemadura en la piel. En estos casos nuestras necesidades de proteína pueden incrementarse enormemente y no cubrirlas puede ralentizar la curación o incluso impedir que se produzca de forma completa. <br/> 5) La calidad de la proteína que consumamos: Si una parte importante de nuestras proteínas son de origen vegetal, necesitaremos mayores cantidades totales que si las consumiésemos de mayor calidad biológica. <br/> En general, un buen objetivo de proteínas es 1,5 gramos por nuestro peso en kilos, pero puede variar dependiendo de estos factores. Para que nuestro cuerpo reciba la señal de que tiene suficiente proteína para reparar sus tejidos, necesita al menos 20 gramos de proteína de alta calidad en una comida, siendo recomendable llegar hasta los 40 gramos por comida al menos si tienes circunstancias particulares que eleven tus necesidades de proteína. <br/> <br/> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF></w:DoNotPromoteQF> <w:LidThemeOther>ES</w:LidThemeOther> 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Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <b> Preguntas frecuentes. </b> </p> <p> <b> <i> ¿Por qué los niveles de proteína son tan elevados en las dietas que recomendais? </i> </b> </p> <p> Toda la evidencia científica que existe actualmente apunta a que los niveles de proteína tradicionalmente recomendados no son óptimos para dietas que busquen optimizar la pérdida de peso o el rendimiento. </p> <p> Estos niveles de proteína que se han venido recomendando en décadas pasadas (1 gramo por cada kg de peso corporal) están pensados para personas sedentarias en una dieta iso calórica (es decir, que consumen las calorías necesarias para mantener su peso) usando el método del balance de nitrógeno, el cual es un modo indirecto de determinar si la persona está perdiendo, incrementando o manteniendo su masa magra, calculando la diferencia entre el nitrógeno que consumen (ya que la proteína contiene este elemento), y el que expulsan a través de la orina. </p> <p> Esta recomendación tiene varios problemas bastante graves: </p> <p> 1º Está pensada para personas sedentarias, y dado que NADIE debería ser sedentario, NADIE debería consumir esta cantidad de proteína tan baja. El gasto y por tanto los requerimientos de proteína se incrementa con la actividad, especialmente con el entrenamiento de fuerza, que como sabemos ( <a href="http://www.kaizenepn.es/articulos/fuerza-grasa"> http://www.kaizenepn.es/articulos/fuerza-grasa </a> ) es imprescindible en cualquier programa de entrenamiento orientado a la pérdida de peso o la mejora de la salud. Todos los procesos de mantenimiento, crecimiento y reparación del cuerpo son llevados a cabo por enzimas, las cuales están hechas de los aminoácidos que obtenemos de las proteínas que consumimos, así como un elevado número de hormonas que dependen directamente de nuestros niveles de aminoácidos. </p> <p> 2º Está pensada para personas que mantienen su peso con una ingesta iso calórica, en la cual el consumo de proteína para la obtención de energía y varios procesos metabólicos es bajo. Sin embargo, durante una dieta hipo calórica necesaria para perder peso, el gasto de proteína se incrementa sensiblemente, por lo que debemos consumir más de esta para no perder masa magra. </p> <p> 3º El método de balance de nitrógeno es bastante inexacto porque no incluye otras formas en que se pierde nitrógeno además de en la orina, como a través de la piel o del pelo, o la propia sudoración. Además, no tiene en cuenta de donde proviene el nitrógeno perdido. </p> <p> Por estas razones, nuestras dietas en la mayoría de los casos suelen incluir niveles de proteína más elevados que estos para mantener nuestros niveles de masa magra . </p> <p> <b> <i> ¿No es peligroso consumir tanta proteína? </i> </b> </p> <p> Salvo que tengas una condición médica previa, recientes estudios han probado de forma concluyente que consumos de proteína de hasta 4 gramos por kilo corporal (niveles mucho más altos de los que solemos utilizar en Kaizen) son totalmente seguros a largo plazo, además de tener ciertas ventajas en numerosos aspectos. ( <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5078648/"> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5078648/ </a> ) </p> <p> <b> <i> </i> </b> </p> <p> <b> <i> </i> </b> </p> <p> <b> <i> </i> </b> </p> <p> <b> <i> ¿Qué ventajas tiene un elevado consumo de proteína? </i> </b> </p> <p> <b> <i> </i> </b> </p> <p> 1º Mantendremos o mejoraremos nuestros niveles de masa muscular y ósea, con todas las ventajas que ello conlleva (link artículo entrenamiento de fuerza y pérdida de peso) </p> <p> 2º Nos saciaremos antes y durante más tiempo. Está demostrado que la proteína es el macronutriente que mayores niveles de saciedad aporta con diferencia frente a carbohidratos y grasas. Con un consumo de proteína elevado, nos sentiremos más llenos y durante más tiempo por lo que podremos seguir la dieta con más facilidad y conseguir nuestros objetivos. </p> <p> 3º Controlaremos mejor nuestros niveles de glucosa después de las comidas, mejorando nuestra sensibilidad a la insulina y niveles de energía durante todo el día. </p> <p> 4º Perderemos peso más rápido y eficientemente, primero gastando más calorías solamente durante la digestión, pues un 20% del aporte calórico de las proteínas se pierde durante el proceso digestivo, y segundo alimentando y manteniendo todos los procesos metabólicos que nuestro cuerpo realiza a lo largo del día mediante un aporte adecuado de aminoácidos para que estos puedan llevarse a cabo con normalidad durante una dieta hipocalórica. </p> <p> <b> <i> ¿Cuánta proteína debería consumir en cada comida? </i> </b> </p> <p> Existe un mínimo de proteína que debes alcanzar por comida para que se inicien los procesos de mantenimiento, reparación y/o crecimiento de tu masa magra. Este mínimo varía entre 20 y 40 gramos totales de proteína de alto valor biológico (derivada de animales, un 30% superior si se trata de vegetales). En general, mientras más avanzada sea tu edad, mayor es la cantidad de proteína necesaria para activar estos procesos. </p> <p> No existe un límite máximo de proteína por comida (dentro de los límites de la dieta claro esta). Sin embargo, no verás más beneficios en cuanto a control de la glicemia, y mantenimiento de la masa magra más allá de los 50 gramos totales por comida. Sin embargo, si seguirás beneficiándote del mayor consumo calórico para la digestión de la proteína y de sus efectos saciantes, por lo que si tienes problemas para controlar el apetito puede ser buena idea superar esta cantidad. Consúltanos si tienes este problema y realizaremos los ajustes que sean necesarios. </p> <p> <b> <i> ¿Qué alimentos son ricos en proteínas? </i> </b> </p> <p> Las carnes y pescados son excelentes fuentes de proteína. Los batidos de proteína son también una forma fácil de suplementar tus niveles de proteína en tu dieta de una forma fácil y cómoda que aportan un sabor diferente y son más fáciles de consumir debido a su sabor dulce y que son muy sencillos de preparar y transportar. Los lácteos como yogures bajos en grasa o queso fresco son también una forma bastante buena de añadir proteína a nuestra dieta si bien suelen venir acompañados de cantidades más elevadas de carbohidratos. Las legumbres son una forma de complementar tus niveles de proteína, aunque su calidad es inferior y vienen acompañados de cantidades muy elevadas de carbohidratos. No dudes en consultarnos si tienes dificultad en alcanzar los niveles de proteína prescritos en tu dieta para que realicemos ajustes en tu plan de comidas para que te sea más sencillo alcanzar los niveles de proteína idóneos para alcanzar sus objetivos. </p> <p> <b> <i> </i> </b> </p> <p> <b> <i> ¿Debo consumir suplementos de proteína como batidos? ¿Son peligrosos los batidos de proteínas? </i> </b> </p> <p> Los suplementos de proteínas se obtienen aislando las proteínas existentes en alimentos naturales, procesándolas para poder ser consumidas en forma de batido. </p> <p> Normalmente se obtienen de la leche, aunque actualmente son más frecuentes batidos de proteínas derivados de otras fuentes como el huevo, la carne, o extractos vegetales. </p> <p> Estas proteínas son idénticas a las que encontramos en estos alimentos, y no tienen ninguna ventaja ni desventaja sobre ellas, más allá de la forma en la que se toman. </p> <p> Te recomendamos que consumas batidos de proteínas si: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Tienes dificultad a la hora de consumir la cantidad de proteína que necesitas en tu dieta. Por ejemplo, en el desayuno, es muy beneficioso consumir una cantidad de proteína elevada en esta primera comida, pero mucha gente tiene dificultad tomando carne o pescado a primera hora de la mañana o no tienen tiempo para prepararla. Los batidos de proteínas pueden sustituir estos alimentos como tu fuente de proteínas ya que se preparan con mucha facilidad, y suelen tener un sabor dulce que a muchas personas les resulta más atractivo para esta comida. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> No tienes tiempo para cocinar fuentes de proteína convencionales o vas a comer fuera de casa y no puedes transportarlas de forma higiénica o conveniente. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Eres una persona de edad avanzada, en cuyo caso consumir batidos de proteínas de muy rápida absorción te ayudará a mantener mejor tu masa muscular. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> Prefieres meter alimentos con sabores más dulces en tu dieta, usando estos batidos puedes elaborar numerosas recetas usando estos suplementos y llegar a tus niveles de proteína diarios con más facilidad. </p> <p> <!--[if !supportLists]--> 5- <!--[endif]--> Si eres vegetariano o vegano, será imprescindible en la mayoría de los casos que tomes suplementos de proteínas ( <a href="http://www.kaizenepn.es/articulos/dieta-vegetariana"> http://www.kaizenepn.es/articulos/dieta-vegetariana </a> ). Si eres vegano, intenta consumir mezclas de extractos proteicos vegetales en lugar de consumir solo un tipo de extracto vegetal (en especial soja que puede dar problemas cuando superas los 50g totales diarios) para conseguir un perfil de aminoácidos lo más completo posible. </p> <p> No recomendamos el uso de batidos de proteínas si tienes problemas para controlar el apetito, ya que usando fuentes de proteínas solidas el efecto saciante de la comida será mucho mayor. </p> <!--EndFragment--> <br/> <p> </p> </div> Sat, 04 Aug 2018 17:10:51 GMT https://www.kaizenepn.es/articulo/proteinacd0f63c5 dieta,nutricion,perdida,de,peso,grasa,proteina,macronutrientes thumbnail https://www.kaizenepn.es/articulos/demasiado-cansadobbcae25e La segunda gran excusa que vemos después de la falta de tiempo, es la del cansancio y la falta de energía para ponerse a entrenar. 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mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--[if gte mso 9]><xml> <o:shapedefaults v:ext="edit" spidmax="1027"></o:shapedefaults> </xml><![endif]--> <!--[if gte mso 9]><xml> <o:shapelayout v:ext="edit"> <o:idmap v:ext="edit" data="1"></o:idmap> </o:shapelayout></xml><![endif]--> <!--StartFragment--> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Hoy no voy a ir entrenar… es que estoy muy cansado. </p> <p> Raro es el mes que no recibimos un whatsapp de ese estilo de alguno de nuestros clientes. Jornadas laborales largas y estresantes, responsabilidades familiares, falta de horas de sueño… Supongo que prácticamente todos lidiamos en nuestro día a día con cargas similares, en mayor o menor medida, pero muy parecidas. </p> <p> Estoy MUY cansado, ¿cómo me voy a ir a entrenar? ¿Para cansarme aún más? A priori parece algo completamente contraintuitivo, porque es cierto… entrenar cansa. Requiere realizar un esfuerzo físico después del cual estamos cansados, pero, además de cansar… </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Ejercicio salud cognitiva y hormonal: </p> <p> La práctica de ejercicio físico de forma regular ha demostrado reducir el estrés, depresión, ansiedad, mejorar el estado de ánimo y aumentar el bienestar tanto físico como psicológico. Las personas físicamente activas demuestran mejor capacidad intelectual y cognitiva, lo que repercute de forma directa en un mejor rendimiento académico y laboral. </p> <br/> <p> El estrés psicológico, especialmente en ausencia de actividad física vigorosa, libera varias hormonas que provocan sensación de cansancio emocional y físico a pesar de no haber realizado ninguna clase de esfuerzo corporal durante largos periodos de tiempo con efectos nefastos sobre nuestro bienestar y salud. El ejercicio físico de alta intensidad, libera de forma controlada estas hormonas y durante un breve periodo de tiempo, lo que tiene un efecto similar al que tienen las vacunas contra distintos virus, inmunizándote contra sus efectos negativos e impidiendo que estas hormonas permanezcan elevadas durante largos periodos de tiempo. </p> <br/> <p> Nuestros sistemas nerviosos tienen dos modalidades en la que pueden estar activos: </p> <p> <!--[if !supportLists]--> · <!--[endif]--> El estado parasimpático o en reposo: Cuando esta activado nuestros cuerpos están descansando y recuperándose, nuestra presión sanguínea y pulso se mantiene en niveles bajos y nuestro sistema inmunitario puede funcionar a pleno rendimiento. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> El estado simpático (¡lucha o corre!): Cuando este sistema se activa nuestro pulso se acelera, nuestra presión sanguínea se incrementa y el cuerpo libera las hormonas relacionadas con él estrés en preparación a un estresor externo. Nuestro sistema inmune se suprime momentáneamente para liberar recursos para hacer frente a la amenaza más inmediata. </p> <p> El ejercicio físico, produce una activación breve y potente del sistema simpático, seguida de una activación más profunda y prolongada del sistema parasimpático. Si no realizamos ejercicio físico con regularidad, pequeños estresores psicológicos terminan provocando una activación ligera pero constante del sistema nervioso simpático que hará que nos sintamos perpetuamente estresados y cansados, y más susceptibles de contraer enfermedades y tener problemas cardio metabólicos. </p> <br/> <br/> <p> Seguro que te suenan las famosas endorfinas, u “hormona de la felicidad”. A través del ejercicio físico el cuerpo libera endorfinas, produciéndose post-entrenamiento sensaciones placenteras y de bienestar, provocando una reducción aguda de los niveles de fatiga y dolor. Además, el ejercicio físico reduce a largo plazo los niveles de inflamación crónica y sus efectos negativos sobre nuestra salud y bienestar, incrementando o manteniendo nuestra masa muscular que libera hormonas anti inflamatorias durante el ejercicio y en reposo. </p> <p> También se liberan neurotransmisores de la felicidad y el bienestar como la dopamina durante el ejercicio, y la serotonina después de realizarlo, incrementando de forma directa nuestra felicidad y sensación de bienestar. Además, el ejercicio, al mejorar nuestra sensibilidad a la insulina aumenta la producción de otros neurotransmisores y hormonas como la serotonina y la leptina, contribuyendo de forma indirecta sobre nuestro bienestar y niveles de energía y vitalidad. </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> Mejorando tu forma física, te blindarás frente a los riesgos y estreses de la vida cotidiana: Incrementando tu fuerza y capacidad cardiovascular, las actividades de la vida diaria como llevar la compra, jugar con tus hijos, limpiar tu casa o subir las escaleras, se volverán mucho más fáciles y seguras, haciendo que te canses menos al realizarlas y que sea mucho menos probable que te lesiones al realizarlas. </p> <p> Quizás después de leer los puntos anteriores te has venido arriba, ¡da igual lo cansado que este, me voy a entrenar! Aunque esto se acerque mucho más a la actitud correcta, no quiere decir que tengamos que ignorar completamente nuestras sensaciones, ni lo que nos sucede en nuestro día a día. Es muy importante que tengas una buena comunicación con tu entrenador, para que él adapte tu entrenamiento a tus circunstancias diarias. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> La importancia de la <b> individualización y adaptación diaria </b> del entrenamiento: </p> <p> . Veamos 2 ejemplos de personas que manifestarían malestar y cansancio por dos razones distintas y que se beneficiarían de mantenerse activas a pesar de ello. </p> <p> <!--[if !supportLists]--> o <!--[endif]--> Mujer en semana premenstrual: </p> <p> Los días previos a la menstruación, debido fundamentalmente a causas hormonales, en un gran porcentaje de las mujeres en edad fértil, se produce el llamado, Síndrome Premenstrual. Este síndrome cursa con fatiga, letargia, calambres, estados depresivos… Numerosos estudios científicos han demostrado como determinados tipos de ejercicio mejoran la sintomatología del síndrome premenstual, haciendo “esos días del mes” mucho más llevaderos. Además,la segunda fase del ciclo menstrual (fase lútea), en cuyos días finales aparece el Síndrome Premenstrual, se caracteriza por unas concentraciones hormonales que favorecen la quema de grasa. Por lo tanto, aunque a la mujer de nuestro ejemplo lo que más la pudiese apetecer los días previos a la menstruación, es quedarse metida en la cama, continuar con su entrenamiento no solo la hará sentirse mucho mejor, sino que también podemos aprovechar su situación fisiológica para contribuir a la oxidación de grasa. </p> <br/> <p> <!--[if !supportLists]--> · <!--[endif]--> Persona en tratamiento de cáncer: </p> <p> El propio cáncer produce ya niveles elevados de fatiga al paciente, y los tratamientos suelen provocar niveles de fatiga adicionales enormes e insoportables. Sin embargo, existe mucha evidencia científica de que un entrenamiento adecuado a las circunstancias de la persona no solo reduce la fatiga experimentada durante el tratamiento y ayuda a mantener la capacidad funcional de los pacientes, si no que potencia los efectos del tratamiento por varias vías. Así, por ejemplo, se ha observado que el entrenamiento de fuerza incrementa el porcentaje de supervivencia de pacientes de cáncer de mama hasta un 40% respecto de mujeres que no entrenan durante el tratamiento, algo que se ha observado también en pacientes de numerosos tipos de cáncer. </p> <br/> <p> Como vemos en ambas situaciones, realizar actividad física, es seguramente lo último que le apetece a la persona, sin embargo, hacer el esfuerzo de entrenar hará que se sienta mejor y le permitirá seguir aprovechando todos los beneficios de la actividad física para su salud </p> <p> Nos encontramos muchas personas que no paran de buscar el momento perfecto para empezar a entrenar. Esta semana no que estoy muy cansado, ahora no que me encuentro mal… Seguramente la actividad física sea un factor fundamental para que comiences a encontrarte mejor, y no tengas que “esperar” a encontrarte mejor para empezar a entrenar. </p> <p> Antes de que os saltéis vuestra sesión de entrenamiento de hoy, o se os pase por la cabeza mandarnos un whatsapp diciendo que no vas a venir a entrenar porque estas muy cansado, ya te contestamos por adelantado… </p> <p> <!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600" o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f" stroked="f"> <v:stroke joinstyle="miter"></v:stroke> <v:formulas> <v:f eqn="if lineDrawn pixelLineWidth 0"></v:f> <v:f eqn="sum @0 1 0"></v:f> <v:f eqn="sum 0 0 @1"></v:f> <v:f eqn="prod @2 1 2"></v:f> <v:f eqn="prod @3 21600 pixelWidth"></v:f> <v:f eqn="prod @3 21600 pixelHeight"></v:f> <v:f eqn="sum @0 0 1"></v:f> <v:f eqn="prod @6 1 2"></v:f> <v:f eqn="prod @7 21600 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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Hyperlink"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Hashtag"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Unresolved Mention"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> En los últimos años los entrenadores y atletas de todas las disciplinas deportivas se están dando cuenta cada vez más de la importancia un trabajo específico de fuerza y de acondicionamiento para alcanzas las cimas del rendimiento en su deporte y ser lo más competitivos posible. La realización de un programa para el desarrollo de la fuerza y de la resistencia de forma específica a cada deporte brinda al atleta, por un lado, una superioridad física frente a su competición, y por otro, corrige los desequilibrios que la propia práctica deportiva pueda generar al atleta, reduciendo enormemente la frecuencia de lesiones, lo que se traducirá en una carrera deportiva más larga y provechosa para nuestro deportista. </p> <p> Dado que el trabajo separado de fuerza y resistencia supone un coste tanto a nivel de tiempo, como de capacidad de recuperación del atleta, es de vital importancia que este trabajo: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Sea lo más específico posible al deporte practicado, aportando tanto beneficios directos tanto a su rendimiento, como previniendo lesiones o problemas asociados a este. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Se integre con la propia práctica del deporte, respetando la capacidad tanto adaptiva como de recuperación del atleta, que irá variando en distintos niveles, tanto a corto plazo dependiendo del momento en que se encuentre en relación con la temporada competitiva, como a largo plazo atendiendo a su nivel de desarrollo y su carrera deportiva. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Venga acompañado de una estrategia nutricional que vaya acorde con los entrenamientos practicados para maximizar tanto las adaptaciones como la recuperación, así como producir los cambios a nivel de composición corporal que el atleta necesite. </p> <p> En kaizen ofrecemos asesoramiento tanto deportivo y nutricional para que consigas maximizar tu competitividad en el deporte que elijas atendiendo a estas necesidades, basándonos en los principios científicos del alto rendimiento, y buscando siempre en la medida de lo posible trabajar de forma coordinada con el resto de personas involucradas en el entrenamiento del deportista, le ayudaremos a sacar el máximo partido a tu entrenamiento, tanto dentro como fuera de su temporada competitiva: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Trabajo preparatorio general, que se realizará principalmente fuera de temporada, en el cual nos centraremos en: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Desarrollar al máximo las cualidades de fuerza y resistencia de la forma que más vaya a beneficiar al deporte elegido </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Realizar un trabajo de pre habilitación que minimice el riesgo de lesiones durante toda la temporada, así como corregir y rehabilitar problemas ya existentes sin la presión de la competición. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Acercarnos a la composición corporal óptima para cada deporte, buscando alcanzar el desarrollo muscular y los niveles de grasa idóneos para optimizar el rendimiento del atleta. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> Nutricionalmente, buscaremos apoyar los cambios de composición corporal que sean necesarios, así como maximizar las adaptaciones de sus entrenamientos. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Trabajo específico competitivo, en los cuales te ayudaremos a: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Alcanzar la expresión máxima de las cualidades que hemos desarrollado con el trabajo anterior y mantenerlas a lo largo de la temporada competitiva. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Mantener al atleta libre de lesiones y molestias para que llegue en perfectas condiciones a las competiciones más importantes. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Potenciar tu recuperación, tanto a través de tu entrenamiento mediante la inclusión de trabajo de recuperación activa, como a través de estrategias nutricionales idóneas para tal fin. </p> <p> <b> <u> Preguntas frecuentes </u> </b> </p> <p> <b> <u> </u> </b> </p> <p> <i> ¿Cuantos días por semana debería dedicar al trabajo de fuerza y resistencia de forma separada a mi deporte? </i> </p> <p> La respuesta dependerá de varios factores y la cantidad óptima de trabajo debe ser prescrita caso por caso. No obstante, en general, podemos decir que la dosis mínima efectiva para esta clase de trabajo seria dos sesiones por semana de aproximadamente una hora de duración, pudiendo de reducirse a una única sesión durante cortos periodos de tiempo para acomodar una mayor necesidad de trabajo específico del propio deporte durante las temporadas competitivas más intensas. Idealmente, el tiempo dedicado al trabajo específico de fuerza y resistencia, será mayor fuera de la temporada competitiva cuando el atleta pueda dedicar más tiempo y energía a mejorar sus cualidades físicas, sin la presión de tener que ejercerlas y demostrarlas constantemente. </p> <p> Igualmente, en las fases más tempranas de la carrera de un atleta, será más beneficioso para este a largo plazo dedicarle más tiempo al trabajo preparatorio general, permitiéndole tener una carrera deportiva más productiva y larga. </p> <p> <i> ¿Qué haremos en el caso de que mi temporada competitiva ocupe la mayor parte del año? </i> </p> <p> En estos casos nuestro equipo de entrenadores y nutricionistas se encargarán de compaginar de forma simultánea las distintas cualidades y necesidades a desarrollar y cubrir, además, buscaremos crear en la forma en la medida en que nos sea posible encontrar momentos de la temporada competitiva en la que sea posible centrarnos más en el trabajo específico de fuerza y resistencia o en realizar los cambios de composición corporal que necesite el atleta, teniendo en mente toda la temporada de competición, priorizando unos eventos sobre otros, a cambio de un mayor rendimiento a largo plazo. </p> <!--EndFragment--> <p> </p> </div> Sat, 21 Jul 2018 10:21:33 GMT https://www.kaizenepn.es/articulos/alto-rendimiento73dcd779 entrenamiento,fuerza,alto,rendimiento,deporte,deportivo,acondicionamiento thumbnail https://www.kaizenepn.es/articulo/entrenamiento-en-mayores9562dd8e Descubre en este artículo como el ejercicio puede mejorar la vida de nuestros mayores y que clases de actividad física son las mejores para esta población. <h3> En este artículo aprenderemos como el ejercicio puede mejorar la vida de nuestros mayores, y que formas de ejercicio son las idóneas para esta población </h3> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/fee4f7df-be51-4ee8-9be8-41fc2f91d269.jpg" alt="" title=""/> <span> </span> </div> 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AÑOS” </b> no únicamente “años a la vida”. </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> La capacidad funcional es la <b> capacidad del individuo para realizar sus tareas de la vida diaria. </b> Los estudios demuestran <b> que las personas más activas tienen mejores niveles de capacidad funcional </b> durante toda su vida. </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> El proceso natural de envejecimiento conlleva un <b> deterioro estructural y funcional general </b> causantes de numerosos problemas como pérdida de fuerza, potencia y masa muscular, caídas, fragilidad (mayor riesgo de discapacidad, enfermedad y muerte por cualquier causa). </p> <br/> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> La práctica de ejercicio físico jugará un papel fundamental en nuestra salud durante toda nuestra vida, siendo <b> la intervención más eficaz para retrasar la discapacidad y los eventos adversos asociados. Es una pieza determinante en la prevención y tratamiento del declive en la capacidad funcional. </b> <b> </b> </p> <p> <b> </b> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> La realización de ejercicio físico mediante un programa de entrenamiento <b> ADAPTADO </b> al sujeto, con la intensidad y duración suficientes, independientemente de su edad y sexo, conlleva <b> incrementos significativos en la fuerza muscular, la capacidad cardiovascular, movilidad, habilidad motora, salud ósea (aumentos en la densidad ósea y disminución del riesgo de fracturas), autoestima y longevidad. </b> </p> <p> <b> </b> </p> <p> <b> </b> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> El <b> “entrenamiento multicomponente” </b> se ha propuesto como el tipo de programa más beneficioso para los ancianos, dirigido especialmente a <b> mejorar y retrasar todos los cambios degenerativos asociados al envejecimiento </b> . <b> </b> </p> <p> <b> </b> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> El <b> entrenamiento de fuerza </b> , a menudo descuidado por nuestros mayores, es la <b> estrategia terapéutica primaria más recomendada para prevenir y revertir la perdida de la masa muscular, fuerza y funcionalidad asociada a la edad. </b> </p> <p> <b> </b> </p> <p> <b> </b> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Una <b> pobre función muscular se relaciona con mayor morbilidad y mortalidad por todas las causas. </b> </p> <p> <b> </b> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> El músculo es un importante órgano que desempeña un papel fundamental en la <b> prevención o mejora </b> <b> de patologías recurrentes en esta etapa de la vida como diabetes, arterioesclerosis, síndrome metabólico, cáncer… </b> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> ¡LOS MAYORES DEBEN ENTRENAR! </b> Sólo dos sesiones de entrenamiento a la semana pueden devolver <b> ¡¡20 AÑOS DE CAPACIDAD FUNCIONAL!! </b> </p> <p> <b> </b> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> NO TODO VALE, busca un profesional de la actividad física y comienza YA a disfrutar de todos los beneficios del ejercicio. El entrenamiento debe ser personalizado, teniendo en cuenta factores como, la situación funcional del sujeto, su experiencia previa en el entrenamiento, enfermedades, lesiones… <b> </b> </p> <p> <b> </b> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> No existe en la actualidad ningún fármaco ni terapia que sea capaz de tratar y mejorar, con ningún efecto secundario, tantas patologías como el ejercicio físico. Hacernos mayores NO tiene que estar asociado a enfermedad ni fragilidad. </b> </p> <p> <b> </b> </p> <p> Actualmente, España es uno de los países con mayor porcentaje de población mayor de 65 años del mundo. Se prevé que esta cifra llegue incluso al 20% en los próximos años. Este cambio en el perfil demográfico de nuestro país, hace necesario el estudio y comprensión del envejecimiento y el impacto que tiene sobre nuestra salud, con el objetivo de conocer <b> cómo podemos influir en el mantenimiento de nuestra independencia funcional y calidad de vida con el paso de los años. </b> </p> <p> No se trata únicamente de vivir más. Nuestro objetivo debería estar orientado a <b> “SUMAR VIDA A LOS AÑOS” </b> no únicamente “años a la vida”. </p> <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/img+1+art+sara-89adeba0.png" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF></w:DoNotPromoteQF> 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Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Aquí podemos observar un modelo teórico utilizado por la organización mundial de la salud para explicar la progresión de la <b> capacidad funcional </b> a lo largo de los años, entendida como la <b> capacidad del individuo para realizar sus tareas de la vida diaria. </b> Los estudios demuestran <b> que las personas más activas tienen mejores niveles de capacidad funcional </b> debido a la relación directa entre actividad física y el mantenimiento o mejora de cualidades físicas como los niveles de fuerza y la resistencia cardiovascular. Tal y como representa el gráfico, la capacidad funcional mejora en edades tempranas alcanzando una meseta después de la cual, comienza a descender. Podemos observar como la disminución de capacidad funcional no comienza en el mismo punto, ni tiene la misma magnitud, existiendo gran variabilidad entre sujetos. La buena noticia es que pertenecer a la línea naranja o a la azul depende en gran parte de nuestro <b> estilo de vida </b> . Puedes cruzar el umbral de discapacidad antes (dependencia absoluta para realizar actividades sencillas como ir a la compra, ducharse, levantarse de la cama, pasear…) o <b> disfrutar de tu calidad de vida hasta el último día. </b> </p> <p> <b> ¿Qué cambios experimentamos con el envejecimiento? </b> </p> <p> El proceso natural de envejecimiento conlleva un <b> deterioro estructural y funcional general </b> . Algunos de estos cambios son: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <u> Deterioro neurológico: </u> </p> <p> Los cambios degenerativos no patológicos del sistema nervioso asociados al envejecimiento tienen un gran impacto sobre la estructura y la función del sistema neuromuscular y consecuentemente sobre el rendimiento muscular en sujetos ancianos. Entre estos cambios, destaca la pérdida de unidades motoras, que afecta especialmente a las fibras tipo II (“fibras rápidas”), determinantes en la aplicación de fuerza máxima y potencia y con mayor potencial para la hipertrofia (aumento de la masa muscular). </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> <u> Sarcopenia: </u> </p> <p> Es una condición multifactorial que resulta en una <b> pérdida progresiva del tamaño y fuerza muscular asociada con la edad </b> . Con la reducción de la masa muscular, se produce una pérdida funcional que deriva en <b> inmovilidad, dependencia, caídas, incapacidad para realizar las actividades de la vida diaria, incluso mayor riesgo de muerte </b> . Aunque la pérdida de tejido muscular es una consecuencia normal del envejecimiento, niveles bajos de actividad física pueden acelerar esta pérdida todavía más. </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> <u> Dinapenia: </u> </p> <p> <b> Pérdida de fuerza asociada con la edad </b> . Los dos puntos tratados anteriormente serán los principales causantes de la dinapenia, debida a motivos morfológicos (sarcopenia) y neuronales. </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> <u> Osteoporosis: </u> </p> <p> <b> Enfermedad del hueso caracterizada por una menor resistencia del mismo </b> , debida tanto a un déficit en la densidad mineral ósea (cantidad de hueso) como a una alteración en la micro-arquitectura ósea (calidad del hueso). La osteoporosis conlleva mayor <b> fragilidad ósea y predisposición a sufrir fracturas. </b> </p> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> <u> Sistema cardiovascular y respiratorio: </u> </p> <p> Con el envejecimiento, se producen cambios en la morfología y función del sistema cardiovascular y respiratorio tales como, deterioro en la función diastólica o disminución en el consumo máximo de oxígeno, lo que influirá de manera directa negativamente en la calidad de vida del anciano. </p> <br/> <br/> <br/> <p> <!--[if !supportLists]--> - <!--[endif]--> <u> Disminución del gasto energético: </u> <u> </u> </p> <p> Se produce una disminución del gasto calórico en reposo, lo que unido a los mínimos niveles de actividad física realizados por el anciano conlleva un bajo gasto calórico total diario, lo que puede derivar en un <b> aumento del peso (aumento de la grasa corporal) </b> con todos sus consecuentes efectos negativos. </p> <p> <u> </u> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <u> Inflamación: </u> </p> <p> El envejecimiento lleva consigo cierto estado de inflamación general que suele verse empeorado en mayor medida cuando está acompañado de un estilo de vida sedentario y niveles altos de grasa corporal. <b> Esta inflamación predispone a numerosos problemas de salud </b> , como diabetes, cáncer o síndrome metabólico. </p> <br/> <p> <b> ¿Qué consecuencias tienen estos cambios en el adulto mayor? </b> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <u> Pérdida de fuerza, potencia y masa muscular: </u> </p> <p> Los cambios descritos anteriormente tanto en la <b> cantidad como en la calidad de masa muscular, provocan una disminución de la fuerza y la potencia </b> . Esta reducción en la fuerza y la potencia supone uno de los principales factores relacionados con la dependencia en las personas mayores. Además, estos cambios provocan una disminución de la actividad física que práctica la persona, lo que a su vez empeora aún más esta condición, constituyendo un ciclo donde la reducción de la actividad física acentúa la pérdida de masa muscular y fuerza, lo que a su vez lleva a mayores reducciones en la actividad física. </p> <br/> <p> <b> Pierdo músculo y función muscular, por lo que disminuyo mis niveles de actividad física. Como disminuyo mis niveles de actividad física, pierdo masa y función muscular, lo que reduce aún más actividad física que realizo, etc…. </b> El mismo bucle de retroalimentación se produce para cualquier tarea sencilla de la vida diaria que suponga un mínimo esfuerzo (tender la ropa, ir a la compra, limpiar la casa…). Los sujetos comienzan a abandonar cualquier tarea que les empiece a resultar incomoda debido al excesivo esfuerzo que tienen que hacer para completarla, lo cual crea un <b> ciclo progresivo de incapacidad, inmovilidad, pérdida muscular, y reducción de la fuerza. </b> </p> <!--EndFragment--> <p> </p> </div> <div data-rss-type="text"> <p> <!--[if !mso]> <style> v\:* {behavior:url(#default#VML);} o\:* {behavior:url(#default#VML);} w\:* {behavior:url(#default#VML);} .shape {behavior:url(#default#VML);} </style> <![endif]--> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves>false</w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> 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mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <u> Caidas: </u> </p> <p> Las caídas son una de las <b> principales causas de lesión y mortalidad </b> en los ancianos. </p> <p> <u> </u> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <u> Fragilidad: </u> </p> <p> El síndrome de la fragilidad se caracteriza por <b> mayor vulnerabilidad </b> ante situaciones estresantes consecuencia del desgaste de los sistemas fisiológicos asociado al envejecimiento, aumentando el <b> riesgo de sufrir caídas, deterioro funcional, dependencia, discapacidad, hospitalización, enfermedad y muerte por cualquier causa. </b> </p> <br/> <p> <!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600" o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f" stroked="f"> <v:stroke joinstyle="miter"></v:stroke> <v:formulas> <v:f eqn="if lineDrawn pixelLineWidth 0"></v:f> <v:f eqn="sum @0 1 0"></v:f> <v:f eqn="sum 0 0 @1"></v:f> <v:f eqn="prod @2 1 2"></v:f> <v:f eqn="prod @3 21600 pixelWidth"></v:f> <v:f eqn="prod @3 21600 pixelHeight"></v:f> <v:f eqn="sum @0 0 1"></v:f> <v:f eqn="prod @6 1 2"></v:f> <v:f eqn="prod @7 21600 pixelWidth"></v:f> <v:f eqn="sum @8 21600 0"></v:f> <v:f eqn="prod @7 21600 pixelHeight"></v:f> <v:f eqn="sum @10 21600 0"></v:f> </v:formulas> <v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"></v:path> <o:lock v:ext="edit" aspectratio="t"></o:lock> </v:shapetype><v:shape id="Imagen_x0020_4" o:spid="_x0000_i1025" type="#_x0000_t75" alt="http://scielo.sld.cu/img/revistas/mgi/v20n4/f0109404.jpg" style='width:363pt; height:249.6pt;visibility:visible;mso-wrap-style:square'> <v:imagedata src="file:///C:/Users/Lenovo/AppData/Local/Temp/msohtmlclip1/01/clip_image001.jpg" o:title="f0109404"></v:imagedata> </v:shape><![endif]--> <!--[if !vml]--> <!--[endif]--> </p> <p> Ciclo de la fragilidad. </p> <p> <br/> </p> <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/im+2+sara+art.png" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--StartFragment--> </p> <p> <b> ¿Cómo influye la práctica de ejercicio físico durante el envejecimiento? </b> </p> <p> La práctica de ejercicio físico jugará un papel fundamental en nuestra salud durante toda nuestra vida. A partir de los 50 años de edad aproximadamente, comienza una etapa especialmente importante donde el ejercicio, además de ser un elemento clave en la prevención y tratamiento de numerosas enfermedades, será una <b> pieza determinante en la prevención y tratamiento del declive en la capacidad funcional </b> , que suele comenzar a manifestarse a partir de esta edad. <b> La práctica de ejercicio físico es la intervención más eficaz para retrasar la discapacidad y los eventos adversos asociados. </b> </p> <p> La evidencia científica ha demostrado que la realización de ejercicio físico mediante un programa de entrenamiento adaptado al sujeto, con la intensidad y duración suficientes, independientemente de su edad y sexo, conlleva <b> incrementos significativos en la fuerza muscular, la capacidad cardiovascular, movilidad, habilidad motora, salud ósea (aumentos en la densidad ósea y disminución del riesgo de fracturas), autoestima y longevidad. </b> </p> <p> El denominado <b> “entrenamiento multicomponente” </b> se ha propuesto como el tipo de programa más beneficioso para mejorar la capacidad funcional (mantenimiento de la independencia en las actividades básicas de la vida diaria) en los ancianos. </p> <p> El entrenamiento en el adulto mayor, irá dirigido especialmente a <b> mejorar y retrasar todos los cambios degenerativos asociados al envejecimiento </b> , algunos de los cuales hemos nombrado al comienzo de este artículo, enfatizando el trabajo de fuerza, potencia, resistencia cardiovascular, equilibrio, mejora del rango articular… dependiendo de las necesidades específicas del sujeto para el que este diseñado el entrenamiento. </p> <p> Vamos a detenernos un poco más en el <b> entrenamiento de fuerza </b> , a menudo descuidado por nuestros mayores, ya que es la <b> estrategia terapéutica primaria más recomendada para prevenir y revertir la perdida de la masa muscular, fuerza y funcionalidad asociada a la edad. </b> </p> <p> <u> Entrenamiento de fuerza: </u> </p> <p> <b> El entrenamiento de fuerza debería ser recomendado y prescrito apropiadamente a toda la población independientemente de su sexo, edad y nivel de entrenamiento. </b> Diversos estudios y revisiones sistemáticas en población anciana demuestran, que incluso los sujetos de mayor edad mantienen la capacidad de aumentar su masa muscular, fuerza y potencia en respuesta al entrenamiento de fuerza. </p> <p> Será determinante para mejorar parámetros objetivos del síndrome de fragilidad como la velocidad de marcha. Un medidor tan simple <b> como la velocidad a la que caminas, se ha vinculado en numerosas investigaciones con mayor riesgo de mortalidad. </b> <b> </b> </p> <p> Además, una <b> pobre función muscular se relaciona con mayor morbilidad y mortalidad por todas las causas. </b> Las adaptaciones obtenidas a través de un correcto entrenamiento de fuerza mejoraran la calidad de vida, reducirán el riesgo de osteoporosis y lesiones recurrentes (dolores de espalda), y ayudarán a controlar la ganancia de grasa que suele producirse como consecuencia de unos niveles de actividad deficientes y una dieta inadecuada. </p> <p> Es muy importante resaltar la importancia de la masa muscular más allá de sus funciones anatómico-mecánicas (genera movimiento) y bioenergéticas (gasta calorías). No debemos olvidar que el músculo es un importante órgano que desempeña un papel fundamental en la prevención de la mayoría de enfermedades crónicas y metabólicas, y que presenta otra importante función endocrina , paracrina y autocrina, a través de la producción de <b> “mioquinas” </b> . Las mioquinas son unas proteínas que <b> se liberan con la contracción muscular </b> , que tendrán importantes acciones tanto en el propio músculo como en otros órganos tales como huesos, tejido adiposo, cerebro… Relacionado con la temática de este artículo, destacamos sobretodo la acción <b> anti-inflamatoria </b> de las mioquinas. </p> <p> Recordemos la inflamación general causada por el proceso de envejecimiento que nombramos al comienzo del artículo. Esta inflamación crónica producirá alteraciones en las funciones metabólicas e inmunológicas de diferentes órganos. A través del ejercicio físico, <b> con la contracción muscular, se liberaran mioquinas que serán determinantes en la modulación de los procesos inflamatorios asociados al envejecimiento, y por tanto en la prevención o mejora </b> <b> de patologías recurrentes en esta etapa de la vida como diabetes, arterioesclerosis, síndrome metabólico, cáncer… </b> </p> <p> El entrenamiento de fuerza también tendrá un papel importante en la capacidad del anciano para realizar actividades cardiovasculares, ya que puede verse limitado por la falta de fuerza muscular para soportar su propio peso corporal. </p> <br/> <p> <b> ¡LOS MAYORES DEBEN ENTRENAR! </b> </p> <p> Izquierdo et al (2001) estudiaron los efectos de un programa de fuerza de 16 semanas, entrenando tan solo 2 veces a la semana, en dos grupos: uno compuesto por sujetos de 46 años y el otro por sujetos de 64 años. Los resultados finales mostraron que ambos grupos mejoraron la potencia muscular (marcador funcional importantísimo en los ancianos), de tal forma que los valores finales del grupo de 64 años fueron los mismos que los del grupo de 46 años al comienzo del estudio. Esto significa que 2 sesiones a la semana durante 16 semanas pueden devolver a los mayores <b> ¡¡20 AÑOS DE CAPACIDAD FUNCIONAL!! </b> </p> <p> Es importante señalar que <b> no todo vale </b> . El programa de entrenamiento deberá producir un estímulo lo suficientemente intenso como para provocar las adaptaciones que buscamos. Esto significa que la intensidad de nuestro entrenamiento debe ser mayor que la intensidad de nuestras actividades habituales a las que ya estamos acostumbrados y adaptados. </p> <p> Además deberá ser completamente <b> individualizado </b> , teniendo en cuenta factores como, la situación funcional del sujeto, su experiencia previa en el entrenamiento, enfermedades, lesiones… La adherencia será otro elemento clave, ya que si se abandona el programa de ejercicio desaparecerán también sus beneficios y adaptaciones conseguidas. </p> <p> En la actualidad, los avances en el campo de la medicina han aumentado la expectativa de vida al reducir la incidencia de enfermedades contagiosas que en el pasado representaban una amenaza para la población, dando paso a las <b> enfermedades del siglo XXI fundamentalmente relacionadas con el estilo de vida y el sedentarismo. </b> </p> <p> <b> No existe en la actualidad ningún fármaco ni terapia que sea capaz de tratar y mejorar, sin ningún efecto secundario, tantas patologías como el ejercicio físico. Hacernos mayores NO tiene que estar asociado a enfermedad ni fragilidad. </b> </p> <p> <b> “VAMOS A MORIRNOS JOVENES, PERO LO MAS TARDE POSIBLE” </b> <b> (Dr. Mikel Izquierdo). </b> </p> <p> Busca un profesional de la actividad física y comienza YA a disfrutar de todos los beneficios del ejercicio. ¿Podemos ayudarte? ¡Contacta con nosotros! En nuestro centro también podemos ayudarte con otro elemento de gran importancia para mejorar tu salud, la nutrición, a través de nuestro servicio de asesoramiento nutricional. </p> <p> REFERENCIAS: </p> <p> Ageing and Health Programme, World Health Organization. </p> <p> Bellew. (2014). Age Related Motor-Unit Remodeling and Its Effect on Muscle Performance. Strength &amp; Conditioning Journal. </p> <p> Casas Herrero et al. (2015). El ejercicio físico en el anciano frágil: una actualización. Rev Esp Geriatr Gerontol. 50(2):74–81 </p> <br/> <p> Heredia&amp;Peña. (2016). Entrenamiento de la Fuerza para la mejora de la capacidad funcional del Adulto Mayor. IICEFS </p> <p> Heredia et al. (2013). El “músculo”, protagonista de la vida del adulto mayor (y del resto). IICEFS </p> <p> Izquierdo et al. (2001). Effects of strength training on muscle power and serum hormones in middle-aged and older men. J Appl Physiol </p> <p> Izquierdo, E.L Cadore y A Casas Herrero (2014). Exercise intevention in the Physically frail older adult to prevent disability. Kronos. 13 (1). </p> <p> <a> Kalache A, Kickbusch I. A global strategy for healthy ageing. World Health 1997; 50: 2. </a> </p> <p> Ramos&amp;Rodriguez. (2004). Fragilidad en el adulto mayor. Un primer acercamiento. Rev Cubana Med Gen Integr 20(4). </p> <p> Documento de consenso sobre prevención de fragilidad y caídas en la persona mayor Estrategia de Promoción de la Salud y Prevención en el SNS. Ministerio de Sanidad, Servicios Sociales e Igualdad. 2014 </p> <p> <br/> Consenso sobre prevención de fragilidad y caídas en SNS. Guía para desarrollar programas de actividad física multicomponente en recursos comunitarios y locales. Ministerio de Sanidad, Servicios Sociales e Igualdad. 2018 </p> <p> <br/> Informe mundial sobre el envejecimiento y la salud. Organización Mundial de la Salud 2015 </p> <!--EndFragment--> <p> </p> </div> Thu, 05 Jul 2018 11:31:21 GMT 183:739865923 (Sara Laporta Merino) https://www.kaizenepn.es/articulo/entrenamiento-en-mayores9562dd8e entrenamiento,salud,mayores,tercera,edad,poblaciones,especiales,bienestar,fuerza,cardiovascular,riesgo thumbnail https://www.kaizenepn.es/articulos/edulcorantes-artificiales8a69ce07 Aprende el impacto que tiene su consumo en la nutrición humana, y si es buena idea o no incluirlos en tu dieta <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/edulcorantes+info+new.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> 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5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <b> <i> ¿Son peligrosos los edulcorantes artificiales? </i> </b> </p> <p> Los distintos tipos de edulcorantes artificiales han despertado mucha inquietud a la comunidad científica acerca de sus posibles efectos adversos sobre la salud humana, por lo que se han realizado infinidad de estudios sobre estos, siendo actualmente uno de los grupos de sustancias más y mejor estudiados que existen actualmente. </p> <p> De todos estos estudios, se concluye, que en general, y mientras no consuman de forma abusiva y descontrolada, los edulcorantes artificiales son seguros para el consumo humano. Si bien, pueden conllevar algunos problemas: </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Es posible que causen perturbaciones en la flora intestinal en dosis altas y prolongadas en el tiempo. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> De forma aguda, algunos tipos de edulcorantes en cantidades elevadas (especialmente los polioles y alcoholes que suelen ser muy habituales en caramelos o chicles) pueden causar problemas digestivos y tener efectos laxantes. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Algunos tipos pueden dañar la placa dental de forma similar a los azucares. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> Crean una respuesta de insulina anticipada en el momento en que se saborean de forma idéntica a los azucares, sin embargo, esta elevación de insulina es pequeña y de poca duración pues no llegan a elevarse los niveles de glucosa en sangre (algo que si pasaría si consumiésemos azúcar). Esto puede conllevar que, si se consumen solos, nos entre hambre rápidamente debido a la disminución de los niveles de azúcar en sangre. </p> <p> <b> <i> ¿Por qué existe ese temor a los edulcorantes artificiales? </i> </b> </p> <p> Este temor se debe a tres razones. Primero, el hecho de que sean de origen artificial genera temor a personas que, cayendo en la falacia naturalista, piensan que todo lo natural es bueno, y las cosas artificiales son siempre dañinas. </p> <p> Segundo, hay varios estudios en animales que encontraron efectos cancerígenos de estas sustancias, a dosis muy elevadas (mucho mayores que las que un humano podría consumir de forma normal, por ejemplo, para alcanzar las dosis de aspartamo que causaron cáncer en estos estudios, una persona debería consumir docenas de litros de bebidas edulcoradas todos los días durante años). Algunos medios alarmistas mal interpretaron estos estudios y sus efectos todavía se notan actualmente. </p> <p> Tercero, la mal interpretación de los estudios que correlacionan el consumo de edulcorantes artificiales con la obesidad, pensando que correlación implica causalidad. En realidad, las personas que ya están padeciendo de obesidad (normalmente por una ingesta inadecuada de calorías, facilitada en muchos casos por el consumo de azucares), intentan corregir su situación mediante la ingesta de productos light o cero calorías que contienen estas sustancias, no al revés. </p> <p> <b> <i> He escuchado que es mejor consumir azúcar sin más en vez de edulcorantes artificiales, ¿es cierto esto? </i> </b> </p> <p> En absoluto, si bien es posible que los edulcorantes artificiales pueden tener algunos efectos perjudiciales sobre la salud, esto es solo una posibilidad no validada por la ciencia actualmente. Mientras que el efecto negativo de consumir más calorías de las necesarias mediante el abuso de <i> sustancia </i> s vacías de cualquier valor nutricional como el azúcar está más que demostrado tanto por la ciencia como por la epidemia de obesidad y trastornos cardio metabólicos que afligen hoy en día a nuestra sociedad. Se ha comprobado en numerosos estudios, que incluir edulcorantes artificiales en sustitución de azúcar, ayuda a perder peso. </p> <p> <b> <i> ¿Tienen alguna ventaja el consumo de edulcorantes artificiales? </i> </b> </p> <p> Los numerosos estudios realizados en ellos han revelado también que es posible que tengan algunos efectos positivos en la salud humana. </p> <p> Por un lado, sustituyendo azúcar en la dieta por estos edulcorantes artificiales, reducimos considerablemente la cantidad de calorías vacías en nuestra dieta, manteniendo sabores dulces en ella, haciendo seguirla más agradable y por tanto mejorando nuestra adherencia a la dieta. </p> <p> Por otro, esa respuesta anticipada de insulina con su ingesta, aunque tenga efectos negativos sobre la saciedad cuando se consumen de forma aislada (por ejemplo, tomándote una coca cola zero en mitad de la mañana), si se consumen junto a una comida equilibrada, esta respuesta anticipada de insulina hará que nos saciemos antes y ayudará a evitar fluctuaciones grandes de nuestros niveles de azúcar en sangre tras las comidas, mejorando nuestros niveles de energía y ayudando al tratamiento de la diabetes de tipo 2. (Esa misma coca cola zero durante la comida, o un café edulcorado al final de esta. </p> <br/> <p> <b> <i> ¿Puedo consumir edulcorantes artificiales en mi dieta? </i> </b> </p> <p> En general, y con moderación, por supuesto. Teniendo en cuenta lo mencionado en apartados anteriores, de que su uso aislado puede hacer que te entre hambre más rápido entre comidas, por lo que te recomendamos que los utilices junto a tus comidas. </p> <!--EndFragment--> <p> </p> </div> Tue, 03 Jul 2018 11:12:10 GMT https://www.kaizenepn.es/articulos/edulcorantes-artificiales8a69ce07 perdida,de,peso,nutricion,edulcorantes,grasa,dieta,azucar thumbnail https://www.kaizenepn.es/articulos/perdida-de-peso-en-menores50dd4414 Uno de los mayores problemas a los que se enfrenta la sociedad moderna es el de la obesidad infantil. 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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Smart Hyperlink"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Hashtag"></w:LsdException> <w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true" Name="Unresolved Mention"></w:LsdException> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <b> Pérdida de peso en menores. </b> </p> <p> <i> Puntos clave </i> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <i> La obesidad y el sobre peso infantil es un problema de salud muy grave para el menor de forma inmediata, y que va a afectar de manera muy negativa a el resto de su vida si no se soluciona con prontitud. </i> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <i> Las causas de esta pueden analizarse a varios niveles, a nivel fisiológico, la causa es un exceso de consumo de energía en relación con su gasto. Este desbalance puede venir propiciado por problemas psicológicos o familiares y afrontar estos problemas será necesario para tener éxito en la resolución de esta peligrosa condición. </i> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <i> Una dieta adecuada y que se ajuste a las circunstancias del menor y crezca con el es uno de los dos pilares fundamentales a la hora de afrontar este problema, debiendo prestarse especial atención a cubrir necesidades nutricionales esenciales para no entorpecer su crecimiento y desarrollo. </i> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <i> Un programa de ejercicio adaptado al menor será el segundo pilar fundamental a la hora de conseguir corregir el sobrepeso del menor, permitiendo al menor perder la grasa que necesita sin tener que restringir su alimentación de forma que comprometa su normal desarrollo. Además, el ejercicio físico mejorará la autoestima del menor y ayudará a revertir posibles problemas cardio metabólicos existentes y multiplicar los efectos positivos de su dieta. </i> </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <i> El apoyo de su familia es tremendamente importante para tener éxito. Los padres además deben predicar con el ejemplo y no discriminar al menor haciéndole llevar una dieta muy diferente a la suya. </i> </p> <p> <i> </i> </p> <p> Uno de los mayores problemas a los que se enfrenta la sociedad actualmente es el de la obesidad infantil. En el mundo hay ya 124 millones de niños y jóvenes —entre cinco y 19 años— que sufren obesidad, 10 veces más que lo que se registraba hace cuatro décadas. En España el porcentaje de niñas y jóvenes con obesidad ha pasado del 2,3% al 8,2% y del 3,6% al 12% en niños desde 1975, por encima de la media mundial, es una condición que afectará negativamente a multitud de niños de todo el mundo a lo largo de toda su vida y debemos ponerle una solución lo antes posible </p> <p> En este artículo veremos en que consiste la obesidad infantil, que riesgos supone, y cual es la mejor manera de intervenir ante este problema para asegurarnos que nuestros hijos tienen una vida larga y saludable. </p> <p> <b> <i> Diagnosticando el problema de la obesidad infantil. ¿Tiene mi hijo sobrepeso? </i> </b> </p> <p> La obesidad, la definimos como un exceso de grasa corporal, sin embargo, los métodos disponibles para la medida directa de la grasa corporal pueden presentar problemas graves, ya que los más precisos suelen ser demasiado caros para emplearse, y los métodos más baratos no suelen ser demasiado precisos ni consistentes. </p> <p> Por esta razón, la obesidad se suele valorar utilizando indicadores indirectos de la grasa corporal obtenidos a partir de medidas antropométricas sencillas. El que se utiliza con mayor frecuencia es el índice de masa corporal (IMC), que es el resultado de dividir el peso en kilogramos por la talla en metros al cuadrado (kg/m2), al igual que la circunferencia de la cintura. </p> <p> En la actualidad se acepta que la obesidad infantil se define en función de los valores de IMC referidos a cada edad y sexo, unos valores por encima de 25 se considerarán como sobrepeso que precisa de intervención, y un valor superior a 30, como obesidad que debe ser corregida con aún más urgencia. Una circunferencia de cintura superior al 75% de la altura del menor, sería también considerada como signo de padecer obesidad. </p> <p> <b> <i> ¿Qué riesgos supone el sobre peso o la obesidad en un menor? </i> </b> </p> <p> Los riesgos y problemas que genera son numerosos y a varios niveles: </p> <br/> <p> <!--[if !supportLists]--> · <!--[endif]--> Psicosociales: Puede desencadenar en discriminación y exclusión social por parte de sus compañeros. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Aceleración patológica del crecimiento: Pudiendo provocar una menarquía precoz. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Trastornos en el sistema nervioso central provocando lo que se conoce como pseudotumor cerebral o también conocido como hipertensión Endo craneana idiopática. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Trastornos en el aprendizaje: Los menores con sobrepeso son más propensos a tener problemas de rendimiento académico que menores con un peso saludable. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Respiratorio: provocando la aparición de apnea durante el sueño y otros trastornos respiratorios por mayor susceptibilidad a sufrir infecciones. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Cardiovascular: La obesidad y el sobre peso se asocia, sobre todo en los adolescentes, con tensión arterial elevada, concentraciones de lípidos y lipoproteínas anormales y elevación de la insulina plasmática. También se trata de una población con riesgo elevado de presentar enfermedades cardiovasculares en la vida adulta causando hipertrofia cardíaca e incrementando el riesgo de muerte súbita. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Ortopédico: puede causar malformaciones en los huesos del menor. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Metabólico: Aumenta la resistencia a la insulina, pudiendo desembocar en diabetes de tipo II, y gota entre otras enfermedades. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Hormonales: Causando perturbaciones en los niveles de hormonas sexuales, que pueden desembocar en la aparición de ginecomastia en varones (aparición de mamas) o síndrome de ovario poliquístico en mujeres (un trastorno metabólico y hormonal que puede causar la aparición de bello corporal y facial en mujeres, así como infertilidad) </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Mayor riesgo de sufrir cáncer y menos posibilidades de sobrevivir a uno. </p> <p> Existe además un riesgo añadido, y es que la obesidad en menores puede tener consecuencias para toda la vida de la persona afectada. Los niveles de grasa corporal que el cuerpo humano entiende necesarios para su supervivencia, vienen fuertemente determinados por factores genéticos (que no podemos cambiar) y epigenéticos, que si podemos cambiar pues responden a cambios en el entorno. Existe una ventana limitada en el tiempo del momento en que podemos afectar este termostato, determinando el nivel de grasa hacia el que la persona tenderá a gravitar de forma natural a lo largo de su vida. Esta ventana según muestra la evidencia científica actual se cierra durante la mitad de la adolescencia. </p> <p> Por lo tanto, un menor que permanezca en una condición de sobrepeso a lo largo de su niñez y adolescencia va a experimentar durante toda su vida una dificultad mucho mayor de perder grasa y mantener un peso saludable que le va a exponer a todos los riesgos asociados con la obesidad y el sobrepeso que hemos visto, magnificados aún más durante la edad adulta y especialmente en la vejez. </p> <p> Por otro lado, si intervenimos lo suficientemente pronto y devolvemos al menor a unos porcentajes de grasa saludables lo más pronto posible, podremos “programar” a su cuerpo para que gravite hacia unos niveles de grasa saludable de forma natural, facilitándole mantener una composición corporal saludable durante el resto de su vida. </p> <br/> <p> <b> <i> </i> </b> </p> <p> <b> <i> ¿Cuál es la causa de la aparición de sobrepeso u obesidad en un menor? </i> </b> </p> <p> Existen factores genéticos, así como algunas enfermedades que pueden predisponer al menor a sufrir esta condición, en este último caso, una intervención farmacológica puede eliminar o al menos reducir significativamente los síntomas relacionados. </p> <p> Al margen de estas condiciones, que son mucho mas raras de lo que se suele pensar, pueden existir otras causas a otros niveles ( <a href="http://www.kaizenepn.es/articulos/la-causa-de-la-obesidad"> http://www.kaizenepn.es/articulos/la-causa-de-la-obesidad </a> ), especialmente a nivel psicológico, es posible que el menor esté intentando calmar su ansiedad o reducir sus niveles de estrés a través de la comida o lidiar con problemas emocionales a través de esta, y en estos casos será necesario también ayuda psicológica para solucionar estos problemas subyacentes que están provocando este comportamiento disfuncional y dañino. </p> <p> También el entorno es un factor que contribuye mucho a la obesidad infantil, si los padres del menor tienen una dieta poco adecuada y son sedentarios, es muy probable que el menor también aprenda esos hábitos poco saludables de su entorno y termine desarrollando esta condición. En estos casos, que la familia entera se enfrente al problema de manera conjunta multiplicará las probabilidades de éxito de todos y ayudará al menor a tener una actitud más positiva respecto de la actividad física y llevar una correcta alimentación. </p> <p> Más allá de estos escenarios, en este artículo nos vamos a centrar en factores biológicos y directamente influenciables por cambios en el estilo de vida. A este nivel de análisis, la principal causante de una condición de sobrepeso u obesidad es un desbalance prolongado en el tiempo de la cantidad de energía que el menor consume a través de la comida y su gasto calórico. </p> <p> Es decir, el menor esta de forma frecuente, comiendo más de lo que necesita para abastecer sus necesidades energéticas diarias, y este exceso de energía se ha ido acumulando poco a poco en forma de grasa corporal hasta llegar a la condición actual. </p> <p> Esas condiciones genéticas o enfermedades pueden afectar tanto a la partición de las calorías ingeridas, como a la capacidad del menor para gastar energía, pero la causa de la ganancia de peso siempre va a ser un exceso de consumo de energía en relación al gasto que realiza el menor. </p> <p> Junto a este concepto, debemos hablar de la idea de “partición nutricional”, que hace referencia a la función a la que el cuerpo destina la energía que recibe, así como el lugar del que obtiene energía para funcionar. </p> <p> Idealmente, buscaremos que el cuerpo “particione” la energía que recibe hacia el tejido magro del menor en desarrollo: Sus huesos, músculos y demás órganos, así como a moverse, haciendo que la persona se sienta enérgica y motivada para realizar las acciones de su día a día; en lugar de hacia el tejido graso, que como ya sabemos, cuando alcanza un volumen excesivo provoca numerosos problemas. </p> <p> La mejor manera de mejorar esta partición, es tener una dieta adecuada y variada que cumpla las necesidades energéticas y nutricionales del menor (sin excederlas), y realizar actividad física frecuente y vigorosa. </p> <p> Por tanto, podemos concluir que el sobrepeso del menor, estará siendo causado por un problema en su alimentación, o falta de actividad física, o una combinación de ambas. </p> <p> <b> <i> </i> </b> </p> <p> <b> <i> ¿Cuál es la mejor manera de conseguir que un menor pierda peso? </i> </b> </p> <p> Es una cuestión muy delicada debido a que hay que equilibrar dos factores que son hasta cierto punto contradictorios: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Primero, para que el menor pierda grasa y evitemos todos los problemas que el sobrepeso supone, tenemos que revertir este desbalance energético en la otra dirección, haciendo que el menor gaste más energía de la que consume. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Segundo, para que el menor continúe desarrollándose con normalidad, debe consumir suficiente energía y nutrientes para tener la materia prima que necesita para seguir creciendo. </p> <p> Los menores tienen una ayuda adicional a la hora de perder peso que los adultos no tienen, sus elevados niveles hormonales. Con estos, su cuerpo asegura que haya suficiente energía disponible (ya sea obtenida de la comida, o movilizando energía ya acumulada en forma de grasa) y maximiza la eficiencia en la utilización de nutrientes. Además, el propio proceso de crecimiento requiere una cantidad de energía bastante grande, lo que facilitará que el menor pierda grasa si las circunstancias son las adecuadas. </p> <p> Para maximizar nuestras posibilidades de éxito, debemos abordar el problema desde dos frentes diferentes </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> El frente nutricional </b> </p> <p> Para que un menor continúe su desarrollo de forma normal, necesita fundamentalmente 2 cosas: </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Suficiente energía, que, en el caso del menor con sobrepeso, tiene de sobra en la forma de grasa corporal, y salvo en algunos casos de problemas genéticos o enfermedades metabólicas, puede acceder a ellos con facilidad gracias a sus niveles hormonales para abastecer sus necesidades energéticas. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Suficientes nutrientes, en esta categoría entrarían todas las materias primas necesarias para el crecimiento del menor y demás elementos necesarios para que su cuerpo funcione correctamente. Aquí, nos encontramos con: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Proteína: Todas las estructuras del cuerpo que no son grasa corporal están hechas principalmente de proteínas. Además, también son necesarias para la producción de la mayoría de hormonas y enzimas del cuerpo. Consumir una cantidad adecuada de proteínas de alta calidad es de vital importancia para el correcto desarrollo de un menor. Ya que las proteínas pueden ser consumidas como energía en condiciones de poca disponibilidad energética, el menor que necesite perder peso deberá consumir una cantidad de proteína mayor para asegurarnos de que tiene la suficiente cantidad disponible para el crecimiento. Además, una dieta alta en proteínas tiene otras ventajas (vuelve pronto para leer nuestro próximo artículo en el que hablaremos de las ventajas de tener suficientes niveles de proteínas en tu dieta) </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Ácidos grasos esenciales, son los llamados Omega 3 y 6, muy importantes debido a su papel en la modulación del sistema inmune y hormonal, así como la formación del cerebro y del resto del sistema nervioso del menor. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Minerales, necesarios para el crecimiento y correcta formación del sistema oseo y buen funcionamiento del sistema muscular, mereciendo especial atención el calcio, magnesio y potasio. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> Vitaminas y fitonutrientes, imprescindibles para la realización de todos los procesos biológicos que se producen en el cuerpo. </p> <p> La mejor manera de asegurar que el menor reciba todos los nutrientes necesarios, es a través de una dieta equilibrada, variada y no restrictiva, entendiendo por ella una dieta que: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Incluya todos los grupos alimenticios en su justa medida: Carnes, pescados y derivados, lácteos, cereales, legumbres, frutas, verduras y hortalizas. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Aseguré una cantidad suficiente de proteínas y ácidos grasos esenciales. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Incluya multitud de fruta, verdura y hortalizas para proveer al menor de todos los minerales y vitaminas necesarios para su desarrollo. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> Sirva a su vez para inculcarle unos hábitos alimenticios saludables que le vayan a servir para tener una vida larga y llena de salud. </p> <p> La cantidad de energía y de nutrientes que el menor necesita para desarrollarse viene determinada en función de su edad, y su masa magra total (todo su peso que no es grasa). Dado que estos dos factores varían con rapidez, la dieta del menor debe ajustarse con frecuencia. Debido a esto y a la necesidad de que se ajuste perfectamente a las circunstancias del menor y sus niveles de actividad, es necesario que sea supervisada por un profesional que sepa como tratar a estas poblaciones. </p> <p> <!--[if !supportLists]--> - <!--[endif]--> <b> El frente de la actividad física </b> </p> <p> El déficit de energía creado a partir de la dieta, no debe ser demasiado grande para no perturbar el desarrollo del menor. Por esto, y para beneficiarnos de sus efectos sobre la partición nutricional, recomendamos que la mayor parte del déficit energético sea creado a partir de incrementos de actividad física. </p> <p> Más específicamente, recomendamos actividad física vigorosa debido a sus efectos beneficiosos que tendrá sobre el desarrollo muscular y oseo del menor. Principalmente, a través de actividades dinámicas y juegos buscando siempre que el menor disfrute todo lo posible con la realización de actividad física. Es muy importante que intentemos que el menor disfrute realizando la actividad física para asegurarnos por un lado de que vaya hacer la cantidad suficiente para revertir su condición, y por otro sentar hábitos saludables de actividad física. </p> <p> Es muy importante el apoyo psicológico al menor al inicio de un programa de actividad física por parte de su entorno más cercano. Muchos menores con sobrepeso tienen sentimientos negativos muy fuertes hacia la práctica de deporte debido a experiencias traumáticas relacionadas con su condición, así como que experimentarán una dificultad desproporcionada realizando determinadas acciones que otros niños de su edad pueden hacer sin problemas. Es altamente recomendable empezar con actividades que el menor pueda realizar con cierta facilidad y experimentar “éxitos” en su realización con frecuencia para motivarle a seguir esforzándose y evitar que desanime o pierda la motivación enfrentándose a un reto que ve imposible de superar. </p> <p> En Kaizen solemos recomendar, especialmente a adolescentes, una combinación de entrenamiento de fuerza y cardiovascular en forma de juegos. </p> <p> Por un lado, el entrenamiento de fuerza es completamente escalable a las capacidades del menor, y le permite superarse a sí mismo con frecuencia, motivándole a buscar superarse una y otra vez. Además, se ha demostrado que el entrenamiento de fuerza tiene efectos muy poderosos sobre los niveles de autoestima de los que lo practican, algo muy beneficioso para los menores que sufren de sobre peso. A parte de eso, ( visita nuestro siguiente artículo para aprender más acerca de como el entrenamiento de fuerza te ayuda a perder peso <a href="http://www.kaizenepn.es/articulos/fuerza-grasa"> http://www.kaizenepn.es/articulos/fuerza-grasa </a> ) el entrenamiento de fuerza tiene tanto para menores como adultos, un efecto multiplicador positivo en la tarea de perder grasa que otras formas de entrenamiento no tienen. </p> <p> El componente de trabajo cardiovascular nos permite generar un déficit calórico más pronunciado, así como revertir problemas que puedan existir en el sistema cardiovascular del menor con sobre peso. </p> <p> <b> <i> <u> Preguntas frecuentes: </u> </i> </b> </p> <p> <b> <i> ¿No es mejor esperar a que el menor sea mayor antes de ponerle a dieta? </i> </b> </p> <p> Absolutamente no, como hemos visto la obesidad en menores puede tener consecuencias para toda la vida de la persona afectada. Un menor que pase la adolescencia con unos niveles de grasa corporal elevados, tendrá para toda su vida una dificultad significativamente mayor para tener unos niveles de grasa saludables que le expondrá a multitud de riesgos durante su vida adulta. Esto es cierto tanto si existen ya problemas cardio metabólicos en el menor o no. </p> <p> <b> <i> ¿Puedo poner a mi hijo una dieta de alguna revista o hecha para otra persona? </i> </b> </p> <p> No, un menor necesita una dieta específicamente hecha para el atendiendo a sus circunstancias y niveles de actividad, y que se actualice y revise con frecuencia para asegurar que cumple los requisitos necesarios para no entorpecer su crecimiento. </p> <p> <b> <i> ¿Es recomendable que toda la familia se ponga a régimen junto al menor? </i> </b> </p> <p> Aunque las cantidades de alimentos son específicas de cada persona, es altamente recomendable que toda la familia coma los mismos tipos de alimentos del menor para que no se sienta excluido o marginado, así como evitar que haya en la casa alimentos poco conducentes a una composición corporal aceptable y crear un entorno doméstico en el que la actividad física sea un elemento esencial de las vidas de sus miembros. El apoyo psicológico al menor por parte de su entorno cercano es vital para que este tenga éxito en su pérdida de peso. </p> <p> <b> <i> ¿Es peligroso que un menor entrene con pesas? </i> </b> </p> <p> No, es un mito falso que el entrenamiento con pesas o la actividad física vigorosa entorpece el crecimiento, siempre que el menor este recibiendo la nutrición adecuada. No obstante, el entrenamiento de fuerza no se vuelve realmente productivo para el menor hasta que comienza la adolescencia, por carecer este del entorno hormonal adecuado para adaptarse correctamente a las demandas que este impone. </p> <p> En cualquier caso, el entrenamiento de fuerza, correctamente realizado y supervisado por un profesional, es perfectamente seguro para menores y puede tener beneficios adicionales para los menores con sobre peso debido a su fácil escalabilidad y efectos positivos sobre la perdida de peso y formación del sistema oseo y muscular. </p> <br/> <br/> <br/> <!--EndFragment--> <p> </p> </div> Fri, 22 Jun 2018 13:10:33 GMT https://www.kaizenepn.es/articulos/perdida-de-peso-en-menores50dd4414 perdida,de,peso,obesidad,nutrición,entrenamiento,fuerza,infantil,menor thumbnail https://www.kaizenepn.es/articulos/pero-es-que-no-tengo-tiempod1ebaa32 Una de las excusas que solemos dar cuando pensamos en empezar un plan de entrenamiento o una dieta. Descubre en este artículo que si tienes tiempo, y que debes dedicárselo a estas dos cosas. <div> <img src="https://cdn.website-editor.net/md/and1/dms3rep/multi/116153.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF></w:DoNotPromoteQF> <w:LidThemeOther>ES</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> 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mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <b> Pero… ¡Es que no tengo tiempo! </b> </p> <p> Es una de las frases que escuchamos con más frecuencia en nuestra línea de trabajo. Entendemos que deberíamos hacer ejercicio y cuidar nuestra alimentación, que son cosas importantes, pero… no tenemos tiempo para ello. </p> <p> La verdad es… que los días tienen 24 horas para todos, y las semanas tienen para el rico y para el pobre 7 días, la verdad es, que no es una prioridad. </p> <p> Pero, ¿debe ser una prioridad para ti? ¿Qué es de verdad lo más importante en tu vida? Algunos dirán que su familia, otros que su carrera profesional, y que todo su tiempo tienen que dedicárselo a alguna de estas dos cosas, dejando de lado, el elemento esencial que hace todo esto posible. </p> <p> Tu cuerpo, tu cuerpo es el vehículo a través del que vas a experimentar toda tu vida, todo lo que vayas a vivir, las experiencias que vayas a tener, van a ser a través de él, y solo hasta y cuando este te lo permita. Por ello, mantenerlo en buen estado es indispensable si de verdad quieres vivir tu vida al máximo, y la actividad física y una nutrición adecuada son requisitos indispensables para ello. Evitar ambas es similar al caso de un taxista que decide no llevar nunca su coche a revisión, ni parar a hinchar las ruedas ni cambiar el aceite porque piensa que su tiempo está mejor empleado transportando clientes que prestando atención a su verdadera fuente de ingresos. En algún momento, el taxi empezará a dejar de funcionar, y cuando lo haga, el taxista irresponsable pasará días o semanas sin poder trabajar. Las consecuencias de ignorar el mantenimiento de nuestro cuerpo, pueden ser mucho más dramáticas que las de este ejemplo, por tanto, es muy importante que si no estas prestando a tu cuerpo la atención que necesita, te replantees tus prioridades antes de que sea demasiado tarde </p> <p> <b> <i> No lo hagas por ti, hazlo por tus seres queridos </i> </b> </p> <p> Cuando viajas en un avión, las azafatas nos dicen que, en caso de emergencia, nos pongamos nosotros primero la máscara de oxígeno, antes que ayudar a ponérsela a otras personas, como niños pequeños o personas mayores. Esto puede parecer un poco egoísta a primera vista, pero tiene una justificación muy sencilla. Si no te pones tu máscara primero, no solo no podrás ayudar a otras personas, si no que serás parte del problema y tendrá que ayudarte a ti también. Si quiere ayudar a otras personas, el primer paso y más importante es ayudarte a ti mismo. </p> <p> Si lo más importante para ti es tu familia, lo primero eres tú, si lo más importante para ti es tu trabajo, lo primero eres tú, si es la música, lo primero eres tú. Es a través de tu cuerpo con lo que podrás disfrutar de todo esto y más, así que, sea lo que sea lo que más valoras en tu vida, comienza cuidando del instrumento que te permitirá conseguirlo. </p> <p> <i> Dicen que una vez un leñador muy trabajador se presentó a una oferta de empleo en un bosque. Viendo su motivación y su energía, le contrataron enseguida. El jefe le dio un hacha y le mando a cortar árboles. </i> </p> <p> <i> Cuando acabó el primer día, el dedicado leñador había conseguido traer 18 árboles, una cifra impresionante. Pero el hombre era muy trabajador y quería demostrar que podía hacerlo todavía mejor, y el día siguiente salió a batir su record. Sin embargo, al finalizar el día, solo pudo volver con 15 troncos. </i> </p> <p> <i> Conforme iban pasando los días el leñador se esforzaba por superarse, pero pese a gastar tanta energía, cada vez volvía con menos árboles. Estaba desesperado. </i> </p> <p> <i> Fue a hablar con su jefe y le explicó la situación. </i> </p> <p> <i> – No lo entiendo. Por más que me esfuerce, cada día corto menos árboles. </i> </p> <p> <i> El hombre que le había contratado le miró y preguntó: </i> </p> <p> <i> – ¿Cuánto haces que no afilas el hacha? </i> </p> <p> <i> – ¿Afilar? No tengo tiempo para afilar. Estoy muy ocupado cortando árboles. </i> </p> <br/> <br/> <br/> <br/> <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/2803a3bc-991f-48e1-8907-35b30439d6bc.png" alt="" title=""/> <span> </span> </div> Wed, 20 Jun 2018 12:25:11 GMT https://www.kaizenepn.es/articulos/pero-es-que-no-tengo-tiempod1ebaa32 entrenamiento,tiempo,salud,eficiencia,nutrición,bienestar thumbnail https://www.kaizenepn.es/articulos/hipertrofia-parteIa044c4bc <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML></o:RelyOnVML> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> 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mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> El aumento de masa muscular es <b> uno de los objetivos más buscados </b> por los practicantes del entrenamiento de fuerza con fines tanto estéticos como de rendimiento y salud. La selección de ejercicios enfocada a este propósito supone un tema de gran interés en el que podemos leer y escuchar infinidad de información y opiniones aparentemente convincentes, aunque muchas veces puedan resultar incluso contradictorias: artículos, videos, profesionales (o no tan profesionales), el más “tocho” de tu gimnasio… Todos afirman conocer los ejercicios clave para conseguir los resultados que tanto buscamos… </p> <p> ¿A quién debemos creer? ¿Cuáles serán los mejores ejercicios para el aumento de la masa muscular? </p> <p> En esta serie de artículos intentaremos proporcionarte las herramientas necesarias para que <b> tú </b> con tu <b> propio criterio </b> , QUE TAMBIÉN SE ENTRENA, seas el encargado de tomar la decisión. Para ello, propondremos <b> CUATRO PRINCIPIOS demostrados tanto por la ciencia como por la práctica </b> , que deben ser respetados a la hora de seleccionar los ejercicios en un programa de hipertrofia muscular. Además plantearemos otra serie de <b> recursos que complementan a estos principios básicos </b> , y que en conjunto te permitirán encontrar <b> los ejercicios óptimos para exprimir tu potencial de crecimiento </b> , en base a <b> tus necesidades y características individuales. </b> </p> <div> <p> <i> Muchos tipos de programas pueden provocar cierto grado de desarrollo muscular, pero nada funcionará mejor que un programa diseñado específicamente para este objetivo. </i> </p> </div> <br/> <p> <u> HIPERTROFIA Y SOBRECARGA PROGRESIVA: </u> </p> <p> <u> Empezando por lo básico: desequilibrando la homeostasis para crecer. “Shock your muscles” (Arnold Schwarzenegger). </u> </p> <p> <b> De forma natural el cuerpo tiende a un estado de equilibro denominado homeostasis </b> . Cualquier <b> estresor externo de la suficiente magnitud </b> como para <b> desequilibrar </b> esta homeostasis, provocará una <b> respuesta adaptativa </b> en el organismo, que intentará no solo recuperar su nivel de equilibrio anterior, si no conseguir <b> esta homeostasis en una condición más favorable </b> para poder enfrentarse de nuevo a ese estímulo estresor. </p> <p> Quizás desconocíais que este proceso se denomina <b> síndrome general de adaptación </b> , pero seguro que alguna vez habéis escuchado… <b> “Lo que no nos mata, nos hace más fuertes” </b> . Esta frase nos permite comprender y recordar de forma sencilla el fenómeno al que nos referimos, aunque obviamente no hay que sacar esta idea de contexto, y tal y como recoge <b> la ley del umbral, </b> la magnitud de este estímulo estresor deberá encontrarse entre dos umbrales, <b> superando el umbral de mantenimiento en el que nos encontramos pero sin sobrepasar el umbral de máxima tolerancia. </b> </p> <p> Aplicando estos conceptos directamente al proceso de la hipertrofia muscular, encontramos que cuando sometemos al músculo esquelético a un <b> estímulo de sobrecarga </b> (desequilibrando la homeostasis), seguido del descanso y nutrición adecuados, el resultado será una adaptación en el organismo en forma de crecimiento muscular. </p> <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/hipertrofia+I.png" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> 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</xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> Este estímulo de sobrecarga no solo debe ser suficiente para perturbar la homeostasis del sistema musculo esquelético sino que además deberá aumentar su magnitud con el tiempo conforme nos acercamos a nuestro máximo potencial o límite genético. </p> <p> Así, una persona que acaba de empezar a entrenar, podrá obtener ganancias musculares con volúmenes de entrenamiento muy reducidos, es decir con estímulos relativamente pequeños. Por otro lado, una persona que lleve más tiempo entrenando y haya alcanzado ciertos niveles de desarrollo muscular, necesitará volúmenes de entrenamiento mucho mayores para conseguir producir esa sobrecarga y seguir progresando. </p> <p> Por consiguiente, en la elección de los ejercicios para nuestro programa de entrenamiento, el primer principio de selección y <b> REQUISITO IMPRESCINDIBLE </b> será que supongan una <b> sobrecarga suficiente en aquellos músculos que deseemos hipertrofiar </b> . Este estímulo además deberá <b> aumentar su magnitud con el tiempo </b> para seguir desequilibrando el estado de homeostasis del cuerpo y provocar una adaptación, en este caso, el aumento de la masa muscular. </p> <p> Esta idea que puede parecer básica es de gran importancia, es más, podríamos decir que una persona que este empezando a entrenar no necesitaría aplicar más principios de selección de ejercicios en su entrenamiento que este para comenzar a ver resultados. </p> <p> <b> <u> 1º Principio </u> </b> <b> : </b> Elegir ejercicios que <b> sobrecarguen significativamente </b> los grupos musculares que queramos hipertrofiar. </p> <p> Es necesario hacer la siguiente matización para terminar de concretar en que consiste la correcta aplicación de este primer principio: </p> <p> Durante la ejecución de un movimiento los grupos musculares participantes irán fatigándose en diferentes grados, de tal forma que el <b> final de la serie </b> estará determinado por <b> aquel músculo que antes llegue a su máximo umbral de fatiga. </b> </p> <div> <p> <i> “Una cadena es tan fuerte como su eslabón más débil”. </i> </p> </div> <br/> <p> Este musculo, que se suele denominar como <b> “punto débil” o “factor limitante” </b> será el que <b> mayor estímulo </b> reciba durante el ejercicio, y por tanto en la selección de ejercicios para un determinado músculo objetivo, debemos elegir aquellos movimientos en los que este sea el factor limitante. </p> <p> Los otros músculos implicados en el movimiento recibirán también un estímulo significativo siempre que alcancen un <b> mínimo nivel de fatiga </b> , siendo este mínimo nivel de fatiga necesario <b> mayor </b> para obtener una respuesta adaptiva mientras <b> más avanzado </b> sea el sujeto. Esto es algo que se debe considerar en el momento de contabilizar el volumen total que recibe un grupo muscular. </p> <div> <p> <i> “Una fibra muscular que es reclutada pero no fatigada no ha sido entrenada” ( </i> Dr <i> . Vladimir </i> Zatsiorsky). </p> </div> <br/> <p> <u> ENTONCES… ¿ENTRENAR PIERNA NO HARÁ CRECER MIS BRAZOS? </u> </p> <p> Debemos entender la hipertrofia como una <b> adaptación que se produce a nivel local </b> y no sistémico. A través del entrenamiento, aplicaremos tensión en el músculo que <b> perturbará solo la integridad de las fibras musculares implicadas en el ejercicio </b> . </p> <p> La creencia en cuanto a los beneficios de entrenar grandes grupos musculares por sus posibles consecuencias positivas en el crecimiento de otros músculos más pequeños <i> (“haz sentadillas si quieres hacer crecer tus bíceps” </i> ) deriva del hecho de que el entrenamiento de fuerza provoca <b> elevaciones transitorias post-ejercicio de varias hormonas anabólicas </b> , siendo estas <b> elevaciones más pronunciadas conforme mayor es la musculatura </b> implicada en la sesión. Existen autores que defienden la transcendencia de estas elevaciones agudas en las adaptaciones hipertróficas mientras que otros han puesto en duda su importancia, alegando que el incremento en la concentración hormonal tras el ejercicio se produciría con la función únicamente de <b> movilizar depósitos de combustible </b> , sin tener <b> ningún impacto en la respuesta final </b> (Schoenfeld, 2013). <b> </b> </p> <p> Autores como West &amp; Phillips (2010) sitúan la respuesta hormonal al ejercicio en la punta de una hipotética pirámide de relevancia de factores influyentes en la hipertrofia muscular, como factor menos determinante. Schoenfeld (2013) realizó una revisión en este tema exponiendo que las investigaciones realizadas hasta el momento son contradictorias lo que impide sacar conclusiones definitivas, aunque parece que si finalmente existiese relación entre estas elevaciones hormonales transitorias y las ganancias de masa muscular, el impacto sería bastante modesto. </p> <p> La controversia existente actualmente nos hace pensar que <b> maximizar la respuesta hormonal endógena no sería a priori un factor prioritario a tener en cuenta en la selección de ejercicios </b> para un programa de hipertrofia muscular. <b> </b> </p> <p> <u> ¿QUÉ FACTORES BUSCAMOS MAXIMIZAR CON LA ELECCIÓN DE NUESTROS EJERCICIOS? </u> </p> <p> Existen <b> tres mecanismos clave </b> para la hipertrofia planteados por Schoenfeld (2010): <b> tensión mecánica, estrés metabólico y daño muscular </b> , de los cuales, el aumento progresivo de la <b> tensión mecánica parece ser el principal impulsor para el crecimiento </b> . De este modo, la selección de ejercicios debe atender a estos 3 componentes, <b> especialmente a la tensión mecánica, </b> entendida como la tensión experimentada en el músculo cuando se moviliza una carga y que dependerá fundamentalmente de la magnitud de esta. </p> <p> <b> <u> Entendiendo la teoría para poder llevarla a la práctica: </u> </b> </p> <p> La evidencia científica indica que <b> diferentes rangos de repeticiones </b> (y por tanto diferentes tiempos bajo tensión) pueden originar la <b> misma hipertrofia </b> siempre y cuando el <b> VOLUMEN </b> (expresado como el producto de las repeticiones por las series por la carga) <b> sea </b> equivalente, con una <b> intensidad de esfuerzo lo suficientemente alta </b> para que el estímulo sea significativo. </p> <p> En consecuencia, el <b> VOLUMEN podría considerarse la variable más determinante en la hipertrofia muscular </b> (Helms et al., 2014), al ser la forma más directa de incrementar <b> la tensión mecánica, el estrés metabólico y el daño muscular. </b> </p> <p> Relacionar todos los puntos nombrados hasta ahora nos llevará a encontrar el segundo principio para la selección de ejercicios de un programa enfocado a la ganancia de masa muscular. Hemos recordado como toda adaptación necesita una <b> sobrecarga progresiva </b> para producirse a lo largo del tiempo. Si el <b> volumen es la variable más importante a considerar en un programa de hipertrofia, este debe aumentar gradualmente </b> para seguir suponiendo un estímulo efectivo para el crecimiento conforme vayamos alcanzando niveles mayores de desarrollo muscular. Definido como el producto de las series por las repeticiones por la carga, el aumento de cualquiera de estos factores provocará un aumento del volumen. Teniendo en cuenta que tenemos un tiempo de entrenamiento y recuperación limitado y que nuestro programa debe moverse mayoritariamente en intensidades entre el 6-12 RM (Schoenfeld, 2016), aumentar el peso movilizado en el ejercicio será la mejor forma de aumentar el volumen y continuar progresando a medio-largo plazo. </p> <p> <b> <u> 2º Principio </u> </b> <b> : </b> Seleccionar ejercicios en los que podamos <b> aumentar el volumen periódicamente </b> a lo largo de nuestra planificación. </p> <p> Una consecuencia de este segundo principio es que al menos una parte significativa de los ejercicios seleccionados deben ser <b> movimientos en los que podamos modular la carga utilizada con precisión, que nos permitan realizar incrementos de peso viables con la frecuencia suficiente. </b> Por ejemplo, no será lo mismo progresar en un press banca con mancuernas, teniendo que aumentar la carga cuatro kilos totales si deseamos progresar en los pesos utilizados, que realizar el mismo ejercicio con barra contando con unos microdiscos, pudiendo incrementar el peso de manera más progresiva y factible. </p> <p> <b> <u> Ejemplo práctico: </u> </b> </p> <p> Aplicando este principio, un excelente planteamiento consistiría en establecer la <b> base de nuestro programa </b> con aquellos movimientos que consideremos que mejor se adaptan al primer principio, <b> sobrecargar significativamente la musculatura objetivo, </b> asegurándonos de que <b> el volumen va aumentando </b> en estos ejercicios a lo largo de nuestra programación. Como acabamos de señalar, será importante pensar en la <b> viabilidad del aumento de carga progresivo </b> en el momento de seleccionar estos ejercicios principales. </p> <p> Aquí podéis observar una gráfica de un mesociclo de mi propio entrenamiento, en el cual elegí la sentadilla frontal como ejercicio principal de tren inferior, utilizando discos fraccionales de 0,25kg, 0,5kg y 1kg para facilitar la progresión continua y frecuente a lo largo de mi programa. </p> <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/hipertrofia+I-a1b9ff55.png" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML></o:RelyOnVML> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> 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5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> En la tabla podéis ver más detenidamente los datos representados en la gráfica y como el volumen total de entrenamiento (series x repeticiones x carga) fue incrementándose a lo largo de 8 semanas. </p> <p> Esto no significa que el volumen deba aumentar de manera constante, teniendo que progresar en todos vuestros ejercicios semana a semana, ni siquiera mes a mes. Una buena estrategia sería plantear vuestra periodización en base a <b> ciclos de especialización </b> , en los que deis <b> prioridad al volumen de aquellos ejercicios que sobrecarguen los músculos en los que queráis centraros </b> en esa fase, manteniendo los movimientos seleccionados para su entrenamiento el tiempo suficiente como para cercioraros de que se produce este aumento del volumen. </p> <p> Si utilizásemos una gráfica como medio de representación del volumen de entrenamiento de una <b> persona a lo largo de todos sus años entrenando </b> , deberíamos ver una tendencia similar a la observada en la gráfica anterior de mi sentadilla frontal, en la que el <b> volumen se va incrementando </b> a lo largo del tiempo. </p> <br/> <p> <u> ¿CADA CUÁNTO TIEMPO TENGO QUE CAMBIAR MIS EJERCICIOS? ¿Y LA CONFUSIÓN MUSCULAR? </u> </p> <p> Para dar respuesta a esta pregunta tan comúnmente planteada debemos tener en cuenta dos puntos básicos que quizás pueden resultar algo contradictorios. </p> <p> Por un lado, para que el aumento del volumen necesario para esa sobrecarga progresiva determinante ocurra, necesitamos “ser especialistas” en nuestro ejercicio elegido para estimular un músculo o grupo muscular concreto. Esto es debido a que las primeras adaptaciones a nuevos ejercicios ocurren a través de vías neurales (Chilibeck et al, 1998). No es hasta que <b> se adquiriere la habilidad de realizar el patrón de movimiento de un ejercicio, cuando los músculos involucrados pueden experimentar una sobrecarga progresiva </b> a través del incremento de carga en el ejercicio, que como hemos visto es imprescindible para el continuo aumento de masa muscular a lo largo del tiempo. </p> <p> Si la rotación de ejercicios se produce con demasiada frecuencia, corremos el riesgo de <b> dedicar más tiempo al aprendizaje motor de un ejercicio, que a exprimir su potencial hipertrófico con cargas óptimas </b> (Helms et al, 2014). </p> <p> También debemos tener en cuenta la naturaleza del ejercicio, que grado de coordinación, habilidad técnica, número de articulaciones involucradas o necesidades de movilidad específicas requiere, puesto que todos los movimientos no requerirán del mismo tiempo para su correcta interiorización. <b> </b> </p> <p> Sin embargo, esto no debe llevarnos al extremo de no incluir apenas variación en nuestro programa. <b> La estructura de los músculos es compleja </b> , presentan diversos puntos de unión a los huesos, así como varias porciones o cabezas que desarrollaran diferentes funciones y mostraran <b> distintas activaciones dependiendo de la posición de la articulación, el plano de movimiento o el tipo de agarre </b> utilizado (Schoenfeld, 2012; Helms et al, 2014). Además, todas las fibras no tienen por qué abarcar el músculo en su totalidad. Músculos con varios <b> vientres musculares pueden ser inervados por diferentes nervios individuales, pudiendo existir más activación en partes específicas </b> mediante la realización de determinados ejercicios (Schoenfeld, 2012). </p> <p> En un estudio de Fonseca et al. (2014), compararon cuatro programas de entrenamiento de tren inferior con el mismo volumen, en los que dos grupos solo realizaban sentadilla en multipower y los otros dos grupos ejecutaban sentadilla en multipower y tres ejercicios más: prensa, zancadas y peso muerto. Los resultados mostraron que solo los grupos que incluyeron varios ejercicios mostraron hipertrofia en las cuatro cabezas musculares de los cuádriceps (recto femoral, vasto interno, vasto externo y vasto intermedio). </p> <p> Este estudio es parte de la evidencia científica que muestra que <b> la hipertrofia es específica del movimiento que empleemos y los músculos involucrados en él </b> . </p> <p> Así pues, tenemos que convertirnos en <b> especialistas de los ejercicios que seleccionemos con el fin de poder aumentar el volumen </b> durante las continuas etapas de nuestro entrenamiento, pero atendiendo a la arquitectura muscular, tenemos que asegurarnos también de que nuestro programa de entrenamiento sea lo <b> suficientemente completo como para garantizar un crecimiento uniforme </b> en nuestros grupos musculares objetivo. En consecuencia, es imposible establecer un tiempo óptimo para cambiar los ejercicios. Dependiendo de las diferentes necesidades individuales (que revisaremos en las próximas partes de esta serie de artículos) podemos optar por diferentes planteamientos, siempre buscando el <b> equilibrio entre estas necesidades de especialización y variación. </b> </p> <p> <b> <u> Ejemplo práctico: </u> </b> </p> <p> Una forma en la que podemos reconciliar estos conceptos en la práctica, es diseñar nuestro programa alrededor de <b> un núcleo formado por ejercicios compuestos </b> que mantendremos durante periodos de tiempo más largos en los que nuestro objetivo sea la <b> progresión y especialización </b> , e ir <b> rotando otros ejercicios accesorios </b> que incidan en los aspectos que queramos trabajar en el mesociclo concreto en el que los incluimos. </p> <br/> <div> <p> <i> Existe la creencia desacertada de que cambiar constantemente los ejercicios realizados “confundiendo al músculo” impide al cuerpo adaptarse, “sorprendiendo” siempre a la masa muscular y provocando su continuo crecimiento... </i> </p> </div> <br/> <p> Tal y como hemos repetido en numerosas ocasiones a lo largo de este primer artículo, la hipertrofia muscular es una <b> ADAPTACIÓN </b> , y esto es exactamente lo que buscamos, <b> ADAPTARNOS </b> a nuestro entrenamiento. <b> Mantener un estímulo de suficiente magnitud en el tiempo </b> , <b> incrementándolo progresivamente </b> y no modificándolo en su totalidad, es la única vía para conseguir una respuesta crónica en el organismo como es el crecimiento muscular. </p> <br/> <div> <p> <i> Los dos primeros principios de selección de ejercicios constituyen <b> LA BASE: SOBRECARGA TUS MÚSCULOS OBJETIVO, AUMENTANDO EL VOLUMEN DE MANERA PROGRESIVA. </b> </i> </p> </div> <br/> <p> En las próximas partes de este artículo continuaremos construyendo nuestro programa a través de los siguientes principios para la selección de ejercicios acompañados de otras herramientas adicionales que pueden ayudarnos en esta tarea. </p> <p> ¿Podemos ayudarte? ¡No dudes en contactar con nosotros! </p> <br/> <p> REFERENCIAS: </p> <p> Chilibeck, P. D., Calder, A. W., Sale, D. G., Webber , C. E. (1998).A comparison of strength and muscle mass increases during resistance training in young wome <b> n. </b> Eur J Appl Physiol Occup Physiol, 77(1-2), 170-5. </p> <p> Fonseca, R. M., Roschel, H., Tricoli, V., de Souza, E. O., Wilson, J. M., Laurentino, G. C &amp; Ugrinowitsch, C. (2014). Changes in exercises are more effective than in loading schemes to improve muscle strength. The Journal of Strength &amp; Conditioning Research, 28(11), 3085-3092. </p> <p> Helms, E., Fitschen, P. J., Aragon, A., Cronin, J., &amp; Schoenfeld, B. J. (2014). J Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training. Sports Med Phys Fitness. 2014 Jul 05. </p> <p> Helms, E. (2015). Muscle and Strength Training Pyramid Level 4 Exercise Selection. <span> <a href="https://www.youtube.com/watch?v=XMpntp3TqSA"> https://www.youtube.com/watch?v=XMpntp3TqSA </a> </span> </p> <p> Henselmans, M. (2012). 7 Principles of Exercise Selection. <a href="https://www.t-nation.com/training/principles-of-exercise-selection"> https://www.t-nation.com/training/principles-of-exercise-selection </a> </p> <p> Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength &amp; Conditioning Research, 24(10), 2857-2872. </p> <p> Schoenfeld, B. (2012). The Max Muscle Plan.USA: Human Kinetics. </p> <p> Schoenfeld, B. J. (2013). Postexercise hypertrophic adaptations: a reexamination of the hormone hypothesis and its applicability to resistance training program design. The Journal of Strength &amp; Conditioning Research, 27(6), 1720-1730 </p> <p> Schoenfeld, B (2014). 5 Strategies for Choosing Exercises. How to Pick The Best Movements for Real Gains. <span> <a href="https://www.t-nation.com/training/5-strategies-for-choosing-exercises"> https://www.t-nation.com/training/5-strategies-for-choosing-exercises </a> </span> </p> <p> Schoenfeld, B. (2016). <i> Science and Development of Muscle Hypertrophy. </i> USA: Human Kinetics. </p> <p> West, D. W., &amp; Phillips, S. M. (2010). Anabolic processes in human skeletal muscle: restoring the identities of growth hormone and testosterone. 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mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <i> <b> ¿Cuánto peso puedo perder usando este programa? </b> </i> </p> <p> Si la adherencia a la dieta es correcta, puedes esperar perder hasta un 1,5% de tu peso total por cada semana. Inicialmente las pérdidas serán mayores, pero se deberán principalmente a pérdidas de agua. </p> <p> <i> Si tienes interés en saber cuanto peso puedes perder cada semana y de que factores dependen, visita el siguiente enlace </i> </p> <p> <a href="http://www.kaizenepn.es/articulos/cuanto-peso-"> www.kaizenepn.es/articulos/cuanto-peso- </a> </p> <p> <i> <b> ¿Cuál es la duración del programa? </b> </i> <br/> </p> <p> La pérdida de peso acelerada no puede sostenerse de forma saludable durante un periodo largo de tiempo. Idealmente, la duración de este programa será de entre 2 y 6 semanas. </p> <p> <i> <b> ¿Qué ventajas e inconvenientes tiene perder peso rápidamente? ¿Puede ser peligroso perder peso rápidamente? </b> </i> </p> <p> Las dietas más agresivas tienen algunos inconvenientes que debes considerar: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> La dieta a seguir será más estricta y restrictiva que perdiendo peso más lentamente, y saltársela tendrá consecuencias mucho más negativas por lo que no puedes ser flexible con ella. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> No es sostenible durante periodos largos de tiempo, por lo que si necesitas perder mucho peso será mejor un enfoque más a largo plazo. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> No crea hábitos nutricionales saludables beneficiosos, por lo que necesitarás cambiar tu enfoque nutricional al terminar la dieta para mantener el peso perdido. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> Una dieta de pérdida de peso acelerada incorrectamente diseñada o no supervisada puede desembocar en carencias nutricionales, pérdida de masa muscular, ósea y de órganos, mareos, desmayos y calambres musculares. Por lo que es de vital importancia trabajar con un nutricionista formado y con experiencia en esta clase de dietas para realizarlas de forma segura, y evitar seguir dietas de moda no adaptadas a la persona, sin supervisión ni ninguna base científica como desintoxicaciones, dietas basadas en batidos o zumos sacadas de una revista, etc. </p> <p> <!--[if !supportLists]--> 5- <!--[endif]--> Puede llevar a crear hábitos nutricionales poco saludables en personas que tienen problemas psicológicos relacionados con la alimentación, por lo que no son adecuadas si padeces o tienes un historial de trastornos alimenticios. </p> <p> Por otro lado, perder peso rápidamente tiene las siguientes ventajas: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Consigues tus objetivos de pérdida de peso en un espacio más reducido de tiempo. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> A nivel psicológico pueden favorecer la pérdida de peso a largo plazo porque la persona ve cambios más rápidos en su físico, motivando la adherencia a la dieta a largo plazo. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> A nivel fisiológico, hay casos en que la pérdida de peso acelerada puede ser muy beneficiosa, por ejemplo, en casos de obesidad extrema, en los cuales la propia situación de la persona supone de por si un riesgo para su salud muy elevado y hay que buscar salir de esa situación lo más rápido posible. En el caso de que existan trastornos metabólicos que puedan dificultar la pérdida de grasa, la propia pérdida de peso resolverá gran parte de estos trastornos, por lo que perder peso rápidamente puede facilitar la pérdida de peso a largo plazo mejorando parámetros como la flexibilidad metabólica o la sensibilidad a la insulina y a la leptina. En estos casos, la supervisión médica es imprescindible para obtener los resultados deseados de forma segura. </p> <p> <i> <b> ¿Es necesario realizar un programa de entrenamiento durante las pérdidas de peso aceleradas? </b> </i> </p> <p> Es imprescindible realizar al menos dos entrenamientos de fuerza por semana para que el programa tenga éxito y se realice de forma segura. No haciéndolo, no solo estarás reduciendo la efectividad de la dieta, si no que te estarás exponiendo a perder masa muscular, ósea y de tus órganos, dañando tu metabolismo y facilitando que se produzca un efecto rebote al terminar la dieta, recuperando el peso perdido e incluso excediéndolo. </p> <!--EndFragment--> <p> </p> </div> Thu, 07 Jun 2018 11:16:55 GMT https://www.kaizenepn.es/articulos/FAQ-acelerada774b07f2 Perdida,de,peso,grasa,nutricion thumbnail https://www.kaizenepn.es/articulos/la-causa-de-la-obesidadabd7ebe5 <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/obesidad.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if !mso]> <style> v\:* {behavior:url(#default#VML);} o\:* {behavior:url(#default#VML);} w\:* {behavior:url(#default#VML);} .shape {behavior:url(#default#VML);} </style> <![endif]--> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> 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{mso-style-name:"Tabla normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> La obesidad y todos sus problemas asociados es uno de los grandes desafíos a los que se enfrentan las sociedades en la mayor parte del mundo. Año tras año vemos en las estadísticas como el número de casos se extiende, mientras que la ciencia arroja multitud de estudios ilustrando lo peligrosa que es esta condición. </p> <p> <!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600" o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f" stroked="f"> <v:stroke joinstyle="miter"></v:stroke> <v:formulas> <v:f eqn="if lineDrawn pixelLineWidth 0"></v:f> <v:f eqn="sum @0 1 0"></v:f> <v:f eqn="sum 0 0 @1"></v:f> <v:f eqn="prod @2 1 2"></v:f> <v:f eqn="prod @3 21600 pixelWidth"></v:f> <v:f eqn="prod @3 21600 pixelHeight"></v:f> <v:f eqn="sum @0 0 1"></v:f> <v:f eqn="prod @6 1 2"></v:f> <v:f eqn="prod @7 21600 pixelWidth"></v:f> <v:f eqn="sum @8 21600 0"></v:f> <v:f eqn="prod @7 21600 pixelHeight"></v:f> <v:f eqn="sum @10 21600 0"></v:f> </v:formulas> <v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"></v:path> <o:lock v:ext="edit" aspectratio="t"></o:lock> </v:shapetype><v:shape id="Imagen_x0020_1" o:spid="_x0000_i1026" type="#_x0000_t75" alt="Image result for obesity epidemic" style='width:156pt;height:145.8pt; visibility:visible;mso-wrap-style:square'> <v:imagedata src="file:///C:/Users/Lenovo/AppData/Local/Temp/msohtmlclip1/01/clip_image001.gif" o:title="Image result for obesity epidemic"></v:imagedata> </v:shape><![endif]--> <!--[if !vml]--> <!--[endif]--> <!--[if gte vml 1]><v:shape id="Imagen_x0020_2" o:spid="_x0000_i1025" type="#_x0000_t75" alt="Image result for obesity statistics" style='width:202.2pt;height:142.2pt;visibility:visible;mso-wrap-style:square'> <v:imagedata src="file:///C:/Users/Lenovo/AppData/Local/Temp/msohtmlclip1/01/clip_image003.gif" o:title="Image result for obesity statistics"></v:imagedata> </v:shape><![endif]--> <!--[if !vml]--> <!--[endif]--> </p> <p> En esta situación, las distintas asociaciones, instituciones, colectivos y expertos apuntan a distintos culpables de esta epidemia, es el azúcar, dicen algunos, las grasas saturadas, dicen otros, el sedentarismo, las ondas electromagnéticas de los móviles, los conservantes o los alimentos genéticamente modificados…. </p> <p> Algunas de estas razones pueden tener más o menos fundamento, pero está claro que es un problema en el que intervienen numerosos factores y culpar a un elemento en concreto no aporta ninguna solución. </p> <p> Sin embargo, si tuviese que dar, una única explicación al problema de la obesidad que tenemos, diría que es, que no comemos por lo que deberíamos comer. </p> <p> Voy a contar una breve historia antes de continuar que creo nos ayudará a entender mi postura: </p> <p> <i> En el siglo IV antes de Cristo, </i> <i> </i> <i> Siddhārtha Gautama, también conocido como Buda, viajaba por toda la India explicando su doctrina a las gentes. Por todo el país circulaban historias y rumores acerca de este hombre y su gran sabiduría. </i> </p> <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/fabaa260-b796-4a0f-882a-22b6cd46d992.png" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <i> El buda de esta historia es el de la izquierda, el de la derecha es un personaje diferente que pertenece a la mitología china </i> </p> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> 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mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <i> Un día, un gurú, lleno de curiosidad por lo que escuchaba acerca de Buda, decidió enviar a uno de sus aprendices a conocerle, para ver, si de verdad era todo lo que la gente decía. El aprendiz, obedeció a su maestro, y marchó en busca de Buda para observarle. </i> </p> <p> <i> Un tiempo después, el aprendiz se volvió a reunir con su maestro, este le pregunto, si efectivamente, este hombre era de verdad el Buda iluminado que todo el mundo decía. </i> </p> <p> <i> El aprendiz respondió, que efectivamente, todo lo que decían acerca de él era cierto, y su maestro intrigado, le preguntó, como averiguó el aprendiz tal cosa. </i> </p> <p> <i> “Fue cuando le ví comer arroz” Dijo el aprendiz </i> </p> <p> <i> El gurú, asombrado por la extraña respuesta de su aprendiz, le pidió que se explicase. </i> </p> <p> <i> “Cuando va a comer, se echa la cantidad justa de arroz en su cuenco, lo mezcla serenamente con la cantidad adecuada de condimentos, no añade ni demasiada, ni muy poca salsa. </i> </p> <p> <i> Mastica con tranquilidad todos y cada uno de los granos de arroz, saboreando cada trozo de comida que entra en su boca. Disfruta de su alimento sin dejarse llevar por el apasionamiento, ni sintiendo pesar por el momento en que se acabe <b> , pero su principal propósito al comer, es el sostenimiento y mantenimiento del cuerpo.” </b> </i> </p> <p> <i> </i> </p> <p> Esa es, y debe ser, la razón principal por la que comemos. La comida puede ser además muchas cosas más, pero en el momento en que perdemos de vista su principal función, empiezan a aparecer los problemas. </p> <p> ¿Por qué comemos hoy en día? Comemos para celebrar, para reunirnos, comemos porque nos aburrimos, porque es la hora de comer, porque estamos tristes, o porque estamos contentos. Comemos porque tenemos que probar este nuevo tipo de galleta, o por no hacerle el feo a nuestra compañera de trabajo que ha traído una tarta para todos. Todo esto puede estar mejor o peor, pero si nos olvidamos de que a través de la comida es como mantenemos al cuerpo en perfecto funcionamiento, podemos terminar haciendo que la comida termine siendo algo dañino.La comida puede ser una fuente de placer enorme, y afortunadamente, es fácilmente accesible. Lamentablemente, esto puede terminar convirtiéndola en una forma de “automedicación” a la que muchas personas recurren para combatir la ansiedad, o el aburrimiento, lo que termina causando aún más problemas sin solucionar ninguno. </p> <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/gordocabron_2.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <i> El personaje de Austin Powers Gordo Cabrón, reconociendo su problema. </i> </p> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> <w:ValidateAgainstSchemas></w:ValidateAgainstSchemas> 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mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> No estoy diciendo, para nada, que no debamos disfrutar de la comida, pero lo que no debemos es dejar que este disfrute termine dañando lo más valioso que tenemos en esta vida, que es nuestro cuerpo, podemos pensar que lo más importante para nosotros es nuestra familia, o nuestro trabajo o carrera profesional, pero no debemos olvidarnos nunca, que podremos disfrutar de nuestras vidas, solo mientras nuestros cuerpos nos lo permitan, estos son los vehículos a través de los cuales podemos experimentar todo lo que la vida nos ofrece, y como pasa con los coches, habrá personas que quieran viajar en un coche super deportivo y busquen llevar sus cuerpos al límite de sus capacidad atléticas y estéticas y pagar su precio cuidando hasta el más mínimo detalle su alimentación y entrenamiento, mientras que otros no tendrán esas aspiraciones y se conformarán con un coche más discreto, pero que también debe estar siempre apunto para poder viajar de forma tranquila, cómoda y segura. </p> <p> Me gustaría terminar este artículo, invitándote, primero, a que la próxima vez que te sientas con ansiedad, estés triste o te aburras, y te veas buscando una solución delante del frigorífico, reflexiones un momento acerca de la situación en la que te encuentras, y quizás, buscar otra alternativa para lidiar con tus problemas que vaya a ser más productiva. </p> <p> Segundo, invitarte también a rescatar una tradición que ha existido de una forma u otra en todas las culturas del mundo a lo largo de la historia y que se está perdiendo, y que es un síntoma muy aparente del problema del que he estado hablando. Esta costumbre, es la de dedicar un breve momento justo antes de cada comida, a pensar un momento en lo que estas apunto de hacer, y sentirte agradecido por poder hacerlo. Apaga la televisión, y d <i> isfruta de tu alimento y de la compañía que tengas, sin dejarte llevar por el apasionamiento, ni sintiendo pesar por el momento en que se acabe <b> , pero que tu principal propósito al comer, sea el sostenimiento y mantenimiento de tu cuerpo. </b> </i> </p> <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/bendicion.png" alt="" title=""/> <span> </span> </div> Fri, 01 Jun 2018 10:23:09 GMT https://www.kaizenepn.es/articulos/la-causa-de-la-obesidadabd7ebe5 salud,nutricion,perdida,de,peso thumbnail https://www.kaizenepn.es/articulos/fuerza-grasa72a46a5b <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/fuerza+perdida+redo.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 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mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <i> El entrenamiento de fuerza consiste en la ejecución sistemática de ejercicios que supongan vencer una resistencia, ya sea externa (una pesa) o interna (tu propio peso), que resulte lo suficientemente elevada para suponer un desafío a nivel muscular. </i> </p> <p> Aunque es posible la pérdida de peso sin realizar entrenamientos de fuerza, debes conocer las múltiples ventajas que proporciona este tipo de entrenamiento cuando nuestro objetivo es la pérdida de grasa <i> : </i> </p> <p> <!--[if !supportLists]--> 1. <!--[endif]--> Haciendo entrenamientos de fuerza durante una dieta de pérdida de peso, nos aseguramos de que el peso perdido sea grasa. </p> <p> Para la pérdida de grasa es imprescindible realizar una dieta hipocalórica (consumimos menos calorías de las que gastamos). En esa situación, tu cuerpo consumirá indiscriminadamente tanto tejido graso como magro (masa muscular y ósea en este caso). Realizar entrenamientos de fuerza proporcionará un estímulo protector contra la pérdida de masa muscular, proviniendo el peso perdido fundamentalmente de la grasa. Seguro que conoces a alguien que ha perdido mucho peso únicamente con dieta y aun así no ha quedado del todo conforme con su físico debido a ese aspecto final “blando” característico de estrategias de perdida de grasa que no incluyen entrenamiento de fuerza. <br/> </p> <p> <!--[if !supportLists]--> 2. <!--[endif]--> Mantendrás tu masa muscular y ósea </p> <p> El entrenamiento de fuerza supone un estímulo muy potente para que tu cuerpo mantenga estos tejidos, evitando así posibles problemas a largo plazo, tanto de sarcopenia como osteoporosis (perdida de masa muscular y osea).. </p> <p> <!--[if !supportLists]--> 3. <!--[endif]--> Tu metabolismo se mantendrá elevado y podrás comer más durante la dieta. </p> <p> ¡Realizando tus entrenamientos de fuerza quemarás calorías! Además, dado que tu masa muscular y ósea contribuyen en una parte muy importante a tu consumo calórico en reposo, el entrenamiento de fuerza acelerará el proceso de pérdida de grasa indirectamente manteniendo tu metabolismo en niveles óptimos, y directamente ya que tras un entrenamiento de fuerza tu gasto calórico en reposo se mantiene elevado hasta 72 horas después del entrenamiento. </p> <p> <!--[if !supportLists]--> 4. <!--[endif]--> Te sentirás mejor contigo misma y mejorará tu calidad de vida </p> <p> Mantendrás tu funcionalidad y niveles de fuerza durante la pérdida de peso. </p> <p> <!--[if !supportLists]--> 5. <!--[endif]--> Podrás mantener el peso perdido con más facilidad </p> <p> Ya que hemos mantenido tu metabolismo funcionando a niveles óptimos, reduciremos las posibilidades de que se produzca un efecto rebote al terminar la dieta. </p> <p> <!--[if !supportLists]--> 6. <!--[endif]--> Disfrutarás de los múltiples beneficios que te ofrece el entrenamiento de fuerza para tu salud. </p> <p> Entre los que se incluyen: mejora de tus niveles de colesterol y presión sanguínea, mejora de tu sensibilidad a la insulina, reducción de la incidencia de varios tipos de cáncer y de las posibilidades de sobrevivir a uno, prevención de caídas y lesiones asociadas, prevención de la aparición de enfermedades neurodegenerativas, sarcopenia, osteopenia, etc. </p> <br/> <p> <b> <i> <u> </u> </i> </b> </p> <p> <b> <i> <u> Preguntas frecuentes. </u> </i> </b> </p> <p> <b> <i> No quiero ponerme gigante ni excesivamente musculoso, ¿Qué puedo hacer para evitarlo? </i> </b> </p> <p> Ganar masa muscular es un proceso energéticamente muy costoso y que requiere de un entrenamiento muy específico durante largos periodos de tiempo. El nivel de desarrollo muscular que tienen los culturistas y algunos modelos de fitness, requiere de años de entrenamiento, dietas muy elevadas en calorías durante largos periodos de tiempo, y en ocasiones el consumo de suplementos y sustancias dopantes peligrosas para la salud. </p> <p> Dado que tu estarás siguiendo una dieta baja en calorías, y espero, no estés consumiendo productos anabolizantes, es imposible que llegues a alcanzar un desarrollo muscular excesivo realizando entrenamientos de fuerza. Tener miedo de ganar demasiado músculo haciendo un entrenamiento de fuerza, tiene el mismo fundamento que temer coger el coche para hacer la compra por temor a convertirte en un piloto profesional de fórmula 1. </p> <p> <b> <i> Pero, ¡cuando entreno con pesas noto mis músculos muy hinchados! </i> </b> </p> <p> Esa hinchazón viene provocada por un incremento del flujo sanguíneo a la zona para reparar el músculo tras entrenarlo. Es un efecto transitorio que dura solo unas pocas horas, para desgracia de muchas personas a las que buscan específicamente aumentar el diámetro de sus músculos. </p> <p> <b> <i> ¿Cuántos días debo entrenar fuerza a la semana para obtener esos beneficios? </i> </b> </p> <p> La dosis mínima efectiva es de dos sesiones por semana, de una media hora de trabajo específico dedicado a fuerza. Idealmente, 3 sesiones por semana. Si tu objetivo es exclusivamente la pérdida de grasa y la mejora de tu salud, no es necesario más tiempo que este. </p> <p> <b> <i> ¿Es peligroso el entrenamiento de fuerza? </i> </b> </p> <p> El entrenamiento de fuerza, además de darnos los mejores beneficios para nuestra salud en comparación con el tiempo invertido, es una de las actividades físicas con menor riesgo de lesiones que existen. </p> <p> <i> (Injury rates per 100 participation hours in various sports. From Hamill, B. “Relative Safety of Weightlifting and Weight Training,” Journal of Strength and Conditioning Research 8(1):53-57, 1994.) </i> </p> <p> El número de lesiones producidas por cada 100 horas de entrenamiento de levantamiento de pesas competitivo (utilizando las mayores cargas que puede levantar un ser humano) es de 0,0006. Mucho menor que las 6,2 lesiones producidas por el futbol por cada 100 horas de práctica, e inferior a la de deportes considerados como seguros como el tenis (con una media de 0,07 lesiones por cada 100 horas), o bádminton (0,05) o zumba con 0,1 lesiones por cada 100 horas. </p> <br/> <p> <b> <i> ¿Es peligroso el entrenamiento de fuerza en personas mayores? </i> </b> </p> <p> Un programa de entrenamiento de fuerza específicamente diseñado y adaptado a una persona mayor, ejecutado bajo la supervisión de un profesional, es perfectamente seguro. Considerando los enormes beneficios del entrenamiento de fuerza para la conservación de la independencia funcional y combatir la sarcopenia (pérdida de masa muscular), osteopenia (pérdida de masa ósea) y dinapenia (pérdida de fuerza, de vital importancia para evitar caídas), las personas mayores son la población que mayores beneficios recibe de un correcto entrenamiento de fuerza. </p> <p> El entrenamiento de fuerza tiene además la ventaja de ser una modalidad de entrenamiento que es infinitamente escalable y adaptable a las necesidades y limitaciones del entrenado conservando su efectividad, y puede ajustarse de forma muy gradual junto al progreso de este, al contrario que otras formas de ejercicio que no gozan de esta flexibilidad. </p> <!--EndFragment--> <p> </p> </div> Fri, 01 Jun 2018 09:57:46 GMT https://www.kaizenepn.es/articulos/fuerza-grasa72a46a5b perdida,de,peso,entrenamiento,fuerza,salud,alcorcon,personal,dieta,nutricion thumbnail https://www.kaizenepn.es/articulos/cuanto-pesoba2bcc07 <h3> ¿Cuánto peso puedo perder como máximo en una semana? Es una pregunta que nos solemos encontrar con frecuencia, pero que es difícil contestar por el elevado número de variables que influyen en la pérdida de peso. 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mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <i> <u> Puntos clave </u> </i> </p> <p> <!--[if !supportLists]--> · <!--[endif]--> <i> La cantidad de peso que pierdas dependerá de la severidad de la dieta y la adherencia a la misma, tu peso magro total, y tus niveles de actividad. </i> </p> <p> <!--[if !supportLists]--> · <!--[endif]--> <i> Pérdidas de peso superiores a un 1,5% de tu peso total por semana son muy difíciles de conseguir de forma segura y sostenible. Se extremadamente escéptico si alguien te promete más que esto. </i> </p> <p> <!--[if !supportLists]--> · <!--[endif]--> <i> En general, apuntar a una pérdida de peso semanal de alrededor de un 1% de tu peso total es el enfoque más sano y sostenible que puedes tener. </i> </p> <p> La cantidad de peso total que puedes perder en una semana, depende de dos grandes variables, que luego a la vez se ven influenciadas por numerosos factores, estas variables son, por un lado, tu consumo calórico total (es decir, la cantidad de comida que consumes), y por otro, tu gasto calórico. Si consumimos más calorías de las que gastamos, ganaremos peso, y en el caso que a nosotros nos interesa, si consumimos menos calorías de las que gastamos, estaremos perdiendo peso. </p> <p> La primera variable depende exclusivamente de nuestro comportamiento a la hora de elegir, que y cuanto comer. Existen ciertos requerimientos de algunos nutrientes que debemos cubrir cada día, así que existirá un mínimo de comida que debemos consumir cada día para mantener nuestra salud. </p> <p> La segunda variable, viene afectada por varios factores, tenemos primero, nuestro gasto calórico basal o en reposo, que es la cantidad de energía que gastamos solamente por estar vivos, y que en la mayoría de personas supone el mayor porcentaje de su gasto calórico total (solo en algunos atletas o personas con niveles de actividad muy elevados esta regla no se cumple), este viene determinado principalmente por la cantidad de peso magro que tengamos (todos los tejidos de nuestro cuerpo que no son grasa). Por otro lado, tenemos el efecto térmico de la comida, que consiste en las calorías que quemamos digiriendo alimentos, que dependerá principalmente de la cantidad total de comida y del tipo. Finalmente, tenemos el gasto calórico asociado a la actividad, tanto de forma estructurada a través de tus entrenamientos como con cualquier movimiento que realices a lo largo del día. </p> <p> Veámoslo con un ejemplo, María, es una mujer de 40 años, que mide 1,60, pesa 65 kg, y de estos 65 kg un 35% es grasa. María va a entrenar 3 horas por semana, y tiene un trabajo en el cual permanece la mayor parte del día sentada. </p> <p> En este caso, tenemos, por un lado, que el gasto calórico basal o en reposo de María, por sus niveles de masa magra, rondará alrededor de las 1280 calorías, lo que quiere decir, que si no hiciese otra cosa en todo el día que estar tumbada en la cama, estaría gastando esa cantidad todos los días. </p> <p> Después tenemos el gasto calórico asociado a la actividad, en el caso de María, entrenando 3 horas por semana, y con unos niveles de actividad fuera del gimnasio relativamente bajos, gasta además 400 calorías adicionales cada día. </p> <p> Esto nos da un total de 1580 calorías diarias, si María decidiese que quiere perder peso lo más rápido posible, no comiendo absolutamente nada (algo que no se debería hacer casi bajo ninguna circunstancia), generaría un déficit calórico semanal de 11.060 calorías. Vamos a asumir, para hacer el ejemplo lo más sencillo posible, que solo va a perder grasa dado que está haciendo entrenamientos de fuerza (en la práctica esto no ocurriría porque no esta consumiendo la suficiente proteína diaria). Un gramo de grasa, aporta al cuerpo 9 calorías. </p> <p> Por lo tanto, María podría perder como máximo, unos 1,229 kilogramos totales de grasa en una semana. Seguramente perdería algo más de peso total, debido a pérdida de agua que se produciría pero que recuperaría inmediatamente al volver a comer con normalidad, pero como podemos ver, seria físicamente imposible que María perdiese realmente más grasa que estos 1,229 kg sin elevar drásticamente sus niveles de actividad, por lo que la próxima vez que veamos en un anuncio la promesa de perder 10 kg en una semana, sabremos sin temor a equivocarnos que se trata de un timo. </p> <p> Sin embargo, no comer durante una semana sería muy peligroso, así que vamos a suponer que María acude a un nutricionista bien preparado, y le pide que le haga una dieta para perder peso lo más rápido posible porque quiere irse a un crucero pronto y lucir una figura envidiable durante sus vacaciones. Su nutricionista, después de valorarla, da el visto bueno al plan de María y elabora un plan nutricional para que esta pueda bajar de forma segura la mayor cantidad de peso posible. Para esto, el plan de comidas se basará exclusivamente en cubrir las necesidades nutricionales esenciales que necesita para vivir, con una dieta principalmente a base de proteína, y las vitaminas y minerales esenciales. Esto supondría consumir alrededor de 700 kcal diarias para una persona de las características de María, generando así un déficit calórico diario, de 880 kcal, que se traduciría en una pérdida de grasa semanal de 0,684 kilogramos totales. </p> <p> Podemos decir teniendo todo lo anteriormente visto en cuenta, que la cantidad máxima de grasa que María podría perder de forma segura con sus niveles de actividad, serian 684 gramos de grasa semanales, que puede no parecer mucho, pero es una cantidad de grasa muy grande para una persona de su tamaño y que tendría un impacto visual muy grande en su figura. </p> <p> <!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600" o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f" stroked="f"> <v:stroke joinstyle="miter"></v:stroke> <v:formulas> <v:f eqn="if lineDrawn pixelLineWidth 0"></v:f> <v:f eqn="sum @0 1 0"></v:f> <v:f eqn="sum 0 0 @1"></v:f> <v:f eqn="prod @2 1 2"></v:f> <v:f eqn="prod @3 21600 pixelWidth"></v:f> <v:f eqn="prod @3 21600 pixelHeight"></v:f> <v:f eqn="sum @0 0 1"></v:f> <v:f eqn="prod @6 1 2"></v:f> <v:f eqn="prod @7 21600 pixelWidth"></v:f> <v:f eqn="sum @8 21600 0"></v:f> <v:f eqn="prod @7 21600 pixelHeight"></v:f> <v:f eqn="sum @10 21600 0"></v:f> </v:formulas> <v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"></v:path> <o:lock v:ext="edit" aspectratio="t"></o:lock> </v:shapetype><v:shape id="Imagen_x0020_1" o:spid="_x0000_i1025" type="#_x0000_t75" style='width:266.4pt;height:175.8pt;visibility:visible;mso-wrap-style:square'> <v:imagedata src="file:///C:/Users/Lenovo/AppData/Local/Temp/msohtmlclip1/01/clip_image001.png" o:title=""></v:imagedata> </v:shape><![endif]--> <!--[if !vml]--> <!--[endif]--> </p> <br/> <p> Cambiando sus niveles de actividad, estas cantidades podrían incrementarse sensiblemente. Por ejemplo si María decidiese caminar 5 kilómetros adicionales todos los días, que es una cantidad bastante asequible, a las cantidades anteriores de grasa pérdida le estaría añadiendo casi 200 gramos adicionales de grasa perdida por semana. </p> <p> Como podemos ver, la cantidad total de grasa total a perder en una semana de forma saludable, es muy poco probable que exceda del 1,5% total del peso de una persona. </p> <p> <i> Pero, ¡conozco a una persona que perdió muchísimo peso en una sola semana haciendo X dieta! </i> </p> <p> Las cantidades de las que estamos hablando son de grasa total, que es lo que debemos buscar perder exclusivamente durante una dieta ( <a href="http://www.kaizenepn.es/articulos/fuerza-grasa"> http://www.kaizenepn.es/articulos/fuerza-grasa </a> ). Si la dieta y el entrenamiento no están correctamente diseñadas se puede perder más peso en forma de tejido magro, ya que este contiene menos calorías por gramo, pero es algo como sabemos del todo indeseable que tendrá muchas consecuencias negativas para nosotros. </p> <p> Además, cuando comienzas una dieta, especialmente una muy reducida en carbohidratos y o sodio, es habitual perder hasta 3 kg totales de agua en unos pocos días. Esta pérdida de peso es inmediata y revierte en pocos días cuando los carbohidratos o la sal vuelvan a incrementarse, por lo que no debemos considerarla una pérdida de peso real. </p> <p> <i> ¿Puedo esperar perder peso de forma lineal cuando hago una dieta? </i> </p> <p> No, debido a que junto a la pérdida de peso se producen cambios en los niveles de retención de líquidos a lo largo del mes, que afectan al peso total que vemos en la báscula. Por ejemplo, cuando comienzas una dieta, especialmente una muy reducida en carbohidratos y o sodio, es habitual perder hasta 3 kg totales de agua en unos pocos días. Esta pérdida de peso es inmediata y revierte en pocos días cuando los carbohidratos o la sal vuelvan a incrementarse, por lo que no debemos considerarla una pérdida de peso real. </p> <p> Igualmente, habrá momentos en que estemos perdiendo grasa a un ritmo elevado, pero nuestro cuerpo retenga más líquidos, es algo habitual en situaciones de estrés o si has comenzado recientemente a realizar entrenamientos de fuerza, pudiendo a veces enmascarar todo o parte de la pérdida de peso. </p> <p> <i> ¿Es malo retener líquidos durante una dieta? ¿Es buena idea consumir diuréticos para evitar la retención de líquidos durante una dieta? </i> </p> <p> No, aunque pueda ser molesto no ver los cambios que queremos en la báscula, retener líquidos nos ayuda a perder más grasa de varias formas, por un lado, simplemente por pesar más, quemaremos más calorías al movernos, y por otro lado, mantenernos correctamente hidratados hará que nuestro cuerpo queme grasa de forma más eficiente. </p> <p> Además, el consumo de diuréticos puede favorecer la aparición de déficits de minerales durante la dieta y deshidratarte, algo que puede tener repercusiones muy negativas para tu salud. </p> <p> Muchos productos de pérdida de peso, no son más que diuréticos que provocan un cambio rápido en la báscula, pero este peso perdido no es ni permanente ni real. </p> <!--EndFragment--> <p> </p> </div> Fri, 01 Jun 2018 09:34:48 GMT https://www.kaizenepn.es/articulos/cuanto-pesoba2bcc07 perdida,de,peso,nutrición,grasa thumbnail https://www.kaizenepn.es/articulos/kaizensalud3af75ba4 <div data-rss-type="text"> <p> <!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG></o:AllowPNG> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves></w:TrackMoves> <w:TrackFormatting></w:TrackFormatting> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning></w:PunctuationKerning> 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mso-para-margin-bottom:8.0pt; mso-para-margin-left:0cm; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri",sans-serif; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <!--StartFragment--> </p> <p> <br/> </p> <p> <i> “La <b> SALUD </b> , según la <b> definición </b> que la <b> OMS </b> hace del término, es un estado de completo bienestar físico, mental y social, y no solamente la ausencia de afecciones o enfermedades” </i> <i> </i> </p> <p> <br/> </p> <p> La actividad física por fin se está reconociendo como una necesidad fisiológica más como puede ser comer o dormir para mantenernos sanos y en correcto funcionamiento a lo largo de nuestras vidas. En este artículo veremos que nos aporta la práctica regular de actividad física para mejorar nuestra salud, y que tipos de ejercicios nos brindarán los mayores beneficios en las distintas áreas que estamos buscando. </p> <p> En base a la evidencia científica, la semFYC (federación que agrupa las 17 Sociedades de Medicina de Familia y Comunitaria que existen en España y reúne alrededor de 20.000 especialistas en Medicina de Familia.) recomienda la práctica de ejercicio físico como medicina en el tratamiento de 26 enfermedades diferentes que se pueden agrupar en función de su sintomatología: </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Enfermedades psiquiátricas como la depresión, ansiedad, estrés o esquizofrenia. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Enfermedades neurológicas como la demencia, enfermedad de Parkinson o esclerosis múltiple. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Enfermedades metabólicas como la obesidad, hipercolesterolemia, síndrome metabólico, síndrome del ovario poliquístico, diabetes tipo 1 o diabetes tipo 2. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Algunas de las principales enfermedades cardiovasculares como la hipertensión, cardiopatía coronaria, insuficiencia cardíaca, ictus cerebral o claudicación intermitente. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Enfermedades pulmonares como la EPOC, asma o fibrosis quística. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Trastornos musculoesqueléticos como la osteoartritis, osteoporosis, dolor de espalda o artritis reumatoide. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Numerosos tipos de cáncer, teniendo en cuenta que se estima que hasta el 40% de cánceres se podrían prevenir con unos hábitos de vida saludables. </p> <p> El mayor predictor de mortalidad que existe para la mayoría de las personas es su capacidad de realizar actividad física, usándose para cuantificar esta capacidad, las siguientes cualidades: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Los niveles de fuerza muscular, que miden la capacidad de movimiento tanto del propio cuerpo de la persona como de otros objetos. Unos niveles de fuerza suficientes son esenciales para poder seguir realizando las tareas de la vida cotidiana, y su deterioro viene acompañada de la incapacidad y la pérdida de independencia de la persona. Algo tan cotidiano como el hecho de levantarse del suelo, es uno de los mejores indicadores de mortalidad general y capacidad funcional que tienen las personas mayores. </p> <br/> <p> <!--[if !supportLists]--> 2- <!--[endif]--> Los niveles de consumo máximo de oxígeno, que constituyen una forma de medir la resistencia de la persona. Es decir, su capacidad de moverse durante periodos prolongados de tiempo. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Sus niveles de masa muscular. No solo por su influencia directa sobre los niveles de fuerza, sino también por su condición como órgano más grande de los seres humanos (salvo en casos muy concretos) jugando un papel muy importante en: </p> <p> <!--[if !supportLists]--> · <!--[endif]--> La modulación de respuestas inflamatorias e inmunológicas. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Ejecución de numerosos procesos metabólicos como la regulación de los niveles de glucosa y triglicéridos en sangre mediante su oxidación o almacenamiento. </p> <p> <!--[if !supportLists]--> · <!--[endif]--> Su papel como depósito de aminoácidos necesarios para la creación de enzimas y hormonas encargadas de regular todos los procesos que ocurren dentro del cuerpo. </p> <br/> <p> Por tanto, podemos concluir, que la clase de entrenamiento que necesitamos para mejorar y mantener nuestra salud, será aquel que mejore o mantenga tanto nuestros niveles de fuerza, masa muscular, y resistencia aeróbica. También, debido al importante papel que tiene nuestra composición corporal (es decir, nuestros niveles de masa magra y grasa) sobre nuestra salud metabólica y cardiovascular, la clase de ejercicio que haremos deberá ayudarnos a alcanzar unos niveles de grasa óptimos. Finalmente, dado que uno de los mayores impedimentos que nos encontramos en la sociedad moderna para la realización de actividad física es la falta de tiempo, buscaremos hacerlo con la mayor eficiencia y eficacia posible. </p> <p> <b> El método Kaizen de entrenamiento para la salud. </b> </p> <p> En kaizen ofrecemos un entrenamiento enfocado a la salud que se centra en 3 componentes principales: </p> <p> <!--[if !supportLists]--> 1. <!--[endif]--> Mejora y mantenimiento de la capacidad de movimiento: La capacidad de movernos de forma correcta y segura constituye la base sobre la que podemos realizar todas las acciones que necesitamos tanto en nuestra vida cotidiana como el resto de componentes del entrenamiento. </p> <br/> <p> <!--[if !supportLists]--> 2. <!--[endif]--> Entrenamiento de fuerza: Como hemos visto en los apartados anteriores, nuestros niveles de fuerza y masa muscular son importantísimos de cara a conservar y mejorar nuestra salud. El entrenamiento de fuerza consiste en la ejecución de ejercicios que supongan vencer una resistencia, ya sea externa (una pesa) o interna (tu propio peso), que resulte lo suficientemente elevada para suponer un desafío a nivel muscular. La selección de ejercicios e intensidades deben ser siempre individualizadas, y seleccionadas tras valorar las características personales del entrenado. </p> <br/> <p> <!--[if !supportLists]--> 3. <!--[endif]--> Entrenamiento de resistencia: Orientado a mejorar nuestra capacidad aeróbica, Definida como la capacidad del organismo para funcionar eficientemente, pudiendo mantener actividades prolongadas en el tiempo con poca fatiga, y recuperándonos de los esfuerzos de manera más rápida </p> <p> Nuestros programas de entrenamiento, continuamente actualizados con la más reciente evidencia científica, están diseñados atendiendo a las necesidades y particularidades de cada persona, para que alcances tus objetivos de forma segura, rápida y eficaz. Con la supervisión de nuestros entrenadores y seguimiento de nuestra metodología, una frecuencia de tan solo 2 sesiones semanales es suficiente para aprovechar todos los beneficios que tiene la actividad física en la mejora de tu salud. </p> <p> <b> Nutrición para la salud. </b> </p> <p> Una alimentación sana, equilibrada y variada que se ajuste a tus necesidades, y que esté integrada con tu entrenamiento y potencie sus efectos, es un elemento imprescindible de un estilo de vida saludable. En kaizen EPN nuestro servicio de nutrición trabaja codo con codo con tu entrenador para que consigas tus objetivos de forma eficaz y eficiente. Consulta nuestra página de servicios nutricionales para informarte acerca de cómo podemos ayudarte a cumplir tus metas </p> <p> <a href="http://www.kaizenepn.es/articulos/asesoramiento-nutricional"> http://www.kaizenepn.es/articulos/asesoramiento-nutricional </a> </p> <p> <b> <u> Preguntas frecuentes. </u> </b> </p> <p> <b> <i> ¿No es suficiente con mantenerse activo haciendo cosas como caminar, o yendo a clases colectivas como zumba o pilates? </i> </b> </p> <p> Otras formas de ejercicio, como son las clases colectivas que ofrecen la mayoría de centros deportivos, no son la manera idónea de mejorar nuestra salud por varias razones: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> Son simplemente formas de ejercicio, no entrenamiento. El entrenamiento consiste en la ejecución sistemática de actividad física para obtener un resultado concreto. Por tanto, si tu objetivo es mejorar tu salud, necesitas un plan de acción diseñado para alcanzar ese resultado. </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> No están adaptadas a la persona ni se adaptan a sus particularidades ni sus necesidades específicas. </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Su ejecución en muchos casos esta pobremente supervisada por el elevado número de participantes. Además, la falta de personalización hace imposible a muchas personas realizar las actividades de forma correcta y segura. </p> <p> <!--[if !supportLists]--> 4- <!--[endif]--> No trabajan de forma completa todos los elementos que deben ser atendidos por un programa de entrenamiento. Algunas solo se centran en un aspecto en concreto normalmente el trabajo cardiovascular, como son las clases de spinning, zumba, etc, obviando totalmente el trabajo de fuerza. Otras, se centran solo en aspectos muy concretos, como ocurre con el pilates o el yoga, que trabaja la movilidad y la fuerza, pero en un ámbito muy reducido. Caminando todos los días, solo estas trabajando de forma muy superficial la cualidad de resistencia, acabarás necesitando muchas horas caminando a la semana para continuar viendo mejoras. </p> <p> Por todas estas razones, el empleo de clases colectivas o ejercicios que solo trabajan una cualidad en concreto para la mejora de la salud es totalmente ineficiente e ineficaz en la mayoría de los casos. </p> <p> <b> <i> ¿Estamos en contra de las clases colectivas? </i> </b> </p> <p> En kaizen animamos a todos nuestros clientes a que sean lo más activos posible, y si alguien disfruta de esta clase de actividades le animamos a que continúe realizándolas si esta viendo resultados positivos. Sin embargo, de cara a mantener y mejorar la salud, es necesario un trabajo completo de las cualidades de fuerza y resistencia que se adapte y evolucione atendiendo a cada persona, y esto es imposible de realizarse en estos contextos (algo imposible. Una vez se realice este trabajo mínimo y esencial de todas las cualidades, las clases colectivas o formas no estructuradas de ejercicio pueden ser un buen complemento. </p> <p> <b> <i> ¿Cuántos días debería hacer ejercicio a la semana si mi objetivo es mejorar mi salud? </i> </b> </p> <p> Con un entrenamiento de fuerza y resistencia correctamente diseñado, la dosis mínima efectiva para que veamos beneficios estará en dos días de entrenamiento por semana. </p> <p> Fuera de esta actividad estructurada, es beneficioso realizar al menos algo de actividad física todos los días. Algo tan sencillo como un par de paseos cortos de 10 minutos después de las comidas puede tener un impacto enorme sobre nuestros niveles de glucosa y presión sanguínea. </p> <p> <b> <i> ¿No me pondré demasiado grande haciendo entrenamiento de fuerza? </i> </b> </p> <p> Ganar masa muscular es un proceso energéticamente muy costoso y que requiere de un entrenamiento muy específico durante largos periodos de tiempo. El nivel de desarrollo muscular que tienen los culturistas y algunos modelos de fitness, requiere de años de entrenamiento, dietas muy elevadas en calorías durante largos periodos de tiempo, y en ocasiones el consumo de suplementos y sustancias dopantes peligrosas para la salud. </p> <p> Tener miedo de ganar demasiado músculo haciendo un entrenamiento de fuerza, tiene el mismo fundamento que temer jugar al futbol por miedo a convertirte en Cristiano Ronaldo. </p> <p> <b> <i> ¿Es peligroso el entrenamiento de fuerza? </i> </b> </p> <p> El entrenamiento de fuerza, además de darnos los mejores beneficios para nuestra salud en comparación con el tiempo invertido, es una de las actividades físicas con menor riesgo de lesiones que existen. </p> <p> <i> (Injury rates per 100 participation hours in various sports. From Hamill, B. “Relative Safety of Weightlifting and Weight Training,” Journal of Strength and Conditioning Research 8(1):53-57, 1994.) </i> </p> <p> El número de lesiones producidas por cada 100 horas de entrenamiento de levantamiento de pesas competitivo (utilizando las mayores cargas que puede levantar un ser humano) es de 0,0006. Mucho menor que las 6,2 lesiones producidas por el futbol por cada 100 horas de práctica, e inferior a la de deportes considerados como seguros como el tenis (con una media de 0,07 lesiones por cada 100 horas), o bádminton (0,05) o zumba con 0,1 lesiones por cada 100 horas. </p> <br/> <p> <b> <i> ¿Es peligroso el entrenamiento de fuerza en personas mayores y poblaciones especiales? </i> </b> </p> <p> Un programa de entrenamiento de fuerza específicamente diseñado y adaptado a una persona mayor, ejecutado bajo la supervisión de un profesional, es perfectamente seguro. Considerando los enormes beneficios del entrenamiento de fuerza para la conservación de la independencia funcional y combatir la sarcopenia (pérdida de masa muscular), osteopenia (pérdida de masa ósea) y dinapenia (pérdida de fuerza, de vital importancia para evitar caídas), las personas mayores son la población que mayores beneficios recibe de un correcto entrenamiento de fuerza. </p> <p> El entrenamiento de fuerza tiene además la ventaja de ser una modalidad de entrenamiento que es infinitamente escalable y adaptable a las necesidades y limitaciones del entrenado conservando su efectividad, y puede ajustarse de forma muy gradual junto al progreso de este, al contrario que otras formas de ejercicio que no gozan de esta flexibilidad. </p> <br/> <p> <b> </b> </p> <!--EndFragment--> <p> </p> </div> <div> <img src="https://cdn.website-editor.net/452821bd883648088dfdc813ff7158d4/dms3rep/multi/redo+entrenando+salud.jpg" alt="" title=""/> <span> </span> </div> Wed, 30 May 2018 10:46:01 GMT 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</p> <p> En kaizen ofrecemos servicios nutricionales que se adaptan a las necesidades de nuestros clientes y a sus entrenamientos. En kaizen apostamos por un acercamiento multidisciplinar, ofreciendo un servicio integral de entrenamiento y nutrición, donde entrenador y nutricionista trabajan de manera conjunta para que consigas tus objetivos de la forma más eficiente y eficaz. La coordinación entre entrenamiento y nutrición marcará la diferencia, produciéndose un efecto sinérgico que maximizará tus resultados. <br/> </p> <p> <!--[if !supportLists]--> <b> · </b> <!--[endif]--> <b> Asesoramiento y seguimiento nutricional a largo plazo para mejora de la salud y la composición corporal </b> </p> <p> En este servicio nos enfocamos a la creación de hábitos nutricionales saludables que vayan a perdurar en el tiempo. A través de la elaboración de planes de comidas y mediante el aprendizaje de hábitos saludables en la alimentación, te daremos las herramientas necesarias para que consigas tus objetivos de salud y pérdida de peso. </p> <p> <i> ¿Para quién está pensado este servicio? </i> </p> <p> Principalmente para personas que tradicionalmente han tenido problemas de control de peso o algún trastorno cardio metabólico que necesiten de ayuda profesional para crear unos hábitos alimenticios saludables a largo plazo, o que vayan a necesitar la guía de un experto en nutrición durante un largo periodo de tiempo para conseguir el peso deseado o solucionar algún problema de salud persistente que requiera este enfoque, como pueden ser problemas de colesterol, resistencia a la insulina o problemas de presión sanguínea. </p> <p> <!--[if !supportLists]--> <b> · </b> <!--[endif]--> <b> Elaboración de planes nutricionales de pérdida de peso acelerada </b> </p> <p> Este servicio consiste en la creación de un programa de comidas orientado a perder una gran cantidad de peso en un periodo relativamente corto de tiempo </p> <p> <i> ¿Para quién está pensado este servicio? </i> </p> <p> Para personas que tradicionalmente no hayan tenido problemas graves a la hora de mantener un peso adecuado, y tengan unos hábitos alimenticios saludables, que por algún motivo (fiestas, vacaciones, etc) hayan ganado unos kilos de más y quieran librarse de ellos rápidamente. Ofrecemos además asesoramiento al terminar la dieta para asegurarnos de que no se recupera el peso perdido con esta. </p> <p> Este servicio también es ideal para personas que necesiten perder una gran cantidad de peso para un evento a corto plazo, sin perjuicio de que necesiten perder más peso posteriormente a través de nuestro servicio de asesoramiento nutricional a largo plazo. </p> <p> En kaizen realizaremos una valoración inicial del cliente antes de iniciar cualquier programa nutricional. Habrá casos en los cuales no estará indicado que la persona pierda mucho peso rápidamente siendo más adecuado un enfoque diferente. </p> <p> <a href="http://www.kaizenepn.es/articulos/FAQ-acelerada"> http://www.kaizenepn.es/articulos/FAQ-acelerada </a> </p> <p> <!--[if !supportLists]--> <b> · </b> <!--[endif]--> <b> Asesoramiento nutricional para atletas y opositores. </b> </p> <p> Con este servicio, te ayudaremos a maximizar tu rendimiento, recuperación y que alcances la composición corporal óptima para tu actividad, para que puedas sacarle el máximo partido a tus entrenamientos y ser lo más competitivo posible en tu deporte o las pruebas físicas en las que vayas a participar. </p> <p> <!--[if !supportLists]--> <b> · </b> <!--[endif]--> <b> Elaboración de planes nutricionales para ganancia de masa muscular </b> </p> <p> Para personas que necesiten incrementar su masa muscular de forma eficaz, en conjunción con un programa de entrenamiento diseñado para maximizar sus niveles de hipertrofia sin incrementar sus niveles de grasa. </p> <br/> <p> <b> <u> Preguntas frecuentes. </u> </b> </p> <p> <i> ¿Cuánto peso puedo perder usando los programas de pérdida de peso? </i> </p> <p> Si la adherencia a la dieta es correcta, puedes esperar perder hasta un 1,5% de tu peso total por cada semana. Inicialmente las pérdidas serán mayores, pero se deberán principalmente a pérdidas de agua. </p> <p> <i> </i> </p> <p> <i> ¿Es necesario realizar un programa de ejercicio durante las dietas de pérdida de peso? </i> </p> <p> No es absolutamente imprescindible, pero no haciéndolo conlleva varios problemas: </p> <p> <!--[if !supportLists]--> 1- <!--[endif]--> La pérdida de peso será más lenta y de peor calidad, haciendo mucho más probable que recuperes el peso perdido tras esta </p> <p> <!--[if !supportLists]--> 2- <!--[endif]--> La cantidad de comida que puedas consumir será inferior, por lo que pasarás más hambre y tendrás que ralentizar la pérdida de peso para evitar que aparezcan deficiencias nutricionales </p> <p> <!--[if !supportLists]--> 3- <!--[endif]--> Tu metabolismo se ralentizará, empeorando tu salud y tu bienestar a largo plazo y alargando innecesariamente el proceso de pérdida de peso, así como dificultando que mantengas el peso pérdido. </p> <p> <i> ¿Qué clase de ejercicio debo realizar durante la pérdida de peso? </i> </p> <p> Con una combinación de entrenamiento de fuerza y resistencia conseguiremos potenciar al máximo los beneficios de la dieta en cuanto a pérdida de peso. Pero el entrenamiento de fuerza es el elemento más importante a la hora de mejorar tu composición corporal. (Artículo corto, ¿es necesario el entrenamiento de fuerza para perder peso?). En kaizen, diseñaremos un programa de ejercicio acorde con tu dieta para que consigas tus objetivos de la forma más rápida y segura posible. </p> <p> <i> ¿En que consiste el entrenamiento de fuerza? </i> </p> <p> El entrenamiento de fuerza consiste en la ejecución sistemática de ejercicios que supongan vencer una resistencia, ya sea externa (una pesa) o interna (tu propio peso), que resulte lo suficientemente elevada para suponer un desafío a nivel muscular. </p> <br/> <p> <a href="http://www.kaizenepn.es/articulos/fuerza-grasa"> http://www.kaizenepn.es/articulos/fuerza-grasa </a> </p> <p> <i> ¿Cuántos días debería entrenar durante una dieta para perder peso o mejorar mi salud? </i> </p> <p> La dosis mínima efectiva de entrenamiento para conseguir beneficios en estas áreas son 2 entrenamientos por semana, siendo de 4 a 5 sesiones semanales la cantidad ideal, ya sea con nosotros en el centro, o por tu cuenta si optas por la modalidad de entrenamiento online. </p> <p> En casos de problemas de resistencia a la insulina o presión sanguínea, es recomendable realizar alguna clase de actividad física todos los días que sea posible. En kaizen además de guiarte dentro del centro de entrenamiento, te ayudaremos a recuperar tu salud lo más rápido posible creando para ti un plan personalizado de ejercicios que puedas hacer por tu cuenta, que potencien el efecto de tus entrenamientos guiados y tu dieta. </p> <br/> <p> <i> ¿Cuál de los programas es el adecuado para mí? </i> </p> <p> Si eres una persona que tiene una gran cantidad de peso que perder, y que viene experimentando durante un tiempo bastante dificultad a la hora de perderlo, o una vez perdido de mantenerlo, te verás más beneficiado de nuestro programa de asesoramiento a largo plazo. </p> <p> Igualmente, si la cantidad de peso a perder supera el 9% de tu peso total, un enfoque más a largo plazo será el ideal. </p> <p> <i> ¿Cuánto peso debo perder para estar bien? </i> </p> <p> Desde el punto de vista de la salud, deberías buscar un peso en el cual tu porcentaje de grasa sea inferior a un 20% si eres hombre, o un 30% si eres mujer, siendo un porcentaje de grasa inferior a 16% y 26% respectivamente, ideal. </p> <p> Si necesitas ayuda a la hora de determinar tu composición corporal, en kaizen realizamos una valoración inicial que incluye la determinación de este antes de iniciar cualquier programa de entrenamiento o nutricional, y una vez hecho esto, podremos asesorarte de cuál será el programa idóneo a seguir. </p> <p> <i> ¿Puede otra persona usar mi dieta? </i> </p> <p> La composición de la dieta, viene determinada tanto por las características físicas de la persona (altura, edad, peso, musculatura, sexo, particularidades metabólicas, etc) como por sus niveles de actividad (tanto a nivel de ejercicio como en la vida cotidiana), por lo que a no ser que la otra persona sea físicamente idéntica a ti, y haga las mismas cosas a lo largo del día, esa dieta no será adecuada para esa persona. </p> <p> En kaizen ofrecemos la elaboración de planes nutricionales a nivel familiar a las personas que estén interesadas en ello, para facilitar la elaboración de comidas y facilitar la adherencia a la dieta cuando varias personas que convivan juntas busquen perder peso, evitando el engorro de tener que cocinar 2 comidas completamente diferentes en la medida en que sea posible. </p> <p> <i> ¿Qué tengo que aportar para que me hagáis una dieta? </i> </p> <p> Necesitaremos conocer tu edad, altura, y peso, así como realizar alguna valoración o estimación de tu porcentaje de grasa. También tendremos que saber si padeces alguna condición médica que pueda afectar a la dieta, y las alergias alimenticias si las tienes. Además de las medicaciones o suplementos alimenticios que estés tomando </p> <p> Conocer tus gustos, hábitos y preferencias será también de ayuda a la hora de elaborar el plan nutricional adecuado. </p> <p> Será también muy recomendable que nos proporciones un análisis de sangre reciente, e imprescindible si tienes algún problema de salud grave. </p> <p> A lo largo de la dieta, realizaremos subsiguientes valoraciones para hacer las modificaciones que sean necesarias al plan. En el caso de programas nutricionales orientados a la salud, será necesario repetir análisis de sangre con frecuencia, así como llevar un registro de otras mediciones como la presión sanguínea. Si sigues el plan nutricional adecuadamente y vamos consiguiendo nuestros objetivos, tu médico tendrá que ir reduciendo y finalmente eliminando parte de tu medicación, por lo que visitarlo con frecuencia es muy recomendable. </p> <p> Será también de gran ayuda, y en algunos casos necesario, que la persona lleve un diario de comidas anotando las cantidades y tipos de comida que consume a lo largo del día, ya sea manualmente o mediante un contador de calorías. </p> <p> <i> ¿Es necesario que tome suplementos nutricionales durante la dieta? </i> </p> <p> Los suplementos como la propia palabra indica son solo pequeñas ayudas a la propia dieta, y no son indispensables salvo en algunos casos particulares. En general, es altamente recomendable que tomes un suplemento de omega 3 que contenga al menos 1800 mg combinados de EPA y DHA si no puedes o quieres consumir pescado azul con frecuencia. </p> <p> <i> ¿Puedo esperar perder peso de forma lineal cuando hago una dieta? </i> </p> <p> No, debido a que junto a la pérdida de peso se producen cambios en los niveles de retención de líquidos a lo largo del mes, que afectan al peso total que vemos en la báscula. Por ejemplo, cuando comienzas una dieta, especialmente una muy reducida en carbohidratos y o sodio, es habitual perder hasta 3 kg totales de agua en unos pocos días. Esta pérdida de peso es inmediata y revierte en pocos días cuando los carbohidratos o la sal vuelvan a incrementarse, por lo que no debemos considerarla una pérdida de peso real. </p> <p> Igualmente, habrá momentos en que estemos perdiendo grasa a un ritmo elevado, pero nuestro cuerpo retenga más líquidos, es algo habitual en situaciones de estrés o si has comenzado recientemente a realizar entrenamientos de fuerza, pudiendo a veces enmascarar todo o parte de la pérdida de peso. </p> <p> <i> ¿Puedo contratar los servicios nutricionales o de entrenamiento de forma separada? </i> </p> <p> No es recomendable, para alcanzar tus objetivos de la forma más rápida y eficaz posible, debe existir total integración de ambas variables en tu plan, debiendo estar diseñadas tanto la dieta como el entrenamiento teniendo cuenta tanto el uno como el otro. </p> <!--EndFragment--> <p> </p> </div> Wed, 30 May 2018 10:46:01 GMT https://www.kaizenepn.es/articulos/asesoramiento-nutricional013ccc5b nutricion thumbnail