Muchos deportistas, incluso los más aficionados, entrenan con una constante preocupación a los ritmos que llevan. El uso de las nuevas redes sociales deportivas, donde se comparte cualquier actividad que se hace, tampoco ayuda a que sea de otra forma. Subir una actividad de carrera en la que tan sólo has corrido 5km a un ritmo de 7 min/km es poco “glamouroso”, sin embargo si cuelgas una actividad en la que has corrido 10km en 40min serás el ídolo de todos tus amigos en dicha web social. Pero y si en el título de dicha actividad pones: ENTRENAMIENTO TOTAL? Seguro que tus “ídolo-puntos” vuelven a subir a lo más alto. Y si en la descripción de la actividad detallas cada uno de los ejercicios de Fuerza-Resistencia que has hecho, ya te sacan a hombros por “la puerta grande de Internet”.
Es cierto que en algunas fases de la temporada, dependiendo de nuestro objetivo, nos interesará más ir metiendo ritmos de carrera, pero en otras, en las que el objetivo está lejano, puede ser muy beneficioso combinar la resistencia aeróbica con la fuerza-resistencia. En este sentido surge el entrenamiento total, que no es, ni más ni menos, que una combinación de carrera continua con paradas para hacer diferentes ejercicios de tonificación.
En algunas ciudades, en parques urbanos y periurbanos, hay instalados aparatos para realizar los ejercicios de las rutinas más populares, siguiendo un sendero. Otra buena opción puede ser los aparatos para la realización de ejercicios (que sobre todo usan personas mayores. Ver imagen de abajo) y que nos pueden servir para hacer:
- Abdominales
- Fondos de brazos
- Ejercicios de trepa
- Tríceps
- Hombros
- Saltos
- etc.
También podríamos usar a tal fin parques infantiles, siempre que no estén siendo usado por los pequeños y no suponga un deterioro de los mismo. Además cualquier elemento que encontremos por la calle (bancos, vallas, barandillas, etc.) usándolo con la suficiente imaginación y cuidado. Es decir, una forma estudiada y responsable de aquel programa televisivo donde nos repetían eso de: “la calle es tu gimnasio”!
La propuesta de hoy es combinar la carrera con todos estos ejercicios y cualquier otro de fortalecimiento que os venga a la cabeza.
Ejemplo:
- 5 min. carrera
- 30 rep. fondos de tríceps en banco
- 3 min. carrera
- 30 rep. burpees (fondos de brazos, encogimiento de piernas al pecho y salto)
- 1 min. carrera
- 2 min. multisaltos
- 1 min. carrera
- 2 x 30 seg. abdominales isométricos
- 3 min. carrera
- 3 x dominadas en barra (las que podamos o realizar 10 con ayuda)
- 5 min. carrera
En definitiva, el entrenamiento total nos puede ayudar en pretemporada a mejorar nuestra condición física y salud y a minimizar los riesgos de lesión, gracias al fortalecimiento de grupos musculares que en ocasiones olvidamos trabajar.
Próximamente realizaremos un video mostrando más posibilidades que nos ofrece tipo de entrenamiento.
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