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¿Vas a empezar a entrenar? Los cuatro errores más comunes a partir de los 45 A partir de los 40 hay que seguir entrenando, pero un poco diferente Getty Images
El envejecimiento activo se ha apoderado de la población, pero hay que adaptar cada entrenamiento a cada persona A partir de los 40 la testosterona disminuye y las calorías no se queman tan fácilmente, por lo que hay que hacer un entrenamiento inteligente ¿Cuáles son los principales errores que cometemos al entrenar a partir de los 40? Hay aspectos que no hay que olvidar La edad es solo un número. Así lo demuestra cada vez más gente que no aparenta, ni de lejos, la edad que marca su documento de identidad. ¿Quién diría, a simple vista, que Brad Pitt cumple este año 60? Los avances en el cuidado, la estética y la belleza nos hace llegar mucho mejor a edades avanzadas, algo que también lo ha logrado el envejecimiento activo . Porque claro, de qué nos sirve llegar espléndidos a los 60 si luego nuestro cuerpo por dentro no está en buenas condiciones. De ahí que los gimnasios se hayan convertido en templos de culto al cuerpo intergeneracionales en los que se reúnen adolescentes, jóvenes, adultos y mayores.
Entrenamiento para seniors
Entrenar según tus capacidades Sin embargo, hay que adaptar cada entrenamiento a las condiciones de cada persona. Por eso mismo, no es lo mismo un entrenamiento de un joven de 25 que el de un adulto de 45. De esta manera, a partir de los 40 la testosterona comienza a disminuir , los huesos se resienten y eres más propenso a lesiones en ligamentos o tendones. ¿Qué pasa? Que se cree que hay que cambiar de entrenamiento o que no hay que darlo todo, cuando simplemente hay que entrenar de una forma más inteligente , explican en Mens’s Health.
Así, lo que hay que hacer es evitar algunos errores que al final lo que hacen es perjudicarnos más que beneficiarnos. Corregirlos no es ninguna odisea, solo son unos cambios adaptativos a tus condiciones que pronto te darán resultados.
Errores que solventar A pesar de que cuando visitamos el gimnasio intentamos darlo todo hasta salir de allí agotados, no hay que olvidar que el entrenamiento nos debe hacer ganar energía y para ello es esencial trabajar la potencia varias veces a la semana . Por su parte, no hace falta estar todos los días rodeados de pesas, ya que tras un duro entrenamiento se tarda más en recuperarse, por lo que no hay que ir cada día , sino alternarlos para entrenar por repeticiones e intentando mover menos kilos que nos seguirán manteniendo en plena forma.
Tampoco se te pueden olvidar los ejercicios de aislamiento, trabajando articulaciones y grupos musculares concretos que complementarán cada uno de tus entrenamientos. Y el cuarto error: no hay que olvidarse del cardio. Con el paso de los años el metabolismo tiende a ralentizarse, así que hay que quemar esas calorías que ya no se van solas. ¿Cómo? Pues unos ocho minutos de calentamiento sobre la elíptica o la cinta de correr antes de empezar a entrenar y, al finalizar un cardio moderado para poner la guinda del pastel a una jornada en el gimnasio.
Temas