{"id":71368,"date":"2017-06-13T00:00:00","date_gmt":"2017-06-13T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/sin-categorizar\/no-te-quedes-sin-aire\/"},"modified":"2017-06-13T00:00:00","modified_gmt":"2017-06-13T00:00:00","slug":"no-te-quedes-sin-aire","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/no-te-quedes-sin-aire\/","title":{"rendered":"\u00a1No te quedes sin aire!"},"content":{"rendered":"

Por qu\u00e9 necesitas mejorar tu capacidad pulmonar y c\u00f3mo lograrlo.<\/strong><\/p>\n

Antes de entrar en materia, d\u00e9jame proponerte un experimento: repasa un video de alguna de las finales de 50 metros en los Campeonatos del Mundo o las Olimpiadas.<\/p>\n

Adem\u00e1s de fijarte en los tiempos estratosf\u00e9ricos tambi\u00e9n podr\u00e1s comprobar que de media los nadadores respiran una o dos veces como m\u00e1ximo y algunos no respiran hasta la meta.<\/p>\n

Lo que quiero que veas es la importancia de la capacidad pulmonar. Por supuesto, no estoy diciendo que respires un par de veces cada cincuenta metros, pero s\u00ed que hay unas cuantas cosas que podemos aprender de los campeones.<\/p>\n

Para empezar, nuestra capacidad pulmonar indica el estado de los pulmones.<\/strong> Podemos medirla en una prueba de espirometr\u00eda, normalmente como parte de un test medico-deportivo. El ejercicio regular aumenta la capacidad pulmonar, mientras que el tabaco la disminuye.<\/p>\n

Ahora bien, no te enga\u00f1es pensando que tener m\u00e1s capacidad pulmonar significa simplemente contener la respiraci\u00f3n durante m\u00e1s tiempo. Si fuera as\u00ed ser\u00eda importante nada m\u00e1s en crol y mariposa, e irrelevante en estilo espalda (puesto que respirarnos todo el rato) o braza (donde se respira en cada brazada).<\/p>\n

Como dec\u00edamos antes, una mayor capacidad implica un mejor funcionamiento de los pulmones.  Ox\u00edgeno y glucosa son la base de todas las reacciones qu\u00edmicas que tienen lugar en nuestro cuerpo para generar la energ\u00eda que nos permite movernos (y vivir). Entrenar esa capacidad aumenta el aporte de ox\u00edgeno y de esa manera mejora la generaci\u00f3n de energ\u00eda anaer\u00f3bica.<\/p>\n

Adem\u00e1s el ox\u00edgeno en los pulmones nos ayuda a flotar, as\u00ed que cuanto m\u00e1s tengamos mejor ser\u00e1 nuestra posici\u00f3n en el agua.<\/p>\n

Aqu\u00ed tienes tres ejercicios:<\/p>\n

1. Inspira y espira profundamente.<\/strong><\/p>\n

Este ejercicio puedes hacerlo en casa y adem\u00e1s es muy bueno para relajarse. Toma aire despacio, tan profundamente como puedas, y cont\u00e9n la respiraci\u00f3n durante cinco segundos. Espira a fondo y despu\u00e9s espera cinco segundos antes de repetir el ejercicio. Repite 10 veces.<\/p>\n

2. Respira con la brazada.<\/strong><\/p>\n

Nadando a crol, respira cada 2\/3\/4\/5\/6\/7\/8\/9 brazadas. El ejercicio se puede realizar nadando suave o con intensidad.<\/p>\n

3. Respira un n\u00famero de veces predeterminado para una distancia.<\/strong><\/p>\n

A diferencia del ejercicio anterior, aqu\u00ed fijamos un n\u00famero m\u00e1ximo de respiraciones por cada largo. Se puede hacer suave o intenso.<\/p>\n

En ambos ejercicios debes empezar nadando 300\/400 m y aumentar gradualmente la intensidad.<\/p>\n

\u00a1Coge aire y a disfrutar entrenando!<\/p>\n","protected":false},"excerpt":{"rendered":"

Por qu\u00e9 necesitas mejorar tu capacidad pulmonar y c\u00f3mo lograrlo. Antes de entrar en materia, d\u00e9jame proponerte un experimento: repasa un video de alguna de las finales de 50 metros …<\/p>\n","protected":false},"author":1372,"featured_media":92156,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10126],"tags":[12408,12308,12310],"acf":[],"yoast_head":"\n\u00a1No te quedes sin aire! - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/no-te-quedes-sin-aire\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00a1No te quedes sin aire! - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Por qu\u00e9 necesitas mejorar tu capacidad pulmonar y c\u00f3mo lograrlo. 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