{"id":71424,"date":"2019-01-25T00:00:00","date_gmt":"2019-01-25T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/sin-categorizar\/como-recuperarse-rapidamente-del-esfuerzo\/"},"modified":"2019-01-25T00:00:00","modified_gmt":"2019-01-25T00:00:00","slug":"como-recuperarse-rapidamente-del-esfuerzo","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/forma-fisica-y-bienestar\/como-recuperarse-rapidamente-del-esfuerzo\/","title":{"rendered":"C\u00f3mo recuperarse r\u00e1pidamente del esfuerzo"},"content":{"rendered":"

Para mantenerse saludable y fuerte hay que mimar el cuerpo y dedicarle tanta atenci\u00f3n a recuperar bien como le dedicamos al entrenamiento <\/span><\/p>\n

Recuperarse del esfuerzo f\u00edsico es fundamental para cualquiera que practique deporte regularmente porque el organismo necesita reparar los da\u00f1os que sufren los m\u00fasculos en un r\u00e9gimen de ejercicio intenso.
\n<\/span>
\n<\/span>Aqu\u00ed van unos cuantos consejos para recuperarse lo antes posible: <\/span><\/p>\n

1. Estira<\/b><\/p>\n

Los ejercicios de <\/span>estiramiento<\/b> ayudan mucho a la recuperaci\u00f3n muscular. Sirven para reducir la rigidez muscular, aumentan el rango de movimiento de las articulaciones y alivian las molestias derivadas del esfuerzo.<\/span><\/p>\n

T\u00f3mate unos minutos para darte un masaje y reducir la tensi\u00f3n en los m\u00fasculos. Si te resulta m\u00e1s f\u00e1cil puedes usar un rodillo de espuma.<\/p>\n

<\/span><\/p>\n

2. Prepara algo de picar<\/b><\/p>\n

No hay nada mejor para recobrar energ\u00eda y regenerar la masa muscular que comer algo antes del entrenamiento. SI adem\u00e1s incluyes algo de prote\u00edna estar\u00e1s proporcionando al cuerpo los amino\u00e1cidos que le hacen falta para reparar la fibra muscular.<\/span><\/p>\n

Un <\/span>tentempi\u00e9 con alto contenido en prote\u00ednas<\/b> ralentiza la digesti\u00f3n y prolonga la sensaci\u00f3n de saciedad, lo cual siempre es \u00fatil si te suele atacar el hambre despu\u00e9s de los entrenamientos.<\/span><\/p>\n

Quien busque una recarga r\u00e1pida puede prepararse un batido rico en prote\u00ednas. El d\u00eda que tengamos tiempo, un s\u00e1ndwich de at\u00fan con <\/span>bresaola<\/span><\/i> u otra carne seca ofrece todos los carbohidratos y prote\u00ednas que necesitamos.<\/p>\n

<\/span><\/p>\n

3. Recupera l\u00edquidos<\/b><\/p>\n

No es nada raro que los nadadores nos olvidemos de beber. Como estamos metidos en el agua durante el entrenamiento no nos damos cuenta de lo que sudamos. Es muy importante beber al salir de la piscina para <\/span>devolverle al cuerpo todo el l\u00edquido que pierde, <\/b>como m\u00ednimo entre 500 y 600 ml de agua.<\/p>\n

<\/span><\/p>\n

4. Toma magnesio<\/b><\/p>\n

Adem\u00e1s de reducir las agujetas y las molestias musculares en general, el magnesio contribuye a la relajaci\u00f3n del sistema nervioso. As\u00ed descansas mejor y eso es exactamente lo que necesita el cuerpo despu\u00e9s de hacer deporte. El magnesio se encuentra en las bananas, las espinacas, la col rizada, las almendras, las semillas de girasol y el pescado. Todos estos alimentos ayudan a calmar el dolor muscular. Si quieres mayores cantidades de magnesio puedes tomar suplementos de electrolitos en sus versiones especiales para deportistas. Hay muchos disponibles en el marcado.<\/span><\/p>\n

\u00a1Prueba estas ideas para recuperarte pronto y volver a \u201csufrir\u201d cuanto antes! <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Para mantenerse saludable y fuerte hay que mimar el cuerpo y dedicarle tanta atenci\u00f3n a recuperar bien como le dedicamos al entrenamiento Recuperarse del esfuerzo f\u00edsico es fundamental para cualquiera …<\/p>\n","protected":false},"author":1388,"featured_media":6144,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10130],"tags":[12302,12456,12308,1928],"acf":[],"yoast_head":"\nC\u00f3mo recuperarse r\u00e1pidamente del esfuerzo - 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\/forma-fisica-y-bienestar\/como-recuperarse-rapidamente-del-esfuerzo\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00f3mo recuperarse r\u00e1pidamente del esfuerzo - 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