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Guía para principiantes en el ejercicio

Esto del ejercicio tiene mucho de donde cortar pero me enfocaré en los principiantes con esta guía para principiantes en el ejercicio.

La guía está enfocada en las que faltaban a las clases de educación física en la escuela y el único ejercicio que realizan actualmente es cambiarle a la tv con el control. Así como la siguiente imagen, que cuando la vi me acordé de mi hace algunos ayeres jajaja.

workout

La importancia de hacer ejercicio

Lo primero, si me preguntas si debes hacer ejercicio, la respuesta es un rotundo ¡sí!, y el motivo no es solo para que te sientas mejor con tu cuerpo y mucho más cómoda, sino por tu salud.

Si lo que quieres es cambiar tu vida sedentaria por una vida saludable y activa este es el camino indicado, porque el mantenerte en movimiento te favorece en tener un peso corporal adecuado a tu estatura y a los niveles normales de grasa corporal; te va a ayudar prevenir problemas de salud como reducir tus niveles de estrés si los tienes; aumenta tu energía y tu fuerza; podrás controlar la presión arterial; tener tus ligamentos, tendones y articulaciones flexibles, mejorar tu sueño, entre otras.

Ya no tienes excusas para no hacer la actividad que más te guste, todos pueden realizarla, desde adultos mayores, niños, personas con obesidad, con diabetes, hipertensión, etc. Lo único que va a influir en cada uno de los ejemplos nombrados es el tipo de rutina, por eso si nunca has realizado ejercicio es mejor que te asesores de un entrenador que va a organizar una rutina según tus individualidades.

Del odio al amor solo un paso

Este amor por el ejercicio fue algo que no se dio en 21 días. Debo confesar que tuve que arrastrar mi humanidad al ejercicio los primeros 6 meses y después de ese tiempo me descubrí poniéndome de malas si llegaba a faltar o asistiendo incluso en días lluviosos o con cólicos, pero literal ¡me encantó!

Como cualquier amor del bueno es algo que toma su tiempo (me leí muy romántica jaja) me pasó igual con el entrenamiento.

Claves para poder comenzar

Para comenzar te aconsejo que tomes en cuenta lo siguiente, de seguro te ayuda para dar el primer paso:

  • La clave para ver resultados con el ejercicio es ir por etapas. Organiza etapas de 3 o 6 meses y ve incrementando el grado de dificultad conforme tu cuerpo se vaya adaptando.
  • Tu primer objetivo debe ser ganar condición física, o sea que no se te salga un pulmón a media clase. Te recomiendo elegir algún lugar donde haya entrenamientos ya armados de 30 minutos. Mis primeros 3 meses haciendo ejercicio fueron en “Curves” y del mes 3 al 6 además de Curves iba a caminar 4 kms por las tardes. ¿Por qué no comencé caminando? Tenía tan mala circulación que a los 5 minutos de comenzar a caminar me hormigueaban las piernas y me entraba una picazón terrible. También puedes comenzar con alguna clase de Zumba o de baile, pero estas son sólo clases para agarrar condición.

Súper importante siempre estar al pendiente de medir el ritmo cardíaco. Si vas al gimnasio todos los aparatos tienen sensores para medición cardiovascular.

  • Ya que adquieres condición y más valor para seguirle puedes ver la manera de armar una rutina completa. Para mí una rutina completa en un gimnasio convencional consta de calentar 10 min + una rutina de fuerza o pesas + cardio 30 min. Mucho tiempo @CoachdeFitness (así lo encuentras en twitter) me envió mi rutina mensual y aparte tiene una plataforma donde puedes ver los videos de cómo se realizan los ejercicios. Yo complementé mi rutina con una clase de kickboxing poco más de 6 meses.

PRINCIPIANTE

  • Una vez que ya tienes condición, puedes incluir ejercicios de alta intensidad con intervalos como Hiit, dale una mirada a las rutinas de Elena Malova, de verdad que ¡soy fan de esta mujer!
  • ¿Te has encontrado con personas que llevan años haciendo ejercicio y se ven igualitos? Pues la clave esta en irte retando y cambiando tus entrenamientos. Para sorpresa de muchos yo por ejemplo ahora dejé de correr y complementaré mi entrenamiento en TFW con Yoga, todavía me falta probar la natación entre otros.

Algunos tips para no desistir en el intento

Puede que en algún momento sientas que no puedes más, o sientas que te cuesta mucho poder adquirir el hábito del entrenamiento, pero esto es completamente normal, no por sentirte así debes dejar todo de lado.

A continuación algunos tips que serán de gran ayuda si sientes ganas de “tirar la esponja”:

  • Encuentra algo que te apasione y te divierta, pruébalo todo: Zumba, natación, kickboxing, yoga, correr, spinning. La clave es elegir una actividad que te emocione y que sea uno de los motivos por los que despiertas emocionada cada mañana.
  • Aunque seas principiante finge ser un súper deportista. Yo aunque al principio hacia 30 minutos me visualizaba así como Angelina Jolie en Tom Raider jajaja ¡si, en serio! Cambia el “Voy a hacer ejercicio” por el “Voy a entrenar”. Además, como todo súper deportista, obviamente tienes que cuidar tu alimentación para rendir en tu entrenamiento.
  • Por favor no seas de las fachosas que van al ejercicio en pants enormes, con fajas o bolsas amarradas en la panza para sudar la grasa. Que quede claro que la grasa no se suda, se oxida (si, los entrenamientos al aire libre funcionan mejor). Así que nada de perder el glamour al hacer ejercicio, uno nunca sabe si se puede encontrar a Vin Diesel de frente.
  • Prémiate cada 15 días por ir al entrenamiento, pero que no sea con comida. Cómprate alguna ropa linda, un masaje, un cambio de look. La verdad es que conforme le vas agarrando el gusto te vas premiando con ropa para hacer ejercicio jeje.

Yo te puedo ayudar

Hablaré más sobre el ejercicio en otros post, pero como siempre y para todo la clave es planear. Si necesitas ayuda para planear no sólo tu ejercicio si no tu Rutina Saludable puedes agendar una sesión conmigo y con gusto te ayudo a darle forma y convertir tus objetivos en algo medible y alcanzable, de eso te platico más ¡AQUÍ!

También no olvides suscribirte al BLOG y recibir “Lecciones para bajar de peso y cambiar tus hábitos” de forma completamente gratuita, eso puedes hacerlo ¡AQUÍ! Además quienes están suscritos al Blog reciben primero toda la información y lanzamiento de programas que realizo.

Conoce ¿CÓMO TE PUEDO AYUDAR?

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