¿Necesito hacer ejercicios cardiovasculares? ¿Cuáles son los beneficios de este tipo de ejercicio?

¡Comparte!

Una de las formas de mantener nuestra salud al día es a través de la práctica de actividades deportivas. Independientemente de dónde o cómo lo haga, usted cosechará sus beneficios. Una de las opciones son los ejercicios cardiovasculares, aprenda todo sobre ellos y por qué necesita hacerlos para mantenerse saludable.

¿Qué es cardio?

Esta nomenclatura incluye las actividades físicas que entrenan la parte cardiovascular del cuerpo . El cardio es una actividad integral que concentra sus esfuerzos en el desarrollo del buen funcionamiento del corazón y de los vasos sanguíneos, además del sistema circulatorio.

¿Por qué necesito hacer cardio?

El corazón actúa o funciona como el músculo que bombea sangre a través de las vías respiratorias; que son las arterias, venas y vasos dentro de su cuerpo. En este proceso participan las válvulas cardíacas, que producen contracciones a un ritmo determinado en función de la actividad realizada.

El transporte de sangre a través de los canales y vasos de su cuerpo proporciona el oxígeno necesario para las células. Además, el sistema cardiovascular es responsable de recoger residuos o sustancias nocivas para el organismo, como el dióxido de carbono, y depositarlos en los riñones para su excreción.

Con los ejercicios cardiovasculares , también buscamos lograr un equilibrio entre los dos sistemas nerviosos que funcionan en su cuerpo, el sistema simpático y el sistema parasimpático.

Estos sistemas pueden acelerar o ralentizar la frecuencia cardíaca, aumentar o disminuir la presión arterial y la capacidad cardíaca, haciendo que el corazón bombee más o menos sangre según lo requiera su cuerpo en algún momento.

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Por ejemplo, durante una actividad física, los músculos necesitarán más oxígeno y energía, y el sistema simpático es responsable de acelerar la entrega de la cantidad necesaria. Otra función del ejercicio cardiovascular es que activa el sistema endocrino o regulador de las hormonas corporales. ¿Entendió por qué es necesario hacer ejercicios cardiovasculares?

Ejercicios que activan el sistema cardiovascular

Tiene razones importantes para practicar cardio . Hay muchas opciones y puedes elegir la que más te guste o la que más te guste. Anote las siguientes maneras de activar su sistema cardiovascular:

  • Bailando
  • Nadar
  • Ejecutar en cualquier modo
  • Andar en bicicleta
  • Patinaje

Muchos se dedican a la práctica de ejercicios cardiovasculares porque consideran que es una buena opción para quemar grasa. Pero cardio solo no sólo reducirá la grasa en su cuerpo, también puede tener una disminución en la masa muscular – y tal vez incluso donde usted no lo quiere o no lo necesita.

Por lo tanto, debe intermediar o combinar sus ejercicios cardiovasculares con otras actividades como levantamiento de pesas, remo o bar. A través de estos se creará una cierta resistencia de los músculos del cuerpo para ganar volumen.

Cardio para principiantes

Ahora que sabemos que es hora de hacer algo de cardio, veamos cómo hacerlo.

Para algunos, pensar en hacer ejercicios puede ser un gran desafío. Te ayudaremos a dar el primer paso porque sólo necesitarás un poco de espacio y ropa cómoda.

Su entrenamiento debe tener 3 fases:

Calefacción

En esta fase se pueden realizar los siguientes movimientos:

  • Gire los hombros con los brazos extendidos, simulando dibujos en círculos.
  • Rotación de cuello y cintura. Gire la cintura en círculos.
  • Paseo estacionario .
  • Levante los talones, alternándolos.
  • Párese y doble la cintura, tratando de tocar el suelo sin flexionar las piernas.
Mira también:   ¿Es mejor hacer cardio antes o después del entrenamiento con pesas?

Formación

Durante esta fase se puede hacer:

  • Pasos rectos extendidos o pasos laterales , extendiendo los brazos. Intente girar la cintura al final de cada paso.
  • Luego párese erguido y patee hacia adelante para que su pierna alcance la altura de su cintura. Repita con la otra pierna.
  • Saltar hacia adelante en posición vertical y golpear dos veces en el aire , uno y dos. Este movimiento se puede combinar con la patada frontal.
  • Retroceda y levante la rodilla a la altura de la cintura. Repita con la otra pierna.

Repite tantas veces como puedas, tan rápido como puedas.

Volver al estado de reposo

Ahora mismo, puedes hacerlo:

  • Estire el cuello hacia arriba y hacia abajo. Intenta tocar el torso con la barbilla y luego retira la cabeza unos segundos.
  • Con las piernas firmemente apoyadas en el suelo, gire el tronco hacia un lado y hacia el otro, permaneciendo allí durante unos segundos para ofrecer cierta resistencia a los músculos centrales.
  • Con las piernas firmes, flexione el tronco de la cintura hacia ambos lados alternativamente.

Es un entrenamiento muy sencillo para aquellos que quieren empezar a hacer cardio. Puedes variar la intensidad o cambiar el ambiente, practicar al aire libre o en un gimnasio o incluso en casa. Lo más importante es que usted dé el primer paso y tenga una actitud positiva para empezar a cuidar su condición física. Tienes que hacer cardio y cuidar tu salud! ¡A trabajar!

Consejos para perder peso haciendo ejercicios cardiovasculares Existen varios tipos de entrenamiento que le ayudan a perder peso. Si desea perder peso haciendo ejercicios cardiovasculares, vea los consejos en este artículo para lograr su objetivo. Leer más «

Mira también:   6 cosas que necesita para hacer cardio en casa

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