El Powerwalking y la dieta que debemos seguir cuando practicamos

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El Powerwalking es un deporte que está de moda y que conquista cada día más adeptos. Pariente cercano de la carrera, esta actividad física se presenta como un deporte saludable. Proporciona los mismos beneficios que el correr, pero no requiere mucha preparación física para comenzar.

El cuerpo en powerwalking

Siempre que el cuerpo se expone a una actividad diferente a la habitual, es necesario conocer bien las exigencias que el cuerpo tiene que afrontar.

A primera vista, cualquiera que piense en el powerwalking puede imaginar que «está caminando y no tiene dificultad para caminar». Pero esta es una premisa que puede llevar a errores en esta modalidad.

El hecho de caminar como deporte no es lo mismo que caminar, ir de compras o en el jardín de la casa.

¿Cómo se desarrolla una sesión de powerwalking?

  • Duración: Normalmente caminas durante al menos cuarenta y cinco minutos. Caminar es constante, no se detiene todo este tiempo. Si la persona no está acostumbrada a la actividad física, comienza con menos tiempo y puede extenderla gradualmente.
  • Distancia a recorrer: Cuando ya se ha alcanzado un cierto nivel de entrenamiento, la distancia aumentará a unos cinco kilómetros. El ritmo medio alcanzará los nueve minutos por kilómetro.
  • El tronco del cuerpo: La postura es muy importante; la espalda debe estar recta, con los hombros hacia atrás y hacia abajo. El abdomen y las nalgas se contraen ligeramente.
  • Los pies: Una de las ventajas de powerwalking es que las articulaciones no sufren. Por lo tanto, es esencial que uno de los pies esté siempre en contacto con el suelo. De esta manera, se evita el impacto que daña las articulaciones.
  • Los brazos: Es aconsejable colocar los brazos flexionados en un ángulo de 90 grados con respecto a las caderas. Cuando caminan, se mueven alternativamente hacia adelante y hacia atrás.
  • La respiración: La intensidad respiratoria debe alcanzar el 75% de la frecuencia cardíaca máxima. Esta tasa es diferente en cada persona y depende de muchos factores. El uso de un monitor de frecuencia cardíaca le permitirá conocer esta información en cualquier momento .
Mira también:   ¿El caminar ayuda a reducir el tamaño de la cintura?

Además de las pautas de ejercicio, es esencial considerar en qué consiste la dieta del atleta:

  • Como en toda actividad física, la hidratación es esencial. Por lo tanto, es necesario beber mucha agua antes de cada sesión para que el cuerpo no sufra de falta de líquido.
  • Es aconsejable llevar una botella de agua para beber en el camino, especialmente si el sol y el calor son intensos. Si la caminata es de larga duración, las sales del agua permitirán recuperar las que se pierden al transpirar.
  • En cuanto a los alimentos sólidos, una caminata de menos de una hora no tiene requerimientos calóricos especiales. Por lo tanto, una dieta saludable y equilibrada será suficiente para mantener el cuerpo en condiciones ideales.
  • Si la sesión supera los sesenta minutos, la sugerencia es consumir carbohidratos para que no se pierda potencia. Todo dependerá de la intensidad del ritmo y del físico de cada persona. Si es posible, se debe consultar a un nutricionista.

Beneficios de salud de Powerwalking

Estos son los beneficios saludables que el powerwalking trae a nuestro cuerpo:

  • Favorece la quema de grasa y por lo tanto el adelgazamiento. La cantidad de peso que perdemos está determinada por la frecuencia cardíaca y la respiración. Trate de respirar con suavidad!
  • Se tonifican los músculos, especialmente las piernas y el área central. La pantorrilla, las nalgas y el abdomen reciben la mayor parte del trabajo. El movimiento rítmico de los brazos también permite trabajar los músculos de las extremidades superiores.
  • Realizar powerwalking al aire libre proporciona vitamina D, que está vinculada al metabolismo del calcio y el fósforo.
  • Es una actividad que promueve la higiene mental y los procesos psíquicos saludables.
Mira también:   La importancia de planificar las jornadas de formación

Powerwalking tiene la gran ventaja de ser apto para todo el mundo, independientemente de su edad y condición deportiva. Además, se puede adaptar a las necesidades de cada persona. Vamos a practicar!

¿Caminar ayuda a reducir el tamaño de la cintura? Caminar es una de las formas más simples y fáciles de hacer ejercicio y, afortunadamente, también es una excelente manera de reducir el tamaño de la cintura. Leer más «

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  202. One of the greatest pastimes on the planet is camping outdoors. Outdoor camping permits you to experience all that the truly amazing outside is offering and lets you enjoy the good thing about mother nature. Are you interested in heading outdoor camping? If you have, then try a number of the camping out suggestions inside the report listed below. If you are going backcountry outdoor camping, you ought to possibly carry a snake nibble package inside your items. The very best snake bite products are the ones which use suction. Some packages have scalpels and circulation of blood constrictors within them. Scalpels can certainly minimize the poison to the bloodstream more quickly, and constrictors could be lethal if not utilized effectively. In case you have a toddler, package a blanket. It is possible to set it all out on the floor and then use it being a makeshift enjoy location. Bring vehicles, dolls, or what ever items your child is into. They could play with out obtaining too filthy and you could instruct them that they have to always keep their playthings about the cover for safekeeping. This will aid to keep issues from receiving also distributed. If you are camping outdoors, an absolute necessity for your personal equipment can be a surviving blade. This is the most essential a part of your camping out gear. Get a high quality survival blade, not merely the least expensive you can get, your daily life could depend on it. These knives are common very similar these people have a lengthy blade serrated on one side plus a hollow manage. Inside the deal with it is possible to carry angling series, hooks, a compass, and fits being a little emergency system. A major blunder that outdoorsmen make is that they will receive lost on occasion. Do not let this eventually you. Should you be not familiar with the spot you happen to be outdoor camping in or in case you are inside a backwoods place, tend not to stray too far from your campsite. A transportable Gps navigation is a superb investment if you are intending just about any wilderness camping experience. Acquiring the best from your camping outdoors experience must be less difficult now that you have these great ideas. Place them in close proximity if you prepare your next journey. Reliable information will allow you to plan ahead and have a fantastic encounter when you find yourself camping out.

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  206. Camping is really a preferred form of holiday because it is so easy to get and go with out too much inconvenience at any time. Whether you’re moving near or far for your personal camping outdoors getaway, you must educate yourself a little to be familiar with some essential camping outdoors-associated suggest that everyone should understand about. When moving outdoor camping, you have to ensure that you keep a list of all the products that you just plan to take. You really confident you consist of every thing that you will need on the trip. This is the best way to ensure that you don’t overlook one thing for your personal getaway. If you are going on a camping out experience, make sure you have enough time to setup camping well before darkish. It can be extremely hard to setup camp out at nighttime as well as hazardous. You have to be capable to scout the surfaces, prepare bedding, as well as construct some temporary shelter prior to the sunlight going down. To boost your getting to sleep expertise while camping, bring a cushion alongside that you could location beneath your getting to sleep handbag. This cushion acts as a shield in between you together with hard floor in which twigs and tree knots might cause strange resting situations. In case a cushion isn’t useful, provide a few added covers you could collapse over on their selves to create some cushion. Process can make ideal when pitching a tent. Take the time to place the tent up well before leaving to your getaway. This lets you build your expertise at constructing the tent, and will also support identify any difficulties with the tent in case you should swap it for the better option. As you can tell, there are a few fundamental tips that can provide the assurance you need to begin planning a trip to the great outside the house. Whether or not your journey can take you on a wilderness adventure or simply in your personal backyard, the following tips may help. You could easily discover that camping out is indeed entertaining that you just do it rather typically.

  207. Camping out is actually a preferred type of getaway since it is so simple to grab and go without having a lot of headache at any time. Regardless of whether you’re moving near or significantly for the camping getaway, you should read up a bit to be aware of some important camping outdoors-connected advice that everyone should learn about. An excellent item to get inside your camping outdoors backpack when heading from the rear country is a Ziploc case filled with clothes dryer lint. There is not any better flame beginning material than clothes dryer lint. It can carry a spark and acquire your flame proceeding efficiently and quickly. Dryer lint takes up almost no area within your pack and is also very light-weight. Lookup routines to take part in prior to getting to your spot. This will enable you to check for any bargains that could be presented. Also, it can help you become more well prepared whenever you in fact arrive at your vacation spot. You can get trails which might be right for every person inside your loved ones or restaurants which you would enjoy. Always require a totally supplied initially-support system whenever you endeavor out on a camping out journey. You can come up with your very own system with bandages, gauze pads, tweezers, scissors, anti bacteria lotion and germ killing baby wipes in the tough container. You can even purchase one of the numerous outstanding completely ready-made packages to conserve time. Use individual coolers for perishables, an ice pack and beverages. Even though it makes no difference in case the perishables and beverages go into the exact same one, make sure to pack your ice individually. This can retain the temperature downward which means you have an ice pack for for a longer time than you would have usually. With the suggestions provided in this article, you will have the information you need to organize an excellent camping outdoors journey. Take advantage of the information and facts you discovered to become a expert camper. Regardless of how much you vacation, you will have a excellent camping experience.

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  238. There are several folks who suffer from considered going camping outdoors for many years, but have been unsuccessful to do so mainly because they don’t know anything about camping. In case you are one of these individuals, then don’t worry. There exists sufficient outdoor camping information in the following article that may perhaps you have in the tent quickly. When packing for the outdoor camping getaway, do not neglect seating and a radio. One of the best areas of outdoor camping is sitting around the campfire. You could potentially sit down on a well used sign, why bother when you can load recliners and become secure. The stereo is perfect for enjoyment sitting down round the flame. A much better strategy is to bring your guitar for any sing together. If you are planning backcountry camping, you must possibly carry a snake chew kit inside your items. The best snake mouthful kits are those designed to use suction power. Some kits have scalpels and the flow of blood constrictors with them. Scalpels may actually reduce the poison to the bloodstream more quickly, and constrictors could be deadly otherwise applied properly. Before departing, get a short while to produce a listing of everything you need. There is certainly absolutely nothing worse than progressing to a campsite then determining that you don’t have what you should be comfy. A check list is an excellent support as you are packing. Make an effort to start getting thing’s together several days before leaving so that you have ample time. If your canteen is commencing to smell musty, you may have an effective washing with baking soda pop. Location a small amount of normal water in your canteen, then add more a few tablespoons of baking soda. Shake gently, let it stay for 60 minutes or so, then wash with water. Your canteen will likely be refreshingly clear! When you now know, camping out, whilst a lot of enjoyable, does demand quite a bit of know how and planning. Make sure that you are ready for anything which might be tossed towards you by put into action the tips you may have just read in this article. Applying this recommendations is a wonderful way to make sure you have an satisfying vacation.

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  240. There are actually 3 frequent kinds of outdoor camping tent, RV and cabin rental. All these varieties of camping out can be fun. No matter what sort of camping out getaway you plan to adopt, you should get prepared for just about anything. Browse the manual under to learn to make your camping outdoors vacation as pleasant as it can certainly possibly be. A good multiple-function resource must be part of your camping equipment. The two main kinds to give. Initial is the found/hammer/axe 3-in-1 instrument for fire wood and also other tasks. The other will be the regular multi-goal resource with a variety of tools upon it such as a can opener, tweezers, scissors, along with a knife. While you are camping outdoors, essential for your personal items is actually a surviving knife. This is an essential part of your outdoor camping equipment. Acquire a top quality survival knife, not only the cheapest you can find, your daily life may depend upon it. These knives are typical quite very similar they have a extended blade serrated in one part plus a hollow handle. Inside of the manage you can carry sport fishing range, hooks, a compass, and complements as being a modest success kit. Being a politeness with other hikers, don’t keep your illumination on over night, when you are near to other people. Load a clock that you could connect to your lights that may instantly shut them off following a a number of time. Making lamps on overnight is really a well-known criticism between most United states outdoorsmen! Practice tends to make best when pitching a tent. Spend some time to placed the tent up just before departing for your vacation. This enables you to build your expertise at erecting the tent, and also will help track down any complications with the tent in the event you should swap it for any better option. Camping outdoors is a great method to learn, unwind and appreciate! It might, nevertheless, cause a lot of incidents in case you are not ready. Retain the helpful advice from this post in your mind as you become all set, to guarantee your camping vacation is as enjoyable and exciting as possible and without unanticipated incidence.

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