Ejercicios cardiovasculares: 4 consejos para no poner en riesgo su salud

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Los ejercicios cardiovasculares aportan muchos beneficios para la salud, como quemar calorías y mejorar la eficiencia de los sistemas respiratorio y circulatorio. Sin embargo, la alta demanda también puede traer malos resultados. Ofrecemos algunos consejos para no poner en riesgo su salud.

Siempre debe tener en cuenta estos consejos para no arriesgar su salud . Si decide comenzar a nadar, correr, montar en bicicleta, hacer CrossFit o cualquier otro deporte que requiera su corazón, estas son algunas sugerencias para hacerlo de una manera saludable

4 consejos para no poner en riesgo su salud haciendo ejercicios cardiovasculares

Es esencial tomar ciertas precauciones para mantener un corazón sano y capaz de resistir los esfuerzos que pedimos. Aquí hay algunas pautas que debe tener en cuenta:

Sea consciente de sus limitaciones

Aunque la motivación, el entusiasmo y la voluntad de romper nuestros límites pueden conducir a grandes resultados, la verdad es que no debemos caer en el error de tener prisa.

El cuerpo se adapta poco a poco a las exigencias y advierte cuando es el momento de tomar un descanso durante la semana, o al menos de parar un poco a la hora de hacer ejercicio. No ignore este mensaje; especialmente a lo largo de los años, esto podría producir una demanda excesiva que su sistema cardiovascular podría no soportar.

Mira también:   Descubre qué es la fisioterapia deportiva y sus beneficios

2. Cuide su entorno

Esta recomendación es de vital importancia en las temporadas de verano, pero también en invierno. Las temperaturas demasiado altas o demasiado bajas pueden ser extremadamente peligrosas cuando se combinan con ejercicios cardiovasculares.

La insolación, la deshidratación o un cambio repentino de temperatura pueden ser la puerta de entrada a una complicación respiratoria o, peor aún, al sistema cardiovascular.

Con esto, no queremos decir que usted debe abstenerse de hacer ejercicio en estas estaciones, sino que debe evitar las horas de mayor exposición al frío o al calor. Además, considere otros factores, como la humedad, el viento y la lluvia.

En última instancia, vale la pena señalar que los ejercicios de frío y cardio, con las precauciones adecuadas, son una muy buena combinación. Entre otras cosas, fortalecen las defensas y mejoran significativamente el rendimiento físico.

Sin embargo, no es adecuado para todo tipo de personas.  El descuido puede conducir a graves complicaciones por la entrada de aire frío y seco en los pulmones.

3. Realizar exámenes médicos antes de comenzar

Si vas a empezar a hacer un deporte, es probable que este requisito sea obligatorio. Sin embargo, si entrenas solo, con un entrenador personal o si piensas empezar a hacer Crossfit, es aconsejable consultar a tu médico primero.

Un electrocardiograma y una ergometría pueden ayudar a prevenir cualquier mal funcionamiento que pueda poner en peligro la salud del atleta. Además de tener autorización médica , usted está seguro de que su cuerpo soportará la intensidad.

4. Planifique su entrenamiento con profesionales

Todos estos consejos para evitar poner en riesgo su salud haciendo ejercicios cardiovasculares se observarán si practica los ejercicios con la guía de un profesional que conozca el tema. Aquí incluimos a los médicos, que le dirán las circunstancias específicas de su caso, y a los entrenadores, responsables de preparar el trabajo en base a lo anterior.

Mira también:   ¿No tienes motivación para ir a la academia? Ver 6 razones para no abandonar

Tener un entrenador que conozca su condición, sus antecedentes familiares y los posibles riesgos para la salud le ayudará a planificar exactamente la capacitación que necesita. Además, por supuesto, asegurará un crecimiento progresivo y no dañará su bienestar de ninguna manera.

Finalmente, no olvides usar todas las herramientas que tienes a tu disposición para medir tus resultados y progreso. La tecnología nos da grandes posibilidades para saber cuándo parar.

Otros hábitos para cuidar la salud del corazón

Además de las recomendaciones mencionadas anteriormente, que tienen como objetivo exclusivo el deporte, también deberíamos considerar ciertos aspectos de nuestra vida diaria para preservar la salud. Por lo tanto, nos referimos a los siguientes puntos:

  • Reducir o eliminar el consumo de sal añadida .
  • Aumentar la ingesta de nutrientes, como potasio, fibra y vitaminas.
  • Limitar el consumo de grasas saturadas y trans .
  • Reducir el consumo de alcohol y tabaco .
  • Tenga una dieta saludable, que incluya vegetales, frutas, granos enteros, pescado y nueces.

Además, se sugiere llevar una vida sexual activa y saludable. Después de todo, es una excelente manera de activar el cuerpo y producir hormonas que activan el metabolismo.

Por último, reiteramos que nunca se debe olvidar la importancia de los controles periódicos de salud. A veces, incluso si no hay síntomas, usted puede desarrollar una complicación en el futuro que podría haber sido detectada y tratada con anticipación. Cuando se trata de la salud cardiovascular, la prevención nunca es demasiado.

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