¿Por qué son tan importantes los días de descanso?

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Un error muy frecuente para muchos atletas, y más aún al iniciar una nueva actividad, es superar el tiempo de entrenamiento y no tener días de descanso. La formación, la formación y la continuación de la formación parece ser la ley de la vida.

Pero a diferencia de ser beneficioso, las consecuencias de un entrenamiento excesivo pueden ser perjudiciales . A la hora de elaborar un plan de formación, un detalle que no se puede omitir en ningún momento son los días de descanso.

Llegar al cansancio extremo, especialmente en el caso de personas acostumbradas al esfuerzo físico, es una señal inequívoca de que el nivel de fatiga del cuerpo se encuentra en un punto crítico. De esta manera, suspender los ejercicios precisamente en este momento puede ser ya demasiado tarde.

Las reglas básicas de un buen entrenamiento

Independientemente de los objetivos que se persiguen con la actividad física, existen reglas a seguir. Además del deporte que se practica regularmente, existen reglas básicas de cumplimiento obligatorio que permitirán seguir la planificación preparada, reduciendo así los riesgos de lesiones.

Una de estas reglas es respetar las técnicas de cada modo . En este sentido, es esencial seguir al pie de la letra las instrucciones de los formadores, instructores o preparadores. Si practicas alguna actividad por tu cuenta (como las carreras callejeras, por ejemplo), los consejos de los expertos nunca serán demasiados.

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Antes de comenzar cada sesión, también es muy importante hacer ejercicios de estiramiento y calentamiento . Además de mantener una hidratación adecuada antes, durante y después del entrenamiento. Seguir estos pasos es una forma eficaz de evitar reveses dolorosos en forma de lesiones musculares.

Otro aspecto importante son los días de descanso entre sesiones. Son estos momentos los que permitirán que los músculos y todo el cuerpo se recuperen después del esfuerzo físico. Incluso la mente necesita relajarse para lidiar de manera óptima con el estrés generado por el ejercicio.

Días de descanso. ¿Cuántos por semana?

Al menos un día de cada semana debe reservarse para el descanso. Sin embargo, la mayoría de los entrenadores recomiendan reservar dos días a la semana.

Por otro lado, para las personas que comienzan una actividad física después de un largo período de vida sedentaria, los ejercicios tres veces a la semana con 45 minutos de actividad aeróbica son más que suficientes.

Descanso pasivo y descanso activo

Hay dos maneras de considerar los días de descanso: pasiva o activamente. Como su nombre indica, la primera opción consiste en días en los que no se realiza actividad física con fines de entrenamiento.

Por otro lado, el descanso activo se refiere a los días en que las actividades aeróbicas no están completamente suspendidas. Sin embargo, sólo se realizan ejercicios de intensidad y duración mucho menor.

Las caminatas de 20 minutos o los trotes ligeros son dos de las opciones más populares entre las personas que prefieren esta variación del descanso. Ciclismo, natación o Pilates también entran en el menú, así como ejercicios de relajación, estiramientos, baños y masajes.

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Las personas que apuestan por el descanso activo dicen que sólo de esta manera las toxinas generadas por el estrés físico son expulsadas del cuerpo . Lo más importante es que durante estas sesiones de trabajo el impacto en las partes más sensibles del cuerpo se reduce significativamente.

Dormir bien, el descanso más importante

No hay tiempo de recuperación más importante que las horas de sueño. Este es un factor que es vital no sólo para los atletas, sino para todos.

Quien no respeta este principio básico del sueño reparador está expuesto a riesgos de diversa índole. Desde problemas cardiovasculares hasta dificultad para concentrarse; una mayor probabilidad de sufrir daño muscular también está en la lista.

El hábito de dormir bien es la forma en que el cuerpo se’reinicia’. Además, es durante el sueño cuando se secretan las hormonas relacionadas con el crecimiento y la regeneración muscular.

Entrenamiento y descanso: ¿cuántos días debo descansar del ejercicio? Tan importante como el esfuerzo de hacer ejercicio es descansar adecuadamente. Pero, ¿cuántos días debo descansar del ejercicio? Leer más «

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