{"id":577,"date":"2023-06-05T04:19:43","date_gmt":"2023-06-05T02:19:43","guid":{"rendered":"https:\/\/asso-aspic.fr\/?p=577"},"modified":"2023-06-21T21:37:50","modified_gmt":"2023-06-21T19:37:50","slug":"ejercicios-aerobicos","status":"publish","type":"post","link":"https:\/\/asso-aspic.fr\/es\/noticias\/ejercicios-aerobicos\/","title":{"rendered":"Ejercicios aer\u00f3bicos"},"content":{"rendered":"<p><strong>Intensidad \u2013 \u00bfQu\u00e9 nivel de esfuerzo?<\/strong> Lo mejor es hacer ejercicio a una intensidad moderada, es decir, que el esfuerzo que hagas a\u00fan te permita hacer ejercicio. Los entrenamientos regulares deben incluir ejercicio aer\u00f3bico.<\/p>\n\n\n\n<p>Ejercicios aer\u00f3bicos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Trabaja los m\u00fasculos grandes;<\/li>\n\n\n\n<li>Constituir un ejercicio ininterrumpido;<\/li>\n\n\n\n<li>Aumente la frecuencia card\u00edaca durante 10 minutos o m\u00e1s;<\/li>\n\n\n\n<li>Quemar calor\u00edas.<\/li>\n<\/ul>\n\n\n\n<p><strong>Con qu\u00e9 frecuencia ? \u00bfCon qu\u00e9 intensidad? \u00bfCu\u00e1nto tiempo? Qu\u00e9 tipo ?<\/strong><\/p>\n\n\n\n<p>Acr\u00f3nimo <strong>FITT<\/strong> Se utiliza a menudo para proporcionar pautas para diferentes tipos de ejercicios. Significa <strong>F<\/strong>frecuencia, <strong>I<\/strong>intensidad, <strong>t<\/strong>tiempo y <strong>t<\/strong>si. A continuaci\u00f3n se presentan pautas para el ejercicio aer\u00f3bico.<\/p>\n\n\n\n<p><strong>F \u2013 Frecuencia \u2013 \u00bfCon qu\u00e9 frecuencia?<\/strong> Programe ejercicio aer\u00f3bico de cinco a siete d\u00edas a la semana.<\/p>\n\n\n\n<p><strong>I - <\/strong>continuar una conversaci\u00f3n. Algunos participantes pueden aumentar la intensidad de sus ejercicios; Si cree que puede esforzarse m\u00e1s, primero deber\u00e1 comentarlo con el personal del programa de rehabilitaci\u00f3n card\u00edaca. Luego te ense\u00f1aremos c\u00f3mo controlar adecuadamente la intensidad de tus ejercicios.<\/p>\n\n\n\n<p><strong>T \u2013 Tiempo \u2013 \u00bfCu\u00e1nto tiempo?<\/strong> Intenta no hacer descansos durante la sesi\u00f3n. Su objetivo a largo plazo es hacer ejercicio de 30 a 60 minutos por sesi\u00f3n, ya que los beneficios del ejercicio son mayores. Sin embargo, puedes dividir tu sesi\u00f3n en tres per\u00edodos de 10 minutos por d\u00eda si es necesario.<\/p>\n\n\n\n<p>Trate de realizar de 200 a 400 minutos de ejercicio aer\u00f3bico por semana.<\/p>\n\n\n\n<p><strong>T \u2013 Tipo \u2013 \u00bfQu\u00e9 actividades?<\/strong> Ejemplos de ejercicios aer\u00f3bicos: caminata r\u00e1pida, nataci\u00f3n, ciclismo, patinaje, esqu\u00ed de fondo, uso de cinta de correr o bicicleta est\u00e1tica, clases de baile o aer\u00f3bic.<\/p>\n\n\n\n<p>Caminar puede ser un ejercicio aer\u00f3bico ideal.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Se puede practicar casi en cualquier lugar.<\/li>\n\n\n\n<li>El \u00fanico equipamiento necesario es un par de zapatos c\u00f3modos.<\/li>\n\n\n\n<li>No requiere ninguna habilidad especial.<\/li>\n\n\n\n<li>Conlleva un riesgo m\u00ednimo de lesiones.<\/li>\n\n\n\n<li>Con diez mil pasos al d\u00eda podr\u00e1s alcanzar tu objetivo.<\/li>\n<\/ul>\n\n\n\n<p><strong>Otros tipos de ejercicios<\/strong><\/p>\n\n\n\n<p>Tambi\u00e9n puedes considerar la marcha n\u00f3rdica. Esta actividad se practica con bastones de marcha adaptados que recuerdan a los bastones de esqu\u00ed. La marcha n\u00f3rdica quema m\u00e1s calor\u00edas que la marcha normal porque utiliza grupos de m\u00fasculos adicionales. Los bastones para caminar tambi\u00e9n se pueden usar para reducir la tensi\u00f3n en la espalda y las piernas y, al mismo tiempo, brindarle un excelente entrenamiento.<\/p>\n\n\n\n<p>Si tienes problemas articulares o musculares, tambi\u00e9n puedes probar con clases de ejercicios de bajo impacto o en silla, o incluso clases de aquagym en la piscina. Tambi\u00e9n puede utilizar otros dispositivos reclinables estacionarios, como una bicicleta o un salvaescaleras, que tienen un asiento envolvente (con respaldo) y pedales o reposapi\u00e9s ubicados frente a usted en lugar de debajo del cuerpo.<\/p>\n\n\n\n<p><strong>Ejercicios de intervalos aer\u00f3bicos<\/strong><\/p>\n\n\n\n<p>El ejercicio aer\u00f3bico a intervalos es una forma de ejercicio cardiovascular que implica alternar per\u00edodos de ejercicio intenso con per\u00edodos de recuperaci\u00f3n de menor intensidad. Se ha demostrado que este tipo de entrenamiento altamente eficaz es seguro para muchos clientes con diversas afecciones cardiovasculares. Si est\u00e1 interesado en este tipo de capacitaci\u00f3n, primero deber\u00e1 consultarlo con el personal de la Divisi\u00f3n de Prevenci\u00f3n y Rehabilitaci\u00f3n Card\u00edaca para asegurarse de que sea adecuado para usted. Luego podremos mostrarte c\u00f3mo integrar estos ejercicios en tu programa sin correr ning\u00fan peligro.<\/p>","protected":false},"excerpt":{"rendered":"<p>Intensidad \u2013 \u00bfQu\u00e9 nivel de esfuerzo? Lo mejor es hacer ejercicio a una intensidad moderada, es decir, que el esfuerzo que hagas a\u00fan te permita hacer ejercicio. Los entrenamientos regulares deben incluir ejercicio aer\u00f3bico. Ejercicios aer\u00f3bicos: \u00bfCon qu\u00e9 frecuencia? \u00bfCon qu\u00e9 intensidad? \u00bfCu\u00e1nto tiempo? Qu\u00e9 tipo ? [\u2026]<\/p>","protected":false},"author":5,"featured_media":570,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-577","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualites"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exercices d\u2019a\u00e9robie - ASPIC<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/asso-aspic.fr\/es\/noticias\/ejercicios-aerobicos\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercices d\u2019a\u00e9robie - ASPIC\" \/>\n<meta property=\"og:description\" content=\"Intensit\u00e9 \u2013 Quel niveau d\u2019effort ? Il est pr\u00e9f\u00e9rable de faire de l\u2019exercice \u00e0 une intensit\u00e9 mod\u00e9r\u00e9e,&nbsp;c\u2019est-\u00e0-dire que l\u2019effort que vous fournissez vous permet tout de m\u00eame de Des s\u00e9ances r\u00e9guli\u00e8res d\u2019entra\u00eenement doivent comprendre des exercices d\u2019a\u00e9robie. Les exercices d\u2019a\u00e9robie : \u00c0 quelle fr\u00e9quence ? Avec quelle intensit\u00e9 ? Quelle dur\u00e9e ? Quel type ? [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/asso-aspic.fr\/es\/noticias\/ejercicios-aerobicos\/\" \/>\n<meta property=\"og:site_name\" content=\"ASPIC\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-05T02:19:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-21T19:37:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/asso-aspic.fr\/wp-content\/uploads\/2023\/06\/etirment-assis-jpg.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"348\" \/>\n\t<meta property=\"og:image:height\" content=\"262\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Cyril Grither\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Cyril Grither\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/actualites\\\/exercices-daerobie\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/actualites\\\/exercices-daerobie\\\/\"},\"author\":{\"name\":\"Cyril Grither\",\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/#\\\/schema\\\/person\\\/03e52f55e0f8b40df2c186049e7880f4\"},\"headline\":\"Exercices d\u2019a\u00e9robie\",\"datePublished\":\"2023-06-05T02:19:43+00:00\",\"dateModified\":\"2023-06-21T19:37:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/actualites\\\/exercices-daerobie\\\/\"},\"wordCount\":667,\"image\":{\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/actualites\\\/exercices-daerobie\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/asso-aspic.fr\\\/wp-content\\\/uploads\\\/2023\\\/06\\\/etirment-assis-jpg.webp\",\"articleSection\":[\"Actualit\u00e9s\"],\"inLanguage\":\"es\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/actualites\\\/exercices-daerobie\\\/\",\"url\":\"https:\\\/\\\/asso-aspic.fr\\\/actualites\\\/exercices-daerobie\\\/\",\"name\":\"Exercices d\u2019a\u00e9robie - ASPIC\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/actualites\\\/exercices-daerobie\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/actualites\\\/exercices-daerobie\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/asso-aspic.fr\\\/wp-content\\\/uploads\\\/2023\\\/06\\\/etirment-assis-jpg.webp\",\"datePublished\":\"2023-06-05T02:19:43+00:00\",\"dateModified\":\"2023-06-21T19:37:50+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/#\\\/schema\\\/person\\\/03e52f55e0f8b40df2c186049e7880f4\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/actualites\\\/exercices-daerobie\\\/#breadcrumb\"},\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/asso-aspic.fr\\\/actualites\\\/exercices-daerobie\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/actualites\\\/exercices-daerobie\\\/#primaryimage\",\"url\":\"https:\\\/\\\/asso-aspic.fr\\\/wp-content\\\/uploads\\\/2023\\\/06\\\/etirment-assis-jpg.webp\",\"contentUrl\":\"https:\\\/\\\/asso-aspic.fr\\\/wp-content\\\/uploads\\\/2023\\\/06\\\/etirment-assis-jpg.webp\",\"width\":348,\"height\":262},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/actualites\\\/exercices-daerobie\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\\\/\\\/asso-aspic.fr\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Exercices d\u2019a\u00e9robie\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/#website\",\"url\":\"https:\\\/\\\/asso-aspic.fr\\\/\",\"name\":\"ASPIC\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/asso-aspic.fr\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"es\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/asso-aspic.fr\\\/#\\\/schema\\\/person\\\/03e52f55e0f8b40df2c186049e7880f4\",\"name\":\"Cyril Grither\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/2bb446b16e30815c0f7096999020f668cb4f8a869fbb78c7069348b69dbcebfd?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/2bb446b16e30815c0f7096999020f668cb4f8a869fbb78c7069348b69dbcebfd?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/2bb446b16e30815c0f7096999020f668cb4f8a869fbb78c7069348b69dbcebfd?s=96&d=mm&r=g\",\"caption\":\"Cyril Grither\"},\"url\":\"https:\\\/\\\/asso-aspic.fr\\\/es\\\/author\\\/cyril-aspic\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ejercicios aer\u00f3bicos - EXTASIS","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/asso-aspic.fr\/es\/noticias\/ejercicios-aerobicos\/","og_locale":"es_ES","og_type":"article","og_title":"Exercices d\u2019a\u00e9robie - ASPIC","og_description":"Intensit\u00e9 \u2013 Quel niveau d\u2019effort ? Il est pr\u00e9f\u00e9rable de faire de l\u2019exercice \u00e0 une intensit\u00e9 mod\u00e9r\u00e9e,&nbsp;c\u2019est-\u00e0-dire que l\u2019effort que vous fournissez vous permet tout de m\u00eame de Des s\u00e9ances r\u00e9guli\u00e8res d\u2019entra\u00eenement doivent comprendre des exercices d\u2019a\u00e9robie. Les exercices d\u2019a\u00e9robie : \u00c0 quelle fr\u00e9quence ? Avec quelle intensit\u00e9 ? Quelle dur\u00e9e ? Quel type ? [&hellip;]","og_url":"https:\/\/asso-aspic.fr\/es\/noticias\/ejercicios-aerobicos\/","og_site_name":"ASPIC","article_published_time":"2023-06-05T02:19:43+00:00","article_modified_time":"2023-06-21T19:37:50+00:00","og_image":[{"width":348,"height":262,"url":"https:\/\/asso-aspic.fr\/wp-content\/uploads\/2023\/06\/etirment-assis-jpg.webp","type":"image\/jpeg"}],"author":"Cyril Grither","twitter_card":"summary_large_image","twitter_misc":{"Escrito por":"Cyril Grither","Tiempo de lectura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/asso-aspic.fr\/actualites\/exercices-daerobie\/#article","isPartOf":{"@id":"https:\/\/asso-aspic.fr\/actualites\/exercices-daerobie\/"},"author":{"name":"Cyril Grither","@id":"https:\/\/asso-aspic.fr\/#\/schema\/person\/03e52f55e0f8b40df2c186049e7880f4"},"headline":"Exercices d\u2019a\u00e9robie","datePublished":"2023-06-05T02:19:43+00:00","dateModified":"2023-06-21T19:37:50+00:00","mainEntityOfPage":{"@id":"https:\/\/asso-aspic.fr\/actualites\/exercices-daerobie\/"},"wordCount":667,"image":{"@id":"https:\/\/asso-aspic.fr\/actualites\/exercices-daerobie\/#primaryimage"},"thumbnailUrl":"https:\/\/asso-aspic.fr\/wp-content\/uploads\/2023\/06\/etirment-assis-jpg.webp","articleSection":["Actualit\u00e9s"],"inLanguage":"es"},{"@type":"WebPage","@id":"https:\/\/asso-aspic.fr\/actualites\/exercices-daerobie\/","url":"https:\/\/asso-aspic.fr\/actualites\/exercices-daerobie\/","name":"Ejercicios aer\u00f3bicos - EXTASIS","isPartOf":{"@id":"https:\/\/asso-aspic.fr\/#website"},"primaryImageOfPage":{"@id":"https:\/\/asso-aspic.fr\/actualites\/exercices-daerobie\/#primaryimage"},"image":{"@id":"https:\/\/asso-aspic.fr\/actualites\/exercices-daerobie\/#primaryimage"},"thumbnailUrl":"https:\/\/asso-aspic.fr\/wp-content\/uploads\/2023\/06\/etirment-assis-jpg.webp","datePublished":"2023-06-05T02:19:43+00:00","dateModified":"2023-06-21T19:37:50+00:00","author":{"@id":"https:\/\/asso-aspic.fr\/#\/schema\/person\/03e52f55e0f8b40df2c186049e7880f4"},"breadcrumb":{"@id":"https:\/\/asso-aspic.fr\/actualites\/exercices-daerobie\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/asso-aspic.fr\/actualites\/exercices-daerobie\/"]}]},{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/asso-aspic.fr\/actualites\/exercices-daerobie\/#primaryimage","url":"https:\/\/asso-aspic.fr\/wp-content\/uploads\/2023\/06\/etirment-assis-jpg.webp","contentUrl":"https:\/\/asso-aspic.fr\/wp-content\/uploads\/2023\/06\/etirment-assis-jpg.webp","width":348,"height":262},{"@type":"BreadcrumbList","@id":"https:\/\/asso-aspic.fr\/actualites\/exercices-daerobie\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Accueil","item":"https:\/\/asso-aspic.fr\/"},{"@type":"ListItem","position":2,"name":"Exercices d\u2019a\u00e9robie"}]},{"@type":"WebSite","@id":"https:\/\/asso-aspic.fr\/#website","url":"https:\/\/asso-aspic.fr\/","name":"TRIT\u00d3N","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/asso-aspic.fr\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Person","@id":"https:\/\/asso-aspic.fr\/#\/schema\/person\/03e52f55e0f8b40df2c186049e7880f4","name":"Cyril Grither","image":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/secure.gravatar.com\/avatar\/2bb446b16e30815c0f7096999020f668cb4f8a869fbb78c7069348b69dbcebfd?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/2bb446b16e30815c0f7096999020f668cb4f8a869fbb78c7069348b69dbcebfd?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/2bb446b16e30815c0f7096999020f668cb4f8a869fbb78c7069348b69dbcebfd?s=96&d=mm&r=g","caption":"Cyril Grither"},"url":"https:\/\/asso-aspic.fr\/es\/author\/cyril-aspic\/"}]}},"_links":{"self":[{"href":"https:\/\/asso-aspic.fr\/es\/wp-json\/wp\/v2\/posts\/577","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/asso-aspic.fr\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/asso-aspic.fr\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/asso-aspic.fr\/es\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/asso-aspic.fr\/es\/wp-json\/wp\/v2\/comments?post=577"}],"version-history":[{"count":1,"href":"https:\/\/asso-aspic.fr\/es\/wp-json\/wp\/v2\/posts\/577\/revisions"}],"predecessor-version":[{"id":578,"href":"https:\/\/asso-aspic.fr\/es\/wp-json\/wp\/v2\/posts\/577\/revisions\/578"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/asso-aspic.fr\/es\/wp-json\/wp\/v2\/media\/570"}],"wp:attachment":[{"href":"https:\/\/asso-aspic.fr\/es\/wp-json\/wp\/v2\/media?parent=577"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/asso-aspic.fr\/es\/wp-json\/wp\/v2\/categories?post=577"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/asso-aspic.fr\/es\/wp-json\/wp\/v2\/tags?post=577"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}