{"id":9524,"date":"2023-03-13T12:17:43","date_gmt":"2023-03-13T12:17:43","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/salud-mantenerse-en-forma-en-una-pandemia\/"},"modified":"2026-03-30T23:07:58","modified_gmt":"2026-03-30T22:07:58","slug":"salud-mantenerse-en-forma-en-una-pandemia","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/es\/blog\/salud-mantenerse-en-forma-en-una-pandemia\/","title":{"rendered":"Salud: mantenerse en forma en una pandemia"},"content":{"rendered":"

La pandemia ha cambiado radicalmente la vida de todos y, desde que los gimnasios cerraron, hemos buscado diferentes formas de intentar conseguir nuestra rutina de fitness en otros lugares. Si bien muchos de nosotros hemos estado haciendo todo lo posible para mantenernos en forma y fuertes durante el encierro, como hacer ejercicio en la sala de estar, ejercicios con el peso corporal y correr, para algunas personas no existe un sustituto real para el gimnasio.The pandemic has radically changed everyone\u2019s lives and since gyms shut down, we have sought different ways of trying to get our routine fix of fitness elsewhere. While many of us have been doing what we can to stay fit and strong during lockdown, such as living room workouts, body weight exercises and running, for some people, there\u2019s no real substitute for the gym. <\/span><\/p>\n

A medida que las restricciones comienzan a disminuir y los gimnasios vuelven a abrir, muchos de nosotros estamos ansiosos por volver a la rutina con clases regulares y sesiones de pesas, mientras tenemos acceso a equipos de primera calidad. Sin embargo, es muy importante asegurarse de que su cuerpo est\u00e9 preparado y listo para las exigencias del gimnasio. Demasiado vigor y entusiasmo iniciales pueden significar comenzar demasiado duro y demasiado r\u00e1pido, lo que podr\u00eda provocar lesiones graves y duraderas.As restrictions start to ease and gyms re-open, many of us can\u2019t wait to get back into the swing of things with regular classes and weight sessions, while having access to top spec equipment. Yet it\u2019s really important to ensure your body is prepared and ready for the demands of the gym. Too much initial vigour and enthusiasm can mean starting off too hard, too quickly, which could lead to serious, long-lasting injuries. <\/span><\/p>\n

A continuaci\u00f3n se ofrecen algunos consejos sencillos para un regreso seguro y tranquilo al gimnasio:Here are some simple tips for a safe and gentle return to the gym:<\/span><\/p>\n

Easy does it<\/strong><\/span><\/h3>\n

F\u00e1cil lo hace
\nNo podemos culpar a ning\u00fan asistente al gimnasio que quiera volver a hacer ejercicio con gran entusiasmo despu\u00e9s de un largo tiempo de inactividad, pero esto s\u00f3lo generar\u00e1 posibles problemas; podr\u00eda terminar haciendo m\u00e1s da\u00f1o que bien con un enfoque de \u00abtodos los disparos\u00bb y es la forma m\u00e1s segura de sufrir lesiones. Para el entrenamiento con pesas, lim\u00edtese a tres d\u00edas a la semana durante las primeras dos semanas para que sus tejidos puedan adaptarse a la carga mayor de lo normal que les aplica.We can\u2019t blame any gym goer who wants to get back into pumping iron with great gusto after a long time off, but this is only going to lead to potential trouble; you could end up doing more harm than good with an \u2018all guns blazing\u2019 approach and is the most sure-fire way to injury. For weight training, limit yourself to three days a week for the first two weeks so your tissues can adapt to the higher-than-normal load you\u2019re putting on them.<\/span><\/p>\n

Warm-up is key<\/strong><\/span><\/h3>\n

El calentamiento es clave
\nDescuidar el calentamiento para poder pasar a la actividad principal que te has perdido durante tanto tiempo es un no-no.Neglecting your warm-up so you can skip to the main activity you\u2019ve missed for so long is a no-no. <\/span><\/p>\n

Un calentamiento es esencial para cualquier ejercicio, y esto nunca ha sido m\u00e1s vital para tu cuerpo despu\u00e9s de un largo per\u00edodo de ausencia. La falta de ejercicio significa p\u00e9rdida de masa muscular, lo que te deja m\u00e1s susceptible a lesiones en las piernas y la espalda. Pruebe ejercicios de peso corporal peque\u00f1os pero efectivos antes de comenzar con las pesas libres; Movimientos como estocadas, rotaciones de planchas y elevaciones de cadera har\u00e1n que el l\u00edquido sinovial fluya por las articulaciones y lubrique el motor antes de que lo hagas por completo.A warm-up is essential for any exercise, and this has never been more vital to your body after a long period away. Lack of exercise means loss of muscle mass, which leaves you more susceptible to leg and back injuries. Try small but effective body weight exercises before you hit the free weights; moves such as lunges, plank rotations and hip raises will get that synovial fluid flowing in the joints and lubricate the engine before you fully go for it. <\/span><\/p>\n

Keep it regular <\/strong><\/span><\/h3>\n

mantenlo regular
\nSi ha decidido volver a una clase de fitness o entrenamiento con pesas despu\u00e9s de un largo per\u00edodo de inactividad, intente comprometerse y seguir un programa de entrenamiento regular.If you\u2019ve decided to get back into a fitness class or weight training after a long period of inactivity, try committing and sticking to a regular workout schedule. <\/span><\/p>\n

La mejor manera de garantizarlo es elegir el horario de entrenamiento que m\u00e1s le convenga. Esto no s\u00f3lo es eficaz para desarrollar un h\u00e1bito, sino que tambi\u00e9n ayudar\u00e1 al rendimiento y reducir\u00e1 la posibilidad de lesiones.The best way to ensure this is to pick a workout time that suits you. This is not only effective for building a habit, but will also aid performance and reduce the chance of injuries. <\/span><\/p>\n

Para ayudarte a iniciar una rutina regular, \u00bfpor qu\u00e9 no preguntas en tu gimnasio sobre CicloX?To help you kick-start a regular routine, why not ask your gym about CicloX? <\/span><\/p>\n

Las clases basadas en estudio recientemente lanzadas por CicloZone permiten a los gimnasios y estudios de ciclismo ofrecer a sus miembros todos los beneficios de CicloZone en un entorno grupal de la vida real. Las clases de estudio est\u00e1n disponibles las 24 horas, los 7 d\u00edas de la semana a trav\u00e9s de CicloTV para los miembros del gimnasio CicloX, mientras que los instructores de estudio aprobados por Ciclo tambi\u00e9n podr\u00e1n impartir sus propias clases en vivo y en persona a su debido tiempo.CicloZone\u2019s newly-launched studio-based classes allow gyms and cycling studios to offer their members all the benefits of CicloZone in a real-life group setting. Studio classes are available 24:7 via CicloTV to CicloX gym members, while Ciclo-approved studio instructors will also be able to deliver their own live, in-person classes in due course. <\/span><\/p>\n

Es m\u00e1s, ya sea que viajes con tu propia membres\u00eda de CicloZone o en un estudio CicloX, tus datos se sincronizar\u00e1n en tu aplicaci\u00f3n, lo que te permitir\u00e1 realizar un seguimiento de tu progreso y continuar tu viaje en bicicleta personalizado dondequiera que est\u00e9s.What\u2019s more, whether you ride on your own CicloZone membership or in a CicloX studio, your data will be synchronised in your app, allowing you to track your progress and continue your personalised cycling journey wherever you are.<\/span><\/p>\n

Fuel your workout <\/strong><\/span><\/h3>\n

Alimenta tu entrenamiento
\nEs imperativo alimentarse adecuadamente antes, durante y despu\u00e9s de la sesi\u00f3n de entrenamiento, especialmente despu\u00e9s de un per\u00edodo de inactividad. Una dosis de carbohidratos simples, como una barra de cereal o fruta justo antes de comenzar la sesi\u00f3n de pesas, junto con mucha agua, mantendr\u00e1 tus reservas de energ\u00eda y tus niveles de hidrataci\u00f3n al m\u00e1ximo. Pruebe agregar electrolitos al agua para beber durante el entrenamiento, lo que repondr\u00e1 todo lo que pierda al sudar, seguido de un suplemento rico en prote\u00ednas inmediatamente despu\u00e9s.Being properly fuelled before, during and after your training session is imperative, especially after a period of inactivity. A dose of simple carbohydrates such as a cereal bar or fruit just before starting your weight session, alongside plenty of water, will keep your energy stores and hydration levels topped up. Try added electrolytes to your water to sip throughout the workout which will replenish anything you lose through sweating, followed by a high-protein supplement right after. <\/span><\/p>\n

Mix it up<\/strong><\/span><\/h3>\n

M\u00e9zclalo
\nEn la variedad est\u00e1 el gusto, eso dice, y esta filosof\u00eda tambi\u00e9n se puede aplicar en el gimnasio. Mantener los entrenamientos variados significa menos carga repetitiva, una de las formas m\u00e1s f\u00e1ciles de lesionarse y un mayor peligro si no has trabajado adecuadamente durante un tiempo. Un equilibrio entre entrenamiento cardiovascular y con pesas combinar\u00e1 los entrenamientos y mantendr\u00e1 las cosas variadas. Esto tambi\u00e9n minimiza el estr\u00e9s para que tu cuerpo responda mejor. Por ejemplo, si sol\u00eda hacer 45 minutos de ciclismo en interiores todos los d\u00edas antes del confinamiento, intente calentar con algunos estiramientos que sean buenos para la movilidad o conc\u00e9ntrese en ejercicios que ayuden a fortalecer su n\u00facleo.Variety is the spice of life, so they say, and this philosophy can also be applied in the gym. Keeping workouts varied means less repetitive load, one of the easiest ways to injure yourself and more of a danger if you\u2019ve not worked out properly for a while. A balance of cardio and weight training will mix up workouts and keep things varied. This also minimises stress so your body responds better. For example, if you used to do 45 minutes of indoor cycling every day pre-lockdown, try warming up with some stretches that are good for mobility, or focus on exercises that help strengthen your core. <\/span><\/p>\n

A little R&R<\/strong><\/span><\/h3>\n

Un poco de descanso y relajaci\u00f3n
\nPor \u00faltimo, pero no menos importante, el descanso y la recuperaci\u00f3n son una parte crucial de cualquier r\u00e9gimen de acondicionamiento f\u00edsico, ya sea que sea un atleta de alto rendimiento o reci\u00e9n est\u00e9 saliendo de la hibernaci\u00f3n del encierro.Last but not least, r<\/strong>est and recovery is a crucial part of any fitness regime, whether you\u2019re a performance athlete or are just emerging from lockdown hibernation. <\/span><\/p>\n

Es importante que todos den a sus cuerpos muchas oportunidades para descansar y recuperarse con regularidad. El agotamiento puede ocurrir independientemente del nivel de entrenamiento que tengas, especialmente despu\u00e9s de un largo per\u00edodo de inactividad. Dormir, como todos sabemos, es la mejor medicina, as\u00ed que intenta dormir entre 7 y 8 horas cada noche para ayudar a la recuperaci\u00f3n y no olvides tus d\u00edas de descanso: es cuando tu cuerpo genera los beneficios de todos tus arduos esfuerzos.It\u2019s important that everyone gives their bodies plenty of opportunity for regular rest and recovery. Burnout can happen whatever training level you\u2019re at, especially after a long period of inactivity. Sleep as we all know is the best medicine, so try aiming for 7-8 hours\u2019 sleep every night to aid recovery and don\u2019t forget your rest days – they\u2019re when your body generates the gains from all your hard efforts.<\/span><\/p>\n

Cada entrenamiento de CicloZone garantiza que trabajes con la intensidad adecuada para tu nivel de condici\u00f3n f\u00edsica actual durante el tiempo \u00f3ptimo para obtener resultados. Descarga la aplicaci\u00f3n en App Store o Google Play.Every CicloZone workout makes sure you work at the right intensity for your current fitness level for the optimum amount of time to deliver results. Download the app at the App Store<\/span><\/a>\u00a0or\u00a0Google Play.<\/span><\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

La pandemia ha cambiado radicalmente la vida de todos y, desde que los gimnasios cerraron, hemos buscado diferentes formas de intentar conseguir nuestra rutina de fitness en otros lugares. Si bien…<\/p>\n","protected":false},"author":3,"featured_media":9525,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[96],"tags":[],"class_list":["post-9524","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zona-salud-es"],"yoast_head":"\nKeeping Fit in a Pandemic | Health Zone | CicloZone Blog<\/title>\n<meta name=\"description\" content=\"Here are simple tips for a safe and gentle return to the gym, since it is really important to ensure your body is prepared and ready for the demands of the gym\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ciclozone.com\/es\/blog\/salud-mantenerse-en-forma-en-una-pandemia\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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