Pareciera que “hacer actividad física” ha pasado a ser una obligación.
La televisión, las redes, los médicos, los grupos de amigos en todos lados está instaurado el activarse, el moverse. Pero, no todo el mundo lo toma de la misma manera y en algunos casos se torna una presión o una obligación cumplirlo.
En primer lugar, deberíamos aclarar a que llamamos actividad física. En mi profesión difiere un poco la actividad física del entrenamiento, ya que cualquier movimiento corporal, donde se involucre parte del cuerpo, ya sean muchos o pocos músculos del mismo, y donde exista el consumo de energía es considerada una actividad física. Esto involucra no solo los deportes, el ejercicio y el gimnasio, sino también las tareas cotidianas como el caminar, las tareas domésticas, la jardinería o el baile.
La intensidad de las diferentes formas de actividad física varía según cada mujer que la lleve adelante, dependiendo del estado físico de cada una. Algunos ejemplos de actividad física moderada serían la caminata a paso ligero, vale aclarar que es la velocidad que si voy charlando con alguien debería tener una conversación agitada, también bailar, o realizar las tareas domésticas. En cambio, si hablamos de actividad física fuerte ya estaríamos involucrando el trote, andar en bicicleta a buen ritmo, no de paseo, nadar o ir al gimnasio de musculación.
Ya sabiendo esto, mi sugerencia es:
comenzar realizando pequeñas cantidades de actividad física, e ir incrementando paulatinamente la cantidad de estímulos semanales y la intensidad de los mismos.
Aconsejo comenzar a hacer una actividad física “moderada” 2 veces por semana, para luego pasar a que esas dos se conviertan en estímulos de actividad física “fuerte”, para luego recién incrementar a 3 estímulos por semana.
De esta manera iremos acostumbrando el cuerpo de a poco y no terminará siendo una tortura.
Para las mujeres mayores de 30 años lo recomendable es que realice 3 estímulos semanales, de los cuales 2 de ellos deberían ser una actividad física fuerte.
Esto acompañado de hábitos de descanso y alimentación, son determinantes a la hora de llevar adelante una vida saludable.
Pero hasta acá hemos hablado de actividad física para mujeres no deportistas, o casi sedentarias que quieren iniciarse en la actividad física y los hábitos saludables. Pero esto dista bastante de la mujer deportista, la que se entrena asiduamente y más aún de la que se entrena más allá de lo recomendado. Existe en el ámbito de la preparación física el término “Sobreentrenamiento” que no es más que el entrenamiento que excede a lo necesario o lo recomendable, y que causa en las mujeres deportistas o las atletas diferentes problemas sobre todo de lesiones o sobrecargas musculares que si no son detectadas o tratadas a tiempo se pueden volver crónicas y muy difíciles de erradicar.
Resumiendo, y ya para terminar, no debemos olvidar que:
El cuerpo es una máquina diseñada para moverse,
tenemos que estar activas, ágiles, alegres y en movimiento;
todo en su justa medida de tal manera que sea algo placentero, que complemente nuestra rutina cotidiana y nos ayude a sentirnos mejor.
Amelia Veronesse
Profesora de Educación Física
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