{
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        "rendered": "<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"400\" src=\"http:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Alex-Corbett.png\" alt=\"\" class=\"wp-image-18962\" style=\"width:88px;height:auto\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Alex-Corbett.png 400w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Alex-Corbett-300x300.png 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Alex-Corbett-150x150.png 150w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Alex-Corbett-12x12.png 12w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\"><strong><em>Escrito por Alex Corbett, fisioterapeuta y terapeuta ocupacional<\/em><\/strong><\/p>\n\n\n\n<p>Los principios b\u00e1sicos que siguen los deportistas profesionales se pueden adaptar a cualquier nivel de condici\u00f3n f\u00edsica. Este art\u00edculo describe cuatro estrategias basadas en evidencias que te ayudar\u00e1n a entrenar como un deportista profesional y alcanzar tus objetivos personales de condici\u00f3n f\u00edsica.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/pexels-nappy-936094-1-1024x683.jpg\" alt=\"\" class=\"wp-image-25875\" style=\"width:530px;height:auto\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/pexels-nappy-936094-1-1024x683.jpg 1024w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/pexels-nappy-936094-1-300x200.jpg 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/pexels-nappy-936094-1-768x512.jpg 768w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/pexels-nappy-936094-1-1536x1024.jpg 1536w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/pexels-nappy-936094-1-18x12.jpg 18w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/pexels-nappy-936094-1.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Pruebas de referencia<\/h2>\n\n\n\n<p>Las pruebas de referencia son esenciales para identificar tu nivel de condici\u00f3n f\u00edsica actual y crear un plan de entrenamiento basado en datos. Este proceso implica evaluar indicadores clave de rendimiento relevantes para tus objetivos.<\/p>\n\n\n\n<p><strong>Levantamiento de pesas<\/strong>:Determina tu 1RM (repetici\u00f3n m\u00e1xima) para levantamientos importantes como sentadillas, peso muerto y press de banca. Conocer tu 1RM te permite estructurar tu programa de entrenamiento con cargas adecuadas y monitorear el progreso con precisi\u00f3n.<\/p>\n\n\n\n<p><strong>Correr<\/strong>:Realiza una prueba contrarreloj en una distancia espec\u00edfica, como una carrera de 5 km. Registra tu tiempo, ritmo promedio y frecuencia card\u00edaca. Estas m\u00e9tricas proporcionan un punto de referencia para realizar un seguimiento de las mejoras y adaptar la intensidad de tu entrenamiento.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Schedule-Workouts-1024x684.jpg\" alt=\"\" class=\"wp-image-25876\" style=\"width:530px;height:auto\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Schedule-Workouts-1024x684.jpg 1024w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Schedule-Workouts-300x200.jpg 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Schedule-Workouts-768x513.jpg 768w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Schedule-Workouts-1536x1025.jpg 1536w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Schedule-Workouts-18x12.jpg 18w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Schedule-Workouts.jpg 2000w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Estructura tu entrenamiento<\/h2>\n\n\n\n<p>Los deportistas profesionales utilizan la periodizaci\u00f3n, una planificaci\u00f3n sistem\u00e1tica de las fases de entrenamiento para optimizar el rendimiento y evitar el sobreentrenamiento. La periodizaci\u00f3n implica dividir el a\u00f1o de entrenamiento en fases distintas, cada una con objetivos espec\u00edficos.<\/p>\n\n\n\n<p><strong>Descripci\u00f3n general de la periodizaci\u00f3n:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fase preparatoria\n<ul class=\"wp-block-list\">\n<li>Conc\u00e9ntrese en construir una base s\u00f3lida con un entrenamiento de alto volumen y baja intensidad.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Fase de hipertrofia\n<ul class=\"wp-block-list\">\n<li>Enfatizar el crecimiento muscular a trav\u00e9s de un entrenamiento de intensidad moderada y alto volumen.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Fase de fuerza\n<ul class=\"wp-block-list\">\n<li>Cambie a un entrenamiento de alta intensidad y menor volumen para aumentar la fuerza m\u00e1xima.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Fase pico\n<ul class=\"wp-block-list\">\n<li>Reduce el volumen y aumenta la intensidad para alcanzar el m\u00e1ximo rendimiento.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Fase de reducci\u00f3n gradual\n<ul class=\"wp-block-list\">\n<li>Disminuya tanto el volumen como la intensidad para permitir una recuperaci\u00f3n completa antes de la competici\u00f3n.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><strong>Correr:<\/strong> Un corredor puede comenzar con un entrenamiento b\u00e1sico (carreras largas y constantes), progresar hacia el trabajo de fuerza y velocidad (sprints en pendientes, intervalos) y disminuir el volumen en las semanas previas a una carrera.<\/p>\n\n\n\n<p><strong>Levantamiento de pesas:<\/strong> Un levantador podr\u00eda comenzar con una fase de hipertrofia (5 a 30 repeticiones por serie), pasar a una fase de fuerza (3 a 5 repeticiones por serie) y, finalmente, alcanzar su punto m\u00e1ximo con 1 a 3 repeticiones por serie.<\/p>\n\n\n\n<p>La investigaci\u00f3n respalda la eficacia de la periodizaci\u00f3n. Una fisiolog\u00eda del deporte <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30728780\/\">estudiar<\/a> descubrieron que el entrenamiento periodizado mejora significativamente el rendimiento en comparaci\u00f3n con el entrenamiento no periodizado.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Cross-Training.jpg\" alt=\"\" class=\"wp-image-25877\" style=\"width:530px;height:auto\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Cross-Training.jpg 1000w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Cross-Training-300x200.jpg 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Cross-Training-768x512.jpg 768w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Cross-Training-18x12.jpg 18w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Entrenamiento cruzado<\/h2>\n\n\n\n<p>El entrenamiento cruzado implica la incorporaci\u00f3n de varios tipos de ejercicios para mejorar el rendimiento atl\u00e9tico general y reducir el riesgo de lesiones. Este enfoque promueve el desarrollo muscular equilibrado y mejora la aptitud cardiovascular.<\/p>\n\n\n\n<p><strong>Corredores:<\/strong> Incorporar entrenamiento con pesas puede mejorar la econom\u00eda de carrera y reducir el riesgo de lesiones. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26694507\/\">estudiar<\/a> En el Journal of Strength and Conditioning Research se descubri\u00f3 que el entrenamiento de fuerza mejora eficazmente la econom\u00eda de carrera.<\/p>\n\n\n\n<p><strong>Levantadores de pesas:<\/strong> Agregar ejercicios cardiovasculares como el ciclismo o el remo puede mejorar la salud y la resistencia card\u00edacas. El entrenamiento cardiovascular facilita un mejor suministro de ox\u00edgeno a los m\u00fasculos, algo esencial para las sesiones de levantamiento de pesas de alta intensidad.<\/p>\n\n\n\n<p>El entrenamiento cruzado tambi\u00e9n proporciona un descanso mental de la rutina, reduciendo el riesgo de agotamiento y manteniendo la motivaci\u00f3n.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Consultation.jpg\" alt=\"\" class=\"wp-image-25878\" style=\"width:530px;height:auto\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Consultation.jpg 1000w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Consultation-300x200.jpg 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Consultation-768x512.jpg 768w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/11\/Consultation-18x12.jpg 18w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Busque consultas de profesionales<\/h2>\n\n\n\n<p>Los deportistas de \u00e9lite suelen contar con un equipo multidisciplinario de expertos para optimizar su rendimiento. Si bien es posible que no tenga acceso a un equipo completo, consultar con profesionales puede brindarle informaci\u00f3n y apoyo valiosos.<\/p>\n\n\n\n<p><strong>Fisioterapeutas:<\/strong> Las evaluaciones peri\u00f3dicas pueden ayudar a identificar y tratar posibles lesiones de forma temprana. Los fisioterapeutas tambi\u00e9n pueden recomendar ejercicios para mejorar la movilidad y prevenir problemas futuros.<\/p>\n\n\n\n<p><strong>Nutricionistas:<\/strong> Un plan de nutrici\u00f3n personalizado puede mejorar el rendimiento y la recuperaci\u00f3n. Una nutrici\u00f3n adecuada favorece la reparaci\u00f3n muscular, los niveles de energ\u00eda y la salud general.<\/p>\n\n\n\n<p><strong>Entrenadores:<\/strong> Los entrenadores pueden brindar orientaci\u00f3n experta sobre t\u00e9cnicas, dise\u00f1o de programas y progresi\u00f3n. Ayudan a garantizar que el entrenamiento sea eficaz y seguro.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusiones finales<\/h2>\n\n\n\n<p>Entrenar como un profesional implica adoptar un enfoque estrat\u00e9gico e integral de la aptitud f\u00edsica. Mediante la implementaci\u00f3n de pruebas de referencia, entrenamiento estructurado, entrenamiento cruzado y consultas profesionales, puede optimizar su rendimiento y alcanzar sus objetivos de aptitud f\u00edsica. Estas estrategias basadas en evidencia son accesibles para todos, independientemente del nivel de aptitud f\u00edsica, y pueden generar mejoras significativas en la salud y el rendimiento.<\/p>\n\n\n\n<p>\u00bfBuscas orientaci\u00f3n de expertos para tu proceso de entrenamiento? Programa una visita con un fisioterapeuta cerca de ti a continuaci\u00f3n.<\/p>\n\n\n\n<br\/>\n<center><a href=\"https:\/\/mountainriverpt.com\/schedule-an-appointment\/\" class=\"footer_cta_button mx-2\">Pedir una cita <i class=\"fa-solid fa-angle-right ml-2\"><\/i><\/a><\/center>\n<br\/>",
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