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1. | parent_author | "" |
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parent_permlink | hive-189157 |
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author | belkisa758 |
---|
permlink | mas-alla-de-los-mitos-or-entrenamiento-del-adulto-mayor-esp-eng |
---|
title | "Más Allá de los Mitos | Entrenamiento del Adulto Mayor [Esp-Eng]" |
---|
body | "
<center></center>
<div class="text-justify">
>Cordiales saludos para la comunidad full deportes y todas las personas que hacen vida por acá. Me encontré conversando con unas amigas y caímos en un tema muy interesante el cual quise resumir para publicar acá. Durante la tertulia tomamos un café, somos un grupo de mujeres amantes del deporte, ya por acá las conocen porque siempre comparto fotografías del equipo de entrenamiento. Dos de nosotras ya pertenecemos a la generación de adultos mayores con metas claras para mantener la buena salud y bienestar a través del deporte.
Salió a relucir el tema de las personas adultas y sus pensamientos sobre entrenamientos o deportes. Entre risas y café hablamos sobre cómo muchas mujeres manifiesta dudas o temores al momento de entrenar, algunas alegan tener dolencias en sus cuerpos y esos argumentos los utilizan para justificar lo que quizá no desean hacer, aún así puede que muchas tengan barreras mentales. Ciertamente, no se trata de obligar a nadie, cada quien busca la manera de mantener hábitos saludables ajustándose a sus necesidades, ¿no es así?
El tema dio para muchas especulaciones, al fin y al cabo, lo que tratamos de hacer fue pasar un rato agradable hablando de cualquier cosa (continuamos con las risas).
El momento estuvo agradable y entre tantos temas que surgieron, me di cuenta de los tantos errores que de comentan al respecto de los ejercicios en la etapa de la adultez mayor. Es increíble pero estos pensamientos son muchos más frecuentes de lo que pensaba, es por esta razón por la cual me detengo para hablar sobre:
<center> **Errores comunes en el entrenamiento de adultos mayores**</center>
<div class="text-justify">
<details><summary>Versión en Español</summary><p>
Warm greetings to the full sports community and all the people who make life here. I found myself talking with some friends and we fell into a very interesting topic which I wanted to summarize to publish here. During the chat we had a coffee, we are a group of women who love sports, you already know them here because I always share pictures of the training team. Two of us already belong to the older generation with clear goals to maintain good health and wellness through sports.
The topic of adults and their thoughts about training or sports came up. Over coffee and laughter we talked about how many women express doubts or fears when it comes to training, some claim to have ailments in their bodies and use those arguments to justify what they may not want to do, yet many may have mental barriers. Certainly, it is not about forcing anyone, everyone looks for a way to maintain healthy habits adjusting to their needs, isn't it?
The topic was open to many speculations, after all, what we tried to do was to have a nice time talking about anything and everything (we continued with the laughter).
The moment was pleasant and among so many topics that came up, I realized that there are so many mistakes that are made regarding exercise in the stage of older adulthood. It is unbelievable but these thoughts are much more frequent than I thought, that is the reason why I was so surprised.
Common errors in the training of older adults
</p></details>
<hr>
</div>
No dudo que muchas personas, en algún momento, hayan iniciado con la actividad física y que posiblemente los dolores en el cuerpo o alguna lesión los haya llevado a desertar. Un error común en este caso es:
<center></center>
<center><h3>Ignorar el calentamiento y la movilidad.</h3></center>
Con respecto a este error no podemos ignorar que al nuestra edad, las articulaciones necesitan de nuestros cuidados. Entrar directamente en el ejercicio sin previo calentamiento créanme, puede ser fatal ya que aumenta el riesgo de sufrir lesiones. Entonces, cuando vivimos esa mala experiencia que nos lleva a tomar la decisión de no continuar debemos entender que muchas veces ocurre por desconocimiento.
¿Para qué sirve el estiramiento? ¿Lo sabes? Pues si no lo sabes recuerden siempre esta abreviación **APA** que significa: Activación, Protección, Adaptación. Esta es el propósito del calentamiento por tal motivo, unos minutos de movilidad antes de empezar la rutina puede marcar la diferencia. Realicemos ejercicios suaves y sin apuros para articulaciones, tu cuerpo lo agradecerá.
✅ **Solución:** Realiza estiramientos dinámicos y ejercicios de movilidad antes del entrenamiento.
Proseguimos la conversación y cada una de las participantes fue nombrando un error común para el entrenamiento de adulto mayor.
<div class="text-justify">
<details><summary>Versión en Español</summary><p>
I do not doubt that many people, at some point, have started with physical activity and that possibly body aches or some injury has led them to drop out. A common mistake in this case is:
Ignoring warm-up and mobility.
Regarding this mistake we cannot ignore that at our age, the joints need our care. Entering directly into the exercise without prior warm-up, believe me, can be fatal because it increases the risk of injury. So, when we live that bad experience that leads us to make the decision not to continue, we must understand that many times it happens due to lack of knowledge.
What is the purpose of stretching, do you know it? Well, if you do not know it, always remember this abbreviation APA which stands for: Activation, Protection, Adaptation. This is the purpose of the warm-up for this reason, a few minutes of mobility before starting the routine can make the difference. Let's perform gentle, joint-friendly exercises, your body will thank you for it.
Solution: Perform dynamic stretching and mobility exercises before training.
We continued the conversation and each of the participants went on to name a common mistake for senior training.
</p></details>
<hr>
</div>
<center></center>
<center></center>
<center><h3>Evitar el entrenamiento de fuerza</h3></center>
Soy o somos ejemplo vivo de este gran error. Mi entrenamiento es de alta intensidad donde se incluye levantar peso. Precisamente hoy trabajé con barra de 50 kilos para hacer peso muerto y pelvis. Levantar peso a nuestra edad nos ayuda a mantener la masa muscular, creo que muchos sabemos esto.
**¿Sabías que los ejercicios de fuerza mejora la densidad ósea y nos ayuda a reducir riesgo de fractura?**
Lo más común en nosotros los adultos mayores es padecer este problema con los huesos. Obviamente, a medida en que avanza la edad se suman problemas a nuestro organismo por lo tanto, necesitamos la fuerza muscular que nos ayude a movilizarnos.
Estos son solo dos ejemplos del beneficio de levantar peso en esta etapa de la vida. Sumado a ello evitamos riesgo de padecer osteoporosis.
✅ **Solución:** Entrenar la fuerza no sólo es posible sino necesario para mantener nuestra movilidad y autonomía.
Mi hijo es mi coach y siempre me repite: **"Debes llegar a vieja sin estorbar"** ja,ja,ja. Aprendí la lección.
Acabemos con ese mito de creer que el entrenamiento de fuerza es solo para los jóvenes, es para todos, para quienes deseen en realidad una vida saludable. No se trata de estorbar sino vivir la vida con libertad.
<div class="text-justify">
<details><summary>Versión en Español</summary><p>
Avoiding strength training
I am or we are a living example of this big mistake. My training is high intensity where weight lifting is included. Precisely today I worked with a 50 kg barbell to do deadlifts and pelvis. Lifting weights at our age helps us to maintain muscle mass, I think many of us know this.
Did you know that strength exercises improve bone density and help us reduce the risk of fracture?
It is most common for us older adults to suffer from this bone problem. Obviously, as we get older, we add to our body's problems, so we need the muscle strength to help us move around.
These are just two examples of the benefits of lifting weights at this stage of life. In addition, we avoid the risk of osteoporosis.
✅ Solution: Strength training is not only possible but necessary to maintain our mobility and autonomy.
My son is my coach and he always repeats to me: "You must reach old age without getting in the way" ha,ha,ha. I learned the lesson.
Let's put an end to the myth that strength training is only for young people, it is for everyone, for those who really want to live a healthy life. It's not about getting in the way, it's about living life freely.
</p></details>
<hr>
</div>
<center></center>
<h3>**Obseción o sobreentrenamiento sin descanso adecuado**</h3>
Mi mamá decía: **todo en exceso hace daño.**
El error común es pensar que más tiempo haciendo ejercicio significa mejores resultados, pero sin un descanso adecuado, el cuerpo no se recupera bien. La sobresaturación del cuerpo más que ayudarlo, lo pone en desventaja y una de esas desventajas puede ser, abandonar el objetivo ¿Si o no?
✅ **Solución:** Incluir días de recuperación activa y asegurarse de dormir bien y hacer otras actividades que complemente nuestro bienestar.
Por último, aunque sé que son muchos errores, no quiero dejar pasar por alto una realidad para muchos.
<div class="text-justify">
<details><summary>Versión en Español</summary><p>
Obsecion or overtraining without adequate rest.
My mom used to say: everything in excess does harm.
The common mistake is to think that more time exercising means better results, but without adequate rest, the body does not recover well. Oversaturation of the body rather than helping it, puts it at a disadvantage and one of those disadvantages can be, abandoning the goal Yes or no?
✅ Solution: Include active recovery days and make sure to sleep well and do other activities that complement our well-being.
Lastly, while I know that's a lot of misconceptions, I don't want to overlook a reality for many.
</p></details>
<hr>
</div>
<center></center>
<center></center>
<center><h3>**Usar mala técnica o cargar demasiado peso**</h3></center>
En este punto hablaré de la ansiedad como un factor para que esta situación suceda. He trabajado con mujeres deseosas de terminar primero y hacer todo muy rápido, sumado a ello rompen las instrucciones y exceden con los pesos.
Es importante destacar que cada ejercicio requiere de una postura y ejecución correcta. "***Siempre seremos aprendices***" por lo tanto, las posturas son esenciales para evitar lesiones en articulaciones y músculos.
✅ **Solución:** Enfocarse en movimientos controlados y buscar asesoramiento si es necesario.
<center></center>
<center><h3>Mensaje Final</h3></center>
***El verdadero éxito en el entrenamiento del adulto mayor no está en la competencia, sino en los buenos hábitos, la constancia y la seguridad con la que avanzamos. Se trata de avanzar hacia una mayor calidad de vida***.
<div class="text-justify">
<details><summary>Versión en Español</summary><p>
Using poor technique or carrying too much weight
At this point I will talk about anxiety as a factor in this situation. I have worked with women who are anxious to finish first and do everything very fast, plus they break instructions and overdo it with the weights.
It is important to note that each exercise requires correct posture and execution. "We will always be learners" therefore, postures are essential to avoid injury to joints and muscles.
✅ Solution: Focus on controlled movements and seek advice if necessary.
Final Message.
True success in senior training is not in the competition, but in the good habits, consistency and confidence with which we move forward. It is about moving towards a higher quality of life.
</p></details>
<hr>
</div>
</div>
<center><h1>¡Gracias por leer, comentar y votar!</h1></center>
<center><sub>Fotos de mi propiedad @belkisa758. Fotografías tomadas desde mi teléfono Samsung A-30. Editadas en lumii y Snapseed. Texto en inglés traducido con Deelp.com</sub></center>

<center>[Vote la-colmena for witness
By @ylich](https://vote.hive.uno/@la-colmena)</center><center><h1>
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id | sm_combine_cards |
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json | {"cards":["C13-682-1LX7X8NX5C","C13-682-1Z7BZJBDNK","C13-682-EJHU1C6NOW"],"app":"splinterlands/0.7.174","n":"3tQUsyBtdS"} |
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extensions | [] |
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signatures | 0. | 2057a9b1afbc55b66f8a6a1f8b8d5183d9f64eed4845594e1a0605845c971bcadc7312ed9d886b0aff321342ed5d0be68f407c2e3111dd4ce31ed404dd3ab96353 |
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transaction_id | 7caaf53cab51f799f7742f1efc28c632213722df |
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block_num | 95,914,654 |
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transaction_num | 32 |
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33. | ref_block_num | 35,459 |
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ref_block_prefix | 3,975,871,163 |
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expiration | 2025-05-15 15:31:57 |
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operations | 0. | 0. | custom_json |
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1. | required_auths | [] |
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required_posting_auths | |
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id | sm_combine_cards |
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json | {"cards":["C6-326-3KHZJPRPU8","C6-326-19M213YZZ4","C6-326-1YP2SQ3BU8","C6-326-36NJ6H3UYO","C6-326-42VWJAC274","C6-326-9CLCAPBPKW","C6-326-9MCFLM61MO","C6-326-AER5SXIUYO","C6-326-F3USOTNT5C","C6-326-F5QLB7JRGW","C6-326-M4C45APCGG","C6-326-MTPMZJMHCW"],"app":"splinterlands/0.7.174","n":"nxOmWGt1S5"} |
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extensions | [] |
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signatures | 0. | 207982a03e608ad0ac11f57d1f0003bedd80793a630aab679620ba1edd8f833eec10e0dc1d0b0dff19aab57b8a589f0b26f830ed7ffcd5b451721e877f81075a2b |
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transaction_id | 0e05c2f239a430b5cf4645e13cc5e234c4bb6e55 |
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block_num | 95,914,654 |
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transaction_num | 33 |
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34. | ref_block_num | 35,485 |
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ref_block_prefix | 43,170,377 |
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expiration | 2025-05-15 15:33:14 |
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operations | 0. | 0. | vote |
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1. | voter | swc-curation |
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author | ismael.mendez |
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permlink | entreno-de-front-efesto-esp-eng |
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weight | 10,000 |
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extensions | [] |
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signatures | 0. | 1f138e77da6cfcf663cc617c8136e428316ce929cee445e880a828cd946d032b46548d71abd4368fdfb337931143b84fdd59bb6636d59813845c56b9809d748790 |
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transaction_id | c37ecc463256dfc81d39ef4b31087fe5dd0ce0c8 |
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block_num | 95,914,654 |
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transaction_num | 34 |
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