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CORRER...EL SECRETO DE LA ETERNA JUVENTUD

Submitted by SSM-ed on Thu, 06/18/2009 - 08:56.
Date: 
06/18/2009 - 08:54

Por Javier Velez/ Entrenador
Una gran parte de la disminución de la resistencia aeróbica que se observa a partir de los 50 años de edad en hombres y mujeres se puede evitar haciendo ejercicio físico de resistencia aeróbica regularmente como lo es correr .

Los estudios realizados con hombres y mujeres sedentarios de 54 a 84 años de edad han demostrado que tras varios meses (de 2 a 24) de entrenamiento de resistencia aeróbica (entrenando de 3 a 5 veces por semana, desde 30 hasta 90 minutos por sesión de entrenamiento), a un ritmo correspondientes a intensidades desde el 30-40% hasta el 70% o más de la frecuencia cardiaca máxima, se observa un aumento significativo de los valores medios del consumo máximo de oxígeno del orden del 7% al 35%.

Ello significa que, tras pocas semanas de entrenamiento, las personas mayores de 50 años previamente sedentarias, pueden mejorar su resistencia aeróbica igual que lo haría un adulto joven, y alcanzar valores de resistencia aeróbica que tenían 10 ó 15 años antes. Además del aumento en el consumo máximo de oxígeno, los sujetos sedentarios después de varias semanas de entrenamiento de resistencia aeróbica suelen disminuir sus valores de tensión arterial, sus cifras de colesterol en sangre y la cantidad de grasa total del cuerpo, aumentando al mismo tiempo el máximo volumen de sangre que es capaz de bombear el corazón cada minuto y la capacidad que tiene el músculo para utilizar eficazmente el oxígeno.

Un varón sano de 50 años que realice ejercicio de resistencia aeróbica frecuentemente, de intensidad moderada, puede llegar a mejorar entre un 20 y un 30% su resistencia aeróbica, situando su condición física aeróbica al mismo nivel que la de un adulto joven sedentario. También conviene recordar que en el caso de que una persona tenga un nivel muy bajo de resistencia aeróbica que le haga ser dependiente de los demás para realizar las tareas de la vida cotidiana, la realización de un ejercicio físico que le suponga la mejora del consumo máximo de oxígeno del orden de tan solo 3.5 mililitros de oxígeno por kilogramo de peso y por minuto puede ser suficiente para dejar de ser funcionalmente dependiente.

Puntos clave en el atleta veterano.
• La declinación de la capacidad aeróbica con la edad es gradual y mucho más rápida, cuando la gente llega a los 80.
• La participación regular en programas de ejercicio reduce y previene un alto número de declinaciones funcionales asociadas con el envejecimiento.
• El entrenamiento de resistencia ayuda a mantener y mejorar varios aspectos de la función cardiovascular, capacidad de consumo de oxígeno, entre otros.
• El ejercicio o la actividad física constante permite mantener por mucho más tiempo o retardar el declive inevitable de las capacidades físicas por el avance de la edad.
• Los Atletas que practican deportes que requieren la coordinación de todo el cuerpo y fuerza en la parte baja de las piernas se ven afectados negativamente por el avance de la edad.
• Las capacidades físicas: capacidad aeróbica, y fuerza son menos afectadas por el envejecimiento cuando la persona hace ejercicio regularmente.
• El entrenamiento de fuerza ayuda a compensar la pérdida de masa muscular y la fuerza asociada con el envejecimiento normal. Por lo tanto, el entrenamiento mejora la calidad de vida de los adultos mayores, al tener huesos sanos, menor riesgo de osteoporosis, mejor estabilidad postural, menor riesgo de caídas, mayor flexibilidad, mayor movilidad y por otro lado obtención de beneficios Psicológicos como la preservación de la función cognitiva, prevención de la depresión, mejoramiento del autocontrol, preservación de la sexualidad y mantenimiento de altos niveles de autoestima.
Como conclusión podemos decir que hacer deporte como lo es correr es el secreto para tener una vida más sana y ser por siempre unos jóvenes de corazón.

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