EJERCICIOS EN MUJERES DE 50 AÑOS Y MAS...
Por: M.D. Laura Ferrer/ México
Los 50 en la mujer, significa enfrentar una multiplicidad de cambios en el organismo, la actividad física y el ejercicio durante esta etapa, colaboran con la mejora de varios de los síntomas físicos y mentales que acompañan a estos cambios bruscos incluyendo la menopausia.
La actividad física con un gasto energético de 400 calorías semanales (sólo 72 minutos de ejercicio) se asocia a una mejora significativa de la forma física comparado con las mujeres sedentarias. Hacer ejercicio también contribuyó a reducir el perímetro abdominal, una variable clínicamente relevante ya que está asociada con la resistencia a la insulina, la diabetes y el síndrome metabólico entre otras patologías.
La actividad física pueden aliviar los síntomas de ansiedad, irritabilidad, cambios de humor, reducción de deseo sexual y depresión con tan sólo unirse a un plan de ejercicio.
Las mujeres activas físicamente tienden a tener niveles más altos de buen colesterol, mientras que las inactivas tienen más probabilidad de generar más colesterol en sus arterias.
Este beneficio trae otros beneficios como la actividad eficaz en los vasos sanguíneos que no permiten los depósitos de grasa, cuyos resultados pueden traducirse en una arteriosclerosis. A su vez, este mal puede causar hipertensión, enfermedades del corazón e infartos.
A partir de los treinta y hasta mediados de los sesenta, las mujeres ganan aproximadamente medio kilo de peso por año. Esto no suena a mucho pero si suma los años verá que es un aumento significativo. Si se añade que los cambios hormonales pueden resultar en la ingestión de mayor cantidad de comida, debe cuidarse aún más. Alrededor de 20 ó 30 minutos de ejercicio físico diario pueden mantener su peso actual o incluso hacer que pierda.
Durante y después de la menopausia, las mujeres pierden densidad en los huesos, lo que significa que puedan causarse males como la osteoporosis, una enfermedad que las hace ser más propensas a sufrir fracturas y que limita sus actividades diarias.
¿Como iniciar la actividad física?
Si tiene mucho tiempo de no ejercitarse o nunca lo ha hecho, lo mejor es que no sea muy ambiciosa. Empiece su programa lentamente, con sesiones tres veces a la semana y con una duración de entre 20 y 30 minutos cada una.
Conforme tome condición puede acrecentar su esfuerzo de dos formas: incrementando el esfuerzo durante las sesiones o, bien, aumentando el tiempo de las mismas. Por ejemplo, puede pasar a una fase de trote en vez de caminata en el primer caso, o seguir caminando durante más minutos en el segundo caso. Si experimenta síntomas anormales después de su rutina tales como dolor en el pecho o falta de oxígeno, lo recomendable es que baje un peldaño en la escala de dificultad de su rutina.
Para obtener un beneficio integral donde salgan beneficiadas varias áreas de su organismo, no debe limitarse a un tipo de ejercicio sino alternar los siguientes tres durante sus sesiones de actividad física.
• ACTIVIDAD AERÓBICA
Es excelente para el sistema cardiovascular, permite obtener una mejor condición física y quemar grasa . Caminar o trotar es el mejor trabajo aeróbico.
• ENTRENAMIENTO DE FLEXIBILIDAD
Este tipo de rutinas la protege de las lesiones, mejora su balance y provee de una mayor flexibilidad a sus músculos. El estiramiento es una de las formas más simples para mejorar su flexibilidad y agilidad.
• ENTRENAMIENTO DE FUERZA
Ayuda a construir tono y volumen muscular, resistencia y densidad en los huesos. A raíz de que genera masa muscular, el entrenamiento con fuerza implica una aceleración en el metabolismo y la consiguiente quema de calorías, hasta en los momentos en los que está en reposo.
La fórmula ganadora consiste en que el músculo quema más calorías que la grasa, así que, entre más músculo tenga, más grasa quemará.
Este tipo de ejercicios se obtiene con mancuernas, pesas, barras y aparatos estacionarios, por lo que es recomendable que se inscriba en un gimnasio para obtener la totalidad de los beneficios.
Mientras una de cada cuatro mujeres que no se ejercitan sufren de estos bochornos repentinos, sólo una de cada veinte con una rutina física los tiene. El ejercicio también ayuda a dormir bien a las mujeres por la razón que el ejercicio, además de cansancio, produce una cantidad mayor de melatonina, hormona que ayuda a regular el sueño y que su generación se frena un tanto a esa edad.
Es momento de iniciar un nuevo estilo de vida!!
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