{"id":1528,"date":"2020-12-17T21:45:00","date_gmt":"2020-12-17T21:45:00","guid":{"rendered":"https:\/\/kiitos.com.mx\/blog\/?p=1528"},"modified":"2020-12-18T21:45:54","modified_gmt":"2020-12-18T21:45:54","slug":"ejercicio-bajar-de-peso-3","status":"publish","type":"post","link":"https:\/\/kiitos.com.mx\/blog\/ejercicio-bajar-de-peso-3\/","title":{"rendered":"9 consejos para no lesionarte haciendo ejercicio"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1528\" class=\"elementor elementor-1528\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1c04d3e1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1c04d3e1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-51e22bde\" data-id=\"51e22bde\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7d7a71d9 elementor-widget elementor-widget-image\" data-id=\"7d7a71d9\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"628\" src=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/9-consejos-para-no-lesionarte-haciendo-ejercicio.png\" class=\"attachment-full size-full wp-image-1530\" alt=\"Ejercicios para bajar de peso\" srcset=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/9-consejos-para-no-lesionarte-haciendo-ejercicio.png 1200w, https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/9-consejos-para-no-lesionarte-haciendo-ejercicio-300x157.png 300w, https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/9-consejos-para-no-lesionarte-haciendo-ejercicio-1024x536.png 1024w, https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/9-consejos-para-no-lesionarte-haciendo-ejercicio-768x402.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6af5ea59 elementor-widget__width-initial elementor-widget-tablet__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"6af5ea59\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a56010d elementor-align-right elementor-widget__width-initial elementor-mobile-align-center elementor-widget-tablet__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-button\" data-id=\"2a56010d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#facebook\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Comentar<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7df9ef16 elementor-widget elementor-widget-heading\" data-id=\"7df9ef16\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">9 consejos para no lesionarte haciendo ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7bb18e65 elementor-widget elementor-widget-text-editor\" data-id=\"7bb18e65\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Una vez que tu m\u00e9dico te d\u00e9 el visto bueno para hacer ejercicio, los siguientes consejos pueden ayudarte a evitar lesiones \ud83e\udd13:<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<h2><strong>1. T\u00f3mate de 5 a 10 minutos para calentar <\/strong><\/h2>\n<p>Tambi\u00e9n debes darte el tiempo para enfriarte adecuadamente. \u23f2\ufe0f<\/p>\n<p><img decoding=\"async\" class=\"size-medium wp-image-1531 aligncenter\" src=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/Alguien-calentando-300x205.png\" alt=\"Ejercicios para bajar de peso\" width=\"300\" height=\"205\" srcset=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/Alguien-calentando-300x205.png 300w, https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/Alguien-calentando-768x525.png 768w, https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/Alguien-calentando.png 918w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<h2><strong>2. Planea comenzar lentamente<\/strong><\/h2>\n<p>Despu\u00e9s de un tiempo, puedes aumentar aumenta tu nivel de actividad gradualmente. \ud83d\udcaa<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<h2><strong>3. Ten en cuenta que entrenar demasiado&#8230; <\/strong><\/h2>\n<p>O con demasiada frecuencia puede causar lesiones por uso excesivo, como fracturas por sobrecarga, articulaciones y m\u00fasculos r\u00edgidos o adoloridos.<\/p>\n<p>Una combinaci\u00f3n de diferentes tipos de actividades y suficiente descanso es m\u00e1s seguro.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<h2><strong>4. Escucha a tu cuerpo.<\/strong><\/h2>\n<p>Det\u00e9n el ejercicio cuando est\u00e9s enfermo o te sientas muy fatigado. \ud83d\udc4a<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<h2><strong>5. Si dejas de hacer ejercicio por un tiempo&#8230;<\/strong><\/h2>\n<p>Vuelve a un nivel m\u00e1s bajo de ejercicio inicialmente.<\/p>\n<p><img decoding=\"async\" class=\"size-medium wp-image-1532 aligncenter\" src=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/Alguien-caminando-300x205.png\" alt=\"Ejercicios para bajar de peso\" width=\"300\" height=\"205\" srcset=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/Alguien-caminando-300x205.png 300w, https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/Alguien-caminando-768x525.png 768w, https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/Alguien-caminando.png 918w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<h2><strong>6. Para la mayor\u00eda de las personas, es suficiente a tomar mucha agua. <\/strong><\/h2>\n<p>Pero si est\u00e1s haciendo ejercicio especialmente duro o est\u00e1s haciendo una marat\u00f3n o un triatl\u00f3n, elige bebidas que reemplacen los l\u00edquidos m\u00e1s los electrolitos esenciales. \ud83d\udeb0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<h2><strong>7. Elige ropa y zapatos dise\u00f1ados para tu tipo de ejercicio. <\/strong><\/h2>\n<p>Reemplaza los zapatos cada 6 meses a medida que se desgasta la amortiguaci\u00f3n.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<h2><strong>8. Para el entrenamiento de fuerza, la buena forma es esencial. <\/strong><\/h2>\n<p>Inicialmente no usas peso, o usa pesos muy livianos al aprender los ejercicios.<\/p>\n<p>Nunca sacrifiques la buena forma apresur\u00e1ndose para terminar las repeticiones o series, o luchando por levantar pesos m\u00e1s pesados. \ud83c\udfcb\ufe0f<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<h2><strong>9. V\u00edstete adecuadamente para los entrenamientos en clima fr\u00edo para evitar la hipotermia. <\/strong><\/h2>\n<p>Dependiendo de la temperatura, usa capas que puedas despegar mientras calientas. No olvides los guantes. \ud83d\udc4c<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>El dolor muscular retardado que comienza de 12 a 24 horas despu\u00e9s de un entrenamiento y disminuye gradualmente es una respuesta normal a la sobrecarga de los m\u00fasculos.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Por el contrario, el dolor muscular persistente o intenso que comienza durante un entrenamiento o inmediatamente despu\u00e9s, o el dolor muscular que dura m\u00e1s de una a dos semanas, consulta a tu m\u00e9dico.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-1533\" src=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/Alguien-con-ropa-de-ejercicio-300x205.png\" alt=\"Ejercicios para bajar de peso\" width=\"300\" height=\"205\" srcset=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/Alguien-con-ropa-de-ejercicio-300x205.png 300w, https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/Alguien-con-ropa-de-ejercicio-768x525.png 768w, https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2020\/12\/Alguien-con-ropa-de-ejercicio.png 918w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><b>Para que logres llegar a tu meta de bajar de peso, te regalo un recetario. Lo \u00fanico que debes hacer para descargarlo es darle CLIC<\/b><a href=\"https:\/\/kiitos.com.mx\/optin-recetario\/?fbclid=IwAR3sTlohCH0MkGM3nE_sZUidBsp28lnvfoM4a_f3mTGYMqRO8voCjBOb4n8\"> <b>aqu\u00ed.<\/b><\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-98b9e73\" data-id=\"98b9e73\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-20052ea5 elementor-widget-divider--view-line_text elementor-widget-divider--element-align-center elementor-widget elementor-widget-divider\" data-id=\"20052ea5\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span 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class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-73cf9104 elementor-widget elementor-widget-facebook-comments\" data-id=\"73cf9104\" data-element_type=\"widget\" data-widget_type=\"facebook-comments.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Comentar 9 consejos para no lesionarte haciendo ejercicio Una vez que tu m\u00e9dico te d\u00e9 el visto bueno para hacer ejercicio, los siguientes consejos pueden ayudarte a evitar lesiones \ud83e\udd13: 1. T\u00f3mate de 5 a 10 minutos para calentar Tambi\u00e9n debes darte el tiempo para enfriarte adecuadamente. \u23f2\ufe0f 2. Planea comenzar lentamente Despu\u00e9s de un [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1530,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[5],"tags":[365,528,579,198],"class_list":["post-1528","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ejercicio","tag-bajar-de-peso","tag-blog","tag-ejercicio","tag-kiitos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.4 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 consejos para no lesionarte haciendo ejercicio y bajar de peso<\/title>\n<meta name=\"description\" content=\"\u00bfTienes planeado el hacer ejercicio para bajar de peso? Ten cuidado con no lesionarte, aqu\u00ed te dejamos 9 consejos para evitarlo.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kiitos.com.mx\/blog\/ejercicio-bajar-de-peso-3\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 consejos para no lesionarte haciendo ejercicio\" \/>\n<meta property=\"og:description\" content=\"\u00bfTienes planeado el hacer ejercicio para bajar de peso? 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