Ejercicio a partir de los 40

EJERCICIO A PARTIR DE LOS 40:
“Cumplo 40 años y a partir de ahora me tengo que cuidar”.
Tras varios años soñando con ello parece que mi sueño se ha hecho realizad. Monica Martínez, directora de la revista Women’s Health me brinda la oportunidad de escribir para la revista número uno. Ponte en forma a los 40.
Gracias Mónica, Gracias Patricia.

ARTÍCULO COMPLETO PARA WOMEN’S HEALTH ESPAÑA OCTUBRE, 2017

Lo sé, es cierto, cumplir 40 no es fácil… Pero nos lo podemos tomar de dos maneras: de forma catastrofista o como la excusa perfecta para dar un golpe de aire fresco y renovación a nuestra vida.
En la película “Frida” de Julie Taymor (2002), la protagonista, Frida Kahlo, se coloca una rosa marchita en la oreja el día que su madre muere. No importa el tiempo que transcurra por ella, lo importante es que esa rosa, nunca olvide que es una de las flores más bellas que existen.
Al cumplir los 40 se hace inevitable hacer un alto en el camino de nuestra vida y reflexionar, nos sentimos más vivas y jóvenes que nunca, pero la naturaleza sigue su curso, imparable. No nos engañemos, ya no tenemos quince años, nuestro cuerpo ya no aguanta el mismo ritmo. Algo está cambiando, al principio cuesta reconocerlo, pero llega un punto en el que es inevitable hacerlo.
Busquemos un momento de intimidad para detenernos y reflexionar. Como dice mi amiga, Xuan Lan: “Ralenticemos el aluvión de pensamientos que fluyen enloquecidos por nuestra mente y analicémolos”. Con estas palabras, Xuan nos invita a revisar el camino que hemos recorrido hasta ahora y a mirar hacia adelante. ¿Qué hemos hecho bien? ¿Qué hemos hecho mal? ¿Qué nos atormenta y cómo lo podemos corregir y mejorar?.
El concepto se ha renovado en los últimos veinte años, los 40 ahora son “la madurez de la juventud”. El don de la madurez, no nos engañemos, no nos viene nada mal. Nuestro cuerpo es como una esponja, tiene memoria, la que tuvo retuvo, y en esta nueva fase nos acercamos a un ecuador. Es el momento ideal para sacarnos partido, ser un poco analíticas para aprovechar nuestro nuevo don y reconducir sabiamente nuestra vida. Somos guapas, jóvenes y veteranas 😉 ¿Qué más se puede pedir? Tú decides si empieza un triste declive o si vas a vivir un feliz y divertido resurgir.
Nueva década, nuevos cambios, nueva forma de vida:

Alrededor de los 40 nos miramos al espejo, estiramos nuestra frente, nos subimos con las manos el pecho, levantamos el brazo y fruncimos el ceño al observar extrañadas nuestros codos… ¡Oh Dios, cómo odio ese espejo que agrandar los defectos!
A nivel endocrino, son los primeros años de la suave pero progresiva caída de algunos niveles hormonales. Unas hormonas cuyo fin es mantenernos frescas y resistentes para poder estar a la altura de lo que la naturaleza espera de nosotras. Iniciamos un limbo entre la fase de reproducción y la fase de menopausia o perimenopausia.
Es cierto que no debemos ignorar el ritmo de la naturaleza, pues entre los 42 y los 50 se dan las primeras caídas en los niveles de estrógeno y progesterona, apareciendo los primeros síntomas de la menopausia.
¡OMG! ¿he dicho menopausia? ¡No nos ahoguemos en un vaso de agua! No debemos temer esta fase de la vida, debemos surfearla como si de una ola se tratara. Afrontando valientemente este nuevo reto descubriremos nuevas metas y nuevos triunfos. Con un poco de trabajo físico y emocional alcanzaremos nuestro objetivo: mantenernos estupendas.
Vale chicas, a partir de los 40 pueden aparecer algunas molestias, siendo las más habituales:
– A nivel emocional: cambios de humor y depresiones.
– A nivel físico: pérdida de tono muscular, flacidez de la piel y pérdida de masa ósea (futura osteoporosis). La osteoporosis es una enfermedad silenciosa y hasta que quién la padece no está realmente mal no se da cuenta de que la sufre.
Nuestro consejo: que acudas al doctor y pidas que te haga una densiometría para controlar que todo está bien.
Existe un pequeño porcentaje de mujeres (1 de cada 100) que pasa el climatérico (inicio de la pérdida de la menstruación) a los 40 años. Este adelanto suele estar ligado al estrés, a la depresión o a ambos. Normalmente va ligado a un crecimiento desmesurado de los niveles de cortisol y a una mala alimentación, por eso va a ser fundamental alimentarse bien, cuidando la dieta y el orden en las comidas.
“Un momento genial para dar un giro a nuestro bienestar”
Está demostrado que hacer ejercicio mantiene nuestro cuerpo más joven y con un metabolismo más activo. ¡Muévete y siéntete más viva que nunca! Consigue tu mejor versión, más tonificada, con unos músculos más definidos y unos pechos y glúteos más elevados. Aliméntate mejor e hidrátate, de esta manera conseguirás una piel más luminosa y vital.
Aquí van una serie de soluciones fantásticas para combatir el paso del tiempo:
1º) “Haz ejercicio para:”
– Estar de buen humor:
Numerosos estudios avalan que la práctica deportiva regular está directamente relacionada con la secreción de hormonas que generan equilibrio emocional, bienestar y felicidad. Hacer ejercicio al aire libre contribuye a la creación de serotonina, que interviene favorablemente en nuestro estado de ánimo, nos permite relajarnos, conciliar el sueño y dormir mejor.
Por otro lado, el deporte eleva los niveles de endorfinas, encargadas de que nos pongamos en modo happy tras practicar deporte. Se las conoce como “hormonas de la felicidad”.
El ejercicio aeróbico mantiene bajo el nivel de cortisol, una de las hormonas responsables del estrés. Un nivel elevado de cortisol ataca directamente al sistema inmunológico, y es uno de los culpables de las bajadas de defensas. Si estamos estresadas somos más propensas a enfermar.
– Para mantener nuestros huesos fuertes:
La osteoporosis es una enfermedad que degrada paulatinamente los huesos, volviéndolos más quebradizos y delicados. Un buen programa de ejercicio físico nos ayudará a mantenerlos densos, fuertes y resistentes al paso del tiempo.
Aquello que debe incluir nuestro plan:
1. Sesiones de ejercicios variados de fuerza y musculación: Tablas de tonificación y pesas.
2. Sesiones de cardio de 40 minutos. Elige alguna actividad que te haga mover el mayor número de músculos posible de impacto “moderado”.
*Nota: Si sufres pérdidas de orina al esfuerzo lo más probable es que tengas un suelo pélvico debilitado. Nuestro consejo es que te pongas en manos de un fisioterapeuta especializado y que no realices ejercicios de impacto hasta que consigas recuperar el tono de éste. Los ejercicios hipopresivos “Low Pressure Fitness” son fantásticos para recuperar el suelo pélvico.
2º) “Haz una dieta sana para:”
– Mantenernos fuertes y prevenir la osteoporosis
Lo ideal es seguir la dieta mediterránea sumando un aporte extra de calcio, preparándonos para los años venideros.
El calcio forma parte de los huesos, del tejido conjuntivo y de los músculos. Además es esencial para la circulación sanguínea pues es uno de los encargados de transportar el oxígeno a las células. También participa en la absorción intestinal y en la secreción de hormonas y su carencia en las mujeres provoca osteoporosis.
También es importante obtener Vitamina D, más conocida como la vitamina del sol, pues esta ayuda a absorber el calcio que proviene de los alimentos.
10 minutos diarios sin protección solar proporcionan a nuestro cuerpo la Vitamina D necesaria.
Otros suplementos: magnesio, la vitamina C, el boro, oligoelementos.
– Controlar los kilos
Si los kilos te empiezan a preocupar cambia tu manera de comer. Recuerda que la dieta tiene un 60% de importancia a la hora de controlar el peso. El otro 40% pertenece al ejercicio físico.
Elegir alimentos de buena calidad nos permite conseguir un cuerpo bien nutrido, eso sí, tomándolos en las cantidades adecuadas. Debemos iniciar el cambio sin obsesionarnos y de manera progresiva.
Hay que olvidar conceptos como “dieta” o “régimen” y entenderlo como un cambio de estilo de vida. A partir de ahora vamos a dar la bienvenida a alimentos que nos aporten y ayuden. Vamos a despedirnos de muchos otros que no aportan nada o que directamente contribuyen a la oxidación de nuestro organismo.
NUTRICONSEJOS:
Practica la dieta mediterránea, basada en el consumo de verduras, hortalizas, legumbres, cereales y frutas, incluyendo, como fuente principal de grasas saludables, pescados y aceite de oliva. Se trata de una dieta baja en carnes y grasas saturadas y es un ejemplo de dieta rica, saludable y nutritiva.
Cuidado con abusar de los hidratos de carbono. Como no queremos ganar peso, subimos el porcentaje de alimentos ricos en proteínas y grasas saludables.
Bienvenidos a mi dieta:
Alimentos integrales, leches enriquecidas con calcio, quesos, yogur, kéfir de cabra, batidos y licuados naturales, sardinas, salmón, gambas, huevos, atún claro, almendras, avellanas, leches vegetales de soja, brotes germinados de soja, harina de espelta, quinoa, garbanzos, brócoli, acelgas, espinacas, puerro, semillas de chía, raíz de maca de jengibre y de cúrcuma, etc.
“No nos vienen nada bien”:
Azúcares refinados, fritos, harinas blancas, alcohol, bebidas carbonatadas, bollería, dulces y chucherías, exceso de chocolate, chips, pizzas, hamburguesas, pan blanco, alimentos preparados o preconizados, embutidos, fiambres procesados, helados no naturales, etc… En resumen, huimos de los alimentos procesados.
“Cara o culo”: Desde WH te damos un gran consejo, no bajes demasiado de peso.
Si bien es cierto que durante estos años es más fácil engordar, estar esqueléticas tampoco ayudará, ya que uno de los 3 tipos de estrógenos que necesitamos se genera en la grasa corporal. Mejor estar sanas que demasiado delgadas.
Con respecto a la piel, hacemos una pequeña mención al tabaco que machaca nuestro organismo, lo desoxigena y lo envejece. Si eres fumadora, es un momento ideal para dejar de serlo.
EL PLAN:

¡Nuevas pautas!
Para entrar en esta nueva etapa con buen pie tenemos que hacer las cosas bien, y si cabe mejor. Lo primero es una visita rápida al médico para que nos efectúe un chequeo y confirmar que estamos en buen estado físico para hacer ejercicio. A partir de ahora vamos a tener en cuenta cuatro pautas básicas:
1- Dedicar 7 minutos a preparar el cuerpo para la actividad física, no vale saltarse el “calentamiento”, a partir de ahora es imprescindible en nuestra rutina “fit”. Recuerda que las estructuras corporales como músculos, ligamentos, articulaciones, fascias o huesos están cambiando y tenemos que adaptarnos progresivamente al esfuerzo físico con el fin de prevenir lesiones.
2- En segundo lugar vamos a evitar ejercicios demasiado analíticos. Optaremos por ejercicios variados y que nos permitan trabajar a nivel global diferentes grupos musculares de forma simultánea. De esta manera evitaremos caer en la monotonía que implica hacer siempre lo mismo.
3- Como es más probable que aumentemos de peso y acumulemos grasas en las zonas de cadera y abdomen, se hace imprescindible el trabajo cardiovascular.
Ejercicio continuado de intensidad media, ideal para quemar calorías.
4- Con el tiempo se pierde elastina y colágeno, por ello es importante trabajar la flexibilidad de nuestra musculatura. Te sentirás más ágil y menos agarrotada.
EL PLAN:
Es fácil y valdrá la pena, y por eso, desde Women’s Heath os hemos diseñado un plan que os va a entusiasmar. ¡Abramos nuestra mente!

(7 minutos) CALENTAMIENTO:
El calentamiento que vamos a llevar a cabo va a ser a nivel de rotación articular.
(2 minutos) Rotamos suavemente cada articulación 5 veces en un sentido y luego en el contrario. Empezaremos por los tobillos, luego rodillas, cadera, tronco, hombros, codos, muñecas y cuello, es decir, de abajo hacia arriba.
(5 minutos) Para activar el sistema circulatorio, muscular y nervioso, vamos a realizar 5 minutos de ejercicio muy moderado. Si estamos en el gym proponemos hacer 5 minutos de elíptica o cinta a ritmo cómodo. Si estamos en casa podemos hacer 4 ejercicios diferentes a intensidad media/baja con descanso de 30 segundos. Os proponemos estos:
• Dos series de 30 segundos de sentadillas. Es muy importante que prestemos atención a nuestra postura: rodilla, talón y hombro deben estar alineados.
• Dos series de 30 segundos de desplazamientos laterales, 3 metros hacia cada lado.
• Dos series de 30 segundos de patada adelante alternando una y otra pierna.
PROGRAMACIÓN del apartado principal
Lunes Y Viernes
Semana 1: 8 repeticiones x 3 series
Semana 3: 12 repeticiones x 3 series
______________________________
Tras el calentamiento general:
HIIT: x 6 Intervalos (6 mins)
*1 intervalos es: 1 minuto dividido en dos partes, una activa de 25 segundos y una descansando de 35 segundos= 60 segundos, al acabar se retoma la actividad pasando al siguiente intervalo.
Ejercicios intercalamos:
3x – Jumping Jacks (abro-cierro piernas)
3x – Planchas running (escalador)
DESCANSO: 2 minutos hasta sentirme recuperada
Circuito 1:
1. Sumo Squat
2. Comandos
3. Bent Over Reverse Fly
4. 30x 3 Skipping Rope
DESCANSO: 2 minutos hasta sentirme recuperada y bebo agua.
Circuito 2:
1. Reverse Lounge knee lift
2. Snap Jumps
3. Push up (puede hacerse de rodillas también)
4. Navaja con piernas flexionadas
Miércoles
– 30- 35 minutos de cardio:
Salir a caminar a buen ritmo, trotar, bailar, ir en bici, nadar, etc.
Ha de ser ejercicio continuo que nos permita estar cómodas al tiempo que trabajamos. (Si vamos al gym podemos sustituirlo por una sesión de clases dirigidas objetivo “cardio”).
Semana 2: 10 repeticiones x 3 series
Semana 4: 14 repeticiones x 3 series
__________________________
Lunes Y Viernes
Tras el calentamiento general:
HIIT: x 6 Intervalos (6 mins)
*1 intervalos es: 1 minuto dividido en dos partes, una activa de 30 segundos y una descansando de 30 segundos= 60 segundos, al acabar se retoma la actividad pasando al siguiente intervalo.
Ejercicios intercalamos:
3x – Jumping Jacks (abro-cierro piernas)
3x – Planchas running (escalador)
DESCANSO: 2 minutos hasta sentirme recuperada y bebo agua.
Circuito 1:
1. Split Squats
2. Escaladores en X
3. Side Raises
4. 30x 3 Skipping Rope
DESCANSO: 2 minutos hasta sentirme recuperada y bebo agua.
Circuito 2:
1. Burpees con peso
2. Ad Bikes
3. Push up (puede hacerse de rodillas también)
4. Split Jumps
Miércoles
– 30- 40 minutos de cardio:
Salir a caminar a buen ritmo, trotar, ir en bici, nadar, etc.
Ha de ser ejercicio continuo que nos permita estar cómodas al tiempo que trabajamos.
(15 minutos) Trabajo de relajación y flexibilidad:
A la hora de realizar un estiramiento, tenemos que estar recuperadas, nuestra respiración debe ser fluida y relajada con inspiraciones y expiraciones alargadas. Esto es señal de que nuestro pulso se ha normalizado.
¡Para! Tan importante es activarse poco desactivarse, por eso dedicaremos 5 minutos a estar sentadas o tumbadas cómodamente, concentradas en nuestra respiración, relajándonos.
La intensidad de este apartado es suave, muy suave.
Es “nuestro momento”, ese en el que nos vamos a permitir el lujo de parar la mente y aflojar las tensiones.
Una vez te veas preparada, empieza con los estiramientos. Sería ideal que cambiaras de uno a otro, enlazando las posiciones de manera suave y elegante. Debemos mantener cada estiramiento aproximadamente entre 16 y 30 segundos, no olvides trabajar ambos lados.
Jamás soportes un estiramiento con dolor, tiene que haber tensión pero esta tiene que ser agradable y liberabora. Sitúate en cada postura, siente tu musculatura y mantén una respiración fluida: “ Inspira, exhala y alarga, afloja, inspira, expira y alarga un poco más”, repite esta acción permitiendo que el tejido muscular se estire recolocando ordenadamente las fibras musculares. No se recomienda rebotar o lanzar, pues los ejercicios balísticos son muy lesivos y aportan más roturas que flexibilidad.
En fin chicas, éstos son los mejores consejos que se pueden dar. Si queréis un poquito más no os perdáis el plan que womanpersonaltrainers.com tiene en su web. El Reto 12 semanas, La Dieta 12 semanas o El Reto Express. Mucha suerte a todas en esta maravillosa fase.

Maria Rossich
INSTA: @womanpersonaltrainers

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