Ejercicio tras un ataque al corazón

Nuestro corazón es un órgano compuesto de una estructura muscular que trabaja por y para movilizar la sangre por nuestro organismo. algunos malos hábitos como fumar, el sedentario  el stress o la obesidad, pueden desencadenar enfermedades cardiacas que, a lo peor acaban en ataque. Para aquellas personas que sufrieron un problema como este hoy queremos dar un golpe de aire fresco para pedirles que no  tengan miedo a la actividad física, que no se aburriran de salir a caminar.

No hace falta limitarse tanto y por ello hoy, desde Woman Personal Trailers, quiero dar un mensaje de esperanza y de «open mind». ¡Cuídate!

Avisos que el corazón nos da:

Es sabido que antes de que una persona padezca un ataque de corazón éste avisa en un 92% de los casos, ello nos da a entender que conocer estos «posibles avisos» nos puede librar de una experiencia fatal.

De hecho el 95% de personas que padece síntomas y va al médico durante la primera hora de molestias tiene un 95% de posibilidades de salvarse.

Hablemos de algunos de estos avisos.  Se dan cuando se inicia un proceso de estrechamiento de las arterias que evitan que se mueva correctamente el oxígeno por la sangre haciendo que el corazón tenga que bombear con más fuerza. Se puede sentir:

-Cansancio repentino

– Sueño, necesidad de dormir aún habiendo descansado

– Debilidad muscular

-Respiración dificultosa, falta real de oxígeno

-Debilidad de los músculos, algunos pueden incluso fallar y hace que nos tropecemos

-Mareos y/o sudación (por falta de oxígeno en el cerebro)

-Presión molesta en el pecho, brazos, omoplatos y espalda. Esta es la más frecuente y dura unos 15 minutos.

-Hinchazón de extremidades: pies, tobillos, piernas

-Sudoración excesiva

-Indigestión, vómitos o nauseas repentinos. (Este es el caso menos conocido pero también es muy importante)

 
Fases tras sufrir un infarto:

1ª Fase: La hospitalización:

Esta fase se inicia en el momento en el que paciente entra por la puerta de urgencias del hospital. Incluye todas las pruebas, operaciones, estabilización en planta y alta médica.

2ª Fase: Rehabilitación y cambio de estilo de vida:

Cuando una persona ha padecido un ataque al corazón y ha sido operada a tiempo, debe hacer un alto en el camino y reflexionar sobre su estilo de vida y mejorarlo en todos aquellos aspectos que sea posible.

3ª Fase: Vuela a la rutina del día a día:

Transcurrido un periodo de 2-3 meses el paciente realizará una primera revisión con su cardiólogo, quién le indicará qué puede y qué no puede hacer.

En esta visita se le realizará una serie de pruebas: entre otras una ecografía y prueba de esfuerzo físico al paciente.

Los resultados indicarán al médico el estado en el que ha quedado el corazón y lo catalogará en 3 niveles de riesgo.

Bajo, medio o alto, y en función a eso prescribirá un tipo de ejercicio u otro.

 

Las personas que sufren un ataque al corazón suelen llevar una vida cargada stress (concentraciones elevadas de la hormona del estrés llamada cortisol), una mala alimentación, suelen ser sedentarias, pueden paredes dejadez o sobrepeso, pueden ser fumadores, pueden padecer diabetes. 

En la primera fase de la rehabilitación del paciente, éste hará un cambio en su forma de comer, se decantará por una alimentación saludable, organizada y nutritiva. Además deberá frenar su ritmo frenético de vida y dedicará tiempo diario a cuidarse y estar tranquilo al tiempo que practica actividad física.

¡Y aquí es dónde quería yo llegar!

La cantidad de ejercicio que puedan hacer los pacientes irá acorde a lo que el Doctor haya establecido, es decir, el médico manda siempre.

Por norma general, el deporte más indicado para iniciar un proceso de rehabilitación del corazón es el ejercicio moderado de tipo aeróbico, es decir, salir a caminar.

Sobre todo tras recibir e alta hospitalaria.

 
 

Durante las 6 primeras semanas tras el ataque de corazón, los ejercicios anaerónicos suelen estar contraindicados. El motivo no es otro que el hecho de que hacer ejercicios de potencia, fuerza y velocidad aumenta la segregación de ácido láctico y catecolaminas al torrente sanguíneo y esto puede ser peligroso para el corazón.

Posiblemente, pasadas estas semanas el cardiólogo hará una valoración que catalogue el nivel de riesgo de cada paciente.

Normalmente, si el nivel de riesgo es medio o bajo se prescribe ejercicio de fuerza con control de un especialista (fisioterapeuta o entrenador personal cualificado) que siga las instrucciones del cardiólogo y que monitorice los primeros entrenamientos hasta ver que no existe riesgo o peligro.

Una vez tengamos el «ok» podremos iniciar entrenamientos que combinen un trabajo de resistencia moderado con tablas de entrenamiento de fuerza.

 

El material que se utilizará para este tipo de entrenamientos será:

                           Pesas de carga moderada (1-3 kg), gomas, tes…

Para crear la tabla: Elegiremos 8 ejercicios diferentes.

Frecuencia: 3 veces por semana, a 8-10 repeticiones x 1-3 series. Importante que el trabajo de recuperación entre ejercicios sea el doble que el de trabajo, que la intensidad de trabajo sea sensata y que el paciente no sienta molestias como dolor de pecho (isquemias).

Siempre trabajaremos por debajo del umbral de dolor o de molestia. pararemos cuando sea necesario.

 

Cosas buenas de combina trabajo aeróbico con trabajo de fuerza:

 

  • El simple hecho de optar a una mayor variedad de ejercicios devuelve la motivación a muchos paciente que necesitan comprobar que pueden seguir con su vida, siempre y cuando el cardiólogo así lo indique.
  • Esta combinación de fuerza y ejercicio aeróbico aumenta la efectividad de los entrenamientos, pues en muchos casos, como pacientes que ya eran deportistas, caminar no basta, es poco efectivo o es aburrido.
  • Además, los ejercicios de fuerza devuelven la vitalidad al paciente, que siente mayor agilidad en sus movimientos y que puede trabajar bajo la seguridad de no sufrir lesiones causadas por debilidad muscular, en su día a día .
  • Recuperan el tono muscular, mejoran el estado del corazón y sobre todo, abren el abanico de posibilidades de aquellas personas que ya estaban aburridas, desactivadas y tristes.
  • El ejercicio que cada persona podrá hacer siempre irá adaptado a su condición física previa al ataque y adaptada a la frecuencia cardiaca de cada paciente.

 

EJERCICIOS DE FUERZA QUE RECOMENDAMOS:


1) Calentamiento: movilización articular y estiramientos. Baila un poquito con algo de música, por ejemplo. También puedes incluir unos ejercicios de refuerzo de core.
2) Ejercicios: Ejercitaremos las piernas con sentadillas y ejercicios de ligue de piernas. podemos incrementar el trabajo colocando unas tobilleras lastradas.
3)Ejercitaremos el pecho. Siempre que la cicatriz de la estereometría se haya curado podremos trabajar el pectoral y el core sin problemas. Haremos unas flexiones para trabajar tren superior. Si nos es muy complicado podemos aminorar la intensidad de este ejercicio subiendo la inclinación del cuerpo colocando el apoyo de las manos en un punto más elevado que el suelo, por ejemplo, sobre un banco o sobre una pared.
4)Ejercicios para tonificar tronco, piernas y brazos con gomas: Para llevar a cabo este ejercicio necesitaremos una goma. pisaremos uno de los extremos y sujetaremos el otro con ambas manos. colocaremos las piernas separadas y semiflexionadas y, haciendo una sentadilla o ligue frontal, llevaremos el tronco abajo. Completaremos la acción estirando la goma hacia arriba y al lado contrario del punto de abarre en el suelo (de la goma). Importante realizar una buena torsión del tronco y estirar con ganas de la goma. 
5)Piernas, brazos y glúteos: Nos colocaremos pisando dos partes centrales de la goma con una separación de los pies de 2 palmos. Vamos a realizar dos Press de bíceps, dos squats, y entre estos un lanzamiento lateral de pierna a cada lado.
6) Lounge cruzado con trabajo de espalda y hombros: Colocamos un punto de agarre en El Centro de la goma a la altura del pecho y sujetamos los extremos con ambas manos. Ahora hacemos un estiramientos de la goma hacia arriba con ambos  brazos, y a continuación estiramos de esta hacia abajo y atrás, manos quedan a la altura de la cadera. al tiempo que realizamos este movimiento haremos un lounge cruzado abajo y una pierna y con la otra.
7)Ejercicios de Core: Una plancha mantenida 20 segundos sobre los codos.
8)Estiramientos: Importante descongestionar las articulaciones con un buen trabajo de estiramientos. Trabajar los estiramientos de pectoral, deltoides y espalda puedes favorecer el estado de hipertonicidad tras la esterectomía.

 
9)Combinar esta tabla de ejercicios con 30 minutos- una hora de caminar a buen ritmo, 3 veces por semana. podemos hacer progresiones aumentando inclinación y duración de la sesión.

 
 
 
 

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