{"id":3633,"date":"2023-07-18T09:40:13","date_gmt":"2023-07-18T07:40:13","guid":{"rendered":"https:\/\/medicinaesportiva.cat\/actividades-acuaticas-y-ejercicio-fisico\/"},"modified":"2024-07-18T10:20:02","modified_gmt":"2024-07-18T08:20:02","slug":"actividades-acuaticas-y-ejercicio-fisico","status":"publish","type":"post","link":"https:\/\/medicinaesportiva.cat\/es\/actividades-acuaticas-y-ejercicio-fisico\/","title":{"rendered":"Actividades acu\u00e1ticas y ejercicio f\u00edsico"},"content":{"rendered":"\n

Amb l’arribada de l’estiu l’aigua es converteix en un mitj\u00e0 que pren protagonisme, sigui a la piscina o\u00a0a la platja, les hores que hi passem augmenten i les podem aprofitar per continuar mantenint-nos f\u00edsicament actius <\/strong>sense deixar de banda l’oci.<\/p>\n\n

\"\"<\/figure>\n\n

La piscina, per una banda, ens limita m\u00e9s el ventall d’opcions. Per\u00f2 tamb\u00e9 \u00e9s el millor mitj\u00e0 per practicar l’activitat aqu\u00e0tica per excel\u00b7l\u00e8ncia, que \u00e9s la nataci\u00f3<\/strong>, que tamb\u00e9 es pot practicar en aig\u00fces obertes, per\u00f2 totes les demandes augmentaran a causa del corrent de l’aigua.<\/p>\n\n

Aquesta activitat, concretament a l’estil crol, implica una llista de m\u00fasculs on trobem des del pectoral, b\u00edceps i tr\u00edceps fins a diferents m\u00fasculs de l’esquena, deltoides i\u00a0core. Tamb\u00e9 t\u00e9 propietats molt interessants, sigui quin sigui l’estil que es practiqui:<\/p>\n\n

– Millora de la capacitat aer\u00f2bica (sistema cardiovascular)<\/p>\n\n

– Millora de diferents tipus de for\u00e7a (for\u00e7a m\u00e0xima, resist\u00e8ncia a la for\u00e7a, for\u00e7a explosiva).<\/p>\n\n

– Millora de la coordinaci\u00f3 i de la mobilitat de la zona esc\u00e0pol humeral.<\/p>\n\n

– Baix impacte per a les articulacions.<\/p>\n\n

I qu\u00e8 ens aporten les anteriors capacitats?<\/p>\n\n

Millorar les capacitats anteriors aporten una gran quantitat de beneficis, com ara la reducci\u00f3 de l’estr\u00e8s<\/strong> i la millora<\/strong> de l’estat d’humor<\/strong>, prevenci\u00f3 de malalties cardiovasculars<\/strong>, per\u00f2 podem posar-ne uns exemples concrets per a cadascuna:<\/p>\n\n

Capaci<\/strong>tat<\/td>Beneficis<\/strong><\/td><\/tr>
Aer\u00f2bica<\/td>Reducci\u00f3 pressi\u00f3 arterial. Millora capacitat pulmonar.<\/td><\/tr>
For\u00e7a\u00a0<\/td>Prevenci\u00f3 de Sarcop\u00e8nia, osteoporosi, dolors i contractures.<\/td><\/tr>
Coordinaci\u00f3\u00a0<\/td>Millora de lefici\u00e8ncia del cos. Millora de les reaccions i els reflexos.<\/td><\/tr>
Mobilitat<\/td>Prevenci\u00f3 de lesions.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n

Si la nostra prefer\u00e8ncia s\u00f3n les aig\u00fces obertes<\/strong>, les activitats a escollir augmenten sent alguns exemples el surf, p\u00e0del, surf, caiac\u2026 S\u00f3n activitats m\u00e9s enfocades a l’oci, per\u00f2\u00a0que continuen tenint un alt component de treball f\u00edsic<\/strong>. Amb la pr\u00e0ctica encara trobem\u00a0beneficis com els esmentats amb anterioritat per\u00f2 amb caracter\u00edstiques concretes segons l’activitat. Per exemple, al caiac o pirag\u00fcisme <\/strong>els m\u00fasculs de l’esquena i els b\u00edceps<\/strong> seran els que m\u00e9s treballaran, mentre que al surf<\/strong> el tren inferior i el\u00a0core<\/strong>\u00a0seran els que hauran de fer un exercici m\u00e9s gran.<\/p>\n\n

Abans de fer qualsevol de les activitats un escalfament<\/strong> fora de l’aigua ens ajudar\u00e0 a posar el cos a l’estat idoni per a la seva pr\u00e0ctica i aix\u00ed minimitzar el risc de lesions<\/strong>. Una bona opci\u00f3 \u00e9s la realitzaci\u00f3 de diferents exercicis de manera progressiva, comen\u00e7ant pel tren inferior (asseguda i gambada), seguit del\u00a0core\u00a0(planxa horitzontal i planxa lateral) i del tren superior (flexions amb genolls a terra) per finalitzar.<\/p>\n\n

\"\"<\/figure>\n\n

Cal tenir en compte que la hidrataci\u00f3<\/strong> als esports aqu\u00e0tics tamb\u00e9 \u00e9s de gran import\u00e0ncia i m\u00e9s a l’estiu, quan les temperatures s\u00f3n altes. Estar a l’aigua no fa que deixem de necessitar hidrataci\u00f3.<\/p>\n\n

Vols saber m\u00e9s sobre hidrataci\u00f3 a l’esport? Fes clic aqu\u00ed per descobrir m\u00e9s<\/a><\/p>\n\n

Pol Solana Comas – Preparador f\u00edsic de l’equip de Medicina Esportiva<\/strong><\/span><\/a><\/p>\n\n

\n
Contacta a trav\u00e9s del formulari web<\/mark><\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Amb l’arribada de l’estiu l’aigua es converteix en un mitj\u00e0 que pren protagonisme, sigui a la piscina o\u00a0a la platja, les hores que hi passem augmenten i les podem aprofitar per continuar mantenint-nos f\u00edsicament actius sense deixar de banda l’oci. La piscina, per una banda, ens limita m\u00e9s el ventall d’opcions. Per\u00f2 tamb\u00e9 \u00e9s el […]<\/p>\n","protected":false},"author":19,"featured_media":3622,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[55,25,71],"tags":[],"class_list":["post-3633","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consejos-salud","category-deporte-con-seguridad","category-ejercicios-y-rutinas"],"acf":[],"yoast_head":"\nActividades acu\u00e1ticas y ejercicio f\u00edsico | Medicina del Deporte<\/title>\n<meta name=\"description\" content=\"Con la llegada del verano el agua se convierte en un medio que toma protagonismo, ya sea en la piscina o en la playa.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/medicinaesportiva.cat\/es\/actividades-acuaticas-y-ejercicio-fisico\/\" \/>\n<meta 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