{"id":7603,"date":"2022-05-10T20:29:00","date_gmt":"2022-05-10T20:29:00","guid":{"rendered":"https:\/\/aictive.co\/?p=7603"},"modified":"2022-05-10T20:29:00","modified_gmt":"2022-05-10T20:29:00","slug":"trabajo-regenerativo-o-recovery-como-podemos-recuperar-nuestro-cuerpo-entre-entrenamientos","status":"publish","type":"post","link":"https:\/\/blog.aictive.co\/en\/blog\/es\/trabajo-regenerativo-o-recovery-como-podemos-recuperar-nuestro-cuerpo-entre-entrenamientos\/","title":{"rendered":"Trabajo regenerativo o recovery: c\u00f3mo podemos  recuperar nuestro cuerpo entre entrenamientos"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">El recovery o trabajo regenerativo es un elemento fundamental en la planificaci\u00f3n deportiva tanto para atletas de alto rendimiento como para deportistas amateur. El descansar y recuperar nuestro cuerpo entre entrenamientos permite mejorar el rendimiento, disminuir el dolor muscular, evitar lesiones y una mejor sensaci\u00f3n a la hora de entrenar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">El rendimiento deportivo se logra gracias a dos factores: carga y descanso. Un equilibrio entre ambos generar\u00e1 el \u00e9xito deportivo, evitando as\u00ed el \u201cS\u00edndrome de Sobreentrenamiento\u201d, el cual genera una disminuci\u00f3n en el rendimiento, cambios de humor, alteraci\u00f3n en el sue\u00f1o y alteraci\u00f3n hormonal, entre otros.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lee tambi\u00e9n: <a href=\"https:\/\/aictive.co\/blog\/el-valor-de-la-preparacion-fisica-complementaria-en-el-running\/\">El valor de la preparaci\u00f3n f\u00edsica complementaria en el Running<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dentro de los trabajos regenerativos m\u00e1s usados est\u00e1 la regulaci\u00f3n del sue\u00f1o, alimentaci\u00f3n, la masoterapia, tanto la manual como la con pistola percutora o atrav\u00e9s de electroterapia, las botas compresivas de drenaje, la elongaci\u00f3n y movilidad, foam roll,\u00a0 la regeneraci\u00f3n activa (actividad suave, al 35% de Frecuencia Card\u00edaca), y agentes f\u00edsicos como el calor o el fr\u00edo.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lee tambi\u00e9n: <a href=\"https:\/\/aictive.co\/blog\/la-importancia-de-dormir-bien-para-los-runners\/\">La importancia de dormir bien para los runners<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">La <\/span><b>masoterapia, <\/b><span style=\"font-weight: 400;\">para trabajo regenerativo, ayuda a aumentar el flujo sangu\u00edneo hacia la zona afectada, mejora la permeabilidad de las c\u00e9lulas musculares y con esto aumenta la eliminaci\u00f3n de desechos metab\u00f3licos producidos por el ejercicio junto con facilitar la entrada de nutrientes y ox\u00edgeno al m\u00fasculo acelerando su proceso de recuperaci\u00f3n.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Como resultado, tu cuerpo se siente m\u00e1s fresco y rinde mejor al momento de entrenar, evitando lesiones musculares por sobreuso.\u00a0<\/span><\/p>\n<p><b>Los ejercicios de movilidad y elongaci\u00f3n<\/b><span style=\"font-weight: 400;\"> permiten dar flexibilidad a los principales m\u00fasculos que fueron estimulados y estresados en el trote, adem\u00e1s de trabajar los rangos de movimiento de las articulaciones, lo que lleva a que el cuerpo logre mayor eficiencia en los movimientos, por lo tanto, menos sobrecarga.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lee tambi\u00e9n: <a href=\"https:\/\/aictive.co\/blog\/hidratacion-en-los-runners-la-clave-para-la-optimizacion-del-rendimiento\/\">Hidrataci\u00f3n en los runners: la clave para la optimizaci\u00f3n del rendimiento<\/a><\/span><\/p>\n<p><b>Las pistolas de masaje<\/b><span style=\"font-weight: 400;\"> ofrecen lo que se conoce como terapia de percusi\u00f3n o vibraci\u00f3n. Este tipo de masaje proporciona r\u00e1fagas r\u00e1pidas de presi\u00f3n en el tejido muscular del cuerpo. El efecto ondulante de las pistolas de masaje permiten un trabajo m\u00e1s focalizado en el \u00e1rea afectada ayudando a prevenir el DOMS o dolor muscular de aparici\u00f3n tard\u00eda, lo que significa que es menos probable que sienta dolor muscular u opresi\u00f3n 24 a 72 horas despu\u00e9s de un entrenamiento intenso.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Por otro lado, la <\/span><b>masoterapia por electroestimulaci\u00f3n COMPEX<\/b><span style=\"font-weight: 400;\"> produce sacudidas musculares, estas sacudidas graduadas aumentan el flujo sangu\u00edneo a la zona donde se aplica ayudando a la liberaci\u00f3n de toxinas. Adem\u00e1s estimula la liberaci\u00f3n de endorfinas end\u00f3genas, sustancias opioides que nos producen placer y bienestar. Tambi\u00e9n <\/span><span style=\"font-weight: 400;\">disminuye la excitabilidad del sistema nervioso logrando una mejor respuesta de relajaci\u00f3n del sistema musculoesquel\u00e9tico.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Las <\/span><b>botas compresivas Therapress<\/b><span style=\"font-weight: 400;\"> act\u00faan sobre el sistema circulatorio y linf\u00e1tico produciendo compresiones secuenciales a trav\u00e9s de una c\u00e1mara de aire en las piernas para barrer con los desechos metab\u00f3licos post entrenamiento. Al eliminar los desechos metab\u00f3licos, la tasa de recuperaci\u00f3n aumenta permiti\u00e9ndo entrenar sin problemas y evitando la acumulaci\u00f3n de cargas sobre el sistema musculoesquel\u00e9tico.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">En conclusi\u00f3n, un trabajo de recovery correctamente planificado, logra mejorar la eficiencia y eficacia de los entrenamientos. Por otro lado,\u00a0 permite tolerar cargas progresivas de mejor manera ya que la musculatura y el movimiento articular estar\u00e1n en \u00f3ptimas condiciones y haciendo el entrenamiento m\u00e1s efectivo aumentando el rendimiento y evitando lesiones.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lee tambi\u00e9n: Running: <a href=\"https:\/\/aictive.co\/blog\/running-que-hacer-si-sentimos-dolor-al-correr\/\">Qu\u00e9 hacer si sentimos dolor al correr<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Te recomendamos, organizar tu semana y registrar d\u00eda a d\u00eda qu\u00e9 h\u00e1bitos y estrategias utilizar\u00e1s para darle al cuerpo el tiempo de recuperaci\u00f3n que necesita.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>El recovery o trabajo regenerativo es un elemento fundamental en la planificaci\u00f3n deportiva tanto para atletas de alto rendimiento como [&hellip;]<\/p>","protected":false},"author":6,"featured_media":7604,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","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":"","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-5)","background-image":"","background-repeat":"repeat","background-position":"center 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