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Ejercicios de calentamiento y estiramiento
Cualquier entrenamiento debe ser estos tres pasos:
1. Un calentamiento de entre 5 y 10 minutos con ejercicios de estiramiento suaves. Un calenta-
miento razonable aumenta la temperatura corporal, la frecuencia cardíaca y la circulación sanguí-
nea para prepararse para el calentamiento.
2. Un entrenamiento propiamente dicho de entre 20 y 30 minutos con la frecuencia cardiaca den-
tro de la zona objetivo. Consejo: Durante las primeras semanas de entrenamiento, no mantenga
su frecuencia cardíaca en la zona de entrenamiento durante más de 20 minutos.
3. Unos estiramientos de entre 5 y 10 minutos. Esto mejora la flexibilidad de los músculos y ayuda
a en la prevención de problemas tras el entrenamiento.
Frecuencia de entrenamiento
Para mantener o mejorar la condición física, planee tres entrenamientos por semana con al menos
un día de descanso entre ellos. Después de un mes de entrenamiento regular, puede aumentar el
número de sesiones de entrenamiento por semana a cinco si lo desea.
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