{"id":2297,"date":"2019-07-15T18:17:34","date_gmt":"2019-07-15T18:17:34","guid":{"rendered":"https:\/\/centrodemasajesarnica.es\/?p=2297"},"modified":"2023-06-18T18:17:48","modified_gmt":"2023-06-18T18:17:48","slug":"fatiga-muscular-en-el-deporte","status":"publish","type":"post","link":"https:\/\/centrodemasajesarnica.es\/index.php\/2019\/07\/15\/fatiga-muscular-en-el-deporte\/","title":{"rendered":"Fatiga muscular en el deporte"},"content":{"rendered":"<p>[vc_row][vc_column][vc_single_image image=&#8221;2298&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<strong>\u00bfQU\u00c9 ES LA FATIGA MUSCULAR?<\/strong><\/p>\n<p>La fatiga muscular es la sensaci\u00f3n de no poder m\u00e1s, de que nuestros m\u00fasculos no pueden avanzar, hemos\u00a0<strong>perdido total o parcialmente nuestra capacidad<\/strong>\u00a0muscular, los m\u00fasculos no tienen fuerza, nos cuesta dar un paso m\u00e1s.<\/p>\n<p><strong>Como identificar la fatiga muscular<\/strong><\/p>\n<ul>\n<li>Aumento del pulso<\/li>\n<li>Respiraci\u00f3n acelerada e irregular<\/li>\n<li>Falta de fuerza y \u00a0coordinaci\u00f3n<\/li>\n<li>Molestias y dolor<\/li>\n<li>Pesadez muscular y agotamiento<\/li>\n<li>Ansiedad y sensaci\u00f3n de incomodidad<\/li>\n<\/ul>\n<p><strong>COMO MEJORAR LA RECUPERACI\u00d3N MUSCULAR<\/strong><\/p>\n<p><strong>Masajes:<\/strong>\u00a0mejora la circulaci\u00f3n aumentando los nutrientes que llegan al m\u00fasculo, reduce la inflamaci\u00f3n, favorece la movilidad y reduce el estr\u00e9s.<\/p>\n<p><strong>Utiliza medias de compresi\u00f3n:<\/strong>\u00a0mejora la circulaci\u00f3n, ayuda al drenaje, reduce\u00a0<strong>el dolor muscular<\/strong>. Las podemos utilizar durante el ejercicio esto mejorara el rendimiento deportivo.<\/p>\n<p><strong>Despu\u00e9s de un esfuerzo importante, un ba\u00f1o con agua caliente, sal gorda, y con un poquito de vinagre, te har\u00e1 sentir mejor,\u00a0<\/strong>disminuyendo la fatiga y aceleran el proceso de recuperaci\u00f3n tras el ejercicio.<\/p>\n<p>Es bueno tomar\u00a0<strong>prote\u00ednas, mejor si son en forma l\u00edquida, al no tener que pasar por el proceso de digesti\u00f3n, la disponibilidad de la proteina en el m\u00fasculo es m\u00e1s r\u00e1pida,\u00a0<\/strong>no m\u00e1s de 30 minutos despu\u00e9s de la actividad f\u00edsica, ya que mejoran la recuperaci\u00f3n muscular y el desgaste muscular es menor.<\/p>\n<p>Mantener una\u00a0<strong>buena hidrataci\u00f3n<\/strong>\u00a0es muy importante, antes, durante y despu\u00e9s de ejercicio.<\/p>\n<p><strong>Descansar, dormir al menos 7 horas es importante para resetear el cuerpo, los m\u00fasculos y para que los \u00f3rganos recuperen sus funciones normales.\u00a0<\/strong><\/p>\n<p><strong>NUTRIENTES QUE DEBEMOS INCORPORAR A LA DIETA PARA EVITAR LA FATIGA MUSCULAR<\/strong><\/p>\n<ul>\n<li><strong>Las prote\u00ednas.<\/strong>\u00a0Son las encargadas de garantizar la regeneraci\u00f3n muscular, aunque tambi\u00e9n son efectivas en situaciones de estr\u00e9s o cansancio muscular.<\/li>\n<\/ul>\n<p><strong>Alimentos ricos en prote\u00ednas:<\/strong><\/p>\n<ul>\n<li><strong>Huevos<\/strong><\/li>\n<li><strong>Leche<\/strong><\/li>\n<li><strong>Queso o yogur<\/strong><\/li>\n<li><strong>Carne magra<\/strong><\/li>\n<li><strong>Pavo, lomo, pollo\u2026<\/strong><\/li>\n<li><strong>Los \u00e1cidos grasos esenciales omega 3 y 6<\/strong>\u00a0el cuerpo no los puede generar y, por tanto, deben ser aportados por v\u00eda de la alimentaci\u00f3n.<\/li>\n<\/ul>\n<p><strong>Alimentos ricos en omega 3 y 6<\/strong><\/p>\n<ul>\n<li><strong>Nueces.<\/strong><\/li>\n<li><strong>Pescado azul<\/strong>\u00a0como la sardina, el boquer\u00f3n, el at\u00fan o el salm\u00f3n<\/li>\n<li><strong>Lino<\/strong><\/li>\n<li><strong>Aceite de oliva<\/strong><\/li>\n<li><strong>Semillas de ch\u00eda<\/strong><\/li>\n<li><strong>El magnesio.<\/strong>\u00a0Es fundamental para no sentir\u00a0<strong>fatiga muscular<\/strong>.<\/li>\n<\/ul>\n<p><strong>Alimentos ricos en magnesio<\/strong><\/p>\n<ul>\n<li><strong>Verduras de hoja verde:<\/strong>\u00a0espinacas, col rizada\u2026<\/li>\n<li><strong>Fruta<\/strong>: aguacates, pl\u00e1tanos, frambuesas\u2026<\/li>\n<li><strong>Nueces y semillas.<\/strong><\/li>\n<li><strong>Legumbres:<\/strong>\u00a0frijoles negros garbanzos\u2026<\/li>\n<li><strong>Verduras:<\/strong>\u00a0br\u00f3coli, col, ejotes, alcachofas, esp\u00e1rragos, col de Bruselas\u2026<\/li>\n<li><strong>Mariscos<\/strong><\/li>\n<li>\u00a0Granos integrales de arroz, avena\u2026<\/li>\n<li><strong>La vitamina B.<\/strong>\u00a0Es la responsable de que se realicen procesos metab\u00f3licos como es el caso de la absorci\u00f3n de hierro o de generar energ\u00eda entre otras muchas.<\/li>\n<\/ul>\n<p><strong>Alimentos ricos en vitamina B<\/strong><\/p>\n<ul>\n<li><strong>Sardinas.<\/strong><\/li>\n<li><strong>Legumbres<\/strong><\/li>\n<li><strong>Yema de huevo<\/strong>.<\/li>\n<li><strong>Salm\u00f3n.<\/strong><\/li>\n<\/ul>\n<p>En el Centro de Masajes \u00c1rnica, disponemos de profesionales con a\u00f1os de experiencia que te ayudar\u00e1n \u00a0a sentirte mejor, porque una buena prevenci\u00f3n es el mejor remedio, pero si ya llegamos tarde a la prevenci\u00f3n, disponemos de:<\/p>\n<ul>\n<li><strong>MASAJES<\/strong>: Relajante, contracturas o circulatorio. Elimina tensiones, activan la circulaci\u00f3n y mejoran la eliminaci\u00f3n de l\u00edquidos.<\/li>\n<li><strong>OSTEOPATIA:\u00a0<\/strong>Tratamiento de lesiones, a nivel muscular y articular.<\/li>\n<li><strong>ACUPUNTURA<\/strong>: equilibrio de energ\u00edas es igual a ausencia de dolor, si tienes un dolor agudo o cr\u00f3nico, prueba la acupuntura.<\/li>\n<li><strong>RADIOFRECUENCIA O DIATERMIA<\/strong>: reduce inflamaciones, mejora los edemas y \u00a0ayudar a reducir el tiempo de recuperaci\u00f3n de muchas lesiones.<\/li>\n<\/ul>\n<p>En el\u00a0<strong>Centro de Masajes \u00c1rnica<\/strong>\u00a0disponemos de terapias diferentes que te ayudar\u00e1n a recuperarte y a mejorar la calidad del d\u00eda a d\u00eda.<\/p>\n<p><strong>\u201cSoluciones personales en manos de profesionales\u201d<\/strong>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_single_image image=&#8221;2298&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]\u00bfQU\u00c9 ES LA FATIGA MUSCULAR? La fatiga muscular es la sensaci\u00f3n de no poder m\u00e1s, de que nuestros m\u00fasculos no pueden avanzar, hemos\u00a0perdido total o parcialmente nuestra capacidad\u00a0muscular, los m\u00fasculos no tienen fuerza, nos cuesta dar un paso m\u00e1s. Como identificar la fatiga muscular Aumento del pulso Respiraci\u00f3n acelerada e irregular Falta [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2298,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[118],"tags":[92],"class_list":["post-2297","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fatiga-muscular-en-el-deporte","tag-fibromialgia"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fatiga muscular en el deporte - Centro de masajes Arnica<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/centrodemasajesarnica.es\/index.php\/2019\/07\/15\/fatiga-muscular-en-el-deporte\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fatiga muscular en el deporte - Centro de masajes Arnica\" \/>\n<meta property=\"og:description\" content=\"[vc_row][vc_column][vc_single_image image=&#8221;2298&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]\u00bfQU\u00c9 ES LA FATIGA MUSCULAR? La fatiga muscular es la sensaci\u00f3n de no poder m\u00e1s, de que nuestros m\u00fasculos no pueden avanzar, hemos\u00a0perdido total o parcialmente nuestra capacidad\u00a0muscular, los m\u00fasculos no tienen fuerza, nos cuesta dar un paso m\u00e1s. 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Centro de masajes Arnica","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/centrodemasajesarnica.es\/index.php\/2019\/07\/15\/fatiga-muscular-en-el-deporte\/","og_locale":"es_ES","og_type":"article","og_title":"Fatiga muscular en el deporte - Centro de masajes Arnica","og_description":"[vc_row][vc_column][vc_single_image image=&#8221;2298&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]\u00bfQU\u00c9 ES LA FATIGA MUSCULAR? La fatiga muscular es la sensaci\u00f3n de no poder m\u00e1s, de que nuestros m\u00fasculos no pueden avanzar, hemos\u00a0perdido total o parcialmente nuestra capacidad\u00a0muscular, los m\u00fasculos no tienen fuerza, nos cuesta dar un paso m\u00e1s. Como identificar la fatiga muscular Aumento del pulso Respiraci\u00f3n acelerada e irregular Falta [&hellip;]","og_url":"https:\/\/centrodemasajesarnica.es\/index.php\/2019\/07\/15\/fatiga-muscular-en-el-deporte\/","og_site_name":"Centro de masajes Arnica","article_publisher":"https:\/\/www.facebook.com\/people\/Centro-de-Masajes-arnica\/100063628355547\/","article_published_time":"2019-07-15T18:17:34+00:00","article_modified_time":"2023-06-18T18:17:48+00:00","og_image":[{"width":252,"height":200,"url":"https:\/\/centrodemasajesarnica.es\/wp-content\/uploads\/2023\/06\/images.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Escrito por":"admin","Tiempo de lectura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/centrodemasajesarnica.es\/index.php\/2019\/07\/15\/fatiga-muscular-en-el-deporte\/#article","isPartOf":{"@id":"https:\/\/centrodemasajesarnica.es\/index.php\/2019\/07\/15\/fatiga-muscular-en-el-deporte\/"},"author":{"name":"admin","@id":"https:\/\/centrodemasajesarnica.es\/#\/schema\/person\/2ebfc13ccdb3b45a7df3eb484f95a559"},"headline":"Fatiga muscular en el deporte","datePublished":"2019-07-15T18:17:34+00:00","dateModified":"2023-06-18T18:17:48+00:00","mainEntityOfPage":{"@id":"https:\/\/centrodemasajesarnica.es\/index.php\/2019\/07\/15\/fatiga-muscular-en-el-deporte\/"},"wordCount":651,"commentCount":5,"publisher":{"@id":"https:\/\/centrodemasajesarnica.es\/#organization"},"image":{"@id":"https:\/\/centrodemasajesarnica.es\/index.php\/2019\/07\/15\/fatiga-muscular-en-el-deporte\/#primaryimage"},"thumbnailUrl":"https:\/\/centrodemasajesarnica.es\/wp-content\/uploads\/2023\/06\/images.jpg","keywords":["Fibromialgia"],"articleSection":["Fatiga muscular en el deporte"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/centrodemasajesarnica.es\/index.php\/2019\/07\/15\/fatiga-muscular-en-el-deporte\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/centrodemasajesarnica.es\/index.php\/2019\/07\/15\/fatiga-muscular-en-el-deporte\/","url":"https:\/\/centrodemasajesarnica.es\/index.php\/2019\/07\/15\/fatiga-muscular-en-el-deporte\/","name":"Fatiga muscular en el deporte - 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