{"id":14982,"date":"2023-10-05T11:27:35","date_gmt":"2023-10-05T09:27:35","guid":{"rendered":"https:\/\/behumax.com\/?p=14982"},"modified":"2024-12-12T12:22:36","modified_gmt":"2024-12-12T10:22:36","slug":"guia-de-ejercicios-para-cintas-de-correr","status":"publish","type":"post","link":"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-cintas-de-correr\/","title":{"rendered":"Gu\u00eda de Ejercicios para Cintas de Correr"},"content":{"rendered":"\n[ux_image id=&#8221;4570&#8243; height=&#8221;492px&#8221; image_overlay=&#8221;rgba(2, 45, 61, 0)&#8221; visibility=&#8221;hidden&#8221;]\n\n[ux_products columns=&#8221;3&#8243; auto_slide=&#8221;3000&#8243; ids=&#8221;1565,392,29544,29548,29762,29670&#8243;]\n\n<p>Las<strong> cintas de correr<\/strong> son una herramienta fant\u00e1stica para mejorar tu forma f\u00edsica desde la comodidad de tu hogar. No s\u00f3lo puedes<strong> correr o caminar a tu propio ritmo,<\/strong> sino que tambi\u00e9n puedes realizar una variedad de entrenamientos que te ayudar\u00e1n a alcanzar tus objetivos de fitness. A continuaci\u00f3n, te ofrecemos una gu\u00eda de ejercicios para que le saques el m\u00e1ximo provecho a tu<strong> cinta de correr.<\/strong><\/p>\n[section label=&#8221;multigym ejerc 1&#8243; padding=&#8221;4px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243; animate=&#8221;fadeInLeft&#8221;]\n\n[ux_image id=&#8221;14989&#8243;]\n\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_text font_size=&#8221;1.2&#8243;]\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_88 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Tabla de Contenidos<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #13181c;color:#13181c\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #13181c;color:#13181c\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-cintas-de-correr\/#1_Entrenamiento_Basico_de_Calentamiento_Duracion_10_minutos\" >1. Entrenamiento B\u00e1sico de Calentamiento \nDuraci\u00f3n: 10 minutos.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-cintas-de-correr\/#2_Entrenamiento_de_Intervalos_Duracion_20_minutos\" >2. Entrenamiento de Intervalos \nDuraci\u00f3n: 20 minutos.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-cintas-de-correr\/#3_Entrenamiento_en_Pendiente_Duracion_30_minutos\" >3. Entrenamiento en Pendiente \nDuraci\u00f3n: 30 minutos.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-cintas-de-correr\/#4_Entrenamiento_de_Resistencia_Duracion_45_minutos\" >4. Entrenamiento de Resistencia \nDuraci\u00f3n: 45 minutos.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-cintas-de-correr\/#5_Entrenamiento_de_Velocidad_Progresiva_Duracion_20_minutos\" >5. Entrenamiento de Velocidad Progresiva \nDuraci\u00f3n: 20 minutos.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-cintas-de-correr\/#Consejos_adicionales\" >Consejos adicionales<\/a><\/li><\/ul><\/nav><\/div>\n<h3><span class=\"ez-toc-section\" id=\"1_Entrenamiento_Basico_de_Calentamiento_Duracion_10_minutos\"><\/span><strong>1. Entrenamiento B\u00e1sico de Calentamiento<br \/>\nDuraci\u00f3n: 10 minutos.<br \/>\n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n[\/ux_text]\n[divider width=&#8221;38px&#8221; height=&#8221;2px&#8221; color=&#8221;rgb(0, 0, 0)&#8221;]\n\n<p>Camina a una velocidad c\u00f3moda durante 5 minutos.<\/p>\n<p>Aumenta la velocidad gradualmente cada minuto durante los pr\u00f3ximos 5 minutos hasta llegar a un trote suave.<\/p>\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section label=&#8221;Multigym ejerc 2&#8243; padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_text font_size=&#8221;1.2&#8243;]\n\n<h3><span class=\"ez-toc-section\" id=\"2_Entrenamiento_de_Intervalos_Duracion_20_minutos\"><\/span><strong>2. Entrenamiento de Intervalos<br \/>\nDuraci\u00f3n: 20 minutos.<br \/>\n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n[\/ux_text]\n[divider width=&#8221;38px&#8221; height=&#8221;2px&#8221; color=&#8221;rgb(0, 0, 0)&#8221;]\n\n<p>Calienta caminando durante 5 minutos.<\/p>\n<p>Corre a alta velocidad durante 1 minuto.<\/p>\n<p>Camina o trota suavemente durante 1 minuto para recuperarte.<\/p>\n<p>Repite este ciclo de carrera\/recuperaci\u00f3n 7 veces m\u00e1s.<\/p>\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243; animate=&#8221;fadeInRight&#8221;]\n\n[ux_image id=&#8221;14987&#8243;]\n\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section label=&#8221;multigym ejerc 3&#8243; padding=&#8221;4px&#8221;]\n\n[row]\n\n[col span__sm=&#8221;12&#8243;]\n\n[ux_text font_size=&#8221;1.2&#8243;]\n\n<h3><span class=\"ez-toc-section\" id=\"3_Entrenamiento_en_Pendiente_Duracion_30_minutos\"><\/span><strong>3. Entrenamiento en Pendiente<br \/>\nDuraci\u00f3n: 30 minutos.<br \/>\n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n[\/ux_text]\n[divider width=&#8221;38px&#8221; height=&#8221;2px&#8221; color=&#8221;rgb(0, 0, 0)&#8221;]\n\n<p>Calienta caminando durante 5 minutos con una inclinaci\u00f3n del 0%.<\/p>\n<p>Aumenta la inclinaci\u00f3n al 2% y corre a una velocidad moderada durante 2 minutos.<\/p>\n<p>Aumenta la inclinaci\u00f3n al 4% y sigue corriendo otros 2 minutos.<\/p>\n<p>Contin\u00faa aumentando la inclinaci\u00f3n en incrementos del 2% cada 2 minutos hasta llegar al 10%.<\/p>\n<p>Despu\u00e9s, reduce la inclinaci\u00f3n en los mismos incrementos hasta volver al 0%.<\/p>\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243; animate=&#8221;fadeInLeft&#8221;]\n\n[ux_image id=&#8221;14988&#8243;]\n\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_text font_size=&#8221;1.2&#8243;]\n\n<h3><span class=\"ez-toc-section\" id=\"4_Entrenamiento_de_Resistencia_Duracion_45_minutos\"><\/span><strong>4. Entrenamiento de Resistencia<br \/>\nDuraci\u00f3n: 45 minutos.<br \/>\n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n[\/ux_text]\n[divider width=&#8221;38px&#8221; height=&#8221;2px&#8221; color=&#8221;rgb(0, 0, 0)&#8221;]\n\n<p>Calienta caminando durante 5 minutos.<\/p>\n<p>Corre a un ritmo constante y moderado durante 35 minutos. No busques velocidad, sino mantener un ritmo que puedas sostener durante el tiempo indicado.<\/p>\n<p>Enfr\u00eda caminando durante 5 minutos.<\/p>\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section label=&#8221;Multigym ejerc 4&#8243; padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_text font_size=&#8221;1.2&#8243;]\n\n<h3><span class=\"ez-toc-section\" id=\"5_Entrenamiento_de_Velocidad_Progresiva_Duracion_20_minutos\"><\/span><strong>5. Entrenamiento de Velocidad Progresiva<br \/>\nDuraci\u00f3n: 20 minutos.<br \/>\n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n[\/ux_text]\n[divider width=&#8221;38px&#8221; height=&#8221;2px&#8221; color=&#8221;rgb(0, 0, 0)&#8221;]\n\n<p>Calienta caminando durante 5 minutos.<\/p>\n<p>Comienza a correr a un ritmo c\u00f3modo.<\/p>\n<p>Aumenta tu velocidad en 0.5 km\/h cada minuto hasta que te sientas desafiado pero a\u00fan c\u00f3modo.<\/p>\n<p>Mant\u00e9n esa velocidad durante 5 minutos.<\/p>\n<p>Reduce la velocidad en 0.5 km\/h cada minuto hasta llegar al trote suave o caminata.<\/p>\n<p>Camina durante 3-5 minutos para enfriar.<\/p>\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243; animate=&#8221;fadeInRight&#8221;]\n\n[ux_image id=&#8221;14986&#8243;]\n\n\n[\/col]\n\n[\/row]\n\n[\/section]\n<h3><span class=\"ez-toc-section\" id=\"Consejos_adicionales\"><\/span><strong>Consejos adicionales<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Aseg\u00farate de tener zapatillas adecuadas para correr. Esto te ayudar\u00e1 a evitar lesiones y te proporcionar\u00e1 una experiencia m\u00e1s c\u00f3moda.<\/p>\n<p>Bebe agua antes, durante y despu\u00e9s de tu entrenamiento.<\/p>\n<p>Siempre tienes que estar pendiente de tu cuerpo. Si sientes alg\u00fan dolor o incomodidad, reduce la velocidad o detente.<\/p>\n<p>Combina estos entrenamientos con <strong>ejercicios de fuerza y estiramientos<\/strong> para obtener un r\u00e9gimen de fitness completo.<\/p>\n<p>Ya sea que est\u00e9s comenzando tus sesiones de entrenamiento o buscando variar tu rutina, <strong>\u00a1esperamos que esta gu\u00eda te ayude a aprovechar al m\u00e1ximo tu cinta de correr!<\/strong><\/p>\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":14984,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","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":"","ast-disable-related-posts":"","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":"","background-image":"","background-repeat":"repeat","background-position":"center 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