{"id":72945,"date":"2021-09-16T14:37:21","date_gmt":"2021-09-16T12:37:21","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/como-influye-la-respiracion-en-el-rendimiento-deportivo\/"},"modified":"2022-11-09T20:37:52","modified_gmt":"2022-11-09T18:37:52","slug":"como-influye-la-respiracion-en-el-rendimiento-deportivo","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/como-influye-la-respiracion-en-el-rendimiento-deportivo\/","title":{"rendered":"\u00bfC\u00f3mo influye la respiraci\u00f3n en el rendimiento deportivo?"},"content":{"rendered":"<p><i><span data-contrast=\"none\">Respirar de manera equilibrada al practicar ejercicio f\u00edsico es fundamental para cruzar la meta en perfectas condiciones y cumplir con los objetivos marcados.<\/span><\/i><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">Al hacer deporte, muchas personas tienden a concentrarse m\u00e1s en el esfuerzo que en la respiraci\u00f3n. Y no deber\u00edan, porque respirar es un elemento b\u00e1sico a la hora de lograr un rendimiento \u00f3ptimo. Al inspirar, la frecuencia cardiaca se acelera y se incrementa el aporte de ox\u00edgeno, <\/span><b><span data-contrast=\"none\">aumentando la producci\u00f3n de energ\u00eda<\/span><\/b><span data-contrast=\"none\">, algo indispensable al realizar ejercicio f\u00edsico. Y, al espirar, el pulso se ralentiza y el organismo expulsa di\u00f3xido de carbono, lo que ayuda <\/span><b><span data-contrast=\"none\">a reducir ligeramente la acidez corporal<\/span><\/b><span data-contrast=\"none\"> provocada por el \u00e1cido carb\u00f3nico.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">Como nos comenta Francisco Pay\u00e1n, supervisor de Fitness de SHA, \u201cla respiraci\u00f3n influye tanto en la <\/span><b><span data-contrast=\"none\">posici\u00f3n corporal<\/span><\/b><span data-contrast=\"none\"> como en la <\/span><b><span data-contrast=\"none\">fuerza aplicada<\/span><\/b><span data-contrast=\"none\">, adem\u00e1s de <\/span><b><span data-contrast=\"none\">retrasar la fatiga<\/span><\/b><span data-contrast=\"none\">. Eso s\u00ed, las distintas disciplinas deportivas demandan tipos de respiraci\u00f3n diferentes. As\u00ed, los <\/span><i><span data-contrast=\"none\">runners<\/span><\/i><span data-contrast=\"none\"> deben mantener una respiraci\u00f3n natural, constante y regular. Sin embargo, dependiendo del ritmo que lleven, deber\u00e1n hacer <\/span><b><span data-contrast=\"none\">inhalaciones y exhalaciones m\u00e1s cortas<\/span><\/b><span data-contrast=\"none\"> si corren muy r\u00e1pido, y mucho m\u00e1s suaves si van a un trote normal.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">En cambio, si est\u00e1s haciendo ejercicios de fuerza en el gimnasio, aunque la carga no sea muy fuerte, lo m\u00e1s recomendable es <\/span><b><span data-contrast=\"none\">inspirar en la fase exc\u00e9ntrica<\/span><\/b><span data-contrast=\"none\"> y espirar en la fase conc\u00e9ntrica. Por ejemplo, al hacer una sentadilla, deber\u00edas inhalar al bajar y espirar al subir. De esta manera se logra un <\/span><b><span data-contrast=\"none\">mayor bloqueo de la pared abdominal<\/span><\/b><span data-contrast=\"none\">, evitando una rotaci\u00f3n hacia delante o hacia atr\u00e1s de la cadera, lo que ejerce mucha presi\u00f3n en los m\u00fasculos lumbares. <\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">De ah\u00ed que combinar fuerza y respiraci\u00f3n favorezca un <\/span><b><span data-contrast=\"none\">mejor control<\/span><\/b><span data-contrast=\"none\">. Adem\u00e1s, la respiraci\u00f3n ayuda mucho en los ejercicios isom\u00e9tricos, como las planchas con los codos o las manos. Lo normal es que, al empezar a fatigarte, bajes el lumbar, haciendo una inclinaci\u00f3n del cuerpo. Pero si trabajas la respiraci\u00f3n, conseguir\u00e1s una mejor posici\u00f3n corporal y una mayor <\/span><b><span data-contrast=\"none\">concentraci\u00f3n de abdomen<\/span><\/b><span data-contrast=\"none\">\u201d.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">Rachel Rose, experta en disciplinas cuerpo-mente de SHA, afirma que \u201cla respiraci\u00f3n puede ser <\/span><b><span data-contrast=\"none\">un bar\u00f3metro muy fiable<\/span><\/b><span data-contrast=\"none\"> para el deportista. En el momento en que sobrepasas el nivel de esfuerzo y no puedas seguir respirando por la nariz, tienes que rebajarlo un poco porque es el propio cuerpo el que te indica <\/span><b><span data-contrast=\"none\">el ritmo y la profundidad de la respiraci\u00f3n<\/span><\/b><span data-contrast=\"none\">. Por eso, es muy importante aprender a percibir cu\u00e1l es el esfuerzo adecuado que te permita mantener una respiraci\u00f3n nasal y eficaz\u201d. <\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">Por \u00faltimo, Rachel nos recuerda que <\/span><b><span data-contrast=\"none\">nunca se debe inspirar por la boca<\/span><\/b><span data-contrast=\"none\">: \u201cal respirar por la nariz, el aire pasa por unas membranas que <\/span><b><span data-contrast=\"none\">filtran el polvo,<\/span><\/b><span data-contrast=\"none\"> las part\u00edculas de contaminaci\u00f3n y dem\u00e1s impurezas ambientales, evitando que lleguen a los pulmones. Pero, al hacerlo por la boca, esto no sucede, lo que puede irritar los pulmones y afectar su rendimiento\u201d.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Respirar de manera equilibrada al practicar ejercicio f\u00edsico es fundamental para cruzar la meta en perfectas condiciones y cumplir con los objetivos marcados. Al hacer deporte, muchas personas tienden a concentrarse m\u00e1s en el esfuerzo que en la respiraci\u00f3n. Y no deber\u00edan, porque respirar es un elemento b\u00e1sico a la hora de lograr un rendimiento [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":75943,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1411],"tags":[],"class_list":["post-72945","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sha-magazine"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00bfC\u00f3mo influye la respiraci\u00f3n en el rendimiento deportivo? - SHA Magazine<\/title>\n<meta name=\"description\" content=\"Respirar de manera equilibrada al practicar ejercicio f\u00edsico es fundamental para cruzar la meta en perfectas condiciones y cumplir con los objetivos\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shawellness.com\/shamagazine\/es\/como-influye-la-respiracion-en-el-rendimiento-deportivo\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfC\u00f3mo influye la respiraci\u00f3n en el rendimiento deportivo? 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