{"id":15415,"date":"2024-08-11T12:34:16","date_gmt":"2024-08-11T12:34:16","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15415"},"modified":"2024-08-11T12:34:16","modified_gmt":"2024-08-11T12:34:16","slug":"como-puedo-hacer-tiempo-para-hacer-ejercicio-cuando-tengo-un-nino-pequeno","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2024\/08\/11\/como-puedo-hacer-tiempo-para-hacer-ejercicio-cuando-tengo-un-nino-pequeno\/","title":{"rendered":"\u00bfC\u00f3mo puedo encontrar tiempo para hacer ejercicio cuando tengo un ni\u00f1o peque\u00f1o?"},"content":{"rendered":"<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/d_kzsrBY0Ik?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a1Ah, buena pregunta! Aqu\u00ed tienes mis consejos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Invierte en algunas pesas de 1 kg para tobillos y mu\u00f1ecas. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes desarrollar o mantener masa muscular y aumentar significativamente la resistencia muscular usando pesas de 1 kg en los tobillos y\/o mu\u00f1ecas cuando realizas tareas cotidianas como lavar la ropa, lavar los platos y jugar con los ni\u00f1os. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tambi\u00e9n he invertido en un chaleco lastrado de 5 kg, aunque una vez me torc\u00ed la espalda mientras jugaba con los ni\u00f1os en \u00e9l, as\u00ed que ten cuidado si tienes una espalda de padre delicada.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Meriendas para hacer ejercicio<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">No tienes que hacer ejercicio en el gimnasio durante 1 o 2 horas. Puedes hacer 1 o 2 series cuando tengas oportunidad durante el d\u00eda. Haz una serie al despertarte por la ma\u00f1ana y mientras ves la televisi\u00f3n en casa.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"849\" height=\"362\" data-attachment-id=\"15426\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2024\/08\/11\/como-puedo-hacer-tiempo-para-hacer-ejercicio-cuando-tengo-un-nino-pequeno\/image-13\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?fit=849%2C362&amp;ssl=1\" data-orig-size=\"849,362\" data-comments-opened=\"1\" data-image-title=\"image\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?fit=849%2C362&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=849%2C362&#038;ssl=1\" alt=\"\" class=\"wp-image-15426\" style=\"width:670px;height:auto\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Enlace al estudio <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-019-01145-2\">aqu\u00ed<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bandas de resistencia <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Las bandas de resistencia son geniales. Son menos propensas a lesionarse que las pesas libres pesadas: no es necesario estabilizarlas de la misma manera, y el peso\/resistencia aumenta gradualmente al presionarlas o tirar de ellas, lo que reduce la tensi\u00f3n en las articulaciones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tengo uno junto al sof\u00e1 del sal\u00f3n, otro en la cocina y otro en el jard\u00edn. Hago una o dos series cada vez que espero la tetera o veo la tele. A lo largo del d\u00eda, con ejercicios de peso corporal y bandas de resistencia, suelo acumular entre 15 y 20 series.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Entrenar en casa tiene el beneficio a\u00f1adido de que los ni\u00f1os querr\u00e1n participar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ejercicios de peso corporal<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Siempre que tengas oportunidad, puedes hacer sentadillas con peso corporal, estocadas, flexiones, etc. Tambi\u00e9n puedes hacer ejercicios pliom\u00e9tricos y ejercicios avanzados con peso corporal como sentadillas con una pierna y flexiones de hombre ara\u00f1a, flexiones de parada de manos, etc. (ten cuidado con los ejercicios pliom\u00e9tricos y avanzados cuando los hagas por primera vez).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Incluso si tienes experiencia con el entrenamiento de resistencia, comienza con 1 o 2 series de un ejercicio f\u00e1cil como sentadillas en el aire, antes de pasar a ejercicios avanzados como una serie pliom\u00e9trica o sentadillas con una sola pierna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Intervalos de Tabata<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Intenta hacer una serie de sentadillas Tabata o un circuito al d\u00eda. Un intervalo Tabata dura 4 minutos en total: 8 intervalos de trabajo de 20 segundos, con 10 segundos de descanso entre cada serie. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/2lv8qbyTVGA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=5&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"648\" data-attachment-id=\"10955\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/tabata\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?fit=683%2C648&amp;ssl=1\" data-orig-size=\"683,648\" data-comments-opened=\"1\" data-image-title=\"tabata\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?fit=683%2C648&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=683%2C648&#038;ssl=1\" alt=\"entrenamiento una vez a la semana\" class=\"wp-image-10955\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reducir la fricci\u00f3n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Dejar las bandas de resistencia en un lugar seguro pero cercano, en habitaciones como el sal\u00f3n y la cocina, puede ayudarte a hacer series de ejercicios espont\u00e1neas. No tienes que cambiarte, ni conducir hasta el gimnasio, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a1Haz que el ejercicio sea lo m\u00e1s f\u00e1cil posible y tendr\u00e1s muchas m\u00e1s posibilidades de hacerlo! <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Obviamente, no dejes a tu peque\u00f1o con una banda de resistencia \ud83d\ude42 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u00e9 creativo tambi\u00e9n: puedes usar algunos objetos de casa, como el sof\u00e1, para ayudarte a hacer ejercicio. \u00a1Las escaleras tambi\u00e9n! <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/gTZYAXnf8No?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>Ah, great question! Here are my tips: You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the kids. I have also invested in a 5kg weighted vest, although I did tweak [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189],"tags":[4125,784152946,337,226709,3612],"class_list":["post-15415","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","tag-exercise","tag-fitness","tag-health","tag-strength-training","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How Do I Make Time for Exercise When I have a Toddler? - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/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:\/\/blackbeltwhitehat.com\/es\/2024\/08\/11\/como-puedo-hacer-tiempo-para-hacer-ejercicio-cuando-tengo-un-nino-pequeno\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Do I Make Time for Exercise When I have a Toddler? - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Ah, great question! Here are my tips: You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the kids. I have also invested in a 5kg weighted vest, although I did tweak [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2024\/08\/11\/como-puedo-hacer-tiempo-para-hacer-ejercicio-cuando-tengo-un-nino-pequeno\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-08-11T12:34:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?w=849\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u00bfC\u00f3mo puedo encontrar tiempo para hacer ejercicio cuando tengo un ni\u00f1o peque\u00f1o? - Blog de Fitness y MMA - BlackBeltWhiteHat.com","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:\/\/blackbeltwhitehat.com\/es\/2024\/08\/11\/como-puedo-hacer-tiempo-para-hacer-ejercicio-cuando-tengo-un-nino-pequeno\/","og_locale":"es_ES","og_type":"article","og_title":"How Do I Make Time for Exercise When I have a Toddler? - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Ah, great question! Here are my tips: You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the kids. I have also invested in a 5kg weighted vest, although I did tweak [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2024\/08\/11\/como-puedo-hacer-tiempo-para-hacer-ejercicio-cuando-tengo-un-nino-pequeno\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2024-08-11T12:34:16+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?w=849","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"How Do I Make Time for Exercise When I have a Toddler?","datePublished":"2024-08-11T12:34:16+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/"},"wordCount":499,"commentCount":1,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?w=849","keywords":["exercise","Fitness","health","strength training","workout"],"articleSection":["Bodybuilding","Fitness"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/","url":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/","name":"\u00bfC\u00f3mo puedo encontrar tiempo para hacer ejercicio cuando tengo un ni\u00f1o peque\u00f1o? 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