{"id":6368,"date":"2017-01-26T13:33:10","date_gmt":"2017-01-26T13:33:10","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=6368"},"modified":"2017-01-26T13:33:10","modified_gmt":"2017-01-26T13:33:10","slug":"infografia-de-fitness","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2017\/01\/26\/infografia-de-fitness\/","title":{"rendered":"Infograf\u00eda de fitness"},"content":{"rendered":"<p>Una infograf\u00eda de fitness de Monster Supplements. De hecho, la cre\u00e9 cuando trabajaba para una agencia de marketing y realizaba una campa\u00f1a para ellos.<\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6371\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/01\/26\/infografia-de-fitness\/mswithdrew3-5\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?fit=2747%2C8690&amp;ssl=1\" data-orig-size=\"2747,8690\" data-comments-opened=\"1\" data-image-meta=\"{&quot;title&quot;:&quot;MSwithDrew3&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"MSwithDrew3\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?fit=324%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-6371\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=2747%2C8690&#038;ssl=1\" alt=\"infograf\u00eda de fitness\" width=\"2747\" height=\"8690\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2>4 minutos de ejercicio pueden producir beneficios significativos<\/h2>\n<p>Tambi\u00e9n me gustar\u00eda agregar, para aquellos que posponen el ejercicio por falta de tiempo, que no se necesita mucho tiempo para obtener beneficios significativos del ejercicio.<\/p>\n<p>De hecho, las investigaciones han demostrado que realizar sesiones de ejercicio de alta intensidad de 2 a 4 minutos por semana puede beneficiar a los marcadores de salud, como los niveles de glucosa en sangre.<\/p>\n<p>De hecho, los entrenamientos a intervalos de 4 minutos incluyen un total de un minuto de descanso.<\/p>\n<p>Por ejemplo:<br \/>\nEn una bicicleta est\u00e1tica<br \/>\nCompletar\u00edas un sprint de 20 segundos y luego descansar\u00edas 10 segundos,<br \/>\nLuego haz otro sprint de 20 segundos y descansa 10.<br \/>\nRepita hasta completar los 4 minutos.<\/p>\n<p>Esto se conoce como intervalo Tabata.<\/p>\n<p>Ni siquiera necesitas una bicicleta est\u00e1tica, puedes hacerlas con sentadillas con el peso corporal.<br \/>\nPuedes intentar hacer flexiones, pero son extremadamente dif\u00edciles de hacer durante los 4 minutos completos.<\/p>\n<p>Puede encontrar m\u00e1s informaci\u00f3n sobre estos \u2018intervalos Tabata\u2019 en el sitio web de la BBC. <a href=\"http:\/\/www.bbc.co.uk\/news\/health-17177251\" target=\"_blank\">aqu\u00ed<\/a>.<\/p>\n<p>Puedes descargar una aplicaci\u00f3n o utilizar un temporizador Tabata en YouTube para completar los intervalos.<\/p>\n<h2>Entrenamiento de una serie: toma un minuto o menos por parte del cuerpo<\/h2>\n<p>Adem\u00e1s, muchas investigaciones muestran que una serie de ejercicios de resistencia es tan beneficiosa como hacer tres. Entonces, incluso si solo puedes hacer una serie de flexiones y una serie de sentadillas cada dos noches, eso es suficiente para ganar o al menos mantener la masa muscular.<\/p>\n<p>Puede encontrar m\u00e1s informaci\u00f3n sobre el entrenamiento de un conjunto <a href=\"https:\/\/breakingmuscle.com\/learn\/save-time-and-get-stronger-with-single-set-training\" target=\"_blank\">aqu\u00ed<\/a>.<\/p>\n<p>Se pueden encontrar algunas ideas para hacer ejercicio en casa <a href=\"http:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/ultimma-100-entrenamientos-en-casa\/\">aqu\u00ed<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>A fitness infographic from Monster Supplements &#8211; I actually created this when I was working for a marketing agency and doing a campaign for them. &nbsp; &nbsp; 4\u00a0minutes of Exercise can\u00a0Produce Significant Benefits I&#8217;d also like to add &#8211; for those put off exercise due to time, that you don&#8217;t need a lot of time [&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_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_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":[5189,1677,1],"tags":[84363961,784152946,1006278,207570616,6862327],"class_list":["post-6368","post","type-post","status-publish","format-standard","hentry","category-fitness","category-nutrition","category-uncategorized","tag-fitfam","tag-fitness","tag-home-workouts","tag-one-set-training","tag-tabata-intervals"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - 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Correr, saltar, escalar, gatear, aumentar el ritmo card\u00edaco y socializar son beneficios importantes. Una vez que te tomes en serio el paintball, ver\u00e1s c\u00f3mo la condici\u00f3n f\u00edsica influye en tu rendimiento. Si\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/img7JOp1d9M\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":7652,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/08\/26\/entrenamiento-fisico-para-bomberos\/","url_meta":{"origin":6368,"position":1},"title":"Entrenamiento f\u00edsico para bomberos","author":"Dave","date":"agosto 26, 2017","format":false,"excerpt":"Ideas de entrenamiento para quienes desean unirse al cuerpo de bomberos. Las pruebas de aptitud f\u00edsica que forman parte del proceso de selecci\u00f3n en el Reino Unido son: Las 6 Pruebas F\u00edsicas Nacionales para Bomberos, Subida de Escaleras, Evacuaci\u00f3n de V\u00edctimas, Elevaci\u00f3n\/Descenso de Escaleras, Simulaci\u00f3n de Espacios Confinados, Montaje de Equipos, Transporte de Equipos. Hay m\u00e1s informaci\u00f3n sobre cada una\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/RvF1cvXgKbU\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13615,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/23\/pdf-de-preparacion-fisica-para-futbol-2022\/","url_meta":{"origin":6368,"position":2},"title":"Football (soccer) Fitness Training Program .pdf  [Updated Sept. 2025]","author":"Dave","date":"octubre 23, 2022","format":false,"excerpt":"El f\u00fatbol es un deporte exigente que requiere resistencia, potencia y agilidad. \u00a1Y mucha t\u00e9cnica y destreza! Idealmente, un programa de acondicionamiento f\u00edsico (por cierto, &quot;programme&quot; es la ortograf\u00eda correcta en el Reino Unido) deber\u00eda estar periodizado y el volumen y la intensidad deber\u00edan ser significativamente diferentes durante el descanso o la preparaci\u00f3n\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/UoIJYI2mI34\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":12961,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/03\/18\/6-semanas-de-entrenamiento-de-boxeo-pf\/","url_meta":{"origin":6368,"position":3},"title":"6 Weeks Boxing Training .pdf  [2026]","author":"Dave","date":"marzo 18, 2022","format":false,"excerpt":"Seis semanas no son suficientes para alcanzar un nivel de \u00e9lite, pero supongamos que te has inscrito en un combate ben\u00e9fico de boxeo amateur y necesitas mejorar al m\u00e1ximo en seis semanas. 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Var\u00eda tu rutina para incluir entrenamiento de fuerza y\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":4137,"url":"https:\/\/blackbeltwhitehat.com\/es\/2016\/03\/31\/entrenamientos-con-peso-corporal\/","url_meta":{"origin":6368,"position":5},"title":"Entrenamientos con peso corporal","author":"Dave","date":"marzo 31, 2016","format":false,"excerpt":"Un compa\u00f1ero de trabajo me pidi\u00f3 que le dise\u00f1ara una rutina de ejercicios con peso corporal, as\u00ed que pens\u00e9 que podr\u00eda convertirla en una entrada de blog: Sesi\u00f3n 1: Intervalos Tabata - Sprints (si est\u00e1s al aire libre) o sentadillas (si est\u00e1s en interiores). Usa un temporizador de intervalos Tabata o este video: https:\/\/youtu.be\/oo4sKMQReCE. Los intervalos Tabata incluyen\u2026","rel":"","context":"En \u00abBooks\u00bb","block_context":{"text":"Books","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/libros\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/6368","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=6368"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/6368\/revisions"}],"predecessor-version":[{"id":6395,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/6368\/revisions\/6395"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=6368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=6368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=6368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}