{"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;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&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":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_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 v27.4 - 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Running, jumping, climbing, crawling and getting your heart rate up and socialising are all solid benefits for you. Once you get serious about playing paintball, you'll see how fitness plays a key role in how well you can play. If\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":"Training ideas for those wanting to join the fireservice. The fitness tests, that form part of the selection process in the UK are: The 6 National Firefighter Physical Tests Ladder Climb Casualty Evacuation Ladder Lift \/ Lower Simulation Enclosed Spaces Equipment Assembly Equipment Carry There is more information about each\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":"Football is a demanding sport that requires endurance, power and agility. And lots of technical skills and abilities! Ideally a conditioning or fitness program (\"programme\" is the correct UK spelling by the way), should be periodised and the volume and intensity should be significantly different during the off or pre\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":"6 weeks isn't enough time to get to an elite level but let's say you've signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you'll need a plan and a program, or programme if you're British. You can\u2026","rel":"","context":"En \u00abboxing\u00bb","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/boxeo\/"},"img":{"alt_text":"jab parry","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":4137,"url":"https:\/\/blackbeltwhitehat.com\/es\/2016\/03\/31\/entrenamientos-con-peso-corporal\/","url_meta":{"origin":6368,"position":4},"title":"Entrenamientos con peso corporal","author":"Dave","date":"marzo 31, 2016","format":false,"excerpt":"A friend in work has asked me to design him a bodyweight workout, so I thought I may as well make it into a blog post: Session 1 Tabata Interval - Sprints (if outside) or Squats if inside Use a tabata interval timer, or this video: https:\/\/youtu.be\/oo4sKMQReCE Tabata intervals involve\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":[]},{"id":10088,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/05\/06\/infografia-de-entrenamiento-cruzado-para-mma\/","url_meta":{"origin":6368,"position":5},"title":"Entrenamiento cruzado para MMA \u2013 Infograf\u00eda","author":"Dave","date":"mayo 6, 2019","format":false,"excerpt":"Cross-training is integral to building overall muscle strength and helping bring your conditioning to the next level. It doesn\u2019t matter how much time you spend in the ring, performing the same moves over and over again will only get you so far. 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