{"id":1096,"date":"2016-11-07T00:00:00","date_gmt":"2016-11-07T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/5-heart-healthy-exercises\/"},"modified":"2026-04-01T09:25:09","modified_gmt":"2026-04-01T16:25:09","slug":"5-ejercicios-para-un-corazon-sano","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/5-heart-healthy-exercises\/","title":{"rendered":"5 Ejercicios Saludables para el Coraz\u00f3n"},"content":{"rendered":"

El ejercicio ayuda a reducir el riesgo de enfermedades card\u00edacas al disminuir la presi\u00f3n arterial, mejorar los niveles de colesterol, reducir la inflamaci\u00f3n interna del cuerpo y mantener los niveles de az\u00facar en sangre. El ejercicio tambi\u00e9n te ayudar\u00e1 a reducir o mantener un peso saludable, lo que conduce a un coraz\u00f3n m\u00e1s sano.<\/p>\n\n\n

Hilary Welch-Petrowski, fisi\u00f3loga del ejercicio en Rehabilitaci\u00f3n Card\u00edaca de VVMC y en Fit for Survival del Centro Oncol\u00f3gico Regional de Shaw, recomienda 5 ejercicios para mantener tu coraz\u00f3n sano.<\/p>\n\n\n

    \n
  1. Caminar \u2013 Sencillo, conveniente, familiar\u2026. \u00a1Solo ponte tus zapatillas y sal a la calle! El Colegio Americano de Medicina Deportiva recomienda caminar un m\u00ednimo de 30 minutos, 4-6 d\u00edas a la semana.<\/li>\n\n\n
  2. Correr \u2013 Mejora tu nivel general de condici\u00f3n f\u00edsica, pero necesitas comenzar un programa de carrera gradualmente para evitar lesiones. Empieza caminando 4 minutos y luego corriendo 1 minuto, repite esta rutina de caminar\/correr por un total de 30 minutos. Despu\u00e9s de hacer esta rutina regularmente durante algunas semanas, disminuye el tiempo de caminata y aumenta la porci\u00f3n de carrera. Sigue aumentando hasta correr 30 minutos de 4 a 6 veces por semana.<\/li>\n\n\n
  3. Nadar \u2013 Ejercicio de bajo impacto con menos estr\u00e9s en las articulaciones. Comienza un programa con 20 minutos continuos de nadar vueltas. Cualquier estilo servir\u00e1, pero trata de que sea continuo y aumenta hasta 30 minutos. Un nadador principiante ser\u00e1 menos eficiente que uno m\u00e1s experimentado y, por lo tanto, usar\u00e1 m\u00e1s energ\u00eda para realizar los movimientos. El principiante necesitar\u00e1 empezar despacio y aumentar la resistencia cardiovascular hasta que pueda nadar 30 minutos continuos de 4 a 6 veces por semana.<\/li>\n\n\n
  4. Yoga \u2013 Toma una clase (preferiblemente para principiantes si es la primera vez que practicas yoga) o sigue un DVD de yoga en la privacidad de tu hogar. Adem\u00e1s de los beneficios enumerados anteriormente, el yoga reduce el estr\u00e9s y la ansiedad. Prueba una clase 1-2 veces por semana adem\u00e1s de hacer ejercicio aer\u00f3bico 4-6 veces por semana (caminar, correr, nadar).<\/li>\n\n\n
  5. Entrenamiento de fuerza \u2013 Aumenta la masa muscular magra que incrementa tu metabolismo y te ayuda a mantener un peso saludable. El American College of Sports Medicine recomienda entrenamiento de fuerza 2-3 d\u00edas a la semana y hacer 8-10 ejercicios diferentes que incorporen todos los grupos musculares principales, 2-3 series de 8-12 repeticiones. Puedes usar m\u00e1quinas de fortalecimiento en un gimnasio o mancuernas.<\/li>\n\n<\/ol>\n\n\n

    Si tienes problemas para motivarte a hacer ejercicio por tu cuenta, busca a un amigo y corran antes del trabajo, invita a un compa\u00f1ero de trabajo a caminar durante el almuerzo o re\u00fane a tu c\u00f3nyuge en el gimnasio por la tarde para hacer entrenamiento de fuerza. Hay numerosas opciones para mantener y mejorar la salud de tu coraz\u00f3n. Puedes combinar los ejercicios mencionados anteriormente para lograr de 4 a 6 d\u00edas a la semana de ejercicio aer\u00f3bico, entrenamiento de fuerza de 2 a 3 d\u00edas por semana y terminar con una clase relajante de yoga. Elijas lo que elijas, \u00a1empieza hoy mismo con un programa de ejercicios regular y divi\u00e9rtete para que el ejercicio se convierta en parte de tu vida!<\/p>\n\n\n

    Sobre Fit For Survival<\/strong>
    Las fisi\u00f3logas del ejercicio de Shaw, Hilary Welch-Petrowski y Sarah Giovagnoli, realizan evaluaciones f\u00edsicas y elaboran programas de ejercicio personalizados que se adaptan a las necesidades y objetivos de cada persona. Los participantes en el programa reciben instrucci\u00f3n en acondicionamiento aer\u00f3bico, entrenamiento de fuerza, equilibrio y flexibilidad para mejorar su estado f\u00edsico y su bienestar general. Adem\u00e1s, el programa ofrece yoga, Pilates y tai chi, as\u00ed como caminatas en grupo, excursiones con raquetas de nieve y d\u00edas de esqu\u00ed en los condados de Eagle y Summit. Para obtener m\u00e1s informaci\u00f3n sobre Fit for Survival, llame al (970) 569-7493.<\/p>\n\n\n

    Sobre Rehabilitaci\u00f3n Card\u00edaca<\/strong>
    Estamos comprometidos a brindar atenci\u00f3n card\u00edaca excepcional a aquellos que han experimentado un evento card\u00edaco significativo o est\u00e1n involucrados en el mantenimiento y la prevenci\u00f3n de futuras enfermedades. Mediante ejercicio supervisado, apoyo cl\u00ednico y educaci\u00f3n, el equipo de cardiolog\u00eda trabaja en estrecha colaboraci\u00f3n con los pacientes para ayudarles a alcanzar sus metas personales. El Proceso de Rehabilitaci\u00f3n Card\u00edaca: Fase I \u2013 Educaci\u00f3n hospitalaria Fase II \u2013 Ejercicio ambulatorio con monitorizaci\u00f3n de EKG Fase III \u2013 Ejercicio supervisado ambulatorio Consultas de farmacia. Consultas de nutrici\u00f3n. Para m\u00e1s informaci\u00f3n sobre Rehabilitaci\u00f3n Card\u00edaca, llame al (970) 569-7780.<\/p>","protected":false},"excerpt":{"rendered":"

    Exercise helps reduce the risk of heart disease by decreasing blood pressure improving cholesterol levels decreasing internal inflammation in the body and maintaining blood sugar. Exercise will also help you reduce or maintain a healthy weight which leads to a healthier heart. Hilary Welch-Petrowski exercise physiologist with VVMC’s Cardiac Rehab and Shaw Regional Cancer Center’s…<\/p>","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1096","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"\n5 Heart Healthy Exercises | Vail Health<\/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:\/\/www.vailhealth.org\/es\/noticias\/5-ejercicios-para-un-corazon-sano\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Heart Healthy Exercises | Vail Health\" \/>\n<meta property=\"og:description\" content=\"Exercise helps reduce the risk of heart disease by decreasing blood pressure improving cholesterol levels decreasing internal inflammation in the body and maintaining blood sugar. 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