{"id":4518,"date":"2024-09-12T00:00:00","date_gmt":"2024-09-12T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/news\/fitness-tips-for-women-as-you-age-with-kristyn-spillane\/"},"modified":"2026-05-05T12:41:34","modified_gmt":"2026-05-05T19:41:34","slug":"consejos-de-fitness-para-mujeres-a-medida-que-envejecen-con-kristyn-spillane","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/fitness-tips-for-women-as-you-age-with-kristyn-spillane\/","title":{"rendered":"Consejos de fitness para mujeres a medida que envejecen con Kristyn Spillane"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Kristyn Spillane, PT, DPT, SCS, CSCS es una <a href=\"https:\/\/www.howardhead.org\/staff\/kristyn-spillane\">Fisioterapeuta<\/a> en Howard Head Sports Medicine. En el evento Autumn Radiance Women\u2019s Wellness, Kristyn habl\u00f3 sobre la salud \u00f3sea, la p\u00e9rdida muscular y los beneficios para la salud del ejercicio para las mujeres a medida que envejecen. A continuaci\u00f3n se presentan algunos puntos clave de su presentaci\u00f3n.<\/p>\n\n\n<p class=\"wp-block-paragraph\">El ejercicio beneficia a las personas f\u00edsica, mental, social y socialmente. Hay muchas maneras de cumplir los objetivos de acondicionamiento f\u00edsico recomendados, pero la mayor\u00eda de los expertos recomiendan una combinaci\u00f3n de ejercicio cardiovascular, entrenamiento de fuerza y trabajo de equilibrio cada semana para mantenerte saludable, feliz y m\u00f3vil.<\/p>\n\n\n<h3 class=\"wp-block-heading\">Acondicionamiento cardiovascular<\/h3>\n\n\n<p class=\"wp-block-paragraph\">\u00bfCu\u00e1nto ejercicio cardiovascular deber\u00edas hacer? La recomendaci\u00f3n m\u00ednima es de 75 minutos a la semana a un 60-75 % de tu frecuencia card\u00edaca m\u00e1xima (FCm\u00e1x).<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Para calcular tus pulsaciones m\u00e1ximas por minuto (ppm), resta 220 ppm de tu edad.  <ul> <li>Ejemplo: Mujer de 40 a\u00f1os = 220 bpm \u2013 40 = 180 bpm FC m\u00e1x<\/li> <\/ul><\/li>\n\n\n<li>Para calcular tu objetivo de FC, multiplica tu FC m\u00e1x. por tu esfuerzo <ul> <li>Ejemplo: la misma mujer con un esfuerzo de 70% = 180 lpm \u00d7 0,70 = 126 lpm (frecuencia card\u00edaca objetivo)<\/li> <\/ul><\/li>\n\n\n<li>Con los ejemplos anteriores, una mujer de 40 a\u00f1os deber\u00eda dedicar 75 minutos por semana a entrenar a 126 ppm.<\/li>\n\n\n<li>Algunas ideas para actividades cardiovasculares con frecuencia card\u00edaca objetivo son: caminar, aer\u00f3bicos acu\u00e1ticos, correr, nadar, paddleboard, senderismo, ciclismo, esqu\u00ed, esqu\u00ed de fondo, raquetas de nieve, etc.<\/li>\n\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\">Entrenamiento de fuerza<\/h3>\n\n\n<p class=\"wp-block-paragraph\">\u00bfCu\u00e1nto tiempo deber\u00edas dedicar al entrenamiento de fuerza? La recomendaci\u00f3n m\u00ednima es de dos a tres sesiones de 30 minutos a un nivel de esfuerzo de 60% a la semana.<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Puedes calcular el esfuerzo bas\u00e1ndote en tu m\u00e1ximo de una repetici\u00f3n (1RM) para un peso o movimiento espec\u00edfico. O bien, puedes estimarlo seg\u00fan lo extenuante que te resulten las \u00faltimas repeticiones de una serie. A un ritmo de 60%, tu respiraci\u00f3n deber\u00eda volverse m\u00e1s pesada, pero a\u00fan as\u00ed deber\u00edas poder mantener una conversaci\u00f3n breve.<\/li>\n\n\n<li>La clave para el entrenamiento de fuerza es mantener un tempo de levantamiento (lento y constante) en cada repetici\u00f3n.<\/li>\n\n\n<li>Las actividades de entrenamiento de fuerza incorporan movimientos con peso corporal como sentadillas, zancadas, flexiones, planchas y escaleras, movimientos con pesas libres con mancuernas, pesas rusas o barras, y\/o movimientos con m\u00e1quinas que se encuentran en la mayor\u00eda de los gimnasios comerciales.<\/li>\n\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\">Equilibrio<\/h3>\n\n\n<p class=\"wp-block-paragraph\">El equilibrio laboral es importante de incorporar en tu rutina diaria. El yoga, el tai chi, los ejercicios en pelota BOSU y la tabla de equilibrio son excelentes maneras de trabajar en tu equilibrio. Intenta incorporar el equilibrio en una sola pierna, la postura t\u00e1ndem (pararse con un pie directamente delante del otro, como si estuvieras en una viga de equilibrio) y las marchas de rodilla alta en tus entrenamientos.<\/p>\n\n\n<h3 class=\"wp-block-heading\">Para llevar<\/h3>\n\n\n<p class=\"wp-block-paragraph\">Cada semana, intenta:<\/p>\n\n\n<ol class=\"wp-block-list\">\n<li>Completa 75 minutos de cardio moderado.<\/li>\n\n\n<li>Realiza entre 60 y 90 minutos de entrenamiento de fuerza a un nivel de esfuerzo 60%.<\/li>\n\n\n<li>Incorpora movimientos de equilibrio todos los d\u00edas.<\/li>\n\n<\/ol>\n\n\n<p class=\"wp-block-paragraph\">\u00a1Y por favor, recuerda mantener la seguridad como prioridad principal durante todas las formas de ejercicio!<\/p>","protected":false},"excerpt":{"rendered":"<p>Kristyn Spillane, PT, DPT, SCS, CSCS is a Physical Therapist at Howard Head Sports Medicine. At the Autumn Radiance Women&#8217;s Wellness event, Kristyn discussed bone health, muscle loss and the health benefits of fitness for women as you age. Below are some key points from her discussion. Exercise benefits individuals physically, mentally, socially and societally&#8230;.<\/p>","protected":false},"author":1,"featured_media":4519,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fitness Tips for Women as You Age with Kristyn Spillane | 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\/consejos-de-fitness-para-mujeres-a-medida-que-envejecen-con-kristyn-spillane\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness Tips for Women as You Age with Kristyn Spillane | Vail Health\" \/>\n<meta property=\"og:description\" content=\"Kristyn Spillane, PT, DPT, SCS, CSCS is a Physical Therapist at Howard Head Sports Medicine. At the Autumn Radiance Women&#8217;s Wellness event, Kristyn discussed bone health, muscle loss and the health benefits of fitness for women as you age. Below are some key points from her discussion. 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