{"id":4313,"date":"2020-12-16T12:38:54","date_gmt":"2020-12-16T18:38:54","guid":{"rendered":"https:\/\/www.univa.mx\/la-piedad\/2020\/12\/16\/recomposicion-corporal\/"},"modified":"2020-12-16T12:39:44","modified_gmt":"2020-12-16T18:39:44","slug":"recomposicion-corporal","status":"publish","type":"post","link":"https:\/\/www.univa.mx\/la-piedad\/2020\/12\/16\/recomposicion-corporal\/","title":{"rendered":"Recomposici\u00f3n Corporal"},"content":{"rendered":"<p><em><strong>Daniela Hern\u00e1ndez Vel\u00e1zquez \u2022 Pasante de la Licenciatura en Nutrici\u00f3n<\/strong><\/em><\/p>\n<p>&nbsp;<\/p>\n<p>El peso siempre ha sido uno de los principales indicadores de salud y una herramienta para medir nuestro progreso. Sin embargo, debemos saber que hay otros indicadores m\u00e1s importantes, ya que el peso mide \u00fanicamente, la masa total. Esa masa est\u00e1 compuesta por grasa corporal, masa muscular, agua, masa \u00f3sea, entre otros.<\/p>\n<p>Nuestra apariencia f\u00edsica depende principalmente de nuestros porcentajes de grasa corporal y masa muscular. Disminuyendo nuestro porcentaje de grasa, se puede ayudar a prevenir cientos de enfermedades, reduciendo la inflamaci\u00f3n celular y mejorando nuestra masa muscular, lo que ayuda a fortalecer el sistema inmune y mejorar nuestro metabolismo.<\/p>\n<p>Pongamos un ejemplo: Tenemos 2 personas de sexo femenino que pesan 65 kilogramos (kg) y ambas miden 1.60 metros, visualmente la primera es m\u00e1s delgada y se pueden ver sus m\u00fasculos tonificados, ya que tiene 14% de grasa corporal. La segunda persona se ve m\u00e1s robusta, pero tiene un 30% de grasa. A niveles de composici\u00f3n se considera m\u00e1s sano la persona con menor porcentaje de grasa, aunque ambos pesen 65 kg. Para mejorar esto de una manera equitativa utilizamos la recomposici\u00f3n corporal.<\/p>\n<p>La recomposici\u00f3n corporal es un m\u00e9todo en el que podemos reducir nuestro porcentaje de grasa y construir masa muscular al mismo tiempo. Cabe destacar que no es posible a grandes cantidades y esta etapa es a largo plazo.<\/p>\n<p>Ciertamente para ganar masa muscular se debe estar en un super\u00e1vit cal\u00f3rico y para perder grasa corporal, habr\u00eda que estar en un d\u00e9ficit cal\u00f3rico. Para poder lograr este \u201crecomp\u201d se deben de utilizar ciertas estrategias y hay personas a las que se les facilita m\u00e1s.<\/p>\n<p>Durante esta etapa se deben consumir las calor\u00edas basales y si existe un sobrepeso se debe hacer un d\u00e9ficit cal\u00f3rico no mayor al 20%, con un incremento en la ingesta prote\u00edca y evitando alimentos procesados.<\/p>\n<p>La actividad f\u00edsica debe ser constante y combinando entrenamientos de resistencia con progresi\u00f3n de cargas y ejercicio cardiovascular de baja intensidad prolongado, para as\u00ed, no comprometer la recuperaci\u00f3n.<\/p>\n<p>C\u00f3mo en cualquier etapa, el descanso suficiente es importante para una recuperaci\u00f3n efectiva. Dormir suficiente impide que el cortisol aumente y que la testosterona baje.<\/p>\n<p>Por \u00faltimo, este m\u00e9todo es una herramienta que se debe ajustar a los objetivos de cada individuo, tomando en cuenta el tiempo que lleva con un plan alimenticio y sus necesidades fisiol\u00f3gicas.<\/p>\n<p>&nbsp;<\/p>\n<p><em>Referencias<\/em><\/p>\n<ul>\n<li>Garc\u00eda Almeida, JM. (2020, septiembre 21). A new nutritional approach. Assessment of the patient&#8217;s nutritional status: function and body composition. Nutricion Hospitalaria, 35, 1-14.<\/li>\n<li>Schoenfeld, B. The MAX muscle plan (2012).<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Daniela Hern\u00e1ndez Vel\u00e1zquez \u2022 Pasante de la Licenciatura en Nutrici\u00f3n &nbsp; El peso siempre ha sido uno de los principales indicadores de salud y una herramienta para medir nuestro progreso&#8230;.<\/p>\n","protected":false},"author":2,"featured_media":3594,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4313","post","type-post","status-publish","format-standard","has-post-thumbnail","category-sin-categoria"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Recomposici\u00f3n Corporal - La Piedad<\/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.univa.mx\/la-piedad\/2020\/12\/16\/recomposicion-corporal\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recomposici\u00f3n Corporal - 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