{"id":9044,"date":"2022-03-17T15:35:26","date_gmt":"2022-03-17T15:35:26","guid":{"rendered":"https:\/\/letsgoandtrain.com\/entrenamiento-en-una-hora\/"},"modified":"2022-07-12T10:15:41","modified_gmt":"2022-07-12T10:15:41","slug":"entrenament-duna-hora","status":"publish","type":"post","link":"https:\/\/letsgoandtrain.com\/ca\/entrenament-duna-hora\/","title":{"rendered":"Entrenament d&#8217;una hora!"},"content":{"rendered":"<p>Una forma <strong>d&#8217;estructurar<\/strong> un entrenament d&#8217;una hora \u00e9s fer 20 minuts de treball cardiovascular, 20 minuts d&#8217;entrenament de resist\u00e8ncia i 10 minuts d&#8217;exercicis b\u00e0sics i flexibilitat. Aix\u00f2 deixa espai per a un escalfament de cinc minuts i un refredament de cinc minuts.<\/p>\n<blockquote>\n<h4 data-testid=\"ContentHeaderHed\">Entrenament d&#8217;una hora: tot el que heu de fer en 60 minuts per estar en forma o perdre pes<\/h4>\n<\/blockquote>\n<p>Perqu\u00e8 l&#8217;exercici sigui equilibrat i no tinguis lesions, has d&#8217;incloure tres tipus d&#8217;entrenaments als teus 60 minuts d&#8217;exercicis: cardiovascular, entrenament de for\u00e7a o resist\u00e8ncia i <a href=\"https:\/\/www.revistagq.com\/cuidados\/articulo\/entrenamiento-flexibilidad-fuerza-gimnasio\">exercicis de flexibilitat<\/a> o de core. Una forma d&#8217;estructurar un entrenament d&#8217;una hora \u00e9s fer 20 minuts de treball cardiovascular, 20 minuts d&#8217;entrenament de resist\u00e8ncia i 10 minuts d&#8217;exercicis b\u00e0sics i flexibilitat. Aix\u00f2 deixa espai per a un escalfament de cinc minuts i un refredament de cinc minuts. Els cinc minuts d&#8217;escalfament <a href=\"https:\/\/www.revistagq.com\/cuidados\/articulo\/cuanto-andar-adelgazar\">pot ser caminar a bon pas<\/a> mentre movem els bra\u00e7os imitant el moviment d&#8217;un mol\u00ed de vent. M\u00e9s tard, <a href=\"https:\/\/www.revistagq.com\/cuidados\/articulo\/guia-para-correr-una-carrera\">podem fer una cursa de 20 minuts<\/a> canviant el ritme. Per exemple, 4 minuts a un trot c\u00f2mode, un minut de sprint o pujant la velocitat de manera considerable. Els 20 minuts de resist\u00e8ncia o for\u00e7a han d&#8217;estar dedicats a exercicis com l&#8217;aixecament de pes, dedicant-los cada dia a una zona espec\u00edfica del cos. Per\u00f2 si no comptem amb pesos, podem fer exercicis com push ups, <a href=\"https:\/\/www.revistagq.com\/cuidados\/articulo\/ejercicios-sentadillas\">esquats<\/a> o <a href=\"https:\/\/www.revistagq.com\/cuidados\/running-y-fitness\/articulos\/como-hacer-bien-burpees\/27433\">burpees.<\/a><\/p>\n<p>La fase seg\u00fcent estaria dedicada al core oa la flexibilitat. Aqu\u00ed podem fer feina d&#8217;abdominals o fins i tot fer <a href=\"https:\/\/www.revistagq.com\/cuidados\/articulo\/yoga-en-casa-movimientos-consejos\">algun moviment de ioga<\/a>. Per acabar, els 5 minuts finals han d&#8217;estar dedicats a refredar el cos: pot ser un petit passeig o una s\u00e8rie d&#8217;estiraments.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-1.jpg\" sizes=\"(max-width: 600px) 100vw, 600px\" srcset=\"https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-1.jpg 600w, https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-1-300x203.jpg 300w\" alt=\"j\" width=\"600\" height=\"405\" \/><br \/>\n<img decoding=\"async\" src=\"https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-2.jpg\" sizes=\"(max-width: 600px) 100vw, 600px\" srcset=\"https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-2.jpg 600w, https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-2-300x203.jpg 300w\" alt=\"j\" width=\"600\" height=\"405\" \/><br \/>\n<img decoding=\"async\" src=\"https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-3.jpg\" sizes=\"(max-width: 600px) 100vw, 600px\" srcset=\"https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-3.jpg 600w, https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-3-300x203.jpg 300w\" alt=\"j\" width=\"600\" height=\"405\" \/><\/p>\n<h5 id=\"tw-target-text\" dir=\"ltr\" data-placeholder=\"Traducci\u00f3n\">H\u00e0bit alimentari per al millor rendiment<\/h5>\n<p>La quantitat de pes que vulguis perdre dep\u00e8n del tipus i de la intensitat de l&#8217;exercici que facis i del que mengis. L&#8217;objectiu n\u00famero u \u00e9s cremar m\u00e9s calories de les que ingereixis.<\/p>\n<p>Si el teu objectiu de p\u00e8rdua de pes \u00e9s lent i constant, intenta perdre 0,5 quilos o 1 quilo a la setmana. Com que cremar 1.000 calories en un entrenament d&#8217;una hora no \u00e9s realista, cal reduir el consum de calories en almenys 500 cada dia. Tot i aix\u00f2, cremar 500 calories en una hora \u00e9s realista, sempre que ho faci de la manera correcta.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Una manera d&#8217;estructurar un entrenament d&#8217;una hora \u00e9s fer 20 minuts de treball cardiovascular, 20 minuts d&#8217;entrenament de resist\u00e8ncia i 10 minuts d&#8217;exercicis b\u00e0sics i flexibilitat. Aix\u00f2 deixa espai per a un calent de cinc minuts i un enfriament de cinc minuts.<\/p>\n","protected":false},"author":1,"featured_media":8853,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48],"tags":[49,50,51],"class_list":["post-9044","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-estil-de-vida","tag-estilo-de-vida-ca","tag-gym-ca","tag-nutricion-ca"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Entrenament d&#039;una hora! - Let&#039;s go &amp; train<\/title>\n<meta name=\"description\" content=\"Una forma d&#039;estructurar un entrenament d&#039;una hora \u00e9s fer 20 minuts de treball cardiovascular, 20 minuts d&#039;entrenament de resist\u00e8ncia i 10 minuts d&#039;exercicis b\u00e0sics i flexibilitat. 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