{"id":1073,"date":"2015-07-24T09:50:01","date_gmt":"2015-07-24T07:50:01","guid":{"rendered":"http:\/\/nutrisport.es\/web\/?p=1073"},"modified":"2015-07-24T09:50:01","modified_gmt":"2015-07-24T07:50:01","slug":"entrenamiento-crosstraining","status":"publish","type":"post","link":"https:\/\/nutrisport.es\/blog\/entrenamiento-crosstraining\/","title":{"rendered":"C\u00f3mo prepararse para un entrenamiento de cross-training"},"content":{"rendered":"<p>El entrenamiento de cross-training es una de las disciplinas que somete al cuerpo a mayor exigencia. <strong>Combina los ejercicios de fuerza y de resistencia<\/strong>, por lo que conlleva un mayor desgaste de energ\u00eda. <!--more-->Si has decidido apuntarte al deporte de moda, que ha demostrado grandes resultados en poco tiempo, debes preparar tu cuerpo y tu mente.<\/p>\n<h2>Inf\u00f3rmate, qu\u00e9 es el cross-training<\/h2>\n<p>El cross-training es una disciplina que combina ejercicios de diferentes deportes practicados en repeticiones y a alta intensidad. Su origen se remonta a 1974, cuando el estudiante universitario Greg Glassman dise\u00f1\u00f3 un <strong>entrenamiento que combinaba movimientos funcionales realizados a alta intensidad<\/strong> y que, en un principio, utiliz\u00f3 para entrenar a polic\u00edas. D\u00e9cadas despu\u00e9s este tipo de entrenamiento se populariz\u00f3 primero en Estados Unidos y despu\u00e9s en Europa. El entrenamiento combina halterofilia, levantamiento de pesas, carreras de velocidad y cambia cada d\u00eda. El conjunto de ejercicios que se realizan cada jornada&nbsp;se denominan <strong>Workout Of The Day (WOD)<\/strong>.<\/p>\n<h2>C\u00f3mo preparar el cuerpo para&nbsp;el entrenamiento de cross-training<\/h2>\n<p>El cross-training requiere de un buen estado de salud del que lo practica. Por eso es recomendable que antes de iniciar entrenamientos de alta intensidad nos realicemos un chequeo m\u00e9dico. Este diagn\u00f3stico nos servir\u00e1 para conocer nuestras limitaciones, pero tambi\u00e9n para <strong>detectar los puntos d\u00e9biles de nuestro f\u00edsico que debemos potenciar<\/strong>. La ventaja del entrenamiento de cross-training frente a otros deportes es que los ejercicios son f\u00e1cilmente adaptables a las circunstancias de cada persona.<\/p>\n<h3>Alimentaci\u00f3n<\/h3>\n<p>La alimentaci\u00f3n es fundamental para los que practican deporte de alto rendimiento. El entrenamiento de cross-training requiere <strong>preparar el cuerpo para la recuperaci\u00f3n<\/strong>, ya que en esta disciplina interviene la fuerza muscular, la potencia, la resistencia y el desgaste muscular es muy elevado. Los deportistas que practican cross-training necesitan un aporte extra de prote\u00ednas, que deben representar el 30% del total de calor\u00edas; frente al 40% de los carbohidratos y el 30% de grasas monoinsaturadas.<\/p>\n<h3><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1075\" src=\"https:\/\/nutrisport.es\/web\/wp-content\/uploads\/2015\/07\/total-box-protein.jpg\" alt=\"total-box-protein\" width=\"700\" height=\"300\" srcset=\"https:\/\/nutrisport.es\/blog\/wp-content\/uploads\/2015\/07\/total-box-protein.jpg 700w, https:\/\/nutrisport.es\/blog\/wp-content\/uploads\/2015\/07\/total-box-protein-300x129.jpg 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/h3>\n<h3>Suplementos<\/h3>\n<p>La exigencia de un deporte como el cross-training aconseja el empleo de suplementos nutritivos para facilitar la recuperaci\u00f3n. En NutriSport hemos dise\u00f1ado productos espec\u00edficos para los que practican esta disciplina, como <a title=\"Total Box Protein para Crossfit\" href=\"https:\/\/nutrisport.es\/recuperadores\/146-total-box-protein.html?utm_campaign=BlogPosts&amp;utm_medium=Link_TotalBoxProtein&amp;utm_source=Blog\">Total Box Protein<\/a>. Es un batido proteico ideal para recuperar al cuerpo tras esfuerzos f\u00edsicos de alta intensidad: un aporte de carbohidratos, prote\u00ednas y amino\u00e1cidos, vitaminas y minerales como el magnesio.<\/p>\n<h3>Calentamiento<\/h3>\n<p>Antes de iniciar un entrenamiento de cross-training es indispensable el calentamiento. Las sesiones de cross-training, que no suelen durar m\u00e1s de 60 minutos, se inician con un <strong>precalentamiento para evitar lesiones<\/strong>, ya que vamos a practicar repeticiones de ejercicios en alta intensidad. Los warm up incluyen carrera, estiramientos, saltos de cuerda, abdominales, sentadillas o espinales.<\/p>\n<h2>C\u00f3mo preparar la mente para el entrenamiento cross-training<\/h2>\n<p>Tan esencial como preparar el cuerpo es preparar la mente para practicar una disciplina tan exigente como el cross-training. La intensidad con la que se realizan los diferentes ejercicios exige fuerza de voluntad, autodisciplina y capacidad de sufrimiento. Por eso <strong>es fundamental que si vas a iniciar un entrenamiento de cross-training te mentalices antes<\/strong> y te sometas a alguna sesi\u00f3n de coaching con tu entrenador, te dar\u00e1 las claves para afrontar con fortaleza mental la pr\u00e1ctica de esta disciplina.<\/p>\n<p>Uno de los objetivos del cross-training es preparar al deportista para cualquier escenario, de ah\u00ed que se trabaje la potencia, la resistencia cardiorrespiratoria, la fuerza, la capacidad muscular, la flexibilidad, la coordinaci\u00f3n, la velocidad, la agilidad, la precisi\u00f3n y el equilibrio. Si consigues superar tus propios l\u00edmites, estar\u00e1s preparado para cualquier reto. <strong>\u00bfEst\u00e1s preparado para empezar?<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El entrenamiento de cross-training es una de las disciplinas que somete al cuerpo a mayor exigencia. Combina los ejercicios de fuerza y de resistencia, por lo que conlleva un mayor desgaste de energ\u00eda.<\/p>\n","protected":false},"author":2,"featured_media":1077,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_acf_changed":false,"footnotes":""},"categories":[7,14],"tags":[76,87],"class_list":["post-1073","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-fitness","category-suplementacion-deportiva","tag-cross-training","tag-entrenamiento-cross-training","post_format-post-format-image"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>C\u00f3mo prepararse para un entrenamiento cross-training<\/title>\n<meta name=\"description\" content=\"Un entrenamiento cross-training conlleva una preparaci\u00f3n f\u00edsica y mental. 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