{"id":11702,"date":"2018-10-08T00:00:00","date_gmt":"2018-10-07T22:00:00","guid":{"rendered":"http:\/\/web-server-devel.mgc.es\/quins-son-els-5-millors-exercicis-que-pots-fer\/"},"modified":"2021-03-11T10:22:36","modified_gmt":"2021-03-11T09:22:36","slug":"quins-son-els-5-millors-exercicis-que-pots-fer","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/quins-son-els-5-millors-exercicis-que-pots-fer\/","title":{"rendered":"Quins s\u00f3n els 5 millors exercicis que pots fer"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/quins-son-els-5-millors-exercicis-que-pots-fer\/#1_La_natacio\" >1. La nataci\u00f3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/quins-son-els-5-millors-exercicis-que-pots-fer\/#2_Caminar\" >2. Caminar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/quins-son-els-5-millors-exercicis-que-pots-fer\/#3_Taitxi\" >3. Taitx\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/quins-son-els-5-millors-exercicis-que-pots-fer\/#4_Rutines_de_forca\" >4. Rutines de for\u00e7a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/quins-son-els-5-millors-exercicis-que-pots-fer\/#5_Exercicis_de_Kegel\" >5. Exercicis de Kegel<\/a><\/li><\/ul><\/nav><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5206\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2018\/09\/nadador-maduro2.jpg\" alt=\"Nadador maduro\" width=\"800\" height=\"500\"><\/p>\n<p>Aquest \u00e9s un tema for\u00e7a discutit i no hi ha unanimitat sobre els exercicis que guanyen: n&#8217;hi ha per a tots els gustos. Nosaltres ens quedem amb les recomanacions que el professor I-Min Lee, de la Universitat de Harvard, fa a l&#8217;informe <em>Starting to exercise<\/em>. S\u00f3n les seg\u00fcents:<!--more--><\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_La_natacio\"><\/span>1. La nataci\u00f3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Possiblement \u00e9s el millor exercici. Fa augmentar el ritme card\u00edac i posa en marxa tots els m\u00fasculs del cos i, a m\u00e9s, el fet d&#8217;estar a l&#8217;aigua disminueix la tensi\u00f3 muscular i alleuja la c\u00e0rrega sobre m\u00fasculs que, en altres situacions, estan sotmesos a esfor\u00e7. \u00c9s ideal per a tots i, especialment, per als pacients amb artritis.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Caminar\"><\/span>2. Caminar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Caminar a pas lleuger \u00e9s un exercici magn\u00edfic. Amb pas lleuger no ens referim a la marxa que fan els atletes, ni a trotar, com en el jogging. Volem dir caminar prou de pressa com perqu\u00e8 el cor s&#8217;acceleri. \u00c9s millor que la carrera perqu\u00e8, fent treballar els mateixos m\u00fasculs, evita l\u2019impacte no desitjat del peu contra el terra. \u00c9s perfecte per als qui comencen a fer exercici, i la recomanaci\u00f3 \u00e9s iniciar-se amb caminades de no m\u00e9s de 15 minuts, elevant-ne la intensitat i el temps progressivament, fins arribar a 30 o fins i tot 60 minuts.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Taitxi\"><\/span>3. Taitx\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00c9s ideal per a la gent gran. \u00c9s d&#8217;origen xin\u00e8s i combina un seguit d&#8217;exercicis respiratoris amb moviments circulars suaus. Els seus defensors afirmen (i ho avalen diversos estudis) que ajuda a combatre l&#8217;estr\u00e8s, corregeix les males postures i millora l&#8217;equilibri i la mobilitat, aspecte fonamental per a la gent gran. A m\u00e9s, enforteix els m\u00fasculs de les cames.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Rutines_de_forca\"><\/span>4. Rutines de for\u00e7a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Hi ha molts exercicis que es poden incloure en aquest grup. S\u00f3n tots els exercicis que requereixen for\u00e7a: des de fer peses al gimn\u00e0s fins a pujar escales, caminar muntanya amunt, el ioga, el pilates, la bicicleta&#8230; \u00c9s un tipus d&#8217;exercici necessari, ja que evita la p\u00e8rdua de massa muscular i de massa \u00f2ssia, millora la higiene postural i ajuda a mantenir un pes ideal.<\/p>\n<p>L&#8217;informe de Harvard recomana practicar-ne com a m\u00ednim dues vegades per setmana, de manera que es treballin tots els m\u00fasculs principals del cos.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Exercicis_de_Kegel\"><\/span>5. Exercicis de Kegel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tamb\u00e9 anomenats del s\u00f2l pelvi\u00e0. S\u00ed; s\u00f3n els que es recomanen a les dones despr\u00e9s del part. Kegel els va inventar per enfortir els m\u00fasculs de la part baixa del tronc, de manera que es contribueix a evitar la incontin\u00e8ncia urin\u00e0ria. Per\u00f2 els seus beneficis van m\u00e9s enll\u00e0, i no serveixen nom\u00e9s per a les dones.<\/p>\n<p>La manera correcta de fer-los \u00e9s contreure els m\u00fasculs com si volgu\u00e9ssim aturar la micci\u00f3 o els gasos, mantenir-los contrets durant tres segons i despr\u00e9s relaxar-los, repetint l&#8217;operaci\u00f3 deu vegades.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aquest \u00e9s un tema for\u00e7a discutit i no hi ha unanimitat sobre els exercicis que guanyen: n&#8217;hi ha per a tots els gustos. Nosaltres ens quedem amb les recomanacions que el professor I-Min Lee, de la Universitat de Harvard, fa a l&#8217;informe Starting to exercise. S\u00f3n les seg\u00fcents:<\/p>\n","protected":false},"author":3,"featured_media":14530,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[643,665],"tags":[410],"class_list":["post-11702","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bienestar-ejercicio","category-vida-sana-ca","tag-esport"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/nadador-maduro2.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Quins s\u00f3n els 5 millors exercicis que pots fer - MGC M\u00fatua<\/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.mgc.es\/ca\/blog\/quins-son-els-5-millors-exercicis-que-pots-fer\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quins s\u00f3n els 5 millors exercicis que pots fer - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Aquest \u00e9s un tema for\u00e7a discutit i no hi ha unanimitat sobre els exercicis que guanyen: n&#8217;hi ha per a tots els gustos. Nosaltres ens quedem amb les recomanacions que el professor I-Min Lee, de la Universitat de Harvard, fa a l&#8217;informe Starting to exercise. S\u00f3n les seg\u00fcents:\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/quins-son-els-5-millors-exercicis-que-pots-fer\/\" \/>\n<meta property=\"og:site_name\" content=\"MGC M\u00fatua\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mgcmutua\" \/>\n<meta property=\"article:published_time\" content=\"2018-10-07T22:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-03-11T09:22:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/nadador-maduro2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Revista Inter\u00e8s Mutu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:site\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Revista Inter\u00e8s Mutu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Quins s\u00f3n els 5 millors exercicis que pots fer - MGC M\u00fatua","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.mgc.es\/ca\/blog\/quins-son-els-5-millors-exercicis-que-pots-fer\/","og_locale":"ca_ES","og_type":"article","og_title":"Quins s\u00f3n els 5 millors exercicis que pots fer - MGC M\u00fatua","og_description":"Aquest \u00e9s un tema for\u00e7a discutit i no hi ha unanimitat sobre els exercicis que guanyen: n&#8217;hi ha per a tots els gustos. 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