{"id":11745,"date":"2019-02-21T00:00:00","date_gmt":"2019-02-20T23:00:00","guid":{"rendered":"http:\/\/web-server-devel.mgc.es\/6-raons-per-les-quals-lexercici-que-fas-no-testa-donant-resultats\/"},"modified":"2026-04-10T15:59:41","modified_gmt":"2026-04-10T13:59:41","slug":"6-raons-per-les-quals-lexercici-que-fas-no-testa-donant-resultats","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/6-raons-per-les-quals-lexercici-que-fas-no-testa-donant-resultats\/","title":{"rendered":"6 raons per les quals l\u2019exercici que fas no t\u2019est\u00e0 donant resultats"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 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\/6-raons-per-les-quals-lexercici-que-fas-no-testa-donant-resultats\/#1_Thas_dissenyat_un_pla\" >1. T\u2019has dissenyat un pla?<\/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\/6-raons-per-les-quals-lexercici-que-fas-no-testa-donant-resultats\/#2_Els_exercicis_que_fas_son_variats\" >2. Els exercicis que fas s\u00f3n variats?<\/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\/6-raons-per-les-quals-lexercici-que-fas-no-testa-donant-resultats\/#3_Fas_massa_exercici\" >3. Fas massa exercici?<\/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\/6-raons-per-les-quals-lexercici-que-fas-no-testa-donant-resultats\/#4_Que_passa_amb_el_menjar\" >4. Qu\u00e8 passa amb el menjar?<\/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\/6-raons-per-les-quals-lexercici-que-fas-no-testa-donant-resultats\/#5_Fas_tan_exercici_com_creus\" >5. Fas tan exercici com creus?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/6-raons-per-les-quals-lexercici-que-fas-no-testa-donant-resultats\/#6_I_fora_del_gimnas\" >6. I fora del gimn\u00e0s?<\/a><\/li><\/ul><\/nav><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5670\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/02\/bascula2.jpg\" alt=\"B\u00e1scula\" width=\"800\" height=\"531\" \/><\/p>\n<p>Malgrat els esfor\u00e7os que fas per seguir estrictament els objectius que t\u2019has imposat, malgrat que no et prens una segona cervesa quan tothom se la demana i malgrat que ja no demanes una tapa de truita a mig mat\u00ed, sembla que tot continua igual: no t\u2019has aprimat, no has guanyat for\u00e7a ni resist\u00e8ncia o no ets m\u00e9s r\u00e0pid. I, amb tota la ra\u00f3 del m\u00f3n, et sents tractat injustament. Qu\u00e8 pot estar fallant? Els nostres consells te\u2019n donaran alguna pista.<!--more--><\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Thas_dissenyat_un_pla\"><\/span>1. T\u2019has dissenyat un pla?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Un pla \u00e9s fonamental per aconseguir els teus objectius i, un cop assolits, per mantenir els resultats. Podr\u00e0s planificar les teves rutines d\u2019exercici segons el teu horari laboral, per exemple. A m\u00e9s, et permetr\u00e0, nom\u00e9s amb un cop d\u2019ull, saber si est\u00e0s fent tots els exercicis que havies previst. Si no, \u00e9s molt f\u00e0cil oblidar-se, per exemple, dels estiraments, cosa que pot influir negativament en la resta de la teva rutina d\u2019exercici.<\/p>\n<p><strong>El nostre suggeriment:<\/strong><\/p>\n<p>Marca\u2019t un pla durant el cap de setmana, quan puguis fer-lo amb calma i puguis pensar quins exercicis vols fer i quan. Dilluns, amb un simple cop d\u2019ull, podr\u00e0s veure quan pots fer la sessi\u00f3 intensa que vas deixar oberta diumenge.<\/p>\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-04-ca&#8221; \/]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Els_exercicis_que_fas_son_variats\"><\/span>2. Els exercicis que fas s\u00f3n variats?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Et pot passar que vegis resultats al comen\u00e7ament i que comprovis, al cap d\u2019unes setmanes, que no continues avan\u00e7ant. No \u00e9s estrany: aix\u00f2 significa que el teu organisme ja no respon als est\u00edmuls que, quan eren \u201cnous\u201d per al cos, van donar bons resultats. Cal buscar una manera diferent d\u2019estimular-lo.<\/p>\n<p><strong>El nostre suggeriment:<\/strong><\/p>\n<p>Fixa\u2019t b\u00e9, atentament, en totes les \u00e0rees de la teva rutina, des de la m\u00e0quina de c\u00f3rrer fins als exercicis de resist\u00e8ncia, i \u201cbarreja\u2019ls\u201d. Troba diferents usos als pesos o varia els exercicis d\u2019estiraments. Fas jogging? Doncs alterna\u2019l amb una estona de bicicleta est\u00e0tica, d\u2019el\u00b7l\u00edptica o de nataci\u00f3. El que s\u2019ha de fer \u00e9s variar les rutines.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Fas_massa_exercici\"><\/span>3. Fas massa exercici?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>O, dit d\u2019una altra manera, descanses prou? No descansar adequadament pot sotmetre el cos a una sobrec\u00e0rrega indesitjable, cosa que li generar\u00e0 un estr\u00e8s que reduir\u00e0 el teu rendiment i, per tant, els teus resultats. Tamb\u00e9 pot generar lesions.<\/p>\n<p><strong>El nostre suggeriment:<\/strong><\/p>\n<p>Descansa dos dies per setmana: \u00e9s un m\u00ednim en alg\u00fa que fa exercici amb regularitat. Si trobes que aquells dies et falta alguna cosa, i aix\u00f2 pot passar, fes una sessi\u00f3 de ioga o un passeig llarg. Per\u00f2 no et sentis malament si un dia et quedes a casa, escarxofat, escoltant m\u00fasica.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Que_passa_amb_el_menjar\"><\/span>4. Qu\u00e8 passa amb el menjar?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>L\u2019exercici no obre la porta a poder menjar tot el que et vingui de gust. No has de caure en la temptaci\u00f3 de compensar-ho amb una pasteta farcida de crema i melmelada o coses semblants, ja que podria anul\u00b7lar el que has guanyat amb l\u2019exercici. Sens dubte, despr\u00e9s de fer exercici, cal restaurar els teixits, per\u00f2 amb seny. Un batut de prote\u00efnes i un pl\u00e0tan, per exemple. O pa integral amb hummus (el delici\u00f3s pur\u00e9 de cigrons amb esp\u00e8cies), un bon iogurt grec amb fruites del bosc&#8230; L\u2019oferta \u00e9s \u00e0mplia.<\/p>\n<p><strong>El nostre suggeriment:<\/strong><\/p>\n<p>Intenta ser creatiu. Cal menjar de tot: hidrats, prote\u00efnes i greixos, per\u00f2 intenta que els hidrats de carboni siguin d\u2019absorci\u00f3 lenta, les prote\u00efnes de qualitat, com les de la carn, i els greixos no animals: l\u2019oli d\u2019oliva \u00e9s ideal. Per\u00f2 evita el sucre, les farines refinades, el greix animal i els aliments processats.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Fas_tan_exercici_com_creus\"><\/span>5. Fas tan exercici com creus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>No sempre \u00e9s f\u00e0cil calibrar la quantitat i la intensitat de l\u2019exercici que hem fet, sobretot quan som principiants. El concepte de \u201csessi\u00f3 dura\u201d (d\u2019exercici) pot interpretar-se de moltes maneres, i conv\u00e9 tenir clar el concepte.<\/p>\n<p><strong>El nostre suggeriment:<\/strong><\/p>\n<p>Per qu\u00e8 no aconsegueixes un dels dispositius que t\u2019ajuden a mesurar l\u2019esport que fas? T\u2019informen sobre el ritme card\u00edac i sobre si el que a tu et sembla un exercici intens no \u00e9s m\u00e9s, en realitat, que un simple escalfament. En resum, et permetr\u00e0 saber a qu\u00e8 atenir-te.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_I_fora_del_gimnas\"><\/span>6. I fora del gimn\u00e0s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Et mous prou fora del gimn\u00e0s o quan acabes les sessions? No volem desanimar-te, per\u00f2 un parell de sessions setmanals poden no ser suficients, tot i que et castiguis molt al gimn\u00e0s. Si despr\u00e9s vas de taxi en taxi o agafes el cotxe per fer qualsevol enc\u00e0rrec, sens dubte, no n\u2019hi haur\u00e0 prou, sobretot, si et vols aprimar.<\/p>\n<p><strong>El nostre suggeriment:<\/strong><\/p>\n<p>Per sort per a tu, ja tens clar que l\u2019exercici \u00e9s fonamental per a la salut. Per qu\u00e8 no et marques un objectiu de 15 o 20 minuts diaris d\u2019exercici \u201cincidental\u201d \u2014naturalment, a m\u00e9s del parell de sessions setmanals que fas? Pot ser, per exemple, pujar per les escales en lloc de fer servir l\u2019ascensor; baixar de l\u2019autob\u00fas una o dues parades abans d\u2019arribar al teu dest\u00ed; caminar a pas m\u00e9s r\u00e0pid, de manera que acceleris el ritme card\u00edac&#8230; Totes aquestes activitats extres seran una ajuda inestimable: tot compta!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Malgrat els esfor\u00e7os que fas per seguir estrictament els objectius que t\u2019has imposat, malgrat que no et prens una segona cervesa quan tothom se la demana i malgrat que ja no demanes una tapa de truita a mig mat\u00ed, sembla que tot continua igual: no t\u2019has aprimat, no has guanyat for\u00e7a ni resist\u00e8ncia o no [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":14665,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,665],"tags":[],"class_list":["post-11745","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-vida-sana-ca"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/bascula2.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 v27.5 - 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