{"id":19780,"date":"2020-09-03T09:00:00","date_gmt":"2020-09-03T07:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=19780"},"modified":"2021-07-26T10:47:43","modified_gmt":"2021-07-26T08:47:43","slug":"consells-per-reprendre-lexercici-fisic-despres-de-les-vacances","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/consells-per-reprendre-lexercici-fisic-despres-de-les-vacances\/","title":{"rendered":"Consells per reprendre l&#8217;exercici f\u00edsic despr\u00e9s de les vacances"},"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\/consells-per-reprendre-lexercici-fisic-despres-de-les-vacances\/#Troba_la_motivacio\" >Troba la motivaci\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\/consells-per-reprendre-lexercici-fisic-despres-de-les-vacances\/#Aprofita_per_fer_una_revisio_medica\" >Aprofita per fer una revisi\u00f3 m\u00e8dica<\/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\/consells-per-reprendre-lexercici-fisic-despres-de-les-vacances\/#Comenca_de_mica_en_mica\" >Comen\u00e7a de mica en mica<\/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\/consells-per-reprendre-lexercici-fisic-despres-de-les-vacances\/#Busca_alternatives_al_gimnas\" >Busca alternatives al gimn\u00e0s<\/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\/consells-per-reprendre-lexercici-fisic-despres-de-les-vacances\/#Cuida_lalimentacio_la_hidratacio_i_el_descans\" >Cuida l&#8217;alimentaci\u00f3, la hidrataci\u00f3 i el descans<\/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\/consells-per-reprendre-lexercici-fisic-despres-de-les-vacances\/#Respecta_les_recomanacions_sanitaries\" >Respecta les recomanacions sanit\u00e0ries<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-pareja-880x587.jpg\" alt=\"Retomar el ejercicio despu\u00e9s de las vacaciones\" class=\"wp-image-19778\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-pareja-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-pareja-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-pareja-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-pareja-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-pareja.jpg 927w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>El setembre comporta per a molts la fi de les vacances. Despr\u00e9s d&#8217;aquest merescut per\u00edode de descans i desconnexi\u00f3, tornar a la rutina se&#8217;ns pot fer una mica costa amunt, sobretot a l&#8217;hora de reprendre l&#8217;h\u00e0bit de l&#8217;exercici. Com podem superar aquest repte i tornar a fer esport despr\u00e9s de les vacances?<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Troba_la_motivacio\"><\/span>Troba la motivaci\u00f3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La tornada de les vacances \u00e9s una \u00e8poca intensa per a tota la fam\u00edlia. Toca tornar a la feina, fer compres i gestions, preparar la tornada a l&#8217;escola&#8230; \u00c9s una llarga llista en la qual ens pot costar trobar un forat per practicar exercici.<\/p>\n\n\n\n<p>El m\u00e9s important \u00e9s <strong>trobar la motivaci\u00f3 i no reprendre la pr\u00e0ctica esportiva com una obligaci\u00f3<\/strong>, perqu\u00e8 no ho farem a gust i fins i tot \u00e9s possible que abandonem despr\u00e9s d&#8217;uns quants dies. Reprendre h\u00e0bits saludables, alliberar estr\u00e8s, desconnectar de la rutina, sentir-te b\u00e9 amb el teu cos, socialitzar&#8230; Trobar la teva far\u00e0 que et posis les piles. Per exemple, anar acompanyat i establir reptes conjunts \u00e9s una bona motivaci\u00f3 a l&#8217;hora de fer exercici i fa que les din\u00e0miques esportives siguin m\u00e9s amenes.<\/p>\n\n\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-04-ca&#8221; \/]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aprofita_per_fer_una_revisio_medica\"><\/span>Aprofita per fer una revisi\u00f3 m\u00e8dica<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La tornada de les vacances \u00e9s un bon moment per fer una visita al nostre metge de fam\u00edlia, el nostre fisioterapeuta o un pod\u00f2leg esportiu perqu\u00e8 ens faci una bona <strong>revisi\u00f3<\/strong> que pugui evitar problemes a l&#8217;hora de reprendre la pr\u00e0ctica esportiva, i fins i tot ens permeti millorar el nostre rendiment.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"502\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-chequeo-880x502.jpg\" alt=\"Retomar el ejercicio despu\u00e9s de las vacaciones\" class=\"wp-image-19774\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-chequeo-880x502.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-chequeo-440x251.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-chequeo-768x439.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-chequeo.jpg 1000w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Comenca_de_mica_en_mica\"><\/span>Comen\u00e7a de mica en mica<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Despr\u00e9s de les setmanes de relaxaci\u00f3, sobretot si no hem fet exercici durant les vacances, els m\u00fasculs han perdut for\u00e7a, de manera que no estem en la mateixa forma f\u00edsica que abans. Per tant, hem de prendre\u2019ns-ho amb tranquil\u00b7litat. <strong>La tornada a l&#8217;activitat esportiva s&#8217;ha de fer de manera gradual i progressiva<\/strong>, fixant-nos objectius realistes segons la nostra edat, condici\u00f3 f\u00edsica i estat de salut, per evitar lesions.<\/p>\n\n\n\n<p>\u00c9s important ampliar, abans i despr\u00e9s de l&#8217;exercici, el temps d&#8217;escalfament i estiraments (uns 20 minuts) perqu\u00e8 el nostre cos s&#8217;adapti a la nova situaci\u00f3. I es recomana comen\u00e7ar amb exercicis m\u00e9s suaus i anar pujant en intensitat i durada de forma progressiva, fins a arribar a la nostra forma f\u00edsica anterior.<\/p>\n\n\n\n<p>Recorda que si en algun moment durant l&#8217;activitat es presenten signes o s\u00edmptomes d&#8217;alarma, com ara ofec, dolor al pit, mareig, p\u00e8rdua de coneixement, sensaci\u00f3 de palpitacions, dolors musculars o articulars, hem d\u2019interrompre la pr\u00e0ctica d&#8217;exercici i consultar amb un metge de manera immediata.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Busca_alternatives_al_gimnas\"><\/span>Busca alternatives al gimn\u00e0s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fer esport no \u00e9s sempre anar al gimn\u00e0s, sobretot en aquesta situaci\u00f3 at\u00edpica en qu\u00e8 les mesures sanit\u00e0ries recomanen distanciament social i en qualsevol moment es pot limitar l&#8217;aforament o l&#8217;assist\u00e8ncia a certs locals i establiments.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.mgc.es\/ca\/blog\/vuit-alternatives-al-gimnas-per-fer-exercici\/\">Com a alternativa al gimn\u00e0s<\/a>, altres exercicis saludables per posar-nos en forma poden ser fer exercici a casa, sortir a caminar, a c\u00f3rrer, fer senderisme, pujar escales en comptes d&#8217;utilitzar l&#8217;ascensor o canviar el cotxe per la bici.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-correr-880x587.jpg\" alt=\"Retomar el ejercicio despu\u00e9s de las vacaciones\" class=\"wp-image-19776\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-correr-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-correr-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-correr-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-correr-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-correr.jpg 927w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cuida_lalimentacio_la_hidratacio_i_el_descans\"><\/span>Cuida l&#8217;alimentaci\u00f3, la hidrataci\u00f3 i el descans<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Durant les vacances solem abandonar una mica les rutines d&#8217;alimentaci\u00f3 i descans, per\u00f2 no hem d&#8217;oblidar que una bona nutrici\u00f3, una hidrataci\u00f3 adequada i un bon descans s\u00f3n els millors aliats de l&#8217;exercici f\u00edsic i, en general, d&#8217;una bona salut.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Respecta_les_recomanacions_sanitaries\"><\/span>Respecta les recomanacions sanit\u00e0ries<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Com que aquest any les circumst\u00e0ncies estan fent que visquem un per\u00edode excepcional, si us plau, seguim totes les recomanacions sanit\u00e0ries a l&#8217;hora de practicar esport i actuem amb responsabilitat.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El setembre comporta per a molts la fi de les vacances. Despr\u00e9s d&#8217;aquest merescut per\u00edode de descans i desconnexi\u00f3, tornar a la rutina se&#8217;ns pot fer una mica costa amunt, sobretot a l&#8217;hora de reprendre l&#8217;h\u00e0bit de l&#8217;exercici. Com podem superar aquest repte i tornar a fer esport despr\u00e9s de les vacances?<\/p>\n","protected":false},"author":3,"featured_media":19778,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[656,665],"tags":[410,437],"class_list":["post-19780","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habitos-saludables","category-vida-sana-ca","tag-esport","tag-habits-saludables"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/retomar-ejercicio-pareja.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>Consells per reprendre l&#039;exercici f\u00edsic despr\u00e9s de les vacances - 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\/consells-per-reprendre-lexercici-fisic-despres-de-les-vacances\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Consells per reprendre l&#039;exercici f\u00edsic despr\u00e9s de les vacances - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"El setembre comporta per a molts la fi de les vacances. Despr\u00e9s d&#8217;aquest merescut per\u00edode de descans i desconnexi\u00f3, tornar a la rutina se&#8217;ns pot fer una mica costa amunt, sobretot a l&#8217;hora de reprendre l&#8217;h\u00e0bit de l&#8217;exercici. 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