{"id":706,"date":"2021-11-09T20:46:48","date_gmt":"2021-11-09T20:46:48","guid":{"rendered":"https:\/\/pmprunning.com\/?p=706"},"modified":"2026-03-17T22:44:26","modified_gmt":"2026-03-17T22:44:26","slug":"duerme-lo-requerido-rinde-al-maximo","status":"publish","type":"post","link":"https:\/\/pmprunning.com\/es\/duerme-lo-requerido-rinde-al-maximo\/","title":{"rendered":"\u00a1Duerme lo requerido, rinde al m\u00e1ximo!"},"content":{"rendered":"

Por ah\u00ed o\u00edmos una vez: \u201cSe puede aguantar hambre, pero no el sue\u00f1o\u201d y es que el cuerpo es tan sabio, que sencillamente toma la decisi\u00f3n por s\u00ed s\u00f3lo sin importar cu\u00e1ntas tazas de caf\u00e9 bebas.<\/p>\n\n\n\n

Cuando descansamos, espec\u00edficamente cuando dormimos, nuestro cuerpo env\u00eda mensajes al cerebro para relajar los m\u00fasculos, hacer m\u00e1s lenta la actividad cardiorrespiratoria y as\u00ed tener la oportunidad de reponer absolutamente todo el desgaste del cuerpo durante el d\u00eda.<\/p>\n\n\n\n

\"\"
Foto de Miriam Alonso<\/a><\/strong> en Pexels<\/a><\/strong><\/figcaption><\/figure>\n\n\n\n

\u00bfC\u00f3mo as\u00ed?<\/h2>\n\n\n\n

El descanso es f\u00edsico, fisiol\u00f3gico y metab\u00f3lico. El f\u00edsico<\/strong> est\u00e1 relacionado a la reposici\u00f3n y formaci\u00f3n muscular, el fisiol\u00f3gico<\/strong> al sistema inmune protegi\u00e9ndonos de enfermedades y el metab\u00f3lico<\/strong> refiere al proceso de transformaci\u00f3n de los alimentos en energ\u00eda para movernos, pensar y crecer.<\/p>\n\n\n\n

Al momento de dormir, disminuye la presi\u00f3n arterial porque el coraz\u00f3n no necesita tanto esfuerzo para bombear sangre. Por su parte, el cerebro aprovecha la oportunidad para reforzar las cualidades de la memoria mediante el proceso de sinapsis, convirtiendo los datos y momentos vividos en recuerdos que permanezcan en la memoria. Este \u00faltimo, es vital para un deportista pues le permite recordar lo aprendido durante el entrenamiento.<\/strong> <\/p>\n\n\n\n

Dormir tambi\u00e9n reduce el consumo metab\u00f3lico, la frecuencia card\u00edaca y baja la temperatura corporal. Se secretan hormonas tiroideas como el cortisol o la hormona del crecimiento, que relacionado con nuestro entrenamiento nos ayuda a fortalecer y aumentar la masa muscular.<\/strong><\/p>\n\n\n\n

Para un deportista es vital el rendimiento y \u00e9ste depende totalmente de la regeneraci\u00f3n neuronal. Este proceso se da por medio del sue\u00f1o, ya que mientras dormimos aumenta la plasticidad y se regeneran los circuitos neuronales mejorando nuestro sistema cognitivo. <\/p>\n\n\n\n

Ah\u00ed van unos consejos b\u00e1sicos\u2026<\/p>\n\n\n\n

Las reglas de las 2 horas<\/h2>\n\n\n\n

1- \u00a1Come rico pero ligero!<\/h4>\n\n\n\n

Come algo que te guste, que te haga feliz pero que no sea muy pesado y procura que sea m\u00ednimo 2 horas antes<\/strong> de dormir. As\u00ed le das tiempo al cuerpo de nivelar el az\u00facar en la sangre, te acuestas feliz y sin pesadez.<\/p>\n\n\n\n

2- Entrena suave en la noche\u2026<\/h4>\n\n\n\n

Evita entrenamientos fuertes antes de ir a la cama. Uno suave bastar\u00e1 y con m\u00ednimo 2 horas antes<\/strong> de acostarse. Con esto procuramos que los niveles de energ\u00eda bajen y los m\u00fasculos puedan reposar.<\/p>\n\n\n\n

3- \u00a1Nada de pantallas!<\/h4>\n\n\n\n

No es recomendable usar pantallas iluminadas (televisi\u00f3n, computadoras, tel\u00e9fonos) antes de dormir, lo ideal es manipularlas 2 horas antes<\/strong> de ir a la cama, como m\u00ednimo. La iluminaci\u00f3n artificial de las pantallas acarrea trastornos del sue\u00f1o, ya que provoca interrupciones en el ritmo circadiano o reloj humano en el que el cuerpo al anochecer relaciona que es momento de dormir y siente somnolencia.<\/p>\n\n\n\n

La efectividad de las rutinas<\/h2>\n\n\n\n

4- Fija horarios<\/h4>\n\n\n\n

Trata siempre de ir a la cama a la misma hora cada d\u00eda, llega un momento que se hace habitual para tu cuerpo y el sue\u00f1o resulta m\u00e1s conciliatorio.<\/p>\n\n\n\n

5- \u00a1Rel\u00e1jate!<\/h4>\n\n\n\n

Si te cuesta sentir sue\u00f1o a la misma hora cada d\u00eda, crea rutinas saludables antes de dormir, tomar un t\u00e9, escuchar m\u00fasica suave o leer algo de un libro.<\/p>\n\n\n\n

Dormir es cosa de calidad, no de cantidad. Descansa mejor, no por m\u00e1s horas y ver\u00e1s los resultados en tu rendimiento al entrenar.<\/p>","protected":false},"excerpt":{"rendered":"

Por ah\u00ed o\u00edmos una vez: \u201cSe puede aguantar hambre, pero no el sue\u00f1o\u201d y es que el cuerpo es tan sabio, que sencillamente toma la decisi\u00f3n por s\u00ed s\u00f3lo sin importar cu\u00e1ntas tazas de caf\u00e9 bebas. Cuando descansamos, espec\u00edficamente cuando dormimos, nuestro cuerpo env\u00eda mensajes al cerebro para relajar los m\u00fasculos, hacer m\u00e1s lenta la […]<\/p>\n","protected":false},"author":43,"featured_media":716,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[194],"tags":[],"class_list":["post-706","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-endurance-mindset-espanol"],"yoast_head":"\n\u00a1Duerme lo requerido, rinde al m\u00e1ximo! - PMPRunning<\/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:\/\/pmprunning.com\/es\/duerme-lo-requerido-rinde-al-maximo\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00a1Duerme lo requerido, rinde al m\u00e1ximo! - PMPRunning\" \/>\n<meta property=\"og:description\" content=\"Por ah\u00ed o\u00edmos una vez: \u201cSe puede aguantar hambre, pero no el sue\u00f1o\u201d y es que el cuerpo es tan sabio, que sencillamente toma la decisi\u00f3n por s\u00ed s\u00f3lo sin importar cu\u00e1ntas tazas de caf\u00e9 bebas. 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