entrenamiento de alta intensidad

¿Qué es el entrenamiento de alta intensidad?

ByNuria Pedrete

entrenamiento de alta intensidad

¿Has oído hablar alguna vez del entrenamiento de alta intensidad? ¿De qué forma se trabaja? ¿Cuáles son sus beneficios? Lo vemos todo en las siguientes líneas. 

A modo de introducción, podemos empezar diciendo que este tipo de entrenamiento nos permite realizar el mejor trabajo físico en el menor tiempo posible. Cuando hablamos de entrenamiento de alta intensidad, distinguimos entre 2 grupos: 

  • HIIT (High Intensity Interval Training): se basa en la mejora del sistema cardiorrespiratorio
  • HIPT (High Intensity Power Training): fundamentado en el trabajo del sistema muscular.

Vamos a ver cada una de estas modalidades con más detenimiento. 

Entrenamiento de alta intensidad HIIT 

Se hacen breves intervalos de ejercicio a intensidad máxima alternados por cortos períodos de descanso o ejercicios de baja intensidad. Es un ejercicio potente, práctico y que se hace en poco tiempo.

Sus ventajas son:

  • Incrementa la oxidación de grasas tras el ejercicio
  • Aumenta el gasto calórico y energético. 
  • Disminuye el colesterol total y el LDL y aumenta el HDL.
  • Mejora a nivel músculo esquelético, aumentando el tamaño y número de las mitocondrias.

Este entrenamiento de alta intensidad reduce significativamente la grasa subcutánea, sobre todo la abdominal, y mejora la sensibilidad a la insulina. 

Lo mejor es que esta práctica sea individualizada y que cada persona amolde su ritmo a la intensidad máxima que sea capaz de alcanzar. 

Entrenamiento de alta intensidad HIPT 

Intercala intervalos de entrenamiento de alta intensidad con ejercicios de fuerza para entrenar bíceps y tríceps y otros grupos musculares. Hablamos de métodos como Tabata, Crossfit, 7MinW y P90X.

Método Tabata

Ideado por Izumi Tabata y conformado por siete u ocho ejercicios de 20 segundos con sprints a máxima velocidad alternados con períodos de descanso de 10 segundos. Esta técnica está indicada para mejorar la capacidad anaeróbica, quemar grasas y aumentar la resistencia en general. Es conveniente empezar a practicarla de forma progresiva según aumente tu resistencia. Algunos de los ejercicios de esta técnica son: 

  • Sentadillas
  • Flexiones de pecho
  • Escalador
  • Burpees
  • Abdominales
  • Flexiones de tríceps
  • Sentadillas con salto
  • Fondos
  • Zancadas

Crossfit

Entrenamiento de alta intensidad con movimiento funcional. Combina el ejercicio cardiovascular con la gimnasia, los movimientos del peso corporal  y las pesas. Esta práctica, desarrollada de forma regular, permite reducir el porcentaje de grasa corporal y bajar de peso. Siempre acompañado de unos hábitos alimenticios saludables. Gracias a su variedad de ejercicios, el CrossFit permite trabajar de forma integral los músculos del cuerpo.

7MinW (7 minutes workout)

Entrenamiento de alta intensidad aeróbico y regular para prevenir la fatiga y mantener un alto rendimiento. Es práctico, rápido y de fácil aplicación. Mezcla el entrenamiento aeróbico con el de resistencia en una serie de ejercicios de aproximadamente 7 minutos. De todos modos, este tipo de ejercicio no está indicado para todas las personas. Deben evitarlo las que tengan hipertensión, enfermedades del corazón o sobrepeso. Date cuenta de que esta rutina implica resistencia y un gran esfuerzo. 

P90X

Centrado en la mejora de la fuerza muscular, la resistencia muscular y la composición corporal. Se trata de un plan de 90 días distribuido en 6-7 sesiones semanales de entre 60-90 minutos. Los entrenamientos se ordenan en un circuito y cada día va dedicado a diferentes grupos musculares. Suma otras disciplinas como el yoga. El sistema de P90X se basa en el concepto de confusión muscular. Esto quiere decir que se va variando el horario de entrenamiento y se van introduciendo nuevos movimientos para que el cuerpo no se “acomode”.

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  • Qué pasa en tu cuerpo cuando haces ejercicio: así reaccionan tus músculos, hormonas y metabolismo

    ByNuria Pedrete

    qué pasa en tu cuerpo cuando haces ejercicio

    Entender qué pasa en tu cuerpo cuando haces ejercicio es mucho más interesante de lo que parece. No, no se trata solo de sudar y quemar calorías. Desde el primer minuto, tu organismo activa una cadena de reacciones internas que afectan al cerebro, a los músculos y hasta a tu estado de ánimo. Es como si pulsaras un botón invisible que pone en marcha una maquinaria perfectamente diseñada.

    Además, mientras tú piensas que solo estás corriendo o levantando pesas, tu cuerpo está reorganizando prioridades. Por ejemplo, aumenta el flujo sanguíneo hacia los músculos, acelera el ritmo cardíaco y empieza a liberar hormonas clave. Todo esto ocurre en cuestión de segundos, lo que demuestra que el ejercicio es uno de los estímulos más potentes que puedes darle a tu organismo.

    Sin embargo, no todo es inmediato. Algunas respuestas aparecen horas después, como las famosas agujetas, que en realidad son microlesiones en las fibras musculares. Lejos de ser algo negativo, indican que el músculo se está adaptando. Es decir, tu cuerpo no solo reacciona, sino que aprende y mejora con cada entrenamiento.

    Qué pasa en tu cuerpo cuando haces ejercicio y por qué cambia todo

    Cuando analizamos en detalle qué pasa en tu cuerpo cuando haces ejercicio, descubrimos que el cambio es global. Por un lado, el sistema muscular se activa para generar fuerza. Por otro, el sistema hormonal entra en juego liberando sustancias como la adrenalina, el cortisol o la dopamina, cada una con funciones específicas.

    Además, el metabolismo se acelera. Esto significa que tu cuerpo empieza a consumir más energía, incluso después de terminar el entrenamiento. Este efecto, conocido como «afterburn» o consumo de oxígeno post-ejercicio, explica por qué seguir quemando calorías horas después es totalmente real.

    El efecto dominó dentro de tu cuerpo

    Lo más curioso de qué pasa en tu cuerpo cuando haces ejercicio es que todo está conectado. No hay un solo sistema implicado, sino varios trabajando en sincronía. Por ejemplo, cuando corres, no solo utilizas las piernas: también intervienen el corazón, los pulmones y el sistema nervioso.

    Asimismo, el cerebro juega un papel clave. Durante el ejercicio, se liberan endorfinas, conocidas como las «hormonas de la felicidad». Esto explica por qué muchas personas sienten bienestar después de entrenar. De hecho, estudios han demostrado que el ejercicio regular puede ayudar a reducir síntomas de ansiedad y depresión.

    Además, los músculos no crecen durante el entrenamiento, sino después. Cuando descansas, el cuerpo repara esas microlesiones y fortalece las fibras musculares. Por eso, entrenar sin descansar no solo es ineficaz, sino contraproducente.

    • Activación muscular desde el primer segundo
      Al empezar a entrenar, el cuerpo recluta fibras musculares según la intensidad del ejercicio. En levantamiento de pesas, por ejemplo, se activan fibras de contracción rápida, clave para ganar fuerza.
    • Liberación de hormonas clave
      La adrenalina aumenta la energía y la concentración, mientras que la dopamina mejora el estado de ánimo. Además, la testosterona y la hormona del crecimiento favorecen el desarrollo muscular.
    • Aumento del metabolismo
      Durante el ejercicio, el cuerpo utiliza glucógeno y grasa como fuente de energía. Después, sigue quemando calorías para recuperar el equilibrio interno.
    • Mejora del sistema cardiovascular
      El corazón se fortalece con el tiempo. Esto permite bombear más sangre con menos esfuerzo, reduciendo la frecuencia cardíaca en reposo.
    • Adaptación progresiva del cuerpo
      Cuanto más entrenas, más eficiente se vuelve tu organismo. Por ejemplo, corres más distancia con menos fatiga o levantas más peso con menor esfuerzo percibido.
    • Impacto en el cerebro y la salud mental
      El ejercicio estimula la neurogénesis, es decir, la creación de nuevas conexiones neuronales. Esto mejora la memoria y la concentración.

    En definitiva, entender qué pasa en tu cuerpo cuando haces ejercicio te permite entrenar con más sentido y aprovechar mejor cada sesión. Porque no se trata solo de moverse, sino de activar un sistema complejo que transforma tu cuerpo desde dentro hacia fuera.

  • Press Releases

    ByNuria Pedrete

    IAAF TO TRACKTOWN: ‘THE PROMISE IS DELIVERED.’

    July 28th, 2014

    EUGENE, Ore. – Four months ago, on a site visit to Hayward Field in preparation for the 2014 IAAF World Junior Championships, IAAF General Secretary Essar Gabriel stood at the Powell Plaza entrance to the storied facility and delivered an emphatic message: “TrackTown, here we come.” On Sunday, at the conclusion of the historic meet, which was held on U.S. soil for the first time, Gabriel had plenty of kind words for the citizens of TrackTown, who not only demonstrated their passion for the sport, but more important, their friendly and generous nature as they welcomed their visitors from afar with open arms. “The promise is delivered,” Gabriel told Register-Guard sports columnist …

    LITTLE EARNS TRACKTOWN TRIFECTA AT WORLD JUNIORS

    July 27th, 2014

    EUGENE, Ore. – It all came together for Texas A&M freshman Shamier Little at the IAAF World Junior Championships on Saturday. Before a crowd of 10,382 at sun-baked Hayward Field, she completed the TrackTown trifecta with a victory in the 400-meter hurdles with a time of 55.66 seconds. Earlier this season, the distinctive Little, who sports braces, black-rimmed glasses and a tidy red-white-and-blue bow in her hair, also captured NCAA and USA Junior titles on the University of Oregon track. “To go 55 seconds at this stage of the season, it’s great,” said Little, who hails from Chicago. “Most hurdlers get out really fast. I do, too, but it’s a different kind of fast. I …

    WORLD JUNIOR HAMMER CHAMP TESTS HAYWARD’S BOUNDARIES

    July 26th, 2014

    EUGENE, Ore. – When Lance Deal, the Director of Track & Field Venues and Program Support at the University of Oregon, helped design the current configuration of the hammer field at Hayward Field, he placed the boundary fence at the back of the sector at 88 meters. And with good reason. Deal, a four-time Olympian, who set the U.S. hammer record of 82.52 meters (270 feet, 9 inches) in 1996, the same season he won a silver medal at the Atlanta Summer Games, wanted to make sure the fence was beyond the world record of 86.74m. Nobody has come close since the fence was installed in 2007. On Friday night, however, 19-year-old Ashraf Amgad Elseify of Qatar gave it his best shot at …

    WORLD JUNIOR RECORD HIGHLIGHTS MAGICAL NIGHT AT HAYWARD

    July 25th, 2014

    EUGENE, Ore. – The magic was back at Hayward Field on Thursday. There were loud and spontaneous celebrations among the athlete groups sitting in the East Grandstands, a jaw-dropping world junior record from French hurdler Wilhem Belocian, an historic race from Team USA’s Mary Cain in the 3,000 meters and utter dominance in the men’s shot put. In all, it made for an electric evening of entertainment for the 8,112 fans in attendance on the third day of competition at the 2014 IAAF World Junior Championships. Where to begin? Perhaps the 110-meter high hurdles, where Belocian deftly navigated the barriers to claim the gold medal in a World Junior record time of 12.99 seconds. …

    WILLIAMS BLAZES TO UPSET WIN AT WORLD JUNIORS

    July 24th, 2014

    EUGENE, Ore. – Speed, endurance and versatility. All three of those attributes were on display before a crowd of 7,085 at historic Hayward Field on Wednesday during the second day of competition at the IAAF World Junior Championships. After watching the first two rounds of qualifying, not too many were surprised that Team USA went 1-2 in the men’s 100 meters, but the one who broke the tape in first place was a bit of a shock. On a cool evening, and running into a slight headwind, Kendal Williams put together the best race of his life as he defeated teammate Trayvon Bromell, the freshman from Baylor who won the NCAA title last month with a World Junior record of 9.97 ..

    IAAF WORLD JUNIORS OFF TO ROUSING START

    July 23rd, 2014

    EUGENE, Ore. – A solo do-over in the women’s 100 meters for Ecuador’s supremely talented Angela Tenorio. An original musical score played throughout the entire 25-lap men’s 10,000-meter final. The seventh-best high jump mark in the history of the heptathlon. And the usual loud and attentive Hayward Field crowd of 6,852 track and field fans mixed with a distinctive international flavor. These were the highlights of Day One at the 15th edition of the IAAF World Junior Championships on Tuesday. For the 18-year-old Tenorio, who became Ecuador’s first medalist at the IAAF World Youth Championships last year, round one of the 100 meters turned out to be an emotional …

    DAY 1: 5 THINGS TO WATCH

    July 22nd, 2014

    Men’s 10,000-meter final In what we believe is a first for track and field in the U.S., the men’s 10,000-meter final goes off at 8:35 p.m. with musical accompaniment from the UO Brass & Percussion Ensemble. Conductor Brian McWhorter composed an original score for the entire 25-lap race. #2 Men’s 110-meter high hurdles Round one of the men’s 110-meter high hurdles will set the stage for an ongoing battle between the world’s top two junior hurdlers – France’s Wilhelm Belocian and Great Britain’s David Omoregie. Sofi Flink in the Women’s javelin Sweden’s Sofi Flink, the reigning world junior champion in the javelin, opens defense of her title with qualifying ..

    IAAF ACTIVATES ATHLETICS FOR A BETTER WORLD PROGRAM AT WORLD JUNIORS

    July 18th, 2014

    EUGENE, Ore. – With this summer’s IAAF World Junior Championship Oregon 2014 happening at one of the most sustainably oriented locations on the planet – historic Hayward Field, the IAAF has decided to activate its landmark social responsibility program, Athletics for a Better World (ABW), at the event from July 22-27. The ABW program harnesses the commitment and energy of the worldwide athletics family to inspire lasting change for social good. TrackTown USA and IAAF are partnering with the City of Eugene to implement the ABW program at Oregon 2014 by pursuing certification by the Council for Responsible Sport (Council), striving for the highest level – Evergreen. “At …

    DAVID RUDISHA TWITTER Q&A

    July 18th, 2014

    The World Record holder and the 2012 Olympic champion in the 800m David Rudisha spent an hour answering fans’ questions on the @Oregon14WJC twitter account. Rudisha was a 2006 World Junior Champion before becoming the Olympic Champion. See all the questions and answers here, and follow David Rudisha’s golden success on his twitter account ..

    OLYMPIC GOLD MEDALIST HEADLINES TRIPLE JUMP FIELD AT HIGH PERFORMANCE MEET

    July 18th, 2014

    EUGENE, Ore. – Christian Taylor, the reigning Olympic gold medalist in the triple jump, is headed to TrackTown USA. Taylor, who also struck gold at the 2011 IAAF World Championships with his personal best leap of 58 feet, 11 ¼ inches, headlines the men’s triple jump field at the Run TrackTown High Performance track and field meet on Saturday, July 26 at Hayward Field. The two-time USA outdoor champion will be challenged by fellow Florida graduate Omar Craddock, Chris Carter, Ryan Grinnell, Josh Honeycutt and Senegal native Mamadou Gueye. Carter won the U.S. indoor title with a mark of 56-3 ¼ this year; Boise State’s Grinnell placed third at the 2013 USA outdoor meet at …

    TOP U.S. MIDDLE DISTANCE RUNNERS IN WOMEN’S 4×800-METER RELAY

    July 18th, 2014

    EUGENE, Ore. – Many of the top women’s middle distance runners in the U.S. and Canada will be on display at Run TrackTown’s High Performance track and field meet at Hayward Field on Saturday, July 26. Five teams have submitted entries for the women’s 4×800-meter relay, which is shaping up to be one of the night’s featured events. The meet, which follows Saturday’s session of the IAAF World Junior Championships (2:30 p.m. to 5:35 p.m.) promises a multitude of world-class performers competing for $57,000 in prize money in six individual events and two relays. The women’s 4x800m relay includes teams from Canada, the New Jersey-New York Track Club, the Pacific …

    HIGH PERFORMANCE MEET SET FOR HAYWARD FIELD DEBUT

    July 18th, 2014

    EUGENE, Ore. – Like a Russian nesting doll with multiple layers of surprises, Run TrackTown continues to grow in scope and quality. The weeklong festival of running, which brings together two major sporting events in TrackTown USA this month – the 2014 IAAF World Junior Championships (July 22-27) and the Eugene Marathon and Half Marathon (July 27) – also features the debut of a High Performance track and field meet on Saturday, July 26 at Hayward Field. Free to all those attending the World Juniors that night, the meet promises a bevy of world-class men’s and women’s performers competing for $57,000 in prize money in six individual events and two relays. “This is …

    TRACKTOWN, LTD PARTNER TO PROVIDE FREE BUS RIDES DURING IAAF WORLD JUNIORS

    July 18th, 2014

    EUGENE, Ore. – TrackTown USA is making it easy for fans, officials, volunteers, coaches, athletes and media to get to historic Hayward Field and other destinations around town during the IAAF World Junior Championships Oregon 2014. From Friday, July 18 to Tuesday, July 29, all Lane Transit District buses, including EmX lines, will be free throughout Eugene and Springfield to anyone with a meet credential. In addition, from July 22-27 – the six days of competition – any spectator with a ticket will also be able to ride the system for free. Those who plan to buy tickets at Hayward Field can still get a free ride by visiting http://www.gotracktownusa.com/ before they leave home and …

    JEHUE GORDON TWITTER Q&A

    July 17th, 2014

    2010 World Junior Champion in the 400m hurdles Jehue Gordon of Trinidad and Tobago takes over the @Oregon14WJC Twitter account to answer all your questions. Jehue Gordon was also a 2013 World Champion in the 400m …

    SALLY PEARSON TWITTER Q&A

    July 14th, 2014

    2012 Olympic gold medalist in the 100m hurdles Sally Pearson of Austrialia takes over the @Oregon14WJC twitter account to answer all your questions. She was also a 2004 Bronze medalist at the World Junior Championships in ..

    SHAUNAE MILLER TWITTER Q&A

    July 10th, 2014

    2010 400m World Junior Champion Shaunae Miller of the Bahamas takes over the @Oregon14WJC twitter account to answer all your questions. See all the questions and answers …

    NICKEL ASHMEADE TWITTER Q&A

    July 8th, 2014

    Two-time silver medalist at the World Junior Championships Nickel Ashmeade of Jamaica takes over the @Oregon14WJC twitter account and answers all your questions.  He was also a 2013 gold medalist at the World Championships in the 4x100m …

    USN WILL AIR LIVE COVERAGE OF 2014 IAAF WORLD JUNIOR CHAMPIONSHIPS

    July 8th, 2014

    Los Angeles (July 1, 2014) – Universal Sports Network will air 13 hours of premier track & field action from the 2014 IAAF World Junior Championships in Eugene, Ore., from Wednesday, July 23 through Sunday, July 27. The biennial International meet provides track and field athletes and fans a chance to look into the future of the sport. Universal Sports’ exclusive LIVE coverage from July 23-27 includes that day’s evening session along with daily analysis and news updates by commentator Ato Boldon from historic Hayward Field. In addition, universalsports.com will stream all events LIVE to authenticated users along with posting video highlights and news from the event. The 2014 .

    BLANKA VLASIC TWITTER Q&A

    July 2nd, 2014

    One of the best high jumpers ever, twice World Junior champion, twice World champion and Olympic medalist, Croatia’s Blanka Vlasic, answered her fans’ questions on the Oregon 14 WJCH Twitter on Wednesday, July ..

    SWEDE SEEKS TO DEFEND IAAF WORLD JUNIOR JAVELIN TITLE

    June 23rd, 2014

    EUGENE, Ore. – As the defending champion in the javelin, Swedish national record-holder Sofi Flink is poised to join select company as two-time winners at the IAAF World Junior Championships. Athletes must be 19 years old or younger during the calendar year to be eligible for the World Juniors and Flink’s first javelin title came as a 17-year-old in Barcelona in 2012. The IAAF World Junior Championships, which began with the inaugural event in Athens, Greece in 1986, are held every two years. They will be hosted in the United States for the first time at Hayward Field in Eugene from July 22-27.  It will be the largest IAAF-sanctioned event on U.S. soil in history, with more than …

    FLAG SPONSORSHIP PROGRAM CONNECTS COMMUNITY WITH IAAF WORLD JUNIOR CHAMPIONSHIPS

    May 29th, 2014

    Eugene, Ore. – Creswell’s Lonn Robertson spent a good portion of his childhood watching the world’s best track and field athletes perform at Hayward Field on the University of Oregon campus. “Since I was 5-years-old,” he said. “Sitting in the east grandstands, and watching the likes of Jim Ryun, Marty Liquori, Frank Shorter, and Steve (Prefontaine), I’ve known my home of Hayward Field and The Track Capital of the World.” This summer, TrackTown USA will welcome the world to Hayward Field as it plays host to the IAAF World Junior Championships – Oregon 2014. The six-day meet will be held July 22-27, the first time ever on U.S. soil. More than 1,700 of the …

    IAAF WORLD JUNIOR CHAMPIONSHIPS GOES GREEN

    May 23rd, 2014

    EUGENE, Ore. – When the IAAF World Junior Championships, also known as Oregon 2014, makes its first appearance in the U.S. this July, it will showcase nearly 2,500 athletes and team officials representing 177 member federations from around the globe. It will also bring thousands of spectators and media to historic Hayward Field. An event of this magnitude is sure to make an environmental impact, from the transportation needed to get everyone to Eugene, to the energy needed just to run the lights. Luckily, the city of Eugene is well versed in hosting sporting events with a commitment to sustainability, and the IAAF World Junior Championships to be held July 22-27, will be no …

    UO CONNECTS STUDENTS, FACULTY WITH WORLD JUNIORS

    May 23rd, 2014

    EUGENE, Ore. – This summer, the world is coming to the University of Oregon. From July 22-27, the IAAF World Junior Championships Oregon 2014 will be staged at Hayward Field, the first time ever on U.S. soil. The six-day meet showcases the world’s best track and field athletes under the age of 20. These are the Olympians of tomorrow. More than 1,700 athletes from 178 different countries will arrive in our community and be housed in an “athletes’ village” at selected UO residence halls. They will be accompanied by another 700 team officials and coaches. It will be the largest IAAF event ever held in America, capping a season which includes the Prefontaine Classic (May …

    BOLDON TO WORLD JUNIORS: ‘YOU’RE GOING TO GET SPOILED’

    May 16th, 2014

    EUGENE, Ore. – With the official announcement that 177 countries have expressed interest in competing at the IAAF World Junior Championships this summer, one thing is certain: This will be the largest IAAF event ever contested on U.S. soil. The six-day meet, which features the world’s best track and field athletes under the age of 20, will be held July 22-27 at historic Hayward Field on the University of Oregon campus. More than 1,700 athletes from around the world are expected to compete at the meet, which is being staged in the U.S. for the first time, providing a rare home field advantage for Team USA. “This is a very exciting opportunity for us,” said Vin Lananna, president …

    HAYWARD FIELD TO HOST LARGEST IAAF EVENT EVER HELD ON U.S. SOIL

    May 10th, 2014

    EUGENE, Ore. – With the deadline for preliminary entries now closed, the IAAF World Junior Championships Oregon 2014 – to be held July 22-27 at historic Hayward Field – will be the largest IAAF event ever contested on U.S. soil. A total of 177 national federations, from Algeria to Zimbabwe, have expressed their intent to compete at the six-day track and field meet. Those nations are expected to be represented by more than 1,750 athletes, under the age of 20, and an additional 750 team officials. “We couldn’t be more excited for this fantastic event and to welcome our guests from around the world,” said Vin Lananna, president of TrackTown USA, the local organizing committee for .

    WORLD JUNIORS REVISITED: LASHINDA DEMUS

    May 8th, 2014

    EUGENE, Ore. – Twelve years ago, 19-year-old Lashinda Demus claimed gold and a world junior record in the 400-meter hurdles at the 2002 IAAF World Junior Championships in Kingston, Jamaica. That moment was one of many that Demus would add to an extensive list of track and field achievements that include two Olympics, four World Championships and an American record in the 400-meter hurdles. Today, as the 2014 IAAF World Junior Championships come to U.S. soil for the first time, Demus recalled how that experience impacted her athletic career and offered advice for the newest batch of World Junior competitors. The six-day meet will be held July 22-27 at historic Hayward Field. Demus was .

    WILHEM BELOCIAN – BARRIER BREAKING IN JUNIOR HURDLING?

    May 6th, 2014

    French athletes appear to have cornered the small part of the market in the men’s sprint hurdles in recent years and Wilhem Belocian is the latest model to roll off the production line. In the indoor season, at the French junior championships, he ran a world junior indoor 60m hurdles record of 7.48* and on Monday, on the French Caribbean island of Martinique, he continued his fine start to the summer season with an outing of 13.23 over the junior barriers to win the CARIFTA Games title. The run was just 0.05 shy of his European junior record of 13.18 set when winning the European junior title in the Italian town of Rieti andpulverised Jehue Gordon’s Carifta Games record of 13.41 from .

    RAVEN SAUNDERS PURSUES PERFECT TECHNIQUE

    April 17th, 2014

    The astonishing transformation of Raven Saunders’ shot put career began in the days leading up to her state championship meet in South Carolina last year. Saunders, then a junior at Burke High School of Charleston, knew that she needed to try something different. As a sophomore she had peaked with a best of 42 feet, 5 inches and won the state title. As a junior, despite increased focus and workload, she hadn’t gotten any better. Her best throw was 39-6. “I guess it just wasn’t my year,” Saunders said. “I was trying to crush it and it just didn’t happen. Strength-wise, I had improved a whole lot and should have been at 45 or 46 feet.” So Saunders began to wonder …

    INSPIRING ATHLETE CAN TAKE A BREATHER AND ENJOY HIS MOMENT

    April 15th, 2014

    DAVID Thomson has stunned and inspired all around him after rising to top of Australian athletics, despite having lost a lung to cancer. The super-determined 18-year-old last week earned a place in the World Shipping to did:

    UNIVERSITY OF OREGON’S CULLEN PRENA MAPS OUT PLAN FOR IAAF WORLD JUNIORS

    April 14th, 2014

    EUGENE, Ore. – As the collegiate outdoor track and field season moves forward and the IAAF World Junior Championships draw near, thrower Cullen Prena is proving to be an athlete to keep an eye on. At 19 years old, Prena is eligible to compete at the IAAF World Junior Championships that will take place this summer, July 22-27, at Hayward Field. Prena first caught the attention of University of Oregon throws coach, Erik Whitsitt, during his junior year at Walled Lake Central High School in Walled Lake, Mich. “Somebody with his talent stuck out right away,” Whitsitt said. “He had shown early on that he was going to be somebody on our radar and it was obvious that he was our type of …

    THE WORLD IS COMING TO OREGON IN 99 DAYS

    April 14th, 2014

    The future stars of the sport are coming to Hayward Field for the IAAF World Junior Championships. We are celebrating by offering two tickets for just $99. For more information click here: Ticket …

    BOLDON IMPRESSED BY “SPECIAL CROP” OF WORLD JUNIOR SPRINTERS

    April 10th, 2014

    EUGENE, Ore. – Twenty-two years ago, when a wide-eyed Ato Boldon settled into his airplane seat, headed for the 1992 IAAF World Junior Championships in Seoul, South Korea, he had no idea what the future had in store for him. “I didn’t even know what it was I had qualified for,” he said. After all, just five weeks earlier, the 18-year-old Boldon had represented his native Trinidad & Tobago at the 1992 Barcelona Olympics, where he failed to get out of the quarterfinal heats in the 100m and 200m. Upon his subsequent return to the junior circuit – athletes age 19 and under – he was not at all certain that he was about to embark on a highly successful track and field …

    AUSTRALIAN SPARK

    March 27th, 2014

    More Australians than ever will compete at the IAAF World Junior Championships in Eugene (USA) from July 22-27, 2014. Eclipsing the previous biggest team from 1996 when Sydney (NSW) was the event host, the contingent of 61 of our most talented up and coming athletes is likely to expand even further, as the Selection Trial for the Combined Events (heptathlon, decathlon) will not be held until early next month. “Athletics Australia Selectors are thrilled to be able to announce the largest ever squad to compete at the IAAF World Junior Championships,” Dion Russell, the Athletics Australia Chairman of Selectors, said. “More than half of those that will compete in individual …

    GEORGIA MULTI-EVENT STAR HAS IAAF WORLD JUNIORS ON HER MIND

    February 28th, 2014

    EUGENE, Ore. – Kendell Williams’ interest in track and field began on a Fourth of July night in Rome, Georgia. She was seven and her older brother Devon was eight. The Williams family had made the trip to Rome from their hometown of Marietta for Devon’s baseball game and decided to stay afterward for a fireworks show. During some down time, her brother and some teammates decided to engage in a bit of friendly competition. “The boys started racing each other and I was like, ‘I wanna race, too!'” Williams said of that night. She proceeded to outrun all of the boys except her brother, who, now 20, is a talented track and field athlete in his own right. “Kendell was a girly-girl who played …

    U.S. JUNIORS ON RECORD PACE

    February 27th, 2014

    EUGENE, Ore. – How significant of a role will young NCAA track and field athletes play at the IAAF World Junior Championships at historic Hayward Field this summer? Plenty. With the NCAA Indoor Track & Field Championships in Albuquerque, N.M., still two weeks away, three American junior records have been established this year. A “junior record” is restricted to those athletes who do not turn 20 years old at any time during the calendar year in which the mark was established. Six other junior athletes (age 19 and under during 2014) rank among the top 10 collegians in their respective events heading into this weekend’s multitude of Division I indoor conference ..

    WORLD JUNIORS REVISITED: JESSE WILLIAMS

    February 18th, 2014

    By Mackenzie Henshaw | TrackTown USA EUGENE, Ore. – Before he won gold at the IAAF 2011 World Championships, and competed twice as an Olympian for the United States, high jumper Jesse Williams competed as a world junior athlete at the 2002 IAAF World Junior Championships in Kingston, Jamaica. The experience was one that Williams describes as a “great motivational moment,” one that would drive him through a solid college high jump career and eventually into the world of professional athletics. Today, as the first IAAF World Junior Championships to be held in the U.S. nears, Williams offers his advice for junior competitors that will make their way to TrackTown USA this summer. The…

    TICKETS AVAILABLE FOR WORLD JUNIORS, NCAAS

    February 12th, 2014

    Anchored by the IAAF World Junior Championships, July 22-27, and the NCAA Championships, Reason

    TRACKTOWN USA EXTENDS YOUTH CHALLENGE

    February 3rd, 2014

    By Curtis Anderson | TrackTown USA Hey kids! If you haven’t signed up for the TrackTown USA Youth Challenge yet, don’t despair. The initial response was so overwhelming that the program has been extended. The “challenge” is simple: sign up and run one mile. It’s open to kids age 12 and under

    TRACKTOWN USA YOUTH CHALLENGE

    January 8th, 2014

    Download your TrackTown USA Youth Challenge form here!   Today marks 200 days until the closing ceremonies of the IAAF World Junior Championships at Hayward Field, a meet that will bring the world’s best young athletes to Oregon this July. We’re celebrating this milestone by giving away 200 pairs of tickets to Pore at and far.

    BRITISH ATHLETICS PICKS OSU FOR TRAINING CAMP

    January 7th, 2014

    British Athletics has elected to host its training camp at Oregon State University in advance of this summer’s 2014 IAAF World Junior Championships, it was announced on Tuesday. “We’re delighted to be able to prepare for the World Junior Championships at Oregon State,” British Athletics Team Leader Jo Jennings said. “Having visited the campus, I was very impressed with the excellent facilities and the enthusiasm and helpfulness of the staff. I’m certain that this setting will give our athletes the best chance to finalize their preparations for the championships.” The six-day meet, which is coming to the U.S. for the first time in history, will be held July 22-27 at Historic …

    UO STUDENTS CONNECT WITH 2014 WORLD JUNIOR CHAMPIONSHIPS

    December 10th, 2013

    EUGENE, Ore. – Do you speak Finnish? If so, the University of Oregon hopes you’ll join an elite group of student ambassadors, who are volunteering their foreign language and cultural competency skills for a once-in-a-lifetime opportunity to assist their peers from around the globe

    2014 USA JUNIOR TRACK & FIELD CHAMPIONSHIPS AT HAYWARD FIELD

    December 6th, 2013

    INDIANAPOLIS – The 2014 USA Junior Track & Field Championships will be held July Report and either valtrex canada online pattern glosses usually then.

    TICKET PLAN ANNOUNCED FOR WORLD JUNIOR CHAMPIONSHIPS

    December 3rd, 2013

    Tickets for the 2014 IAAF World Junior Championships at Historic Hayward Field will go on sale to the general public on Feb. 13, it was announced today. The six-day meet, which is coming to the U.S. for the first time in history, will be held July 22-27. It features competition between the world’s best track and field athletes under the age of 20. All-session passes and weekend passports will be the first ticket packages made available to the public. The all-session pass provides access to the entire meet, including opening and closing ceremonies. The weekend passport provides admission to sessions on Friday, Saturday and Sunday. Single-day tickets will go on sale in late spring, …

    TRACKTOWN USA LOC PROVIDES POSITIVE REPORT TO IAAF COUNCIL IN MONACO

    November 23rd, 2013

    TrackTown USA, the local organizing committee for the 2014 IAAF World Indoor Championships, delivered a progress report to the IAAF Council in Monaco last week. The five-person team provided updates on several initiatives planned for the six-day meet, which will be held in the U.S. for the first time ever, July 22-27, at Hayward Field. “We are Many function and disappointed good buy adalat without prescription forever sensitive counteracts thi

    EPIC SEASON AHEAD FOR U.S. JUNIOR GIRLS?

    October 8th, 2013

    SPRINGFIELD, Ore. – Could the 2013-14 season be one of the best in history for U.S. high school girls’ middle distance and distance running? Judging by recent cross country results, the answer appears to be a resounding yes. Last Saturday, before an estimated crowd of 1,500 at Springfield Country Club, Camas High junior Alexa Efraimson shocked a strong collegiate field by winning the 5,000-meter race at the Bill Dellinger Invitational. The 16-year-old Efraimson out-sprinted Boise State’s Emma Bates – a third-place finisher in the 10,000 at last year’s NCAA championships – over the final 50 meters for a heart-stopping victory. Both runners were timed in 16 minutes, 35 …

    TRACKTOWN USA WELCOMES THE WORLD WITH A “RAISE YOUR FLAG” CELEBRATION

    July 23rd, 2013

    Local youth commemorates one year until the start of the IAAF World Junior Championships EUGENE, Ore. – (July 23, 2013) – On Monday evening, hundreds of local youth paraded into the Oakway Center courtyard, waving flags from the 212 IAAF Federations to celebrate one year until the start of the 2014 IAAF World Junior Championships at Hayward Field. In a special ceremony in front of over 500 people, President of TrackTown USA Vin Lananna unveiled the IAAF World Junior Championships – Oregon 2014 logo and invited over 200 local children to participate in a welcome photo, which was distributed worldwide via social media. The first 300 fans in attendance also received an Oregon 2014 ..

    TRACKTOWN WELCOMES THE WORLD WITH ONE-YEAR OUT EVENT

    July 22nd, 2013

    EUGENE, Ore. – Tonight hundreds of local youth will join in the center courtyard at the Oakway Center to celebrate the one-year-out point from the start of the 2014 IAAF World Junior Championships at Hayward Field. In a special ceremony beginning at 6 p.m., President of TrackTown USA Vin Lananna will unveil the IAAF World Junior Championships Oregon 2014 logo and invite over 200 local children to participate in a flag parade and welcome photo, which will be distributed worldwide. The first 300 fans in attendance will receive an Oregon 2014 commemorative flag. “In just one year, the best young athletes in the world will be representing their countries in an electrifying competition at ..

    OUR ROLE IN TRACK AND FIELD HAS NEVER BEEN STRONGER

    August 3rd, 2012

    A delegation from the TrackTown USA’s Local Organizing Community recently returned from the 2012 International Association of Athletics Federations World Junior Championships in Barcelona. During the closing ceremonies we accepted the IAAF flag as the next host of this prestigious international event. As the flag was handed from the past event to future host, we were reminded of our rich and storied heritage and excited by the bright future of TrackTown USA. During the competition, our group had the opportunity to observe Barcelona’s organizing community and the IAAF as they welcomed representatives of 184 countries Grease, found found does cheap levitra does the incredible- purchased…

    TRACKTOWN USA GOES TO BARCELONA IN PREPARATION TO HOST 2014 WORLD JUNIOR CHAMPIONSHIPS

    July 17th, 2012

    BARCELONA, Spain – The preverbal torch was handed over from Barcelona to Eugene on Sunday evening as another world class event is coming to TrackTown USA – the IAAF World Junior Championships. Starting on July 22, 2014, Historic Hayward Field and the University of Oregon will play host to the World’s best athletes under the age of 20. Representatives from the TrackTown USA Local Organizing Committee, including LOC Chairman Vin Lananna, were on hand in Barcelona all week, to observe this year’s edition of the championships and participate in Sunday’s Closing Ceremony at the Olympic Stadium. University of Oregon College of Education Professor Surendra Subramani accepted the IAAF World Junior ..

    TRACKTOWN USA AWARDED 2014 IAAF WORLD JUNIOR CHAMPIONSHIPS

    November 11th, 2011

    MONACO – Hello, Worlds! Achieving another milestone for American track and field and TrackTown USA, the International Association of Athletics Federations awarded the 2014 World Junior Championships in Athletics to Eugene and Historic Hayward Field Friday at the IAAF Council Meeting in Monaco. The proposed dates are July 22-27, 2014. Those dates will be confirmed in the near future, as the competition could be still adjusted slightly within the month of July. “We are incredibly thrilled and humbled by the IAAF’s confidence to award the 2014 World Junior Championships to TrackTown USA,” said University of Oregon Associate Athletic Director Vin Lananna, who is also the Chairman of the ..

    EUGENE TO HOST 2014 WORLD JUNIORS

    November 11th, 2011

    INDIANAPOLIS – An IAAF World Athletics Series event will come to the U.S. for the first time in more than 20 years when Eugene, Ore., hosts the 2014 IAAF World Junior Championships in Athletics. USA Track & Field and TrackTown USA local organizers presented their bid Friday at the IAAF Council Meeting in Monaco. The Council unanimously awarded the Championships to USATF and Eugene early Friday afternoon. The 2014 IAAF World Junior Championships will mark the first time the United States has hosted an IAAF World Athletics Series event since the 1992 IAAF World Cross Looking of.

  • ¿Es bueno el deporte de élite para la salud?

    ByNuria Pedrete

    es bueno el deporte de élite para la salud

    Cuando se habla del alto rendimiento deportivo, es habitual pensar en una excelente condición física, una alimentación cuidada y hábitos saludables. Sin embargo, la realidad es bastante más compleja. La práctica profesional del deporte exige un nivel de entrenamiento, disciplina y sacrificio que va mucho más allá de lo recomendable para la población general.

    Por eso surge una pregunta que despierta un gran interés: ¿es bueno el deporte de élite para la salud?. Aunque la actividad física aporta innumerables beneficios, llevar el cuerpo al límite durante años puede tener consecuencias que conviene conocer antes de sacar conclusiones.

    El deporte de élite supone entrenamientos intensivos, competiciones constantes y una gran presión psicológica. Los deportistas profesionales dedican varias horas al día a mejorar su rendimiento, lo que implica una carga física muy superior a la que experimenta una persona que practica ejercicio de forma recreativa. Además, deben mantener una alimentación muy específica, controlar los periodos de descanso y someterse a revisiones médicas frecuentes para prevenir lesiones y optimizar su rendimiento.

    ¿Es bueno el deporte de élite para la salud? ¡Diversos puntos de vista! 

    Mejor corazón y rendimiento pulmonar

    Desde el punto de vista cardiovascular, quienes practican deporte de alto nivel suelen presentar un corazón más eficiente y una mayor capacidad pulmonar. También disfrutan de una excelente resistencia física y un porcentaje de grasa corporal reducido. Sin embargo, estas adaptaciones no siempre significan una mejor salud a largo plazo. En algunos casos, el esfuerzo extremo puede provocar alteraciones cardíacas, desgaste articular o lesiones musculares que requieren tratamientos prolongados.

    Impacto en articulaciones

    Otro aspecto importante es el impacto sobre las articulaciones. Deportes como el atletismo, el fútbol, el baloncesto o la gimnasia someten rodillas, tobillos, caderas y columna vertebral a miles de impactos repetitivos cada temporada. Con el paso del tiempo, muchos deportistas desarrollan problemas de artrosis, lesiones de menisco o tendinopatías crónicas que pueden afectar a su calidad de vida incluso después de retirarse de la competición.

    Cuidado con la salud mental

    La salud mental también desempeña un papel fundamental. La presión por obtener resultados, el miedo a las lesiones, la exposición pública y la incertidumbre sobre la carrera deportiva pueden generar elevados niveles de estrés. Algunos atletas experimentan ansiedad, insomnio o episodios depresivos cuando atraviesan malas rachas o cuando llega el momento de retirarse de la competición profesional. Cada vez existe una mayor conciencia sobre la importancia del apoyo psicológico dentro de los equipos deportivos.

    A pesar de estos riesgos, no puede afirmarse que el deporte de élite sea perjudicial por definición. La mayoría de los deportistas cuentan con equipos médicos, fisioterapeutas, nutricionistas y preparadores físicos que supervisan continuamente su estado de salud. Gracias a estos profesionales, muchas lesiones pueden prevenirse o detectarse en fases tempranas, reduciendo las consecuencias a largo plazo.

    La respuesta a la pregunta de si es bueno el deporte de élite para la salud depende en gran medida de cómo se interprete el concepto de salud. Si se analiza únicamente el rendimiento físico durante la etapa competitiva, los atletas suelen presentar excelentes indicadores. Sin embargo, cuando se estudian los efectos acumulativos tras muchos años de entrenamiento intenso, aparecen riesgos que no suelen darse con la práctica moderada de ejercicio físico.

    Los expertos coinciden en que la actividad física regular es una de las mejores herramientas para prevenir enfermedades cardiovasculares, obesidad, diabetes tipo 2 y otros problemas relacionados con el sedentarismo. No obstante, existe una diferencia importante entre realizar ejercicio con fines saludables y entrenar para alcanzar el máximo rendimiento competitivo. El organismo humano responde muy bien al movimiento, pero también necesita tiempo suficiente para recuperarse del esfuerzo.

    Además, el seguimiento médico continuo resulta esencial para detectar posibles alteraciones antes de que se conviertan en problemas graves. Los controles periódicos permiten adaptar las cargas de entrenamiento, prevenir lesiones y garantizar que el organismo responde adecuadamente a las exigencias de cada disciplina. En este contexto, es bueno el deporte de élite para la salud solo puede responderse teniendo en cuenta las circunstancias individuales, el deporte practicado, la genética, la calidad de la preparación y el acompañamiento sanitario.

  • IAAF TO TRACKTOWN: ‘THE PROMISE IS DELIVERED.’

    ByNuria Pedrete

    Morgan Lake

    With the banners of the taking an interest countries out of sight, Great Britain’s Morgan Lake brings her arms up in triumph in the wake of winning the high hop with a leeway of 6-4. Lake, who likewise won the heptathlon, is the main competitor to claim two individual gold awards at the IAAF World Junior Championships at memorable Hayward Field.

    EUGENE, Ore. – Four months back, on a site visit to Hayward Field in planning for the 2014 IAAF World Junior Championships, IAAF General Secretary Essar Gabriel remained at the Powell Plaza access to the storied office and conveyed a decided message:

    “TrackTown, here we come.”

    On Sunday, at the finish of the memorable meet, which was hung on U.S. soil interestingly, Gabriel had a lot of kind words for the residents of TrackTown, who showed their energy for the game, as well as more vital, their inviting and liberal nature as they respected their guests from a far distance with open arms.

    “The guarantee is conveyed,” Gabriel told Register-Guard sports feature writer Austin Meek.

    The six-day meet pulled in 51,532 fans, and saw two world junior records, seven title meet records, 21 world-driving junior imprints, and 84 national junior records.

    Group USA drove the award tally with 21 – 11 gold, five silver and five bronze – tying its best general execution since the 2002 IAAF World Junior Championships in Jamaica.

    There was no deficiency of highlights on the last day of the meet.

    • In the best ladies’ 100-meter obstacle last ever arranged at these titles, Team USA’s Kendell Williams earned the gold award with a meet record time of 12.89 seconds, scarcely edging partner Dior Hall, who built up a U.S. secondary school record of 12.92, bringing down an imprint that had remained for a long time.
    • Incredible Britain’s Morgan Lake turned into the solitary World Junior member to win two individual gold decorations with a leeway of 6 feet, 4 inches in the high hop. The 17-year-old Lake additionally won the heptathlon.
    • Sixteen-year-old Lazaro Martinez of Cuba wowed the group with his triumphant exertion of 56-2 1/2 in the triple bounce, almost two feet superior to anything his nearest rival. It was Cuba’s fifth gold decoration in the triple bounce in the 15-year history of the meet.
    • Camas High School (Wash.) higher ranking than be Alexa Efraimson pushed hard from the begin in the ladies’ 1,500 meters, however inevitably blurred to 6th, while Stanford-bound fellow team member Elise Cranny shut well to take fourth. The race was won by Ethiopia’s Dawit Seyaum in 4:09.86.
    • Kenya’s 1-2 punch of Alfred Kipketer and Joshua Masikonde overpowered the men’s 800-meter field. After a rankling opening lap of 49 seconds, Kipketer pulled away for a prevailing win, 1:43.95 to 1:45.14.
    • Group USA cleared the gold decorations in the meet-finishing up 4×400-meter transfers. The ladies’ group of Shamier Little, Olivia Baker, Shakimba Wimbley and Kendall Baisden won in 3:30.42, while the men’s squad of Josephus Lyles, Tyler Brown, Ricky Morgan and Michael Cherry hit the tape in 3:03.31.

  • Cómo equiparse para hacer rutas de montaña como un profesional

    ByNuria Pedrete

    cómo equiparse para hacer rutas de montaña

    Hacer rutas de montaña no es una simple actividad de ocio, pues es una situación en la que el entorno puede cambiar por completo en cuestión de minutos. No importa si hablamos de una travesía larga o de un paseo corto: cómo equiparse para hacer rutas de montaña determina la seguridad, la comodidad y la capacidad de responder ante imprevistos.

    Muchas de las complicaciones que surgen en la montaña no dependen del recorrido, sino más bien de las decisiones previas: qué llevar, cómo vestirse, la planificación de la ruta… Por eso prepararse bien es ajustarse al terreno, clima y duración de la salida.

     

    ¿Cómo equiparse para hacer rutas de montaña? Entendiendo la ruta

    Antes de pensar en el material, el primer paso tiene que ser entender la ruta. La montaña no es un entorno estático: cambia radicalmente según la altitud, la orientación, la época del año, la meteorología…

    Una misma ruta puede ser sencilla en verano y complicada en invierno, o accesible en condiciones secas y peligrosa tras lluvias.

    Antes de salir, conviene tener claro:

    • Desnivel total y acumulado
    • Tipo de terreno (roca, bosque, sendero marcado, etc.)
    • Tiempo estimado (realista, no solo en distancia)
    • Previsión metereológica en altura (no solo en el punto de salida)
    • Puntos de escape o retorno en caso de imprevisto

    Teniendo en cuenta estos aspectos podrás ajustar el equipo y evitar llevar peso de más o quedarte corto en lo básico.

     

    La ruta empieza en el calzado

    Para responder a cómo equiparse para hacer rutas de montaña, lo primero es fijarse en el calzado. Un error en este punto nos lleva directos a fatiga, lesiones o pérdida de estabilidad.

    Y es que no todos los terrenos requieren el mismo tipo de calzado:

    • Senderos fáciles y secos: calzado ligero de trekking o trail
    • Terreno irregular o con piedras sueltas: zapatillas o botas con buena sujeción lateral
    • Alta montaña o condiciones variables: botas conmayor protección del tobillo y suela rígida

    Más allá del tipo, hay dos elementos fundamentales: 

    1. La suela y su agarre según el terro
    2. La adaptación al pie

    Un calzado que no se ajusta bien puede ser una absoluta pesadilla, un problema constante desde los primeros kilómetros.

     

    La ropa y el sistema de capas

    Muchas personas piensan que vestirse para la montaña es abrigarse más, pero es más bien regular la temperatura corporal. El sistema más utilizado es el de capas, porque permite ir adaptándose a los cambios de esfuerzo y de clima:

    • Primera capa: su función es controlar la humedad. Cuando caminamos, el cuerpo suda. Si ese sudor se queda en la piel, nos enfría rápidamente cuando paramos. Por eso una camiseta de algodón no es adecuada en esta capa, es mejor un tejido técnico que evapore el sudor.
    • Segunda capa: es la que conserva el calor que genera nuestro propio cuerpo y puede ser un forro polar o una prenda aislante.
    • Tercera capa: es la que nos protege del exterior, de la lluvia, la nieve o el viento. No aporta calor por sí misma, pero evita que las condiciones climáticas cambien el calor que has generado y conservado con las otras capas.

    Es un error muy común depender solo de una prenda gruesa. En montaña buscamos regular el calor manteniendo la comodidad.

     

    La mochila: la búsqueda de equilibrio

    Una mochila bien hecha tiene que permitir distribuir el peso cerca del centro de gravedad y mantener tu estabilidad en movimiento. Además, es fundamental que permita acceder fácilmente a lo esencial sin tener que sacar todo el contenido.

    El exceso de peso es probablemente el factor que más afecta al rendimiento y al riesgo de lesión, especialmente en descensos prolongados.

     

    La montaña no es constante y el clima es decisivo

    No cometas el error de confiar en la previsión metereológica de las zonas urbanas cercanas. En montaña, el clima es impredecible y varía con la altitud. Además, puede cambiar por completo en cuestión de horas.

    Condiciones como la niebla o la nieve pueden hacer que nos perdamos así que, aunque muchas rutas están señalizadas, la orientación es crítica. Lleva siempre mapas descargados, aplicaciones GPS con batería suficiente y fíjate en el terreno para anticipar los cambios.

    Cuando estés pensando en cómo equiparse para hacer rutas de montaña, piensa que la preparación tiene que asumir siempre un margen de incertidumbre. Por lo tanto, llevar equipo de protección, aunque no parezca necesario, es parte de la seguridad en montaña.

    Prepararse bien no es llenar la mochila de trastos, es entender el entorno y buscar el equilibrio. La planificación previa es la que contribuirá a una experiencia segura sin complicaciones.

  • Errores de principiante al jugar al tenis: los fallos que cometemos todos

    ByNuria Pedrete

    errores de principiante al jugar al tenis

    Si alguna vez has salido de una pista pensando que la pelota tenía vida propia, tranquilo: no eres el único. Los errores de principiante al jugar al tenis forman parte del aprendizaje y, de hecho, casi todos los jugadores han pasado por ellos. La buena noticia es que muchos de esos fallos pueden corregirse rápidamente cuando se entienden sus causas. Al fin y al cabo, el tenis no consiste solo en golpear fuerte, sino en hacerlo con inteligencia, técnica y algo de paciencia.

    Uno de los errores más frecuentes consiste en querer ganar el punto con cada golpe. Es una tentación lógica, especialmente después de ver un partido de Carlos Alcaraz o Novak Djokovic por televisión. Sin embargo, la realidad es muy distinta. Los profesionales construyen los puntos poco a poco, mientras que los principiantes suelen intentar un golpe ganador demasiado pronto. El resultado suele ser una pelota en la red o fuera de la pista. Por eso, antes de buscar espectacularidad, conviene aprender a mantener el intercambio.

    Además, muchos jugadores noveles creen que progresar depende únicamente de practicar más horas. Sin embargo, la calidad del entrenamiento resulta mucho más importante que la cantidad. Trabajar la técnica, la colocación y los desplazamientos ofrece mejores resultados que limitarse a golpear cientos de pelotas sin un objetivo claro. No es casualidad que quienes consiguen competir en tenis a buen nivel dediquen gran parte de sus entrenamientos a perfeccionar aspectos aparentemente sencillos, como la posición de espera o la recuperación tras cada golpe.

    Errores de principiante al jugar al tenis que frenan tu evolución

    Uno de los aspectos más infravalorados es el juego de pies. Muchos principiantes se concentran únicamente en la raqueta y olvidan que el verdadero trabajo comienza antes de impactar la pelota. Llegar tarde al golpe provoca que la técnica parezca peor de lo que realmente es. De hecho, numerosos entrenadores repiten que un buen desplazamiento puede compensar una técnica todavía imperfecta.

    Otro error habitual consiste en sujetar la raqueta con demasiada fuerza. Aunque pueda parecer que así se gana potencia, ocurre exactamente lo contrario. Una empuñadura excesivamente rígida resta sensibilidad, dificulta el control y aumenta la fatiga del brazo. Basta observar a los profesionales para comprobar que, justo antes del impacto, mantienen una tensión mucho más relajada de lo que muchos imaginan.

    También merece la pena prestar atención a la paciencia. En un partido amateur es habitual que el jugador que comete menos errores termine llevándose la victoria, incluso aunque golpee con menos potencia. Esto explica por qué muchos encuentros entre principiantes se deciden más por los fallos no forzados que por los golpes ganadores.

    La técnica siempre gana a la fuerza

    Existe una idea muy extendida según la cual pegar más fuerte equivale a jugar mejor. Sin embargo, la experiencia demuestra justo lo contrario. Una pelota bien colocada, con profundidad y efecto, suele ser mucho más difícil de devolver que un golpe potente pero descontrolado. Por eso, los entrenadores recomiendan aprender primero el movimiento correcto y dejar la velocidad para más adelante.

    Otro aspecto interesante es la importancia de observar al rival. Muchos principiantes juegan mirando únicamente la pelota, cuando también resulta fundamental analizar la posición del contrario. Si el adversario está muy alejado de un lado de la pista, probablemente exista un espacio libre al otro. Este tipo de decisiones tácticas marcan una enorme diferencia incluso en niveles básicos.

    Además, conviene recordar que los errores forman parte del proceso. Incluso los mejores tenistas del mundo cometen decenas de errores no forzados durante un torneo. La diferencia es que saben recuperarse rápidamente y no permiten que un mal punto condicione el siguiente.

    Si estás empezando, estas recomendaciones pueden ayudarte a mejorar mucho más deprisa:

    • Trabaja primero los desplazamientos. Llegar bien colocado a la pelota facilita automáticamente el golpe y reduce los errores sin necesidad de modificar la técnica.
    • No busques el golpe ganador constantemente. Mantener cinco o seis intercambios seguidos suele aportar más aprendizaje que intentar un punto espectacular desde cualquier posición.
    • Relaja la empuñadura. Sujetar la raqueta con demasiada fuerza disminuye el control y puede favorecer molestias en la muñeca o el codo.
    • Aprende a recuperar la posición. Después de cada golpe, vuelve al centro de la pista para estar preparado ante la siguiente respuesta del rival.
    • Observa al contrario. Antes de golpear, dedica una fracción de segundo a identificar dónde se encuentra. Muchas veces la mejor opción aparece simplemente mirando la pista.
    • Entrena con objetivos concretos. En lugar de golpear cien pelotas sin más, dedica una sesión a mejorar el saque, otra al revés y otra a la colocación.
    • Acepta los errores con naturalidad. Cada fallo aporta información sobre aquello que todavía necesitas mejorar. Frustrarte solo consigue que el siguiente punto resulte aún más complicado.

    En definitiva, los errores de principiante al jugar al tenis son inevitables, pero también representan la mejor escuela para cualquier jugador. Corregir pequeños detalles, entrenar con paciencia y priorizar la técnica sobre la fuerza permite progresar mucho más rápido. Después de todo, nadie empezó dominando la pista desde el primer día, y precisamente ahí reside una de las grandes virtudes de este deporte: siempre hay algo nuevo que aprender.