{"id":47836,"date":"2019-11-28T14:29:12","date_gmt":"2019-11-28T12:29:12","guid":{"rendered":"https:\/\/blog.cofb.cat\/?p=47836"},"modified":"2019-11-28T14:29:12","modified_gmt":"2019-11-28T12:29:12","slug":"hipertensio-importancia-lexercici-fisic","status":"publish","type":"post","link":"https:\/\/www.cofb.org\/es\/2019\/11\/28\/hipertensio-importancia-lexercici-fisic\/","title":{"rendered":"Hipertensi\u00f3n: la importancia del ejercicio f\u00edsico"},"content":{"rendered":"<p><strong>La pr\u00e1ctica habitual de ejercicio f\u00edsico produce una disminuci\u00f3n de la presi\u00f3n arterial y tiene efectos favorables<\/strong>\u00a0sobre otros factores de riesgo cardiovasculares. De esta forma, junto con una dieta baja en sodio, la disminuci\u00f3n de peso y la reducci\u00f3n del consumo de alcohol se considera una\u00a0<strong>herramienta no farmacol\u00f3gica de primer orden en la prevenci\u00f3n y tratamiento de la hipertensi\u00f3n arterial<\/strong>\u00a0(HTA).<\/p>\n<p><a href=\"https:\/\/blog.cofb.cat\/wp-content\/uploads\/2019\/11\/ev-C7h_31Lz16Y-unsplash.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-large wp-image-47890\" src=\"https:\/\/blog.cofb.cat\/wp-content\/uploads\/2019\/11\/ev-C7h_31Lz16Y-unsplash-1024x675.jpg\" alt=\"\" width=\"620\" height=\"409\" \/><\/a><\/p>\n<p>Hay que recordar que la <strong>prescripci\u00f3n del ejercicio f\u00edsico<\/strong> en pacientes hipertensos debe ser <strong>guiada por el personal sanitario<\/strong>. As\u00ed se conseguir\u00e1 adaptar la intensidad, frecuencia y duraci\u00f3n a las <strong>caracter\u00edsticas de cada paciente<\/strong>.<\/p>\n<h1><strong>El ejercicio debe ser regular<\/strong><\/h1>\n<p>Lo ideal ser\u00eda hacer <strong>ejercicio todos los d\u00edas<\/strong>, pero con una frecuencia <strong>de 3 a 5 d\u00edas por semana ya se reduce de forma efectiva la presi\u00f3n arterial<\/strong>. Las sesiones deben consistir en una fase de<strong>calentamiento de entre 10 y 15 minutos<\/strong>, seguidos de una de<strong>ejercicio aer\u00f3bic<\/strong>. Ejemplos podr\u00edan ser <strong>andar, nadar o andar en bicicleta<\/strong>. Por \u00faltimo, tambi\u00e9n se recomienda hacer unos <strong>5 a 10 minutos de reducci\u00f3n progresiva<\/strong> del esfuerzo.<\/p>\n<p><a href=\"https:\/\/blog.cofb.cat\/wp-content\/uploads\/2019\/11\/Exercici-f\u00edsic-5.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-48369\" src=\"https:\/\/blog.cofb.cat\/wp-content\/uploads\/2019\/11\/Exercici-f\u00edsic-5.jpg\" alt=\"\" width=\"800\" height=\"800\" \/><\/a><\/p>\n<p>Si bien al principio las sesiones deben ser de una duraci\u00f3n m\u00e1s corta, deben ir <strong>aumentando progresivamente hasta una duraci\u00f3n de 45 a 60 minutos<\/strong>. La <strong>intensidad y la carga<\/strong> de tiempo concreta deben ser <strong>consultadas con un m\u00e9dico<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"box info\"><\/p>\n<h2><strong>\u00bfC\u00f3mo calcular la FCM?<\/strong><\/h2>\n<p>Hay que recordar que la <strong>frecuencia card\u00edaca m\u00e1xima<\/strong> (FCM) se calcula <strong>restando la edad de 220<\/strong>. Durante el entrenamiento, <strong>la frecuencia debe oscilar entre el 60 y el 90% de la FCM<\/strong>. Se calcula multiplic\u00e1ndola por 0,6 y 0,9.<\/p>\n<p>Por <strong>ejemplo<\/strong>, una persona de <strong>55 a\u00f1os<\/strong>, deber\u00e1 hacer el siguiente c\u00e1lculo:<\/p>\n<ul>\n<li><strong>FCM<\/strong>: 220 \u2013 55 a\u00f1os = <strong>165<\/strong><\/li>\n<li>La <strong>frecuencia card\u00edaca durante el entrenamiento<\/strong> debe variar entre:\n<ul>\n<li>165 x 0,6 = <strong>99<\/strong><\/li>\n<li>165 x 0,9 = <strong>149<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><\/div>\n<p><strong>Informaci\u00f3n basada en el contenido de la web de salud\u00a0<a href=\"https:\/\/www.farmaceuticonline.com\/index.php\" target=\"_blank\" rel=\"noopener\">Farmaceuticonline<\/a>:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.farmaceuticonline.com\/hipertensio-i-exercici-fisic\/\">\u00bfPuedo hacer ejercicio f\u00edsico si padezco hipertensi\u00f3n?<\/a>\u00a0(\u00daltima actualizaci\u00f3n: octubre 2019)<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>La pr\u00e1ctica habitual de ejercicio f\u00edsico produce una disminuci\u00f3n de la presi\u00f3n arterial y tiene efectos favorables sobre otros factores de riesgo cardiovascular. De esta forma, junto con una dieta baja en sodio, la disminuci\u00f3n de peso y la reducci\u00f3n del consumo de alcohol se considera una herramienta no farmacol\u00f3gica de primer orden en la [\u2026]<\/p>","protected":false},"author":1,"featured_media":48373,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,47],"tags":[3709,2615,3710,3711,3712,39,3713,3714,3715,3043,3716,3717,3718,313,3719,3720,2305,3721,3722],"class_list":["post-47836","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-destacats","category-recomanacions-del-farmaceutic","tag-aerobic","tag-alcohol","tag-bicicleta","tag-caminar","tag-cardiovascular","tag-dieta","tag-disminucio-de-pes","tag-escalfament","tag-exercici","tag-exercici-fisic","tag-fcm","tag-frequencia-cardiaca-maxima","tag-hipertensio","tag-hipertensio-arterial","tag-hta","tag-nedar","tag-pressio-arterial","tag-refredament","tag-sodi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hipertensi\u00f3: la import\u00e0ncia de l&#039;exercici f\u00edsic - Col\u00b7legi de Farmac\u00e8utics de Barcelona<\/title>\n<meta name=\"description\" content=\"La pr\u00e0ctica habitual de l&#039;exercici f\u00edsic redueix el risc d&#039;hipertensi\u00f3, perqu\u00e8 produeix una disminuci\u00f3 de la pressi\u00f3 arterial i t\u00e9 efectes favorables sobre altres factors de risc cardiovasculars. 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