{"id":4963,"date":"2016-11-15T17:41:44","date_gmt":"2016-11-15T17:41:44","guid":{"rendered":"http:\/\/www.andesrace.pe\/?p=4963"},"modified":"2024-02-07T11:38:50","modified_gmt":"2024-02-07T11:38:50","slug":"aclimatacion-en-altura","status":"publish","type":"post","link":"https:\/\/www.andesrace.pe\/en\/aclimatacion-en-altura\/","title":{"rendered":"ACLIMATACION"},"content":{"rendered":"<h1><strong>ACLIMATACION<\/strong><\/h1>\n<p><span style=\"font-weight: 400;\">Aclimataci\u00f3n en altura. \u201cA mi no me afecta la altura\u201d, podr\u00eda ser la expresi\u00f3n m\u00e1s escuchada a la hora de preguntarle a los trail runners sobre su preparaci\u00f3n para competir en cotas elevadas. No obstante, las recomendaciones que ofrecemos a continuaci\u00f3n est\u00e1n dedicadas tambi\u00e9n a los que efectivamente han alcanzado adaptarse de manera adecuada a la altitud.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Para correr en altitud, es importante tener presente algunas premisas que te servir\u00e1n tanto para el proceso de adecuaci\u00f3n de tu cuerpo a la altitud, como para mantener o conservar la aclimataci\u00f3n.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">La hidrataci\u00f3n<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hidratarse es fundamental para una correcta aclimataci\u00f3n en altura, para que el cuerpo inicie el proceso de aclimataci\u00f3n o adaptaci\u00f3n a la altitud. Uno o dos d\u00edas antes de comenzar tu proceso de adaptaci\u00f3n no descuides tu consumo de l\u00edquidos. Igualmente, mientras permanezcas en altitud, ten presente hidratarte frecuentemente pues aun cuando no sientas sed las condiciones atmosf\u00e9ricas podr\u00edan deshidratarte sin que te des cuenta.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">La alimentaci\u00f3n<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hasta que no est\u00e9s perfectamente aclimatado a la altura, desincorpora las grasas y las prote\u00ednas a tu dieta durante el proceso de aclimataci\u00f3n. Los carbohidratos y los az\u00facares ser\u00e1n tu mejor aliado durante este proceso. N\u00e1useas y v\u00f3mitos pueden ser la consecuencia de no cuidar tu alimentaci\u00f3n en las etapas iniciales de la aclimataci\u00f3n.<\/span><\/p>\n<p>CONOCE M\u00c1S SOBRE EL <a href=\"https:\/\/www.andesrace.pe\/en\/mal-de-altura-y-aclimatacion\/\" target=\"_blank\" rel=\"noopener\">MAL DE ALTURA<\/a><\/p>\n<h2><span style=\"font-weight: 400;\">Caminar y no correr<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">El proceso de aclimataci\u00f3n requiere que asciendas a cotas elevadas de manera gradual, y tu adaptaci\u00f3n ser\u00e1 m\u00e1s efectiva y r\u00e1pida mientras m\u00e1s tranquilas sean tus caminatas en altitud. Al contrario, correr en altitud podr\u00eda dificultar el proceso de adaptaci\u00f3n adem\u00e1s de generarte dolor de cabeza, n\u00e1useas, indigesti\u00f3n, entre otras dolencias.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Cada actividad a su tiempo<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No trates de combinar ambas actividades (entrenamiento y aclimataci\u00f3n) pues cada uno de estos procesos requiere no solamente diversas actividades sino tambi\u00e9n diferentes requerimientos nutricionales, adem\u00e1s de presentar diversas condiciones ambientales y climatol\u00f3gicas.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Aclimatar al final<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Recuerda que debes ante todo adaptar tu cuerpo a la altitud cuando ya est\u00e9s totalmente entrenado y acerc\u00e1ndose la fecha de la competencia para no perder la condici\u00f3n de aclimatado con el paso del tiempo.<\/span><\/p>\n<p>\u00bfYA CONOCES LA CARRERA <a href=\"http:\/\/www.lachaytrail.com\/\" target=\"_blank\" rel=\"noopener\">LACHAY TRAIL<\/a>?<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>ACLIMATACION Aclimataci\u00f3n en altura. \u201cA mi no me afecta la altura\u201d, podr\u00eda ser la expresi\u00f3n m\u00e1s escuchada a la hora de preguntarle a los trail runners sobre su preparaci\u00f3n para&#8230;<\/p>","protected":false},"author":1,"featured_media":10565,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-4963","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Aclimataci\u00f3n en altura ACLIMATACION - ANDES RACE<\/title>\n<meta name=\"description\" content=\"Aclimataci\u00f3n en altura. Es importante adaptarse de manera gradual y seguir algunas recomendaciones b\u00e1sicas para evitar el mal de altura.\" \/>\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.andesrace.pe\/en\/aclimatacion-en-altura\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aclimataci\u00f3n en altura ACLIMATACION - ANDES RACE\" \/>\n<meta property=\"og:description\" content=\"Aclimataci\u00f3n en altura. 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