{"id":127,"date":"2025-07-17T08:41:35","date_gmt":"2025-07-17T11:41:35","guid":{"rendered":"https:\/\/esquel.org.ar\/prensa\/?page_id=127"},"modified":"2025-07-17T08:48:49","modified_gmt":"2025-07-17T11:48:49","slug":"estacion-4-senda-aerobica","status":"publish","type":"page","link":"https:\/\/esquel.org.ar\/prensa\/estacion-4-senda-aerobica\/","title":{"rendered":"Estaci\u00f3n 4 \u2013 Senda Aer\u00f3bica"},"content":{"rendered":"\n

Circuito Saludable \u2013 Miembros inferiores<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\u00bfQu\u00e9 pod\u00e9s trabajar en esta estaci\u00f3n?<\/h3>\n\n\n\n

Esta estaci\u00f3n est\u00e1 pensada para fortalecer los miembros inferiores, <\/strong>muslo, pierna y pie. Eleg\u00ed el ejercicio que mejor se adapte a tu nivel de actividad f\u00edsica.<\/p>\n\n\n\n

Nivel 1: Sedentario<\/summary>\n

Poca actividad f\u00edsica con factores de riesgo<\/strong><\/p>\n\n\n\n

Ejercicio:<\/strong> Subir y bajar de plataforma baja
Duraci\u00f3n:<\/strong> 3 series de 8 repeticiones
Plataforma baja<\/em>
\ud83d\udca1 Concentrate en mantener el equilibrio. Us\u00e1 una superficie
firme y estable para evitar ca\u00eddas.<\/p>\n<\/details>\n\n\n\n

Nivel 2: No sedentario<\/summary>\n

Actividad f\u00edsica suave sin factores de riesgo<\/strong><\/p>\n\n\n\n

Ejercicio:<\/strong> Subir y bajar de plataforma media
Duraci\u00f3n:<\/strong> 3 series de 8 repeticiones
Plataforma media<\/em>
\ud83d\udca1 Consejo: Sub\u00ed con una pierna a la vez y alternalas en cada repetici\u00f3n
para trabajar ambas por igual.<\/p>\n<\/details>\n\n\n\n

Nivel 3: Atl\u00e9tico<\/summary>\n

Actividad f\u00edsica suave sin factores de riesgo<\/strong><\/p>\n\n\n\n

Ejercicio:<\/strong> Subir y bajar de plataforma alta
Duraci\u00f3n:<\/strong> 3 series de 8 repeticiones
Plataforma alta<\/em>
\ud83d\udca1 Pod\u00e9s agregar un leve impulso al subir para intensificar el
trabajo muscular, pero siempre con control.<\/p>\n<\/details>\n\n\n\n

\n\n\n\n

\ud83d\udca7 Record\u00e1:<\/h3>\n\n\n\n
    \n
  • Hidratate<\/strong> antes, durante y despu\u00e9s del ejercicio.<\/li>\n\n\n\n
  • Disfrut\u00e1<\/strong> una alimentaci\u00f3n saludable: frutas, verduras y alimentos frescos.<\/li>\n\n\n\n
  • Cuid\u00e1<\/strong> el medio ambiente: us\u00e1 los cestos y respet\u00e1 la naturaleza.<\/li>\n<\/ul>\n\n\n\n
    \n\n\n\n

    \ud83c\udf4e Disfrut\u00e1 comiendo rico y sano<\/h3>\n\n\n\n
      \n
    • Eleg\u00ed alimentos frescos y naturales (sin aditivos, conservantes ni sal).<\/li>\n\n\n\n
    • Prefer\u00ed alimentos livianos (sin az\u00facar o grasas a\u00f1adidas).<\/li>\n\n\n\n
    • Inclu\u00ed variedad de frutas, vegetales y legumbres.<\/li>\n<\/ul>\n\n\n\n
      \n\n\n\n

      \ud83c\udf31 Cuidemos el medio ambiente<\/h3>\n\n\n\n
        \n
      • Si disfrut\u00e1s de esta senda, ayudanos a cuidarla:<\/li>\n\n\n\n
      • \ud83d\uddd1\ufe0f Us\u00e1 los cestos de residuos.<\/li>\n\n\n\n
      • \ud83c\udf3f Respet\u00e1 plantas y animales.<\/li>\n\n\n\n
      • \ud83d\udeb6 Dej\u00e1 solo tus huellas.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

        Circuito Saludable \u2013 Miembros inferiores \u00bfQu\u00e9 pod\u00e9s trabajar en esta estaci\u00f3n? Esta estaci\u00f3n est\u00e1 pensada para fortalecer los miembros inferiores, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"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":"","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-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":"","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-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":"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":""},"mobile":{"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":""}},"footnotes":""},"class_list":["post-127","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/pages\/127","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/comments?post=127"}],"version-history":[{"count":2,"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/pages\/127\/revisions"}],"predecessor-version":[{"id":131,"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/pages\/127\/revisions\/131"}],"wp:attachment":[{"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/media?parent=127"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}