{"id":3978,"date":"2017-02-10T13:16:09","date_gmt":"2017-02-10T12:16:09","guid":{"rendered":"https:\/\/sompirineu.cat\/senderia\/?p=3978"},"modified":"2022-03-16T09:42:55","modified_gmt":"2022-03-16T08:42:55","slug":"3978-2","status":"publish","type":"post","link":"https:\/\/sompirineu.cat\/senderia\/3978-2\/","title":{"rendered":"La paradoxa de caminar: pot ser millor que c\u00f3rrer?"},"content":{"rendered":"
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Sovint ens hem plantejat que pot ser millor, caminar o c\u00f3rrer. La resposta \u00e9s molt clara. Dep\u00e8n de cada persona, del moment en que es troba, l\u2019estat de forma, la salut de les seves articulacions, el temps del qual disposa, els seus objectius…<\/em><\/p>\n<\/div>\n

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Abans de comen\u00e7ar, hem preguntar-nos: De quant temps disposo? Estic en forma? Tinc una bona t\u00e8cnica? Quin \u00e9s el meu objectiu? Qu\u00e8 m\u2019agrada m\u00e9s? Pateixo alguna lesi\u00f3? Puc disposar d\u2019un assessorament per part d\u2019un expert?<\/p>\n<\/div>\n<\/div>\n

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Fins fa poc, els estudis comparatius entre caminar i c\u00f3rrer posaven \u00e8mfasi en el temps dedicat a l\u2019activitat quan comparaven els seus beneficis. Amb el running, al ser un exercici m\u00e9s intens, s\u2019obtenien millors resultats a nivell cardiovascular, estat de forma, p\u00e8rdua de pes, prevenci\u00f3 de malalties, etc.<\/p>\n

Un estudi del Laboratori Nacional Lawrence Berkeley de Calif\u00f2rnia, publicat a l\u2019abril del 2013, a l\u2019edici\u00f3 online de la revista Arteiosclerosis, Thrombosis and Vascular Biology, no valorava el temps, sin\u00f3 la dist\u00e0ncia recorreguda. Es van seguir durant 6 anys a 33.060 corredors i 15.045 persones que caminaven, obtenint beneficis bastant similars sempre i quan el despla\u00e7ament fos el mateix.<\/p>\n

Punts forts de caminar<\/strong><\/span>
\nPer una banda, tenint en compte possibles complicacions de salut, es va observar en corredors una reducci\u00f3 del risc de patir hipertensi\u00f3 arterial del 4\u20192%, de colesterol alt del 4\u20193%, de \u00a0diabetis del 12\u20191% i de malalties coron\u00e0ries del 4\u20195%. En canvi, els que caminaven, obtenien un 7\u20192% en hipertensi\u00f3, un 7% en colesterol, un 12\u20193% en diabetis i un 9\u20193% en malalties coron\u00e0ries. En aquest cas, caminar \u00e9s lleugerament superior a c\u00f3rrer.<\/p>\n

Punts forts de c\u00f3rrer<\/strong><\/span>
\nAltres aspectes que es van valorar, per altre banda, s\u00f3n la p\u00e8rdua de pes i el temps de dedicaci\u00f3. Per assolir uns mateixos objectius, els que caminaven havien d\u2019estar una mica m\u00e9s del doble d\u2019estona. Els corredors, a m\u00e9s, perdien pes m\u00e9s r\u00e0pidament que els caminadors. Un altre estudi, realitzat a la Universitat de Wyoming, ens pot explicar el perqu\u00e8: els corredors, despr\u00e9s de fer exercici, consumien de mitja 200 calories menys de les que gastaven. Els que caminaven, en canvi, consumien 50 calories m\u00e9s. Aix\u00f2 \u00e9s degut a que les persones que acaben de c\u00f3rrer, presenten una concentraci\u00f3 m\u00e9s elevada de l\u2019hormona p\u00e8ptid YY, la funci\u00f3 de la qual \u00e9s suprimir l\u2019apetit. Aqu\u00ed, c\u00f3rrer guanya a caminar.<\/p>\n

Exig\u00e8ncies de c\u00f3rrer<\/strong><\/span>
\nPer\u00f2 alhora de decidir quina activitat \u00e9s la m\u00e9s adequada, no nom\u00e9s podem tenir en compte aquests factors. El running, requereix un nivell t\u00e8cnic elevat per al seu correcte desenvolupament, sempre ha anat lligat a un major desgast (l\u2019impacte \u00e9s entre 2 i 3 cops el nostre pes corporal), \u00e9s imprescindible estar en bona forma i no patir sobrep\u00e8s o alteracions articulars. Les sobrec\u00e0rregues i les lesions, s\u00f3n m\u00e9s comunes que les que pots patir caminant. Sortint a c\u00f3rrer, per\u00f2, ens garanteix una desc\u00e0rrega d\u2019endorfines, hormones que causen benestar, milloren l\u2019estat d\u2019\u00e0nim i fins i tot poden causar euf\u00f2ria.<\/p>\n

Exig\u00e8ncies de caminar<\/strong><\/span>
\nCanviant d\u2019activitat, caminar, presenta com a principal inconvenient el temps de dedicaci\u00f3. Per assolir els mateixos beneficis que corrent podem necessitar el doble d\u2019estona. A m\u00e9s, la generaci\u00f3 d\u2019endorfines \u00e9s menor. Com a punts a favor, per\u00f2, tenim que \u00e9s una pr\u00e0ctica molt poc limitant, i no exclou a persones amb problemes de salut o sobrep\u00e8s. Caminant, el risc de lesi\u00f3 o sobrec\u00e0rrega \u00e9s molt menor, i a m\u00e9s, no requereix d\u2019un nivell t\u00e8cnic elevat.<\/p>\n

Cadasc\u00fa escull el que li va m\u00e9s b\u00e9<\/strong><\/span>
\nPer tant, per decidir que \u00e9s el m\u00e9s indicat per a cadasc\u00fa, hem de tenir en compte tots aquests factors, i sobretot no oblidar-nos de dos aspectes molt decisius, el primer \u00e9s la motivaci\u00f3 amb la qual podem encarar cada activitat i el fet que podem gaudir practicant-la perqu\u00e8 ens agrada. El segon \u00e9s que el m\u00e9s recomanat \u00e9s valorar cada situaci\u00f3 amb un expert en activitat f\u00edsica i esport, per poder rebre el millor assessorament i acabar fent el m\u00e9s recomanat.<\/p>\n

En conclusi\u00f3, abans de comen\u00e7ar, hem preguntar-nos: De quant temps disposo? Estic en forma? Tinc una bona t\u00e8cnica? Quin \u00e9s el meu objectiu? Qu\u00e8 m\u2019agrada m\u00e9s? Pateixo alguna lesi\u00f3? Puc disposar d\u2019un assessorament per part d\u2019un expert?<\/p>\n

La paradoxa del caminar. Pot ser millor que c\u00f3rrer? La resposta la trobarem contestant a les darreres preguntes.<\/p>\n

Josep Silvestre<\/a><\/h1>\n

4 de novembre, 2015<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Sovint ens hem plantejat que pot ser millor, caminar o c\u00f3rrer. La resposta \u00e9s molt […]<\/p>\n","protected":false},"author":4,"featured_media":3980,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","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":"default","adv-header-id-meta":"","stick-header-meta":"default","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":[3],"tags":[93],"class_list":["post-3978","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-el-mirador","tag-32-febrer-2017"],"_links":{"self":[{"href":"https:\/\/sompirineu.cat\/senderia\/wp-json\/wp\/v2\/posts\/3978","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sompirineu.cat\/senderia\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sompirineu.cat\/senderia\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sompirineu.cat\/senderia\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/sompirineu.cat\/senderia\/wp-json\/wp\/v2\/comments?post=3978"}],"version-history":[{"count":7,"href":"https:\/\/sompirineu.cat\/senderia\/wp-json\/wp\/v2\/posts\/3978\/revisions"}],"predecessor-version":[{"id":4751,"href":"https:\/\/sompirineu.cat\/senderia\/wp-json\/wp\/v2\/posts\/3978\/revisions\/4751"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sompirineu.cat\/senderia\/wp-json\/wp\/v2\/media\/3980"}],"wp:attachment":[{"href":"https:\/\/sompirineu.cat\/senderia\/wp-json\/wp\/v2\/media?parent=3978"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sompirineu.cat\/senderia\/wp-json\/wp\/v2\/categories?post=3978"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sompirineu.cat\/senderia\/wp-json\/wp\/v2\/tags?post=3978"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}