¿Cómo entrenar a una persona con osteoporosis?

entrenar con osteoporosis

Entre las poblaciones especiales y personas con limitaciones debido a enfermedades musculares u óseas, hay una gran variedad de entrenamiento. Hoy los vamos a ver desde el punto de vista de la osteoporosis, una enfermedad cuyo tratamiento ha de complementarse con el ejercicio físico, ya que es un hecho que esta, y muchas otras enfermedades, mejoran exponencialmente con este buen hábito.

Para empezar, ¿Cómo podemos hacer el cardio? Bueno, tratemos como hecho general que la persona que va a empezar a llevar un programa de ejercicio y que padece osteoporosis tiene más de 65 años de edad. Es una edad en la que otras enfermedades como la sarcopenia (pérdida de masa muscular con la edad) pueden encontrarse en una fase bastante pronunciada. El ejercicio cardiovascular, salvo contraindicación médica, puede ser a cualquier intensidad, eso sí, en plataformas y máquinas que no dañen las articulaciones en exceso. Por ejemplo no es muy recomendable poner a correr a una persona con osteoporosis teniendo la posibilidad de usar la bicicleta estática, que es bastante menos lesiva. Recuerdo la cadena VITAL del ejercicio cardiovascular: Haciéndolo entrenamos nuestro corazón, un corazón entrenado lleva más y mejor sangre a todo el cuerpo y mejora nuestra capacidad respiratoria.

¿Qué tipo de ejercicios de fuerza se pueden realizar? Hay muchos estudios que demuestran que lasplataformas vibratorias son muy efectivas contra la osteoporosis. Sobre ellas se pueden hacer ejercicios tan habituales como sentadillas o gemelos, simplemente hay que usarlas con un número de vatios que sea acorde a la edad y fase de la enfermedad en la que el sujeto se encuentre.

Además de esto, los ejercicios con pequeños impactos pueden mejorar la calidad ósea. A veces simplemente el hecho de realizar alguna actividad como el baile flamenco, puede servir para combatir la osteoporosis. Pequeños impactos no quiere decir ejercicios pliométricos de alta intensidad ni flexiones dando palmadas, ante todo hay que tener cuidado y medir bien las intensidades y ejercicios.

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