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Plan de Acondicionamiento Físico

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Plan de Acondicionamiento Físico

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Crea un plan personal para mejorar tu condición física.

Created by

MSc. Claudia Cherrez
MSc. Claudia Cherrez
Ecuador

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Plan de Acondicionamiento Físico
 

Plan de Acondicionamiento FísicoOnline version

Crea un plan personal para mejorar tu condición física.

by MSc. Claudia Cherrez
1

PLANES DE CONDICION FISICA

Un plan de acondicionamiento físico es un programa estructurado para mejorar rendimiento, salud y bienestar mediante ejercicios planificados y progresivos.

2

Objetivo del plan

Definir metas claras: mejorar capacidad aeróbica, fuerza, flexibilidad y composición corporal; medir avances con pruebas simples y repetibles.

3

Evaluación inicial

Realiza una valoración física básica: resistencia, fuerza, flexibilidad y antecedentes médicos para personalizar el plan.

4

Componentes clave (FITT)

Uso del marco FITT: Frecuencia, Intensidad, Tiempo, Tipo de ejercicio para cada objetivo.

5

Fases del plan

Fases: diagnóstico, planificación, ejecución y seguimiento; cada una con metas y criterios de ajuste.

6

Tipos de entrenamiento

Incluye cardiovascular, fuerza y flexibilidad para equilibrio y prevención de lesiones.

7

Frecuencia y duración

Ejercicio de 3–5 días/semana, 20–60 minutos por sesión; ajusta según progreso y recuperación individual.

8

Ejemplo de estructura

Semana típica: 3 días de cardio, 2 de fuerza, 1 de movilidad; aumentos progresivos de intensidad y volumen.

9

Precauciones

Consulta médica ante dolor intenso, lesiones o síntomas inusuales; escucha al cuerpo y evita sobreentrenamiento.
 
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