{"id":67357,"date":"2026-05-25T02:14:11","date_gmt":"2026-05-25T00:14:11","guid":{"rendered":"https:\/\/www.inspiredbysports.com\/entrenamiento-de-primavera-2024-superar-el-bajon-invernal\/"},"modified":"2026-05-25T04:47:35","modified_gmt":"2026-05-25T02:47:35","slug":"entrenamiento-de-primavera-2024-superar-el-bajon-invernal","status":"publish","type":"post","link":"https:\/\/www.inspiredbysports.com\/es\/entrenamiento-de-primavera-2024-superar-el-bajon-invernal\/","title":{"rendered":"Entrenamiento de primavera 2024: Superar el baj\u00f3n invernal"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">[vc_row row_type=\u00bbrow\u00bb use_row_as_full_screen_section=\u00bbno\u00bb type=\u00bbfull_width\u00bb text_align=\u00bbleft\u00bb background_animation=\u00bbnone\u00bb css_animation=\u00bb\u00bb][vc_column][vc_row_inner row_type=\u00bbrow\u00bb type=\u00bbfull_width\u00bb use_row_as_full_screen_section_slide=\u00bbno\u00bb text_align=\u00bbleft\u00bb css_animation=\u00bb\u00bb][vc_column_inner][vc_column_text]\n<h4><a href=\"https:\/\/www.inspiredbysports.com\/en\/fitness-yoga\/\" target=\"_blank\" rel=\"noopener\"><em>Fitness y yoga<\/em><\/a><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_separator type=\u00bbnormal\u00bb color=\u00bb#3b3b3c\u00bb border_style=\u00bb\u00bb thickness=\u00bb2&#8243; down=\u00bb30&#8243;][\/vc_column][\/vc_row][vc_row row_type=\u00bbrow\u00bb use_row_as_full_screen_section=\u00bbno\u00bb type=\u00bbfull_width\u00bb text_align=\u00bbleft\u00bb background_animation=\u00bbnone\u00bb css_animation=\u00bb\u00bb][vc_column][vc_row_inner row_type=\u00bbrow\u00bb type=\u00bbfull_width\u00bb use_row_as_full_screen_section_slide=\u00bbno\u00bb text_align=\u00bbleft\u00bb css_animation=\u00bb\u00bb][vc_column_inner width=\u00bb1\/6&#8243;][vc_single_image image=\u00bb46560&#8243; img_size=\u00bb200&#215;200&#8243; alignment=\u00bbcenter\u00bb qode_css_animation=\u00bb\u00bb el_class=\u00bbibs-wappen\u00bb][\/vc_column_inner][vc_column_inner width=\u00bb5\/6&#8243;][vc_empty_space height=\u00bb10px\u00bb][vc_column_text]AUTOR:[\/vc_column_text][vc_empty_space height=\u00bb10px\u00bb][vc_column_text]<span style=\"font-family: Merriweather; font-size: 18pt;\">Elias Kollb\u00f6ck<\/span>[\/vc_column_text][vc_empty_space height=\u00bb10px\u00bb][vc_column_text]<em><span style=\"font-family: Merriweather;\">Perfil &rsaquo;&rsaquo; <\/span><\/em>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_empty_space height=\u00bb30px\u00bb][\/vc_column][\/vc_row][vc_row row_type=\u00bbrow\u00bb use_row_as_full_screen_section=\u00bbno\u00bb type=\u00bbfull_width\u00bb text_align=\u00bbleft\u00bb background_animation=\u00bbnone\u00bb css_animation=\u00bb\u00bb][vc_column][vc_column_text]\n<p style=\"display:inline-block;background:#00FFFF;color:#1a2a2e;padding:4px 14px;border-radius:20px;font-size:0.85em;font-weight:600;margin-bottom:18px;\">2 Min. lectura<\/p>\n<p><strong>D\u00edas m\u00e1s largos, temperaturas m\u00e1s c\u00e1lidas, energ\u00eda fresca: marzo es el disparador natural para personas activas. As\u00ed aprovechas el primavera al m\u00e1ximo para reiniciar tu rutina.<\/strong><\/p>\n<h2 style=\"line-height: 1.5;\">Lo m\u00e1s importante en resumen<\/h2>\n<ul>\n<li>La primavera reduce la barrera de entrada: m\u00e1s luz y calor aumentan autom\u00e1ticamente la motivaci\u00f3n<\/li>\n<li>El entrenamiento al aire libre ahora es especialmente eficaz &#8211; vitamina D, aire fresco, bonificaci\u00f3n natural<\/li>\n<li>Despu\u00e9s del invierno: movilidad antes que intensidad &#8211; las articulaciones y m\u00fasculos necesitan tiempo de calentamiento<\/li>\n<li>Deportes de primavera: ciclismo, running, escalada, yoga al aire libre<\/li>\n<li>El deporte en grupo al aire libre incrementa significativamente el compromiso frente al entrenamiento individual<\/li>\n<\/ul>\n<h2 style=\"line-height: 1.5;\">Por qu\u00e9 la primavera es el mejor momento para comenzar un nuevo entrenamiento<\/h2>\n<p>Desde el punto de vista biol\u00f3gico, la primavera es ideal: la mayor duraci\u00f3n del d\u00eda estimula la producci\u00f3n de serotonina, mejora el estado de \u00e1nimo y disminuye la inhibici\u00f3n de moverse. Estudios muestran que las personas en marzo y abril aumentan su frecuencia de entrenamiento en un 30% en promedio &#8211; sin necesidad de tomar decisiones conscientes.<\/p>\n<p>Aprovecha este impulso natural. Quien comienza ahora con un programa regular ha sentado bases s\u00f3lidas hasta el verano &#8211; y se beneficia precisamente cuando hace m\u00e1s bonito afuera.<\/p>\n<\/p>\n<h2 style=\"line-height: 1.5;\">Los mejores deportes al aire libre para la primavera<\/h2>\n<p>Ciclismo es la entrada perfecta a la primavera: baja carga articular, escalable en intensidad y distancia, disfrutable de inmediato. Las bicicletas gravel y las el\u00e9ctricas han ampliado enormemente el p\u00fablico &#8211; hoy en d\u00eda, personas de cualquier nivel f\u00edsico recorren la naturaleza en bicicleta.<\/p>\n<p>El trail running requiere concentraci\u00f3n constante y entrena estabilizadores poco exigidos en el running plano. Escalada y bouldering tambi\u00e9n experimentan un auge primaveral &#8211; las salas indoor ofrecen una preparaci\u00f3n ideal para la temporada al aire libre.<\/p>\n<\/p>\n<h2 style=\"line-height: 1.5;\">C\u00f3mo superar de forma sostenible el bajo del invierno<\/h2>\n<p>Un reintegro suave protege contra lesiones: quien tras tres meses de letargo invernal va directo al m\u00e1ximo, corre el riesgo de sobrecarga. Comienza con el 60% de la \u00faltima potencia conocida y aumenta semanalmente.<\/p>\n<p>Primero la movilidad: 10 minutos de estiramientos y activaci\u00f3n articular antes del primer entrenamiento se pagan tres veces. Las fascias suelen estar acortadas despu\u00e9s del invierno. Un buen programa de calentamiento evita las lesiones t\u00edpicas de principios de primavera en rodillas, tobillos y hombros.<\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row row_type=\u00bbrow\u00bb use_row_as_full_screen_section=\u00bbno\u00bb type=\u00bbfull_width\u00bb text_align=\u00bbleft\u00bb background_animation=\u00bbnone\u00bb css_animation=\u00bb\u00bb][vc_column][vc_column_text]\n<div style=\"margin-top:45px; padding:28px 25px 12px; background:rgba(0,0,0,0.03); border-radius:10px; border-left:4px solid #00d4c8;\">\n<h2>Preguntas frecuentes<\/h2>\n<h3>\u00bfCu\u00e1nto tiempo tarda en recuperarse la forma tras el invierno?<\/h3>\n<p>Dependiendo de la condici\u00f3n inicial, entre 3 y 8 semanas. Quien ha mantenido actividad durante el invierno vuelve m\u00e1s r\u00e1pido. Quien ha hecho una pausa completa deber\u00eda planificar entre 6 y 8 semanas para establecer una base s\u00f3lida.<\/p>\n[\/vc_column_text][\/vc_column][\/vc_row]\n<h3>\u00bfQu\u00e9 debo empezar primero &#8211; fuerza o dura?<\/h3>\n<p>En el invierno se recomienda 3\u20134 semanas de base aer\u00f3bica (paseo ligero, caminata o carrera) antes de incorporar fuerza o entrenamiento interactivo.<\/p>\n<h3>\u00bfQu\u00e9 equipo de deporte lo mejor es para el invierno?<\/h3>\n<p>Los zapatos de patina y la cha de funci\u00f3n son las mejores inversiones en el clima variado. El equipamiento especial solo se recomienda si est\u00e1s comprometido con una actividad deportiva regular.<\/p>\n<\/div>\n<div style=\"display:flex;gap:16px;margin:32px 0;\">\n<div style=\"flex:1;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border-top:3px solid #00D4D4;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">30<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">Estudios muestran que los humanos en marzo y abril tienen su frecuencia de entrenamiento promedio aumentada del 10%<\/div>\n<div style=\"font-size:11px;color:#666;margin-top:6px;\">Fuente: art\u00edculo completo<\/div>\n<\/div>\n<\/div>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row row_type=\u00bbrow\u00bb use_row_as_full_screen_section=\u00bbno\u00bb type=\u00bbfull_width\u00bb text_align=\u00bbleft\u00bb background_animation=\u00bbnone\u00bb css_animation=\u00bb\u00bb][vc_column][vc_column_text]\n<h3>M\u00e1s de InspiradoBySports<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.inspiredbysports.com\/es\/yoga-al-aire-libre-2025-naturaleza-practica\/\" rel=\"noopener\">Outdoors Yoga 2025<\/a><\/li>\n<li><a href=\"https:\/\/www.inspiredbysports.com\/es\/entrenamiento-al-aire-libre-2023-ejercicio-en-la-naturaleza\/\" rel=\"noopener\">Outdoors Fitness 2023<\/a><\/li>\n<li><a href=\"https:\/\/www.inspiredbysports.com\/es\/actividades-al-aire-libre-para-el-verano-2024-deportes-y-ocio-estival\/\" rel=\"noopener\">Sommer Sport 2024<\/a><\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row row_type=\u00bbrow\u00bb use_row_as_full_screen_section=\u00bbno\u00bb type=\u00bbfull_width\u00bb text_align=\u00bbleft\u00bb background_animation=\u00bbnone\u00bb css_animation=\u00bb\u00bb][vc_column][vc_column_text]\n<p style=\"text-align: right;\"><em>Fuente de la imagen de portada: Pexels \/ Gustavo Fring<\/em><\/p>\n<h3>Leer m\u00e1s<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.inspiredbysports.com\/es\/fitness-invierno-2024\/\">Fitness Winter 2024: Debes estar activo durante todo el a\u00f1o<\/a><\/li>\n<li><a href=\"https:\/\/www.inspiredbysports.com\/es\/tendencias-de-fitness-2023-los-principales-trends-deportivos-del-ano\/\">Fitnesstrends 2023: Son las principales actividades del a\u00f1o<\/a><\/li>\n<li><a href=\"https:\/\/www.inspiredbysports.com\/en\/?p=48100\">Fitness en el invierno: Los mejores consejos para hacerlo<\/a><\/li>\n<\/ul>\n<p><strong>More to explore:<\/strong> <a href=\"https:\/\/www.inspiredbybeatz.com\/\" target=\"_blank\" rel=\"noopener\">Verifica InspiredByBeatz<\/a><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>La primavera es la mejor \u00e9poca para establecer rutinas deportivas. C\u00f3mo volver a ponerse en marcha despu\u00e9s del invierno y qu\u00e9 deportes valen la pena ahora.<\/p>","protected":false},"author":82,"featured_media":60454,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"ejercicio","_yoast_wpseo_title":"Entrenamiento de primavera 2024: Superar el baj\u00f3n invernal","_yoast_wpseo_metadesc":"**Entrena en primavera:** Consejos para retomar tu rutina deportiva tras el invierno. \u00a1Tu gu\u00eda experta en movimiento!","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_opengraph-image":"","_yoast_wpseo_opengraph-image-id":0,"_yoast_wpseo_twitter-image":"","_yoast_wpseo_twitter-image-id":0,"ibs_difficulty":"","_evm_slot_owner":"","_wp_old_slug":[],"footnotes":""},"categories":[483,1391],"tags":[547,548,583,565],"class_list":["post-67357","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-yoga-en","category-fitness-yoga","tag-fitness","tag-sport","tag-training","tag-trends"],"wpml_language":"es","wpml_translation_of":60455,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Entrenamiento de primavera 2024: Superar el baj\u00f3n invernal<\/title>\n<meta name=\"description\" content=\"**Entrena en primavera:** Consejos para retomar tu rutina deportiva tras el invierno. \u00a1Tu gu\u00eda experta en movimiento!\" \/>\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.inspiredbysports.com\/es\/entrenamiento-de-primavera-2024-superar-el-bajon-invernal\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entrenamiento de primavera 2024: Superar el baj\u00f3n invernal\" \/>\n<meta property=\"og:description\" content=\"**Entrena en primavera:** Consejos para retomar tu rutina deportiva tras el invierno. \u00a1Tu gu\u00eda experta en movimiento!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.inspiredbysports.com\/es\/entrenamiento-de-primavera-2024-superar-el-bajon-invernal\/\" \/>\n<meta property=\"og:site_name\" content=\"InspiredBySports\" \/>\n<meta property=\"article:published_time\" content=\"2026-05-25T00:14:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-25T02:47:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2026\/03\/fruehjahrs-fitness-2024.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1880\" \/>\n\t<meta property=\"og:image:height\" content=\"1253\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Elias Kollb\u00f6ck\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Elias Kollb\u00f6ck\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"NewsArticle\",\"@id\":\"https:\/\/www.inspiredbysports.com\/es\/entrenamiento-de-primavera-2024-superar-el-bajon-invernal\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.inspiredbysports.com\/es\/entrenamiento-de-primavera-2024-superar-el-bajon-invernal\/\"},\"author\":{\"name\":\"Elias Kollb\u00f6ck\",\"@id\":\"https:\/\/www.inspiredbysports.com\/es\/#\/schema\/person\/bde7c6e3393fa2505ef4943e3209616e\"},\"headline\":\"Entrenamiento de primavera 2024: Superar el baj\u00f3n invernal\",\"datePublished\":\"2026-05-25T00:14:11+00:00\",\"dateModified\":\"2026-05-25T02:47:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.inspiredbysports.com\/es\/entrenamiento-de-primavera-2024-superar-el-bajon-invernal\/\"},\"wordCount\":966,\"publisher\":{\"@id\":\"https:\/\/www.inspiredbysports.com\/es\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.inspiredbysports.com\/es\/entrenamiento-de-primavera-2024-superar-el-bajon-invernal\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2026\/03\/fruehjahrs-fitness-2024.jpg\",\"keywords\":[\"Fitness\",\"Sport\",\"Training\",\"trends\"],\"articleSection\":[\"Fitness &amp; 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