{"id":918,"date":"2025-02-03T23:32:43","date_gmt":"2025-02-04T04:32:43","guid":{"rendered":"https:\/\/menopausicasactivas.com\/?p=918"},"modified":"2025-02-03T23:32:46","modified_gmt":"2025-02-04T04:32:46","slug":"huesos-de-acero-ossa-forti","status":"publish","type":"post","link":"https:\/\/menopausicasactivas.com\/en\/huesos-de-acero-ossa-forti\/","title":{"rendered":"&#8220;Huesos de Acero&#8221; : Ossa Forti"},"content":{"rendered":"\n<p class=\"\"><\/p>\n\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">El entrenamiento de fuerza construye mas que m\u00fasculos.<\/h2>\n\n\n\n<blockquote class=\"is-style-plain wp-block-quote has-white-background-color has-background nfd-wb-animate nfd-wb-fade-in-right-short is-layout-flow wp-block-quote-is-layout-flow\">\n<div class=\"wp-block-cover wp-duotone-grayscale\" style=\"min-height:558px;aspect-ratio:unset;\"><span aria-hidden=\"true\" class=\"wp-block-cover__background has-background-dim\"><\/span><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-block-cover__image-background wp-image-715\" alt=\"\" src=\"https:\/\/i0.wp.com\/menopausicasactivas.com\/wp-content\/uploads\/2023\/11\/MAM0625.jpg?w=640&#038;ssl=1\" data-object-fit=\"cover\"\/><div class=\"wp-block-cover__inner-container is-layout-flow wp-block-cover-is-layout-flow\">\n<p class=\"\"><\/p>\n\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"nfd-wb-animate nfd-wb-zoom-in\"><\/p>\n\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-center has-large-font-size\">JUMP &#8230;&#8230;. JUMP<\/p>\n<\/div><\/div>\n<\/blockquote>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"\">No se ustedes chicas, pero para mi, perder mi movilidad e independencia al avanzar en edad es lo que me causa mas temor.<\/p>\n\n\n\n<p class=\"\">Seg\u00fan la publicaci\u00f3n de Harvard Medical School de Enero 16, 2024 [1] Strength training builds more than muscles , recomienda el entrenamiento de fuerza para minimizar el riesgo de fractura debido a la osteoporosis.<\/p>\n\n\n\n<p class=\"\">Tambi\u00e9n explica que la osteoporosis es una preocupaci\u00f3n importante porque afecta a millones de personas, especialmente en Estados Unidos, y causa m\u00e1s de dos millones de fracturas al a\u00f1o. <\/p>\n\n\n\n<p class=\"\">Esta enfermedad, que debilita los huesos, es influenciada por factores como la edad, la inactividad y la mala nutrici\u00f3n, y puede resultar en fracturas serias, como las de cadera, que comprometen la independencia de las personas.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"389\" src=\"https:\/\/i0.wp.com\/menopausicasactivas.com\/wp-content\/uploads\/2025\/02\/Osteoporosis-What-You-Should-Know-at-All-Ages.jpg?resize=640%2C389&#038;ssl=1\" alt=\"\" class=\"wp-image-927\" srcset=\"https:\/\/i0.wp.com\/menopausicasactivas.com\/wp-content\/uploads\/2025\/02\/Osteoporosis-What-You-Should-Know-at-All-Ages.jpg?w=700&amp;ssl=1 700w, https:\/\/i0.wp.com\/menopausicasactivas.com\/wp-content\/uploads\/2025\/02\/Osteoporosis-What-You-Should-Know-at-All-Ages.jpg?resize=300%2C182&amp;ssl=1 300w, https:\/\/i0.wp.com\/menopausicasactivas.com\/wp-content\/uploads\/2025\/02\/Osteoporosis-What-You-Should-Know-at-All-Ages.jpg?resize=18%2C12&amp;ssl=1 18w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p class=\"has-luminous-vivid-amber-color has-vivid-cyan-blue-to-vivid-purple-gradient-background has-text-color has-background has-link-color has-medium-font-size wp-elements-1be73a74ab8f55a226c424477a902f21\"> Es esencial mantener m\u00fasculos fuertes, ya que contribuyen a tener huesos fuertes y reducir el riesgo de fracturas. <\/p>\n\n\n\n<p class=\"\">Los huesos pierden masa \u00f3sea a un ritmo del 1% anual despu\u00e9s de los 40 a\u00f1os, aumentando la fragilidad y el riesgo de fracturas incluso con ca\u00eddas leves o movimientos simples.<\/p>\n\n\n\n<p class=\"\">Pero queridas menopausicas, para nosotras el riesgo es mayor. Ya que la disminuci\u00f3n de estr\u00f3geno es algo serio. Cuando los niveles de estr\u00f3geno se reducen, comienzas a perder masa \u00f3sea m\u00e1s r\u00e1pidamente de lo que la reemplazas, esto incrementa el riesgo de osteoporosis.<\/p>\n\n\n\n<p class=\"\">La buena noticia es que el entrenamiento de fuerza puede ayudar a desacelerar la p\u00e9rdida \u00f3sea y hasta reconstruir hueso, lo cual es beneficioso para contrarrestar la disminuci\u00f3n de masa \u00f3sea asociada con el envejecimiento. <\/p>\n\n\n\n<p class=\"\">Las actividades que aplican presi\u00f3n sobre los huesos, como el entrenamiento de fuerza y ejercicios aer\u00f3bicos con carga, estimulan a las c\u00e9lulas formadoras de hueso, resultando en huesos m\u00e1s fuertes y densos.<\/p>\n\n\n\n<p class=\"\">El entrenamiento de fuerza ofrece beneficios \u00f3seos adicionales a los de los ejercicios aer\u00f3bicos, enfoc\u00e1ndose en huesos de caderas, columna y mu\u00f1ecas, \u00e1reas propensas a fracturas. Adem\u00e1s, mejora la fuerza y estabilidad, lo que aumenta la confianza, fomenta la actividad f\u00edsica y reduce fracturas al disminuir ca\u00eddas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">PREPARA TU CUERPO!<\/h2>\n\n\n\n<p class=\"\">Soldado advertido no muere en guerra, ma\u00f1ana es tarde para comenzar,  impacta esos huesitos mi reina,  corre, salta y por supuesto agrega peso a tu entrenamiento. <\/p>\n\n\n\n<p class=\"\">Si sigues nuestra cuenta de IG @hermanasconproposito veras nuestro post que explica la Ley de Wolff y el como el hueso se modifica al impactarlo.<\/p>\n\n\n<div class=\"wp-block-jetpack-story wp-story aligncenter\" data-id=\"wp-story-918-1\" data-settings=\"{&#34;slides&#34;:[{&#34;alt&#34;:&#34;&#34;,&#34;title&#34;:&#34;IMG_9260&#34;,&#34;id&#34;:931,&#34;link&#34;:&#34;https:\/\/menopausicasactivas.com\/?attachment_id=931&#34;,&#34;type&#34;:&#34;video&#34;,&#34;mime&#34;:&#34;video\/quicktime&#34;,&#34;caption&#34;:&#34;&#34;,&#34;width&#34;:1920,&#34;height&#34;:1080,&#34;url&#34;:&#34;https:\/\/menopausicasactivas.com\/wp-content\/uploads\/2025\/02\/IMG_9260.mov&#34;,&#34;poster&#34;:null},{&#34;alt&#34;:&#34;&#34;,&#34;title&#34;:&#34;video-output-82D902BA-DA8B-4873-9521-A4B32005C731&#34;,&#34;id&#34;:932,&#34;link&#34;:&#34;https:\/\/menopausicasactivas.com\/?attachment_id=932&#34;,&#34;type&#34;:&#34;video&#34;,&#34;caption&#34;:&#34;&#34;,&#34;url&#34;:&#34;https:\/\/menopausicasactivas.com\/wp-content\/uploads\/2025\/02\/video-output-82D902BA-DA8B-4873-9521-A4B32005C731.mov&#34;,&#34;mime&#34;:&#34;video\/quicktime&#34;,&#34;width&#34;:1080,&#34;height&#34;:1920,&#34;poster&#34;:null}]}\">\n\t\t\t<div class=\"wp-story-app\">\n\t\t\t\t<div class=\"wp-story-display-contents\" style=\"display: contents;\">\n\t\t\t\t\t<a class=\"wp-story-container\" href=\"https:\/\/menopausicasactivas.com\/en\/huesos-de-acero-ossa-forti\/?wp-story-load-in-fullscreen=true&amp;wp-story-play-on-load=true\" title=\"Play story in new tab\">\n\t\t\t\t\t\t<div class=\"wp-story-meta\">\n\t\t\t\t\t\t\t<div class=\"wp-story-icon\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" alt=\"Site icon\" src=\"https:\/\/i0.wp.com\/menopausicasactivas.com\/wp-content\/uploads\/2024\/04\/cropped-3C79054D-DF1A-4E41-87C3-79882F341C66-e1737432156422.png?fit=80%2C80&amp;ssl=1\" width=\"40\" height=\"40\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div>\n\t\t\t\t\t\t\t\t<div class=\"wp-story-title\">\n\t\t\t\t\t\t\t\t\tStory\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"wp-story-wrapper\">\n\t\t\t\t\t\t\t<div class=\"wp-story-slide\" style=\"display: block;\">\n\t\t\t<figure><video\n\t\t\ttitle=\"IMG_9260\"\n\t\t\ttype=\"video\/quicktime\"\n\t\t\tclass=\"wp-story-video intrinsic-ignore wp-video-931\"\n\t\t\tdata-id=\"931\"\n\t\t\tsrc=\"https:\/\/menopausicasactivas.com\/wp-content\/uploads\/2025\/02\/IMG_9260.mov\">\n\t\t<\/video><\/figure>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"wp-story-overlay\">\n\t\t\t\t\t\t\t<div class=\"wp-story-embed-icon-expand\">\n\t\t\t\t<svg class=\"gridicon gridicons-fullscreen\" role=\"img\" height=\"24\" width=\"24\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 24 24\">\n\t\t\t\t\t<g>\n\t\t\t\t\t\t<path d=\"M21 3v6h-2V6.41l-3.29 3.3-1.42-1.42L17.59 5H15V3zM3 3v6h2V6.41l3.29 3.3 1.42-1.42L6.41 5H9V3zm18 18v-6h-2v2.59l-3.29-3.29-1.41 1.41L17.59 19H15v2zM9 21v-2H6.41l3.29-3.29-1.41-1.42L5 17.59V15H3v6z\"><\/path>\n\t\t\t\t\t<\/g>\n\t\t\t\t<\/svg>\n\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"wp-story-pagination wp-story-pagination-bullets\">\n\t\t\t<div class=\"wp-story-pagination-bullet \" aria-label=\"Go to slide 1\">\n\t\t\t<div class=\"wp-story-pagination-bullet-bar\"><\/div>\n\t\t<\/div>\n<div class=\"wp-story-pagination-bullet \" aria-label=\"Go to slide 2\">\n\t\t\t<div class=\"wp-story-pagination-bullet-bar\"><\/div>\n\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\n<p class=\"\">Por otro lado, mejora tus h\u00e1bitos. Existen diferentes factores que influyen en la osteoporosis, historia familiar, excesivo consumo de alcohol y tabaco, larga exposici\u00f3n a corticoides, desnutrici\u00f3n, condiciones de mala absorci\u00f3n, artritis reumatoidea&#8230;. <\/p>\n\n\n\n<p class=\"\">Tambi\u00e9n estudios demuestran que el remplazo hormonal, mejora la densidad \u00f3sea&#8230; ojo siempre habla con tu m\u00e9dico, sobre esta opci\u00f3n. <\/p>\n\n\n\n<p class=\"\">Existen muchas soluciones agresivas para  la osteoporosis a trav\u00e9s de tratamientos con medicamentos&#8230; pero por que necesitamos llegar a estos extremos ?? <\/p>\n\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"\">Domina y mejora  lo que puedes controlar&#8230;. por que si no lo haces &#8230; sufrir\u00e1s las consecuencias. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">R . I . P<\/h2>\n\n\n\n<p class=\"\">Por favor no te lo tomes a la ligera, una ca\u00edda puede acabar no solo con tu independencia, sino disminuir significativamente tu expectativa de vida.<\/p>\n\n\n\n<p class=\"\">Y claro este es un blog solo de discusi\u00f3n e informaci\u00f3n, siempre consulta con tu m\u00e9dico <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Boost Your Bone Density with These 6 Life-Changing Tips\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/5SGSoEtyhHw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Aumenta tu densidad \u00f3sea con estos 6 Tips<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">CONCLUSION<\/h2>\n\n\n\n<p class=\"\">La perdida de densidad \u00f3sea ser\u00e1 inevitable, as\u00ed que corre m\u00e1s, salta m\u00e1s, alimentate mejor, haz entrenamiento de fuerza , mejora tus h\u00e1bitos. Este cuerpo que tenemos es una maquina maravillosa y perfecta, no la descuides.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FUENTES<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cary-orthopaedics wp-block-embed-cary-orthopaedics\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"ArQZa4lJkD\"><a href=\"https:\/\/www.caryortho.com\/osteoporosis-what-you-should-know-at-all-ages\/\">Osteoporosis: What You Should Know at All Ages<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Osteoporosis: What You Should Know at All Ages&#8221; &#8212; Cary Orthopaedics\" src=\"https:\/\/www.caryortho.com\/osteoporosis-what-you-should-know-at-all-ages\/embed\/#?secret=hXxZHwKS0d#?secret=ArQZa4lJkD\" data-secret=\"ArQZa4lJkD\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"\"><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2010\/09000\/fitness_focus_copy_and_share__exercise_and_bone.4.aspx\">https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2010\/09000\/fitness_focus_copy_and_share__exercise_and_bone.4.aspx<\/a><\/p>\n\n\n\n<p class=\"\">[1] <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/strength-training-builds-more-than-muscles\">https:\/\/www.health.harvard.edu\/staying-healthy\/strength-training-builds-more-than-muscles<\/a><\/p>\n\n\n\n<p class=\"\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El entrenamiento de fuerza construye mas que m\u00fasculos. No se ustedes chicas, pero para mi, perder mi movilidad e independencia al avanzar en edad es lo que me causa mas temor. Seg\u00fan la publicaci\u00f3n de Harvard Medical School de Enero 16, 2024 [1] Strength training builds more than muscles , recomienda el entrenamiento de fuerza [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":922,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"quote","meta":{"nf_dc_page":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-918","post","type-post","status-publish","format-quote","has-post-thumbnail","hentry","category-uncategorized","post_format-post-format-quote"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>&quot;Huesos de Acero&quot; : Ossa Forti - MENOPAUSICAS ACTIVAS<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/menopausicasactivas.com\/en\/huesos-de-acero-ossa-forti\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"&quot;Huesos de Acero&quot; : Ossa Forti - MENOPAUSICAS ACTIVAS\" \/>\n<meta property=\"og:description\" content=\"El entrenamiento de fuerza construye mas que m\u00fasculos. 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