{"id":13555,"date":"2026-11-02T12:52:10","date_gmt":"2026-11-02T11:52:10","guid":{"rendered":"https:\/\/www.athlon.eus\/?p=13555"},"modified":"2026-11-02T17:09:20","modified_gmt":"2026-11-02T16:09:20","slug":"denbora-da-gakoa","status":"publish","type":"post","link":"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/","title":{"rendered":"DENBORA DA GAKOA"},"content":{"rendered":"\t\t
\n\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Arazoa ez da gerrialdeko mina soilik.\u00a0 Denbora da gakoa.<\/strong><\/h3>

Noiz hasten dira hobekuntzak nabaritzen ariketa terapeutikoarekin? Hau da ebidentzia zientifikoak gaur egun esaten duena.<\/h3>
\u00a0<\/div>

Norbaitek asteak edo hilabeteak badaramatza gerrialdeko minarekin, normalean ez du mina kentzea bakarrik bilatzen.<\/strong><\/p>

Berriro entrenatu nahi du. Hobeto lo egin. Deserosotasunik gabe eseri. Beldurrik gabe makurtu. Bizkarrak mugimendu bakoitza baldintzatzen ez diola sentitu berriro.<\/p>

Horregatik, tratamendu bat hastean egiten den galdera garrantzitsuenetako bat hau da: noiz hasiko naiz hobekuntzak nabaritzen?<\/strong><\/p>

Erantzun zehatzik ez dagoen arren, gaur egungo ebidentzia zientifikoak gauza garrantzitsu bat erakusten du:<\/p>

\"\"<\/p>

Gaur egun badakigu gerrialdea osatzea ez dagoela soilik bizkarra \u00abdeskargatzearen\u00bb edo tratamendu pasiboa jasotzearen mende. Ariketa terapeutikoa gerrialdeko min kronikoaren tratamenduko tresna nagusietako bat da: <\/span>mina murrizten eta funtzioa hobetzen lagun dezake.<\/strong>1<\/sup><\/p>

\u00a0<\/sup><\/p>

Zenbat denbora behar da gerrialdeko mina hobetzeko?<\/strong><\/h4>

Gerrialdeko osatze-prozesuak ez du etengailu baten moduan funtzionatzen. Prozesu mailakatua izaten da: gorputzak pixkanaka egokitu behar du mugimendura eta kargara.\u00a0\u00a0Ikerketek ez dute egutegi zehatz bat ezartzen, baina <\/span>orientazio gisa balio duten epeak<\/strong> erakusten dituzte:<\/span><\/p>

\"\"<\/p>

\u00a001<\/strong> \u00a0\u00a0 Lehen hobekuntzak: 4 aste ingurura<\/h4>

Ikerketa batzuen arabera, astean 3 aldiz inguru egindako ariketa-programek aldaketa nahiko azkarrak eragin ditzakete.<\/p>

Saiakuntza batean, gerrialdeko min subakutua zuten pertsonek astean 3 aldiz, 30 minutuz, 4 astez egin zuten ariketa. Ondoren, hobekuntzak ikusi ziren alderdi hauetan:2<\/sup><\/p>

\u00a0\u00a0minean\u00a0\u00a0<\/strong>\u00a0 \u00a0\u00a0ezintasunean\u00a0\u00a0<\/strong>\u00a0 \u00a0\u00a0propiozepzioan\u00a0\u00a0<\/strong>\u00a0 \u00a0\u00a0orekan\u00a0\u00a0<\/strong>\u00a0 \u00a0\u00a0mugimenduarekiko beldurrean\u00a0\u00a0<\/strong>\u00a0 \u00a0\u00a0muskulatura sakonaren lodieran\u00a0\u00a0<\/strong><\/p>

Lehen fase honetan, pertsona askok aipatzen dute egonkortasun handiagoa, zurruntasun gutxiago eta mugitzeko konfiantza handiagoa sentitzen dutela.<\/p>

\u00a002<\/strong>\u00a0\u00a0\u00a0 6 eta 8 aste artean: aldaketa argiagoak<\/h4>

Egonkortze-ariketei buruzko programek, batez beste, 7 aste inguru irauten dute.3<\/sup> Metaanalisi baten arabera, 6 asteko programek eragin moderatuak erakutsi zituzten minean.4<\/sup><\/p>

Praktika klinikoan, tarte honetan hobekuntza argiagoak nabaritu ohi dira alderdi hauetan:<\/p>

\u00a0\u00a0gerrialdeko indarrean\u00a0\u00a0<\/strong>\u00a0 \u00a0\u00a0muskulu-erresistentzian\u00a0\u00a0<\/strong>\u00a0 \u00a0\u00a0ahaleginarekiko tolerantzian\u00a0\u00a0<\/strong>\u00a0 \u00a0\u00a0mugikortasunean\u00a0\u00a0<\/strong>\u00a0 \u00a0\u00a0gaitasun funtzionalean\u00a0\u00a0<\/strong><\/p>

Mugimenduarekiko beldurra ere gutxitu daiteke; oso ohikoa da hori denbora luzez gerrialdeko min iraunkorrarekin bizi izan diren pertsonengan.<\/p>

Askotan, arazoa ez da bizkarra hauskorra dela: helburua da mugimendura eta kargara pixkanaka itzultzea,<\/strong> minarekin batera ager daitezkeen beldurrari eta zailtasunei ere helduz.<\/p>

\u00a003<\/strong>\u00a0\u00a0\u00a0 8\u201312 asteko programak: eragin sendoenak<\/h4>

Lehen hobekuntzak azkar samar ager daitezkeen arren, eragin sendoenak epe ertainean ikusi ohi dira.<\/p>

Gerrialdeko min kronikoa zuten 1.132 pertsonaren 23 ikerketa aztertu zituen metaanalisi batean, 8 eta 12 aste arteko programek lortu zituzten eraginik handienak<\/strong> minean eta ezintasunean.4<\/sup> Hala ere, beste metaanalisi batek 3 eta 9 aste arteko Pilates eta core programak nabarmendu zituen onuragarrienen artean.5<\/sup><\/p>

Azalpena erraza da: gorputzak errepikapena eta progresioa behar ditu egokitzeko. Indarra egun gutxitan irabazten ez den bezala, bizkarrezurrak ere denbora behar du gaitasuna berreskuratzeko.<\/p>

\"\"<\/p>

Zergatik erabiltzen dituzte klinika batzuek bizkarrezurrerako makina espezifikoak?<\/strong><\/h2>

Gerrialdeko mina duten pertsonen arazo ohikoenetako bat da askotan zaila dela minik, konpentsaziorik edo ziurgabetasunik gabe entrenatzea.<\/p>

Horregatik, bizkarrezurrerako ariketa-sistema espezifikoak daude \u2014David Health<\/strong> makinak, adibidez\u2014, gerrialdeko muskulatura modu gidatuago eta progresiboagoan lantzeko.Helburua ez da makinak erabiltzea besterik gabe. Helburua ingurune seguru bat sortzea<\/strong> da, bizkarra berriro mugi dadin, indarra irabaz dezan eta konfiantza pixkanaka berreskura dezan, karga eta zailtasuna pertsona bakoitzaren egoerara egokituta.<\/p>

Gerrialdeko estentsio isolatuko makinei buruzko metaanalisi batek mina murrizten dutela aurkitu zuen, nahiz eta ebidentziaren ziurtasuna oso baxua izan.6<\/sup> Horregatik, core lanarekin eta ariketa funtzionalarekin batera erabiltzen dira, ez horien ordez.<\/p>

Orduan, zenbat denbora behar da benetan?<\/strong><\/p>

Pertsona bakoitzak bere bilakaera badu ere, gaur egungo ebidentziak orientazio hau iradokitzen du:<\/p>

\"\"<\/p>

Orientazio bat da, ez egutegi zehatz bat: ariketa motaren eta pertsona bakoitzaren arabera aldatzen da.<\/p>

Eta bada faktore garrantzitsu bat:<\/p>

Konstantzia<\/strong><\/h1>

Konstantziak garrantzia du, programa egokitu batekin eta progresio egokiarekin batera.<\/strong> Bizkarrezurrak mugimendua, egokitzapena eta denbora behar ditu: mugimendura pixkanaka itzultzea<\/strong> da bidea.<\/p>

________________________________________________________<\/p>

Ioritz Goenaga Lizarralde (fisioterapeuta Athlon Bizkar Klinikan)<\/em><\/p>

_________________________________________________________<\/p>

BIBLIOGRAFIA<\/strong><\/p>

  1. Hayden JA, Ellis J, Ogilvie R, Malmivaara A, van Tulder MW. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev.<\/em> 2021;9(9):CD009790. doi: 10.1002\/14651858.CD009790.pub2<\/li>
  2. Hlaing SS, Puntumetakul R, Khine EE, Boucaut R. Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness and pain related outcomes in patients with subacute nonspecific low back pain: a randomized controlled trial. BMC Musculoskelet Disord.<\/em> 2021;22(1):998. doi: 10.1186\/s12891-021-04858-6<\/li>
  3. Mueller J, Niederer D. Dose-response-relationship of stabilisation exercises in patients with chronic non-specific low back pain: a systematic review with meta-regression. Sci Rep.<\/em> 2020;10(1):16921. doi: 10.1038\/s41598-020-73954-9<\/li>
  4. Dimitrijevi\u0107 V, Ra\u0161kovi\u0107 B, Jevti\u0107 N, Nikoli\u0107 S, Viduka D, Obradovi\u0107 B. Pain and disability therapy with stabilization exercises in patients with chronic low back pain: a meta-analysis. Healthcare (Basel).<\/em> 2025;13(9):960. doi: 10.3390\/healthcare13090960<\/li>
  5. Fern\u00e1ndez-Rodr\u00edguez R, \u00c1lvarez-Bueno C, Cavero-Redondo I, Torres-Costoso A, Pozuelo-Carrascosa DP, Reina-Guti\u00e9rrez S, Pascual-Morena C, Mart\u00ednez-Vizca\u00edno V. Best exercise options for reducing pain and disability in adults with chronic low back pain: Pilates, strength, core-based, and mind-body. A network meta-analysis. J Orthop Sports Phys Ther.<\/em> 2022;52(8):505-521. doi: 10.2519\/jospt.2022.10671<\/li>
  6. Trybulski R, Wilk M, Smoter M, Bogda\u0144ski B, Bichowska-Paw\u0119ska M, Ryszkiel I, et al. Impact of isolated lumbar extension strength training on reducing nonspecific low back pain, disability, and improving function: a systematic review and meta-analysis. Sci Rep.<\/em> 2025;15(1):6426. doi: 10.1038\/s41598-025-90699-5<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
    \n\t\t\t\t\t
    \n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
    \n\t\t\t\t\t
    \n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

    Arazoa ez da gerrialdeko mina soilik.\u00a0 Denbora da gakoa. Noiz hasten dira hobekuntzak nabaritzen ariketa terapeutikoarekin? Hau da ebidentzia zientifikoak gaur egun esaten duena. \u00a0 Norbaitek asteak edo hilabeteak badaramatza gerrialdeko minarekin, normalean ez du mina kentzea bakarrik bilatzen. Berriro entrenatu nahi du. Hobeto lo egin. Deserosotasunik gabe eseri. Beldurrik gabe makurtu. Bizkarrak mugimendu bakoitza […]<\/p>\n","protected":false},"author":1,"featured_media":13557,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[271,187],"tags":[],"class_list":["post-13555","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bloga","category-salud"],"acf":[],"yoast_head":"\nDENBORA DA GAKOA • Athlon<\/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:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DENBORA DA GAKOA • Athlon\" \/>\n<meta property=\"og:description\" content=\"Arazoa ez da gerrialdeko mina soilik.\u00a0 Denbora da gakoa. Noiz hasten dira hobekuntzak nabaritzen ariketa terapeutikoarekin? Hau da ebidentzia zientifikoak gaur egun esaten duena. \u00a0 Norbaitek asteak edo hilabeteak badaramatza gerrialdeko minarekin, normalean ez du mina kentzea bakarrik bilatzen. Berriro entrenatu nahi du. Hobeto lo egin. Deserosotasunik gabe eseri. Beldurrik gabe makurtu. Bizkarrak mugimendu bakoitza […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/\" \/>\n<meta property=\"og:site_name\" content=\"Athlon\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/AthlonKoop\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-11-02T11:52:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-11-02T16:09:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.athlon.eus\/wp-content\/uploads\/2026\/11\/IMG_7382-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1920\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"athlon\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"athlon\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/bloga\\\/denbora-da-gakoa\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/bloga\\\/denbora-da-gakoa\\\/\"},\"author\":{\"name\":\"athlon\",\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/#\\\/schema\\\/person\\\/a428224f837fa44390e7f14fbfb1d493\"},\"headline\":\"DENBORA DA GAKOA\",\"datePublished\":\"2026-11-02T11:52:10+00:00\",\"dateModified\":\"2026-11-02T16:09:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/bloga\\\/denbora-da-gakoa\\\/\"},\"wordCount\":795,\"publisher\":{\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/bloga\\\/denbora-da-gakoa\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.athlon.eus\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/IMG_7382-scaled.jpg\",\"articleSection\":[\"bloga\",\"Salud\"],\"inLanguage\":\"es\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/bloga\\\/denbora-da-gakoa\\\/\",\"url\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/bloga\\\/denbora-da-gakoa\\\/\",\"name\":\"DENBORA DA GAKOA • Athlon\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/bloga\\\/denbora-da-gakoa\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/bloga\\\/denbora-da-gakoa\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.athlon.eus\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/IMG_7382-scaled.jpg\",\"datePublished\":\"2026-11-02T11:52:10+00:00\",\"dateModified\":\"2026-11-02T16:09:20+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/bloga\\\/denbora-da-gakoa\\\/#breadcrumb\"},\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.athlon.eus\\\/es\\\/bloga\\\/denbora-da-gakoa\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/bloga\\\/denbora-da-gakoa\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.athlon.eus\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/IMG_7382-scaled.jpg\",\"contentUrl\":\"https:\\\/\\\/www.athlon.eus\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/IMG_7382-scaled.jpg\",\"width\":2560,\"height\":1920},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/bloga\\\/denbora-da-gakoa\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Inicio\",\"item\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"DENBORA DA GAKOA\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/#website\",\"url\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/\",\"name\":\"Athlon\",\"description\":\"Jarduera fisikoa bizi-ohitura osasungarri gisa sustatzea\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"es\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/#organization\",\"name\":\"ATHLON KOOP. E.\",\"alternateName\":\"Athlon. Bizimodu osasungarrien sustapena\",\"url\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.athlon.eus\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/logo_cg.svg\",\"contentUrl\":\"https:\\\/\\\/www.athlon.eus\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/logo_cg.svg\",\"width\":547,\"height\":267,\"caption\":\"ATHLON KOOP. E.\"},\"image\":{\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/AthlonKoop\\\/\",\"https:\\\/\\\/www.instagram.com\\\/athlonkoop\\\/?hl=es\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/Athlonscoop\\\/videos\",\"https:\\\/\\\/www.flickr.com\\\/photos\\\/68190106@N08\\\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/#\\\/schema\\\/person\\\/a428224f837fa44390e7f14fbfb1d493\",\"name\":\"athlon\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/6240cb0a5729c038a0cef790ff8e02e38b1765bf34c4228dd09f25239a244b08?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/6240cb0a5729c038a0cef790ff8e02e38b1765bf34c4228dd09f25239a244b08?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/6240cb0a5729c038a0cef790ff8e02e38b1765bf34c4228dd09f25239a244b08?s=96&d=mm&r=g\",\"caption\":\"athlon\"},\"sameAs\":[\"https:\\\/\\\/www.athlon.eus\"],\"url\":\"https:\\\/\\\/www.athlon.eus\\\/es\\\/author\\\/athlon\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"DENBORA DA GAKOA • Athlon","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/","og_locale":"es_ES","og_type":"article","og_title":"DENBORA DA GAKOA • Athlon","og_description":"Arazoa ez da gerrialdeko mina soilik.\u00a0 Denbora da gakoa. Noiz hasten dira hobekuntzak nabaritzen ariketa terapeutikoarekin? Hau da ebidentzia zientifikoak gaur egun esaten duena. \u00a0 Norbaitek asteak edo hilabeteak badaramatza gerrialdeko minarekin, normalean ez du mina kentzea bakarrik bilatzen. Berriro entrenatu nahi du. Hobeto lo egin. Deserosotasunik gabe eseri. Beldurrik gabe makurtu. Bizkarrak mugimendu bakoitza […]","og_url":"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/","og_site_name":"Athlon","article_publisher":"https:\/\/www.facebook.com\/AthlonKoop\/","article_published_time":"2026-11-02T11:52:10+00:00","article_modified_time":"2026-11-02T16:09:20+00:00","og_image":[{"width":2560,"height":1920,"url":"https:\/\/www.athlon.eus\/wp-content\/uploads\/2026\/11\/IMG_7382-scaled.jpg","type":"image\/jpeg"}],"author":"athlon","twitter_card":"summary_large_image","twitter_misc":{"Escrito por":"athlon","Tiempo de lectura":"6 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/#article","isPartOf":{"@id":"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/"},"author":{"name":"athlon","@id":"https:\/\/www.athlon.eus\/es\/#\/schema\/person\/a428224f837fa44390e7f14fbfb1d493"},"headline":"DENBORA DA GAKOA","datePublished":"2026-11-02T11:52:10+00:00","dateModified":"2026-11-02T16:09:20+00:00","mainEntityOfPage":{"@id":"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/"},"wordCount":795,"publisher":{"@id":"https:\/\/www.athlon.eus\/es\/#organization"},"image":{"@id":"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/#primaryimage"},"thumbnailUrl":"https:\/\/www.athlon.eus\/wp-content\/uploads\/2026\/11\/IMG_7382-scaled.jpg","articleSection":["bloga","Salud"],"inLanguage":"es"},{"@type":"WebPage","@id":"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/","url":"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/","name":"DENBORA DA GAKOA • Athlon","isPartOf":{"@id":"https:\/\/www.athlon.eus\/es\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/#primaryimage"},"image":{"@id":"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/#primaryimage"},"thumbnailUrl":"https:\/\/www.athlon.eus\/wp-content\/uploads\/2026\/11\/IMG_7382-scaled.jpg","datePublished":"2026-11-02T11:52:10+00:00","dateModified":"2026-11-02T16:09:20+00:00","breadcrumb":{"@id":"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/"]}]},{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/#primaryimage","url":"https:\/\/www.athlon.eus\/wp-content\/uploads\/2026\/11\/IMG_7382-scaled.jpg","contentUrl":"https:\/\/www.athlon.eus\/wp-content\/uploads\/2026\/11\/IMG_7382-scaled.jpg","width":2560,"height":1920},{"@type":"BreadcrumbList","@id":"https:\/\/www.athlon.eus\/es\/bloga\/denbora-da-gakoa\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Inicio","item":"https:\/\/www.athlon.eus\/es\/"},{"@type":"ListItem","position":2,"name":"DENBORA DA GAKOA"}]},{"@type":"WebSite","@id":"https:\/\/www.athlon.eus\/es\/#website","url":"https:\/\/www.athlon.eus\/es\/","name":"Athlon","description":"Jarduera fisikoa bizi-ohitura osasungarri gisa sustatzea","publisher":{"@id":"https:\/\/www.athlon.eus\/es\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.athlon.eus\/es\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/www.athlon.eus\/es\/#organization","name":"ATHLON KOOP. E.","alternateName":"Athlon. Bizimodu osasungarrien sustapena","url":"https:\/\/www.athlon.eus\/es\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/www.athlon.eus\/es\/#\/schema\/logo\/image\/","url":"https:\/\/www.athlon.eus\/wp-content\/uploads\/2025\/12\/logo_cg.svg","contentUrl":"https:\/\/www.athlon.eus\/wp-content\/uploads\/2025\/12\/logo_cg.svg","width":547,"height":267,"caption":"ATHLON KOOP. E."},"image":{"@id":"https:\/\/www.athlon.eus\/es\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/AthlonKoop\/","https:\/\/www.instagram.com\/athlonkoop\/?hl=es","https:\/\/www.youtube.com\/user\/Athlonscoop\/videos","https:\/\/www.flickr.com\/photos\/68190106@N08\/"]},{"@type":"Person","@id":"https:\/\/www.athlon.eus\/es\/#\/schema\/person\/a428224f837fa44390e7f14fbfb1d493","name":"athlon","image":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/secure.gravatar.com\/avatar\/6240cb0a5729c038a0cef790ff8e02e38b1765bf34c4228dd09f25239a244b08?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/6240cb0a5729c038a0cef790ff8e02e38b1765bf34c4228dd09f25239a244b08?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/6240cb0a5729c038a0cef790ff8e02e38b1765bf34c4228dd09f25239a244b08?s=96&d=mm&r=g","caption":"athlon"},"sameAs":["https:\/\/www.athlon.eus"],"url":"https:\/\/www.athlon.eus\/es\/author\/athlon\/"}]}},"_links":{"self":[{"href":"https:\/\/www.athlon.eus\/es\/wp-json\/wp\/v2\/posts\/13555","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.athlon.eus\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.athlon.eus\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.athlon.eus\/es\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.athlon.eus\/es\/wp-json\/wp\/v2\/comments?post=13555"}],"version-history":[{"count":10,"href":"https:\/\/www.athlon.eus\/es\/wp-json\/wp\/v2\/posts\/13555\/revisions"}],"predecessor-version":[{"id":13567,"href":"https:\/\/www.athlon.eus\/es\/wp-json\/wp\/v2\/posts\/13555\/revisions\/13567"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.athlon.eus\/es\/wp-json\/wp\/v2\/media\/13557"}],"wp:attachment":[{"href":"https:\/\/www.athlon.eus\/es\/wp-json\/wp\/v2\/media?parent=13555"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.athlon.eus\/es\/wp-json\/wp\/v2\/categories?post=13555"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.athlon.eus\/es\/wp-json\/wp\/v2\/tags?post=13555"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}