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Método 4-3-2-1: la rutina de ejercicio semanal que retrasa el deterioro físico

En el panorama actual de la salud y el bienestar, la actividad física regular se impone como un pilar fundamental para mantener una buena calidad de vida. Los beneficios del ejercicio abarcan una amplia gama de aspectos que van desde la mejora en la salud cardiovascular hasta el fortalecimiento de las articulaciones.
Realizarlo de forma periódica no solo contribuye a la prevención de diversas enfermedades crónicas, sino que también desempeña un papel crucial en el mantenimiento de un estado emocional equilibrado y un espíritu sano.
La práctica constante de deporte ayuda a cultivar una sensación de juventud que se refleja tanto a nivel físico como mental. El ejercicio favorece una mayor vitalidad y funcionalidad del cuerpo, previniendo el deterioro físico que acompaña al envejecimiento. Además, proporciona una reconexión mental consigo mismo, aliviando el estrés y promoviendo una actitud más positiva y resiliente ante los desafíos cotidianos.

La doctora Amy Shah, experta en nutrición con formación en las universidades de Cornell, Columbia y Harvard, emergió como una figura influyente gracias a su innovador método 4-3-2-1, que circula ampliamente en las redes sociales. Supo capitalizar el poder de las plataformas digitales para compartir sus conocimientos sobre una vida activa y saludable.
Lo que la distingue de otros entrenadores personales es su enfoque integrado de ciencia y práctica en su propia vida diaria. Afirma vivir lo que predica, participando activamente en su rutina, lo cual añade una capa de autenticidad y credibilidad a su método.
A través de su extensa presencia online, Shah alienta a sus millones de seguidores a adoptar el método 4-3-2-1 como una forma accesible y sencilla de mejorar su salud y vitalidad. Segúun explicó en diálogo con Newsweek, a diferencia de otras tendencias de fitness, la propuesta se basa en cambios sostenibles y realistas que cualquier persona puede integrar en su rutina diaria, independientemente de sus antecedentes o limitaciones físicas.

El programa 4-3-2-1 propuesto por la doctora Shah integra diferentes tipos de actividades para abordar las diversas necesidades del cuerpo humano a medida que envejece, haciendo hincapié en el fortalecimiento y rejuvenecimiento general.
La primera recomendación del método es caminar cuatro veces a la semana. Shah subraya que la caminata no solo mejora la salud cardiovascular, sino que también tiene beneficios significativos para la salud mental. Estudios han demostrado que caminar entre 30 y 40 minutos al día puede estimular el crecimiento de áreas claves del cerebro, como el hipotálamo. Estos beneficios son especialmente importantes para mujeres en la perimenopausia y menopausia, ya que contribuyen a la mejora del humor, la memoria y la función cognitiva.
El segundo componente del método es el levantamiento de pesas, recomendado tres veces a la semana. La doctora Shah recalca la importancia de este tipo de entrenamiento para preservar y aumentar la masa muscular y ósea, que suele reducirse con el envejecimiento. Mediante cualquier forma de entrenamiento de resistencia, incluyendo yoga o pilates, se puede contrarrestar la pérdida anual de masa muscular y ósea, estimada entre un 1% y un 2%, lo cual es crucial para mantener una buena salud física a largo plazo.
Dos veces por semana, la terapia caliente juega un papel importante en el método 4-3-2-1. Shah sugiere prácticas como saunas, baños de vapor o bañeras de hidromasaje, que contribuyen no solo al bienestar físico, sino también mental. Este tipo de terapia ha demostrado mejorar la salud cardiovascular y cerebral, además de incrementar el crecimiento hormonal, aportando así una ventaja adicional a la estrategia de rejuvenecimiento que propone.
Finalmente, el método contempla un entrenamiento de sprint semanal. Correr a máxima velocidad durante periodos breves ha mostrado tener un profundo impacto rejuvenecedor sobre el corazón, potencialmente retrocediendo los marcadores de edad cardiovascular hasta veinte años. Esta práctica, basada en evidencia científica, destaca por su capacidad de fortalecer el corazón intensamente en un período de tiempo reducido, integrando así un componente explosivo al método de Shah.
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Sparks fly as Cuomo, Mamdani tear into each other during fiery debate: ‘Toxic energy’

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Front-runners for New York City mayor, Zohran Mamdani and Andrew Cuomo, wasted little time attacking each other on alleged personal scandals they have been involved in during a Wednesday night debate between the pair and GOP candidate Curtis Sliwa.
Mamdani and Sliwa took the opportunity during Wednesday’s debate to drill down on past sexual harassment allegations against Cuomo, the former governor of New York, ahead of an impeachment inquiry that preceded Cuomo’s 2021 resignation. Cuomo was also hit by Mamdani over accusations he has – while in public office – failed to meet with Muslim constituents and only began doing so amid pressure from his mayoral campaign, and over his alleged poor handling of the COVID-19 virus in New York after Cuomo was party to issuing guidance forcing nursing homes and long-term care facilities to admit COVID-19 positive patients.
Meanwhile, Cuomo did not hold back on targeting Mamdani over alleged controversies that have embattled his campaign. Cuomo blasted the self-proclaimed socialist over his lack of experience, ties to radical politics, and past radical comments about law enforcement, Israel and the situation in Gaza.
FBI AGENTS FROM ’93 WTC ATTACK BLAST MAMDANI FOR EMBRACING RADICAL IMAM
All three candidates for NEw York City governor debated Wednesday night. From left to right: Andrew Cuomo, Curtis Sliwa and Zohran Mamdani. (Photo by Angelina Katsanis-Pool/Getty Images)
«My main opponent has no new ideas. He has no new plan. … He’s never run anything, managed anything. He’s never had a real job,» Cuomo said of Mamdani during the debate. Cuomo also branded Mamdani as someone who has proven to be «a divisive force in New York,» pointing to past incidents that have garnered Mamdani heat from critics.
One of those incidents included a picture he took with a hard-lined Ugandan lawmaker who has pushed policies of imprisoning people for being gay, which Mamdani took while taking a break from the campaign trail to visit his home country of Uganda for a wedding. Cuomo also hit the controversy over whether Mamdani supports Jewish New Yorkers, as his critics have claimed he is anti-Israel pointing to statements he has made, like «globalize the intifada.»
Cuomo also accused Mamdani of disrespecting Italian-Americans after a video of him surfaced giving the middle finger to a statue of Christopher Columbus, while also pointing to criticism the self-proclaimed socialist candidate has garnered from 9/11 first-responders after posting a photo with a Muslim cleric who served as a character witness for the mastermind behind the September 11, 2001 attacks.
TOP 5 MOMENTS FROM FIERY NYC MAYORAL DEBATE: ‘HE LITERALLY HAS NEVER HAD A JOB’

Former New York Governor Andrew Cuomo (left) shakes hands on the debate stage with Democratic Party candidate for New York City mayor (right) Zohran Mamdani. Cuomo is running as an Independent after lsoing to Mamdani in the primary election. (Photographer: Angelina Katsanis/AP)
«You have been a divisive force in New York, and I believe that’s toxic energy for New York. It’s with the Jewish community. It’s with the Italian-American community – when you give the Columbus statue the finger. It’s with the Sunni Muslims when you say decriminalize prostitution, which is Haram. It’s the Hindus,» Cuomo continued. «Then, you take a picture with Rebecca Kadaga, deputy Prime Minister of Uganda. … She’s known as Rebecca ‘Gay Killer.’ … You’re a citizen of Uganda. You took the picture. You said you didn’t know who she was. It turns out you did. How do you not renounce your citizenship or demand BDS against Uganda for imprisoning people who are gay just by their sexual orientation? Isn’t that a basic violation of human rights?»
Mamdani shot back that his politics have remained «consistent» and that they are built on a belief in human rights for all people, including LGBTQ+ folks. Had he known Kadga’s role in drafting legislation to imprison gay folks, Mamdani said, he never would have taken the picture.
«This constant attempt to smear and slander me is an attempt to also distract from the fact that, unlike myself, you do not actually have a platform or a set of policies,» Mamdani shot back at Cuomo before introducing his own claims about the former governor regarding past accusations of sexual harassment.
MAMDANI RIPPED BY RIVALS FOR UNPOPULAR STANCE DURING FIERY NYC DEBATE: ‘YOU WON’T SUPPORT ISRAEL’

New York City mayoral candidate Andrew Cuomo slammed his democratic socialist opponent Zohran Mamdani during Wednesday’s debate for a variety of alleged scandals he has been involved in. (Angelina Katsanis/Getty; Angelina Katsanis/Getty)
«Mr. Cuomo. In 2021, 13 different women who worked in your administration credibly accused you of sexual harassment. Since then, you have spent more than $20 million in taxpayer funds to defend yourself, all while describing these allegations as entirely political,» Mamdani said while attacking Cuomo Wednesday night.
«You have even gone so far as to legally go after these women. One of those women, Charlotte Bennett, is here in the audience this evening. You sought to access her private gynecological records. She cannot speak up for herself because you lodged a defamation case against her. I, however, can speak. What do you say to the 13 women that you sexually harassed?»
Cuomo, in 2021, was accused of multiple incidents of sexual harassment that preceded his resignation as governor that year. A subsequent report from New York Attorney General Letitia James confirmed Cuomo «sexually harassed multiple women from 2013 through 2020,» while in January 2024, the U.S. Department of Justice announced it had reached a nearly $500,000 settlement with Cuomo’s executive office over one of the claims. However, no criminal charges were ever filed against Cuomo, with some district attorneys citing insufficient evidence.
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Cuomo defended himself against Mamdani’s accusations, noting the cases were eventually dropped, before returning to questions about Mamdani’s alleged past.
Meanwhile, Sliwa didn’t skip an opportunity to slam Cuomo over the sexual assault allegations either, saying early in the debate during a discussion about homelessness that Cuomo «fled» the governor’s office amid an impeachment inquiry that was investigating him.
«Andrew, you didn’t ‘leave.’ You fled from being impeached by the Democrats in the state legislature,» Sliwa began before getting into the homelessness issue, earning him a round-of-applause from the audience.
«‘Leave?’ You fled!» Sliwa continued to applause. «But let’s get back on topic.»
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INTERNACIONAL
Ahora la Justicia de Chile investigará el caso de Bernarda Vera, la desaparecida que encontraron viviendo en Argentina

Tres semanas después del revuelo político generado en Chile por el presunto hallazgo en Argentina de Bernarda Vera, una mujer que integraba el listado oficial de víctimas de la dictadura militar de Augusto Pinochet, la Justicia chilena abrió una investigación para dar con su paradero.
La causa fue radicada el Primer Juzgado del Crimen de Temuco, en la región de La Araucanía, y quedó bajo secreto de sumario. El caso lo lleva adelante el ministro de la Corte Álvaro Mesa, especialista en causas de violaciones de los derechos humanos.
Video
Así fue el encuentro entre las cámaras de TV y la mujer que podría ser Bernarda Vera
A través de un escrito, el funcionario afirmó que «hasta hace pocos meses no existían causas vigentes respecto a los delitos de desaparición forzada, secuestro o detención ilegal de Bernarda Vera Contardo«, nombre que figura entre las 1.162 personas incluidas en el Informe de la Comisión Verdad y Reconciliación (Rettig).
El panorama cambió, según el portal Bio Bio Chile, ante el surgimiento de algunas «incongruencias en los relato» que fueron reportadas por el Plan Nacional de Búsqueda (PNB) del Programa de Derechos Humanos» y derivaron en la apertura de «un cuaderno de búsqueda».
La protagonista de la historia es Bernarda Vera, una profesora que, con 27 años y una hija de 5, fue detenida por militares el 10 de octubre de 1973 y que, aparentemente, había sido ejecutada en el puente de Villarrica, también en la región de La Araucania. Sin embargo, el caso dio un giro a fines de septiembre cuando salió a la luz una investigación periodística que habría ubicado a quien fuera militante del Movimiento de Izquierda Revolucionaria (MIR) en la localidad bonaerense de Miramar.
Desde el gobierno de Gabriel Boric fue el ministro de Seguridad, Luis Cordero, quien señaló que la tarea de «corroborar científicamente la identidad de la mujer que vive en Argentina y que sería Bernarda Vera» le corresponde efectivamente al juez que tramita la causa.
La consulta al funcionario se debe a que fue quien estaba al frente del Ministerio de Justicia y Derechos Humanos cuando se puso en marcha el Plan Nacional de Búsqueda, Verdad y Justicia y es el señalado por la oposición como el responsable de la eventual «inexactitud respecto al caso».
Conocida como «Anita» en sus tiempos de militancia en el MIR, Bernarda Vera figura en el Informe Rettig, el registro de las víctimas de violaciones a los derechos humanos durante la dictadura pinochetista. Testimonios que quedaron fuera de la causa y algunos detalles del boletín que cada mes publica el PNB dieron indicios de que la mujer podría haber escapado de ese destino.
El reporte que se difundió en septiembre mencionó que «en algunos casos, muy excepcionales, este proceso ha revelado incongruencias con las conclusiones de las Comisiones de Verdad. Un primer caso refiere a una persona, condenada a muerte por un Consejo de Guerra en 1973, que fue calificada por la CNVR (Comisión Rettig), con los antecedentes disponibles en la época como víctima de desaparición forzada”.
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El momento en el que un informe de TV encontró a Bernarda Vera, la supuesta desaparecida chilena que vive en Argentina
“Posteriormente, el PNB recogió testimonios de personas que dijeron haberla visto fuera de Chile después de la fecha en la que la CNVR estableció su desaparición. A raíz de ello, se abrió una investigación administrativa respecto de su trayectoria. Estos antecedentes fueron puestos en conocimiento del Comité de Seguimiento y Participación del Plan Nacional de Búsqueda; de la familia de manera reservada para proteger su privacidad; y al mismo tiempo, se ofició oportunamente al Ministro en Visita Extraordinaria con competencia en la causa”, detalla el documento.
Esos datos fueron parte de la investigación periodística de Chilevisión, que condujo a una de sus cronistas a la ciudad de la costa bonaerense y donde habría dado con el paradero de Bernarda Vera Contardo, quien detrás de la puerta de su casa se negó a hablar con la periodista. El tema generó un fuerte debate en el país y desató fuertes críticas a la administración del Frente Amplio.
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Dublin protesters clash with police, burn vehicle after migrant accused of sexually assaulting Irish girl

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Protesters set a police car on fire and hurled glass bottles at officers in Dublin, Ireland, on Tuesday night after an illegal migrant was arrested for allegedly sexually assaulting a 10-year-old Irish girl who was in state care.
The violence erupted outside the City West Hotel, a sprawling former hotel-turned migrant center where an illegal migrant — who had deportation orders standing against him — is accused of attacking the girl late Sunday night.
Irish police, An Garda Síochána, said that six people were arrested during the clashes and one female police officer suffered a foot injury.
HERE’S WHY IRELAND IS AT BOILING POINT OVER MASS IMMIGRATION
Onlookers film a Garda vehicle burning as a demonstration outside a hotel housing asylum seekers turned violent in Saggart, southwest Dublin, on Oct. 21, 2025. Police in riot gear clashed with hundreds of protesters after allegations that a 10-year-old girl was sexually assaulted. (Peter Murphy / AFP via Getty Images)
Police said their officers were subject to «sustained attacks» as they tried to cordon off the building. Nearly 300 police were dispatched to the area in Saggart.
Some protesters were seen waving Irish flags while others could be heard chanting, «Get them out, get them out,» in reference to the 2,000 migrants living at the shelter.
Police said protesters hurled hundreds of empty glass bottles from nearby garbage containers and bricks at officers, while fireworks were also discharged. A police helicopter was targeted with lasers, a spokesperson said.
Men on horseback attempted to breach police lines by charging at law enforcement, police said. Police used pepper spray as they tried to disperse the crowd.
«An Garda Síochána facilitates peaceful protests on a daily basis. This was obviously not a peaceful protest,» Garda Commissioner Justin Kelly said in a statement. «The actions this evening can only be described as thuggery. This was a mob intent on violence against Gardaí.»

A protester films as a Garda vehicle burns during violent clashes outside a hotel housing asylum seekers in Saggart, southwest Dublin, on Oct. 21, 2025. (Peter Murphy / AFP via Getty Images)
Irish Prime Minister Micheál Martin condemned the attacks on police and said there was «no justification for the vile abuse against them.»
On Wednesday, he said the girl who was allegedly raped had not been protected by the state and the circumstances around the alleged attack are of «deep concern.»
THOUSANDS MARCH IN DUBLIN AGAINST IRELAND’S MASS MIGRATION POLICIES AS MCGREGOR PURSUES PRESIDENTIAL BID
The victim was in the care of child protection services, known as «Tusla,» which said she had absconded from staff during a planned recreational trip in the city center. It is unclear how she got in contact with the suspect.
The suspect, who is in his 20s, is originally from Africa, according to the Irish Mirror. He arrived in Ireland six years ago and failed his application for international protection in 2024 and was ordered deported in March, according to the Irish Times.
The incident took place on the grounds of Citywest, a former hotel which for the last few years has been housing migrants seeking international protection.
The Irish government bought the hotel in September for around $150 million with the aim of turning it into a permanent migrant facility despite several protests by locals.

A protester waves the Irish flag in front of riot police on Oct. 21, 2025, in Dublin, Ireland. Demonstrators gathered outside the Citywest Hotel after police arrested a foreign national in connection with the alleged rape of a 10-year-old girl. (Getty Images)
Tensions around mass immigration continue to bubble since November 2023 when hundreds of rioters looted shops, set fire to vehicles and threw rocks at police officers after three young children were stabbed outside a school allegedly by an Algerian-born suspect who had become an Irish citizen.
Last week, a 17-year-old Ukrainian was murdered just days after he came to Ireland and was placed in asylum care operated by Tusla. A Somalian youth, also an asylum seeker and described as a minor, has been charged with his murder, according to RTE News.
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A homeless foreign national was arrested and charged last week with the murder of an 89-year-old Irish woman, per the Irish Independent.
On Friday, Irish people go to the polls to elect a new president.
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