Mitos y leyendas del gym

¿ES VERDAD TODO LO QUE NOS CUENTAN EN LOS GIMNASIOS?

**********************************************

¿CÓMO PUEDE SER QUE LO QUE SIEMPRE HEMOS CREÍDO DURANTE AÑOS NO SEA VERDAD?

Hoy vamos a tratar los errores más comunes y las realidades que menos te esperabas. Cada día se aprende una cosa más así que espero que aprendamos algo 😉

Alucinada me quedo cada vez que me meto en una sala de gimnasio. Nos sólo por lo que sabe la gente de ejercicio físico que evidentemente es un «montón»…

Sino por cómo realizan algunos ejercicios técnicamente, es realmente espeluznante. 

 

MITOS DE GIMNASIO

¿VERDADERO O FALSO?

 
 
 

CORRER RÁPIDO QUEMA MÁS (FALSOOO)

Esto es falso. Deciros que la quema de grasas se potencia más (esto es un dato general) a partir del minuto 30 -35 de ejercicio de quema de grasas (ya sea cardio o trabajo de pesas a ritmo alto).

*Un ejercicio que queme grasas a un ritmo de trabajo cómodo podría a ser el trabajo de un 65-75% de tu FC máx de la siguiente fórmula:

220 –  (edad) = FCmax (frecuencia cardiaca máxima)

Si le hacemos el 65% pues ese será el ritmo idóneo de trabajo para quemar grasas de manera constante ( durante 1h) y rítmica en un ejercicio de tipo aeróbico, por ejemplo: Trotar suave.

Por ejemplo: si yo (que tengo 31 años) quiero quemar mucha grasa:  FC max 220- 31= 189 y su 65%- 75% es 122 – 141 pulsaciones/ min.

Según esto y mi pulsómetro yo quemo más grasa cuando voy a esas pulsaciones trotando muy suave o caminando muy rápido. Os dejo este enlace que te lo hace todo solito y nos dejamos de tanta formula:

=> Calcula tu FC perfecta para quemar grasa

click aquí=> Necesito un pulsómetro


QUIÉN SUELE ENTRENAER QUEMA MÁS CUANDO ESTÁ PARADO:

A ver, esto es cierto.

La gente que está acostumbrada a hacer ejercicio es la que más quema, no sólo en el gym entrenando, sino cuando sale de él… es decir que sigues quemando después de ir al gim.

Existe un factor físico que se llama tonicidad residual. Eso es, para que lo entendáis, lo duro que se queda un músculo tras el entrenamiento. Esa tonicidad es temporal, dura más en gente entrenada que en gente no entrenada. Es por eso que si sueles entrenar, tu quema de calorías/día será mayor que en el caso de uno que no vaya al gimnasio. Vamos… es como que quemas y sigues quemando tras el entrenamiento incluso tirado viendo la tele tras una sesión de entreno.


LA NUTRICIÓN ES MÁS IMPORTAMTE QUE EL EJERCICIO

Esto es cierto, si queremos adelgazar, aunque lo ideal es combinar ambas cosas es bien sabido por los profesionales del entrenamiento y de la nutrición que la alimentación es un 70 % importante versus el 30 % del ejercicio, por tanto es más importante.

Si una persona se quiere adelgazar con hacer ejercicio no le basta, lo más importante es recudir el consumo de calorías de manera equilibrada y controlada.

Si quieres puedes hacer una cosa, apunta durante 15 días todo lo que comas en una libreta, cada cosa que te lleves a la boca, incluso lo más insignificante, como un cacahuete, un mordisco al bocadillo de tu hijo, la copa o las copas del fin de semana o una onza de chocolate.

Al pasar los 15 días analiza y contabiliza las calorías, verás que todo es mejorable.

Mi consejo es que modifiques los ingredientes que tomas, cambia la los alimentos que combinan tus platos (como las patatas o la pasta) por quinoa, fuera fritos, los dulces sin gluten y azucares procesados, consume más tés verde y rojo, quita los hidratos de carbono de tu vista a partir de media tarde y come mucha fruta o yogures entre horas.

Busca e inventa nuevas recetas mucho más saludable;) aquí os dejo una idea (tártar de salmón con quinoa y aguacate)

IMG_0169


HAY QUE MACHACARSE EN EL GYM

Reflexión del musculitos del gym… «hay que machacarse en el gimnasio… cuanto más mejor… ¿? hola?¿ estás de broma!?¿

Es falso que por estar mayor tiempo en el gimnasio vayas a mejorar más.

Si bien es cierto que se necesita un mínimo de tiempo para trabajar, también lo es que debemos fijarnos un tope y para ello hemos de llevar un reloj que nos permita controlar el tiempo que dedicamos a cada tipo de actividad.

La quema de grasas (entre otros sustratos energéticos) se inicia desde el momento 0 del entrenamiento, eso sí, en menor porcentaje.

Al inicio del entrenamiento utilizamos sustratos energéticos más cercanos a la musculatura, como azúcares musculares, luego más hidratos de carbono en sangre y ya hacia el final grasas. Eso no quiere decir que sólo utilizas un sustrato energético, eso quiere decir que para quemar grasas de manera más acentuada hay que trabajar más de 30 minutos, pero si parases en el min 25 (esto va con cada uno) por supuesto habrías quemado grasas.

Te cargas la musculatura si entrenas demasiado tiempo por no hablar del elevado riesgo de lesiones que hay a partir de la hora de entrenamiento. Especialmente cuando no estamos habituados a entrenar tanto tiempo hacer un trabajo demasiado prolongado puede generar una atrofia de los  Aa= aminoácidos (que componen las proteínas musculares), es decir que te cargas el músculo… así que no te flipes y descansa a partir de los 50′ – 1h máx. y respeta los descansos entre series para recuperarte.

Ojo una cosita: Cada persona tiene un metabolismo personal y diferente, la que haga más ejercicio empezará a quemar más grasa antes que la que no suela, este factor varía según tu estilo de vida, tu edad, tu condición, etc.


 

PARA QUEMAR GRASA ABDOMINAL HAY QUE HACER MUCHOS ABDOMINALES:

Esta afirmación es falsa. Por mucho que te concentres en entrenar únicamente los ejercicios abdominales no vas a quemar más grasa localizada en esa zona.

Si lo que queréis es quemar la grasa abdominal y marcar «six pack» lo que tenéis que hacer es, por ejemplo, ejercicio de tipo aeróbico (ejercicio al 65%-74% de tu FC máx.).

Pensad que la quema de grasas es siempre a nivel general, es decir, si quemas grasa se quema de por todo, no sólo de abdomen.

Recomendación para trabajar un abdomen y perfeccionarlo:

 

45 minutos de trote suave/ caminar muy rápido (a 120 pulsaciones)

+

4 series X abdominales rectos/ oblicuos (sacando el aire suavemente)

12 repeticiones (nivel bajo)

16 repeticiones (nivel medio)

35 repeticiones (nivel alto)

_MG_7702
 
_MG_7700
 

Os dejo un link muy guay de una compañera del mundo del fitness que se llama Patri Jordan y que me encanta 🙂  

CLICK AQUÍ PARA TABLA DE ABDOMINALES


SI SUDAS MÁS QUEMAS MÁS:

Otra de las tonterías que se dicen… esto también es falso.

«Hay mucha gente que se abriga para entrenar o que incluso se envuelve en fajas o plásticos para aumentar la sudoración»

el-lado-bueno-de-las-cosas-correr

Como en la peli El lado bueno de las cosas…

El principal objetivo del sudor es la termorregulación corporal. ¿Cómo se consigue? Al sudar se produce la salida de sustancias de desecho y agua a través de la piel, este agua en contacto con el aire refresca la piel y hace que la temperatura corporal baje.

La gente que suda más simplemente tiene una muy buena termorregulación, los deportistas más preparados sudan y los gordos más obesos sudan… nada tiene que ver con quemar más o menos.

Si antes y después de hacer ejercicio te pesas verás que hay una bajada de algunos gramos, cada gramo equivale a un ml. de agua.

Un ejemplo, una mujer de 60 kilos tras 1 h de ejercicio medio- intenso puede perder unos 600ml de agua corporal de media. Es por eso que es muy importante beber agua tras la realización de ejercicio.

Una bromita:) esta chica es muy divertida


1 DÍA DE ENTRENO NO SIRVE DE NADA

Bien chicas esto tampoco es verdad al 100% ya que depende del estado físico de la persona que vaya a entrenar.

Una persona que se inicia en la práctica deportiva puede empezar entrenando un día a la semana ya que por algo hay que empezar.

Una persona desentrenada que hace 1 sesión de gym a la semana notará ese trabajo y habrá empezado, que es lo que más nos cuesta.

Las personas más entrenadas sí que necesitan aumentar la cantidad de entrenamientos semanales para conseguir unos mejores resultados. Pero si te inicias en la práctica deportiva puedes comenzar entrenando 1 día a la semana e ir aumentando de manera progresiva el número de sesiones.


PARA HACER FLEXIONES HAY QUE SUBIR Y BAJAR RECTOS:

Jajaja, sí, esto es cierto pero has de hacerlo bien.

La flexión de brazos es un ejercicio muy complejo que implica gran catidad de grupos musculares. Para «subir y bajar» tienes que conseguir mantener el cuerpo en posición de plancha con los brazos estirados y colocar tu cadera en ángulo de 180 (no sacar el culo).IMG_9632

Con la espalda recta ahora abre manos y baja lentamente inspirando aire hasta que tus codos queden a 90 grados. (Siempre manteniendo la plancha). Sin llegar a caer ni tocar el suelo ahora sube realizando una exhalación de aire (mantener el aire el malo).

Se trata de un gesto muy duro, te recomiendo que las trabajes de manera progresiva de menos a más y aumentes cada día 2 flexiones.

IMG_7519

Os dejo un link: click aquí para flexiones mal hechas


SI TE LESIONAS  HAY QUE PARAR DE ENTRENAR

Falso. Yo soy de este tipo de entrenadoras que opina que hay que hacer un descanso de la zona a afectada pero no total ya que parar por completo uno o varios músculos atrofia la musculatura. es importante que si te has lesionado hables antes con un fisioterapeuta que con un médico de cara a la rehabilitación. Pensad que un Urgencias siempre te dicen que tienes un esguince y te vendan e inmovilizan la zona cuando a veces es innecesario.

Para mi los mejores profesionales son aquellos que tras una operación de rodilla no la inmovilizan por completo para así no perder ni masa muscular ni movilidad del rango articular.

Por otro lado, si tienes la mala suerte de tener que estar 100% inmovilizado de alguna zona lesionada, yo te recomiendo que sigas trabajando el resto de grupos musculares siempre que puedas. Por ejemplo, si te has lesionado una muñeca, puedes seguir trabajando piernas e incluso transcurridos unos días podrías hasta salir a correr.


ESTIRAR NO SIRVE DE NADA

Eso es falso. Estirar sirve para calentar la musculatura, si lo haces al inicio del ejercicio y previene las lesiones articulares y los calambres. Es importante hacer una pequeña tabla de estiramientos al inicio del entrenamiento (más breve) y una tabla más elaborada al concluir tu entrenamiento.

blogger-image-520221596

Mantener cada estiramiento unos 15-20 segundos hará que mejores la flexibilidad y movilidad corporal haciendo que te sientas más ágil y joven.

Además es una buena de reorganizar las fibras musculares tras el ejercicio optimizando la colocación de las fibras musculares.

_MG_7685

 


LA GRASA SE TRANSFORMA EN MÚSCULO

Cierto. La masa grasa se transforma en masa magra. Si estamos sobrepasadas de peso y queremos perder volumen no hemos de trabajar la hipertrofia (con mucha carga y copas repeticiones 8-10 + muchas series). Es mejor trabajar muchas repeticiones a ritmo alto. Además es importante que separa que el músculo pesa más que la grasa, y que por eso a veces reducimos el contorno pero aumentamos de peso;)


A MAYOR SUBIDA DE PULSACIONES (latidos/ min) MAYOR ES LA QUEMA DE GRASAS:

Esto también es cierto. El trabajo aeróbico de muy alta intensidad (casi rozando el anaeróbico) provoca una subida de pulsaciones tan que acelera la metabolización del consumo de grasas.

Si haces series de 5 minutos de carrera a ritmo elevado combinando con 3 minutos de trote suave y así sucesivamente, verás como adelgazas mucho más rápido.

Mi pequeño secreto:

Para adelgazar más aún lo que puedes hacer es combinar tu trabajo aeróbico de alta intensidad con un trabajo de fuerza. es decir, salir a correr 15 minutos con ritmos alto y bajo combinado, luego parar para hacer muchas repeticiones de diferentes ejercicios (flexiones, squats, abdominales, etc.) y luego volver a correr con cambios de ritmo.

Esto abrasa las grasas


EL EJERCICIO MEJORA EL SENTIDO DEL HUMOR

Esto es cierto. La práctica de ejercicio físico aumenta el equilibrio emocional a nivel hormonal y ello provoca que estemos más abiertos tomarnos las cosas de la mejor manera o incluso bromear. La creación de hormona de la felicidad aumenta cuando realizamos ejercicio físico. Bueno, aquí la que más entiende de vida equilibrada y felicidad es mi coach favorita Tiana Miralles quién acaba de publicar su último post de Vida equilibrada en auntacondelsuelo.net

Sonríe:)

 

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