HIIT: Entrena poco y quema mucho

Hello de nuevo, una semana más me siento delante del ordenador para escribiros uno de mis post relacionados con el mundo de la salud.

«HOY HABLAMOS DE LOS HIIT»


«Espero hacerlo bien, pues este fin de semana he estado haciendo un seminario (por la FEDA) sobre este tipo de entrenamientos y tengo por seguro que Juli y Álvaro (especialistas de este tema), le pegarán un ojo;)

*Por si a alguien le interesa, os dejo aquí un link de los seminarios que la FEDA hace, son muy profesionales y están a tope;)»

click: FEDA BALEARES


Esta semana os quiero hablar de una modalidad del mundo del fitness que lleva varios años muy bien posicionada en los listados de tendencias de la ACSM.

click: American College of Sports Medicine

Se trata de los entrenamientos HIIT, aunque tal vez no hayáis oído hablar de ellos. Mal conocido, de nombre se les conoce como entrenamientos “Tabata”… pero hoy nos vamos a olvidar un poco de eso ¿vale?

A ver si soy capaz de realizar una explicación básica para que, así todo el mundo pueda entender qué son los HIIT.

¿Qué es un HIIT y para qué sirve?

Veréis, el HIIT o Entrenamiento Interválico de alta intensidad, consiste en una sesión de entrenamiento corto pero muy intenso.

Éste juega con variaciones de intensidad en el trabajo que se lleva a cabo y ello provoca adaptaciones en nuestro cuerpo aportando grandes beneficios a corto, medio y largo plazo.

“Me estas estresaaaaaando”

El problema principal de la sociedad de hoy en día es que no tiene tiempo de nada. Por lo general nos olvidamos de nosotros/as mismos/as, siempre nos dejamos para el último momento y entrenar, a veces, se vuelve una auténtica misión imposible.

Pues bien, los entrenamientos HIIT facilitan ese problema pues su periodo de trabajo es breve y muy efectivo.

Sus resultados han sido estudiados y tras varias investigaciones se ha demostrado que estas alteraciones en el nivel de trabajo (de frecuencia cardiaca y consumos de oxígeno) provocan una serie de movimientos hormonales que favorecen la quema de grasas (lipólisis) durante las 48 h posteriores al entrenamiento.

Además de este “súper poder” los entrenamientos tipo HIIT provocan toda una serie de beneficios en nuestro organismo como por ejemplo:

  • Aumenta la capacidad respiratoria
  • Mejora la tensión arterial
  • Mejora la capacidad del corazón de mandar sangre a todo el cuerpo
  • Evita la diabetes tipo II
  • Aumenta la resistencia a los esfuerzos físicos fuertes
  • Trabaja la velocidad
  • Mejora la capacidad de consumir Oxígeno y todo lo que ello supone, por tanto sería un gran rehabilitador de las lesiones que, por ejemplo, el tabaco, provoca.

 

¿Quién lo puede practicar?

caras-playmovil

Los entrenamientos HIIT son entrenamientos que nos ponen muy al límite, no son fáciles y asustan un poco. Pero si están bien hechos están adaptados a las capacidades físicas personales e individuales del deportista que los hace o practica.

*¿Los puede practicar una persona que ha padecido un ataque de corazón, por ejemplo?

  • Sí, siempre que un médico asesore a mi entrenador personal y éste me los adapte de manera adecuada.

 

 ¿Cómo se controla la intensidad del trabajo que llevo a cabo?

  • Con la frecuencia cardiaca
  • Con una prueba que valora mi capacidad al esfuerzo
  • Con una tabla de control de intensidad o escala de Börg:

Grafica PEimagen de: www.mesociclo.com

 
 

¿Qué tipos de entrenamientos HIIT existen y qué material necesito?

Obviamente existen varias formas de trabajar los HIIT, por ejemplo:

  • Cardio o resistencia
  • De Tonificación o fuerza

Como es evidente, dependiendo del tipo de HIIT que haga necesitaré un material u otro.

  • Ejemplos de material para:

CARDIO: Cinta, elíptica, ciclo- ergómetro, bicicleta, máquina de remo, etc.

TONIFICACIÓN: Con o sin material, battle rope, banco, pesas, barra de dominadas, asas para flexiones, TRX, fitball, escalerilla, etc. Este es más libre que el primero pues trabaja con circuitos (rollo crossfit).

Ejemplos Comerciales:

TABATA, WINGATE, TURBULENCE TRAINING, LITTLE & GIBALA…

… La mayor parte de los entrenamientos HIIT comerciales, son animaladas con las que hemos de tener extremo cuidado. En sus orígenes este tipo de pruebas fueron diseñadas para deportistas de Alto Rendimiento, como los deportistas Olímpicos. Por favor, si queréis trabajar los HIIT poneros en manos de un profesional ya que podéis haceros mucho daño.

Es por eso, entre otras cosas, que es MUY IMPORTANTE, que antes de empezar hagas un buen calentamiento que te permita preparar tu cuerpo al propósito al que lo vas a someter… que es duro, muy duro.

 

Efectos adversos: (no digas que no te lo advertí…)

Los entrenamientos HIIT pueden provocar lesiones, caídas o traumatismos. Tendinopatías, esguinces, pubalgias, etc.

Al acabar el entrenamiento tienes una sensación de mareo bastante fuerte que puede que afecte a tu equilibrio, así que al acabar intente sujetarte a alguna parte hasta que tu frecuencia cardiaca haya disminuido.

Ejemplos HIIT:

No quiero poneros ejemplos pues habrá quién seguro se pone a realizarlos por su cuenta y bajo mi punto de visto este tipo de entrenamientos requieren de un especialista entrenador personal que te los haga realizar.

Sí os voy a dejar un par de vídeos de los entrenamientos HIIT que pude realizar el fin de semana para que os hagáis una idea y si queréis probar os pongáis en manos de un especialista. Por favor, recuerda que es muy importante que tu entrenador esté al día ya que se trata de un estilo de trabajo que es de nueva tendencia y si tu entrenador no está al día te puede perjudicar más que favorecer.

           

Y bien, esto es todo, espero que te animes a rebuscar un poco más de info sobre este tema y te animes a realizarlo, uno d los cracks del mundo de los HIIT se llama Fernando Martín, os dejo el link de su blog:

LINK: Ir al Blog de Fernando Martín especialista HIIT

Mis agradecimientos a la FEDA por su ayuda y colaboración por la mejora y puesta al día de los profesionales del fitness, sin vosotros este POST no habría sido posible.

Hasta la semana que viene.

Maria Rossich

WOMAN PERSONAL TRAINERS

 

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