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Cómo es una rutina de fuerza para mujeres

Checa estos puntos que debe tener tu rutina de fuerza

Rutina de pesas para mujeres. Aunque algunas mujeres desean conseguir hipertrofia muscular, es decir, ganar masa muscular, a la mayoría no les gusta. Por eso es importante diseñar un programa de entrenamiento con rutinas de pesas para mujeres adaptadas a las necesidades femeninas.

¿Miedo a hacer ejercicios con pesas?

Una parte del público femenino no se adapta a ejercitarse con pesas, la predilección siempre se perfila por el lado del spinning, el step o las clases de aeróbicos. A ellas les decimos que esas actividades son buenas y recomendables, pero también el ejercicio con pesas provee de excelentes beneficios que vale la pena detallar.

Por ello, se hace referencia no sólo de hacer pesas para las piernas como sentadilla o curl femoral, sino también hablamos de hacer bíceps, tríceps y ejercicios de musculación para la espalda. Aquí aparece el miedo de las mujeres de desarrollar demasiada musculatura en el tren superior. De esta manera, el mismo crecimiento muscular es mínimo comparado con el del hombre.

Beneficios al trabajar con aparatos y pesos libres

  • Ayuda a desarrollar la masa muscular y definir los músculos, así se quema más grasa y se adelgaza de manera más fácil.
  • Ayuda a prevenir la osteoporosis en la mujer.
  • Acelera el metabolismo junto a una rutina de cardio (aeróbicos), y flexibilidad.
  • Ayuda a perder peso.
  • Mejora la postura.
  • Dan energía y fuerza.
  • Mejora el ánimo, alejando la depresión.
  • Ayudan a controlar el estrés.

No importa la edad, ni la condición física. Cada persona comienza los programas de acuerdo con su condición física. Nuestra masa muscular disminuye a medida que pasan los años, se acelera la pérdida después de los 30 y sigue perdiéndose aún más rápido después de los 40.Los cuerpos bien torneados y firmes son característicos de la juventud.

Si hacemos ejercicios con pesas estamos extendiendo nuestra juventud y combatiendo la obesidad.

Un plan de entrenamiento

El entrenamiento con pesas y aparatos es una práctica habitual para las mujeres que entran en un gimnasio con la intención de perder peso y ganar un poco de masa muscular buscando mejorar su apariencia, estado físico y salud en general.

Los ejercicios con pesas y aparatos son muy efectivos, ya que se obtienen buenos resultados gracias a la adaptabilidad que tienen a la condición física de quien los realiza. Sin embargo, para lograr los mejores resultados, beneficios y evitar lesiones, lo apropiado es disponer de un programa de entrenamiento adaptado a cada caso en particular. Además, incluye la ejecución correcta de cada movimiento.

Un plan progresivo con aparatos y pesas para mujeres sería el siguiente:

  • Ejercitar todos los grupos musculares en cada sesión de entrenamiento realizando un ejercicio por zona.
  • La combinación de ejercicios sugeridos para esta fase del entrenamiento, debe realizarse cumpliendo la frecuencia, cantidad de series y repeticiones indicadas.
  • Para determinar el peso a usar, considerar el que no sea tan elevado y que impida realizar las repeticiones indicadas.
  • Después de cierto tiempo, incrementar el peso para mantener el nivel de exigencia y, por lo tanto, los beneficios del entrenamiento.
  • Antes de iniciar las sesiones de entrenamiento de pesas es necesario un calentamiento por lo menos de 10 minutos.

Tiempo ideal para ejercitarse

Al empezar con la actividad es recomendable hacer ejercicios tres veces a la semana de 30 minutos o más, después hacer hasta un mínimo de 50 a 60 minutos de cuatro a seis veces por semana. Esto puede incluir varios ejercicios de corta duración en un día.
Los ejercicios que aumentan los latidos del corazón y mueven grupos de músculos grandes (como las piernas o brazos) son buenos.

Recomendaciones generales

Empezar una sesión de ejercicios con un periodo de calentamiento.

  • Debes estirar lentamente los músculos primero poco a poco y con el tiempo aumentar el nivel de actividad.
  • Cuando hayas terminado de realizar tus ejercicios, enfría el cuerpo unos 10 minutos y de nuevo, estira los músculos y deja que la velocidad de los latidos de tu corazón disminuya gradualmente. Puedes usar los mismos ejercicios de estiramientos que usaste durante el periodo de calentamiento.

Recuerda: para alcanzar el éxito acércate a la Educación Deportiva.

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