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Cómo hacer intervalos para quemar grasa, tiempos ideales HIIT

Tiempos ideales para quemar grasa y marcar músculo con rutinas HIIT

Uno de los métodos más populares es el Intermitente de alta intensidad, como se le conoce en Sudamérica o HIIT (Intervalos de alta intensidad), en Norteamérica. Su principio científico, es que por los bloques tan cortos de esfuerzo y descanso a intensidad máxima y sub-máxima, el cuerpo solo tiene opción de usar energía a partir de la grasa.

Por estos tiempos cortos, el cuerpo no llega a un entorno lactácido. En este tipo de entrenamiento, el ATP es el único que da energía a la contracción muscular. Y este ATP va a la mitocondria para resintetizarse por la acumulación de ADP.

No es un método fraccionado largo, con esfuerzos de 2-3 minutos a intensidad máxima ¡Ni siquiera de 1 minuto! Porque cuando los esfuerzos son más largos, se libera amoniaco y entra lo glucolítico, que es cuando el cuerpo requiere más tiempo para recuperarse. Por eso en este entrenamiento NO DEBES LLEGAR A LA AGITACIÓN o falta de aire, que es cuando se produce acidosis, hay amoniaco y se “deja de quemar tanta grasa” y como se dice en el medio “se quema o se consume el músculo”.

Por eso el tiempo ideal para entrenamientos HIIT es:

Esfuerzos de 6 a 8 segundos a máxima intensidad (entre 90-110% de tu FCM) o si vas empezando a entrenar, puede ser trote a intensidad submáxima por 15”. 

  • Intermitente metabólico: para potenciar quema de grasa y ganar tono muscular.
    La intermitencia metabólica es de 15 segundos, por 15 a 45” máximo de descanso. Las metabólicas ayudan a usar la grasa como energía, en procesos de “quema” de grasa, bajar de peso o definición muscular.
  • El Intermitente metabólico. Es cíclico. El bloque de esfuerzo debe ser de máximo 3 veces el esfuerzo (1:3), siendo máximo de 1 minuto.

Por ejemplo:

  • 30 seg de esfuerzo por 15 seg de descanso
  • 30 seg por 30seg de descanso
  • 30 seg por 60seg de descanso
  • 30 seg por 90seg de descanso

Si lo haces en una pista o en un lugar abierto en campo. Puedes correr en bloques de tiempo de 5” de carrera por 5” de descanso total, con muy alta intensidad. ¡No debe haber macro pausas! Te sigues los 15 minutos así.

Cómo hacer intervalos para quemar grasa, tiempos ideales HIIT2

  • Intermitente neuromusclular es un entrenamiento para mejorar la coordinación, y velocidad de reacción. Usa ejercicios y/o acciones con alto componente de explosividad y variabilidad en el tipo de contracción muscular (sobrecargas, plioimetrías, velocidad, variaciones coordinativas complejas).

Checa esta rutina en escaleras de coordinación CLICK

  • El método Intermitente con aceleración, es neuromuscular. Se usa mucho para tenistas, futbolistas, corredores, velocistas. El tiempo es de 6 a 8” por el mismo tiempo de descanso.
  • El Intermitente neuromuscular es así:
    • De 2 a 3 min por máquina, lo más rápido posible.
    • Divididos en bloques de 6 a 8” de trabajo por 15-20” de descanso.
    • Puedes hacer en una sesión 5-7 ejercicios distintos, respetando la metodología: 2 minutos por estación (aparato o ejercicio). De preferencia multiarticular: press de pecho, remo, sentadilla, desplante, lat pull down.

Cómo hacer intervalos para quemar grasa, tiempos ideales HIIT-1

  • Esfuerzos de 6 a 8” ¡al máximo!
  • Descansas 15 a 20” y ¡repites hasta completar los 2 minutos!
  • Descansas 1 minuto y cambias de ejercicio.

¡Importante! Para que logres el resultado deseado, debe ser durante al menos 15 minutos. Puedes incluso hacer series de 5 minutos, descansando 1 minuto y repites. Sin embargo, el tiempo EFECTIVO deberá ser idealmente de 15 a 30 minutos.

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