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Rutinas de cardio para quemar grasa

Sientes que ya el cardio ¡no te hace efecto! Que estás estancado. Varíalo, checa esta rutina para 5 semanas, que te ayudará a quemar más calorías, grasa y “romper el estancamiento”.

Los métodos de entrenamiento cardiovascular más usados en fitness son:

-Continuos. No hay pausas totales; en algunos casos, puedes variar la intensidad (velocidad, resistencia, inclinación) pero de forma continua. En ese caso, te sugiero usar los programas automáticos de las máquinas o si entrenas outdoors (corres, ruedas –bici-, o hiking) naturalmente se dan estas variaciones, por el tipo de terreno.

Stairmaster
Stairmaster

-Fraccionados. Ideales si vas empezando y no logras mantener la intensidad constante mucho tiempo. O para los más avanzados, para hacerte más veloz y eficiente, al subir la intensidadarriba de tus límites tradicionales; ya que tendrás descansos con pausa total o reduciendo la intensidad significativamente.

La ventaja de las pausas en este método es que el gasto energético será mayor por la cantidad de arranques y frenos, además de la intensidad mayor. Mi recomendación es realizar este entrenamiento corriendo, nadando o rodando en bicicleta. Aunque si no te sientes cómodo en ninguno de ellos, también puedes hacerlo en elípticas, banda o escaleras.

rutina-cardio-para-quemar-grasa

Puedes elegir la rutina que más te guste, o sigue esta programación que en mi experiencia funciona perfecto cuando quieres ¡bajar más la lonja!

Calentamiento de 5 minutos al inicio y al terminar 5 minutos de vuelta a la calma.

Semana 1 – Método Intervalos o Fraccionado largo con descanso activo

  • 40 minutos
  • Combinación de trote y caminata. Por ejemplo: 3´ minutos de trote + 2´ minutos de caminata.
  • Si lo haces en otra máquina las intensidades de frecuencia cardíaca son:

3´ a tu 75% FCM + 2´a tu 60% FCM

  • Repite 8 veces, hasta que completes los 40 minutos

NOTA: El tiempo corre a partir de que alcances la FC indicada.

Adaptive Motion Trainer Precor AMT
Adaptive Motion Trainer Precor AMT

Semana 2 – Continuo variable

  • 60 minutos
  • Usa los programas Crossramp, intervalos, o fat burn de la máquina de cardio que quieras: Elíptica, AMT, Stair Master, o caminadora
Stair Master SM3
Stair Master SM3
  • O hazlo manual:

+ 5 min al 80% FCM

+ 10´ al 70%

+ 10´ al 60%

+ 5´ al 80%

+ 5´ al 75%

+ 20´ al 60% FCM

cuanto-correr-por-semana-rumbo-a-tus-5k-o-10k

Semana 3 – Fraccionado corto

  • 35 min totales
  • Caminadora, bicicleta, remadora o en exterior.
  • Corre rápido 1 min y camina lento 2 min. Repite hasta completar los 35 minutos.
  • Intensidades: 1´ a 80% FCM y 2´ a 50% FCM
Rowing Cardio Machine
Rowing Cardio Machine

Semana 4

  • Continuo variable, ascendente
  • 40 min
  • Si no encuentras el programa predeterminado, hazlo manual subiendo resistencia, velocidad, crossramp o inclinación en la máquina:

+ 10´ Camina (60% FCM)

+ 5´ Camina con inclinación (70%)

+ 5´ Trota en plano o inclinación 2º (75%)

+ 5´ Trota con inclinación 5º (80%)

+ 5´ Corre en plano (85-90%)

+ 10´ Camina rápido o trota (60-70%)

Incline Elliptical Life Fitness
Incline Elliptical Life Fitness

Semana 5

  • Fraccionado muy corto
  • 30 minutos totales
  • Corre muy rápido 30 segundos, descansa 30 segundos totalmente (frena o párate en los bordes de la caminadora)
  • Repite hasta completar 30 min. Si la recuperación es poca, puedes descansar hasta 1 minuto máximo.
Jacobs ladder
Jacobs ladder
Así te sales de la caminadora
Así te sales de la caminadora

NOTA: Alcanza las intensidades prescritas; si caminando no alcanzas estar a tu 60%, entonces haz jogging (trote sin la fase de suspensión) 

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