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Tipos de entrenamiento aeróbico

Una de las dudas más comunes en redes, consultorio y gimnasios, es qué ejercicio hacer para disminuir el porcentaje de grasa en zonas específicas del cuerpo. Aunque puede ayudar un método del tipo “intermitente” o HIIT, que con ciertos ejercicios localizados, previos al cardio (abdominales, lagartijas, fondos, sentadillas) moviliza la grasa en zonas específicas; el resultado no es tan significativo, por lo que el entrenamiento aeróbico es la manera más confiable para lograr la quema de grasa.

¿Qué es Entrenamiento Aeróbico?

Podemos definirlo como un conjunto de actividades físicas de baja intensidad y de larga duración donde se involucran la mayoría de los grupos musculares, generando un gasto calórico importante que el cuerpo provee utilizando todos los sistemas energéticos de los que disponemos para vivir. Pero para que todo esto se lleve a cabo de manera perfecta, el oxigeno desempeña un papel muy importante.

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Existen varios métodos de entrenamiento aeróbico que, según tu experiencia y las condiciones en las que estés, puedes trabajar:

  • Método continuo uniforme: Trata de mantener la misma intensidad durante toda la sesión de entrenamiento. Es lo más recomendable para personas que van iniciando un programa de entrenamiento.
  • Método continuo Variable Progresivo: Iniciamos de una intensidad dada y durante la marcha llevamos en aumento la carga de trabajo. La duración que se recomienda va entre los 40 y 50 minutos y vas mas para personas con un nivel de condición física mayor.

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  • Método continuo Variable “Fartlek “: El ritmo y la intensidad son aleatorios y es lo mas parecido a una carrera al aire libre o andar en bici. Debido a que no se mantiene un mismo ritmo y las condiciones del terreno van cambiando, el cuerpo no llega a una etapa de confort y produce nuevas adaptaciones.
  • Método Fraccionado o Intervalos: La característica mas importante de este método, es alternar periodos de carga con periodos de recuperación. El punto clave es que el tiempo de tus periodos de descanso no deben ser mayores que el tiempo de tus periodos de carga (esfuerzo).

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