Bajar de peso
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¿Estas intentando todo lo posible para perder peso y lograr un cuerpo tonificado, pero no vez ningún resultado?

¿Estás haciendo dieta y esforzándote en el gimnasio 5 días a la semana pero los kilos de más siguen ahí?

Sin el conocimiento adecuado podrías estar siguiendo una rutina de ejercicios que te mantiene estancado en tus metas o algo peor, podrías hacerte daño y obtener resultados inversos a los esperados.

Entonces llegaste al sitio correcto para saber qué cosas debes evitar y cuales incorporar a tu entrenamiento diario.

#6 No Calientas

El calentamiento antes del ejercicio y el estiramiento posterior, son componentes necesarios en cualquier rutina de ejercicios en la cual busques tonificación pero si no prestas demasiada atención a este pequeño detalle podrías dañar tus músculos a los pocos minutos de comenzado el ejercicio.

¡Todo el mundo tiene prisa en estos días!  Ocurre también al llegar al gimnasio y ver a otras personas en pleno entrenamiento, lo que te provoca la ansiedad de comenzar ahí mismo tu rutina planeada para el día, desafortunadamente, si no calientas, corres el riesgo de lastimarte.

Si eso sucede te enfrentas a un contratiempo, tu cuerpo necesita calentarse y tus músculos deben estar sueltos para ser expuestos a esfuerzos que “en muchos casos” los llevamos más allá de sus límites de elasticidad y esfuerzo.

Otro de los errores frecuentes es NO ESTIRAR cuando terminamos de ejercitarnos ya que nuestros músculos están en MODO ESFUERZO y generalmente permanecen contraídos unos minutos después de nuestra rutina, esto implica que, en lugar de sentirte relajado después de entrenar, te sentirás tenso y restringido.

Una parte muy importante para tus metas en perder peso es el aspecto mental, esto significa que si tu cuerpo no se siente bien, no querrá seguir una rutina de ejercicio por mas motivado que creas estar.

#5 Hacer siempre el mismo ejercicio

Eres de las personas que van al gimnasio y haces lo mismo una, otra y otra vez; pues déjame decirte que vas por mal camino…!!!

Muchos estudios determinaron que en lugar de centrarte en el ejercicio cardiovascular constante debes hacer entrenamientos de HIIT y tal vez te preguntaras ¿Qué es HIIT?

HIIT es la abreviación del inglés “Ejercicios en intervalos de alta intensidad”, esto implica ir tan rápido como tu cuerpo te lo permita por un periodo entre 1 a 3 minutos y luego disminuir la velocidad por la misma cantidad de tiempo.

Ejercitar tu cuerpo de esta manera hará que los músculos se adapten con mayor velocidad a las rutinas de alta intensidad y tengas una resistencia mayor para lograr tus objetivos de manera súper eficiente.

#4 Entrenamiento de Fuerza

¿Tu rutina de ejercicios solo incluye entrenamientos cardiovasculares?

Es hora de que comiences a probar con pesas; el cardio es bueno por derecho propio, además de perder peso, puedes mejorar tu memoria y capacidad de pensamiento, mantener controlado el nivel de azúcar en la sangre, reducir la ansiedad y a dormir mejor.

Pero si solo haces estos entrenamientos significa que muchos de tus músculos no están recibiendo la atención que necesitan y lo malo de todo esto es que tu cuerpo se acostumbra a las rutinas lo que luego te impide aumentar el régimen de esfuerzo.

En este punto, agregar pesas a tu rutina es necesario pero siempre con la asistencia de una persona instruida en rutinas musculares y entrenamiento de esfuerzo.

#3 Malinterpretas el Dolor

La mayoría de las personas han estado doloridas en un tiempo u otro y no es solo algo que les ocurre a los que participan de una nueva rutina de ejercicios, incluso los atletas de ELITE las experimentados pueden sentirse doloridos de vez en cuando.

Hasta cierto punto esta molestia es una falla natural del ejercicio y lo podemos definir como un DOLOR DE INICIO TARDÍO que aparece entre las 24 y 48 horas después de ejercitarte y nos obliga a hacernos algunas preguntas como ¿Debo seguir con esta rutina? ¿Estaré haciendo bien los ejercicios?

Tenemos que volver a los primeros concejos de la lista y ver si estamos calentando bien nuestros músculos antes de iniciar el régimen y alongar luego de terminar el mismo; otro detalle a tener en cuenta es que si te sientes fatigado después de algún tiempo en el gimnasio, lo recomendable es tomarte un tiempo para descansar.

Tu cuerpo necesita recuperarse y regenerar los tejidos musculares rotos luego del duro esfuerzo a los que los sometemos a diario, una buena sesión de masajes y un reposo en agua tibia por unos 30 minutos es uno de los mejores métodos para calmar esos dolores que, en algunos casos, no te dejan moverte con libertad.

#2 Usar pesas ligeras para tonificar


¿Cuál crees que es el mejor enfoque?

Hacer menos repeticiones con un mayor peso es lo ideal si estas tratando de tonificar tu cuerpo y generar músculos, el camino a seguir es trabajar con un peso más pesado durante un tiempo más corto en tus rutinas.

Las pesas livianas pueden ayudarte a tonificar tu cuerpo y su uso es particularmente para los deportistas que necesitan mantener una energía constante y explosiva en los momentos necesarios como el triatlón, natación, y remo.

Puedes hacer muchas repeticiones con bajo peso para mantener la forma pero si quieres unos músculos del mismo ATLAS te recomiendo hacer menos repeticiones con un mayor peso, pero ten cuidado, debes aumentar de peso en forma gradual para no dañar tu cuerpo.

#1 No hay variedad en tu rutina de ejercicios

Si te enfocas únicamente en el entrenamiento de fuerza o el ejercicio cardiovascular no podrás alcanzar los resultados de pérdida de peso que esperas.

Estos ejercicios repetitivos y hacer siempre lo mismo terminara por acostumbrar a tu cuerpo a ese peso y te aburrirás pronto al no notar cambios en tu físico; cuando empezaste a hacer ejercicios seguramente te resultaba difícil mantenerte en la cinta de correr por 30 minutos seguidos pero con el paso del tiempo tu cuerpo se adapta a estas rutinas.

Esto significa que has ganado algo de resistencia lo que es bueno pero no te quedes allí, sube de nivel regularmente para hacer que tus músculos continúen evolucionando constantemente, para esto es recomendable un intenso entrenamiento con pesas y cardio de mayor tiempo y constancia.

Con estos prácticos concejos tendremos unos músculos realmente envidiables de los cuales podremos sentirnos orgullosos de mostrar en la playa, pileta y todos lados XD

Te invito a dejar un comentario para conocer tu opinión sobre los artículos publicados en VIVIR SALUD y encaminar nuestros futuros contenidos para el Sitio.

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