25 minutos de entrenamiento HIIT sobre la bicicleta

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HIIT es una de las siglas más populares en el mundo del fitness . HIIT significa entrenamiento a intervalos de alta intensidad y es una de las mejores opciones en términos de entrenamiento cardiovascular. Por lo tanto, en este artículo te explicaremos cómo puedes hacer un entrenamiento de 25 minutos de HIIT en la bicicleta.

Un entrenamiento HIIT de 25 minutos en la bicicleta le permitirá a tu cuerpo ponerse al día rápidamente. Esto se debe a que el entrenamiento de alta intensidad en intervalos mejora su estado aeróbico y anaeróbico, así como la sensibilidad a la insulina y la quema de grasas.

Del mismo modo, hay que tener en cuenta que la bicicleta es una de las mejores formas de introducir un entrenamiento HIIT , ya que permite mejorar la fuerza, perder peso y al mismo tiempo divertirse gracias al entrenamiento a intervalos.

No olvide que una de las cosas que hace que el entrenamiento en bicicleta sea tan divertido es la música. Ninguna otra cosa te hará sentir más motivado para dar lo mejor de ti, ¡y cualquiera puede entrenar!

25 minutos de entrenamiento HIIT en bicicleta

A continuación presentamos nuestro entrenamiento HIIT de 25 minutos sobre la bicicleta. Recuerda que cabalgando con total resistencia, puedes posicionar tu cuerpo como si estuvieras en una subida empinada.

Además, tenga en cuenta que la velocidad no es tan importante como el esfuerzo. Así que, si crees que te estás esforzando al 100%, pero vas más lento de lo que te gustaría, no te preocupes. Lo más importante es tu actitud.

Mira también:   ¿Es mejor hacer cardio antes o después del entrenamiento con pesas?

1.-0-4 minutos

Primero, debe hacer un calentamiento con una carga ligera o con una resistencia media, durante los primeros 4 minutos . Como su nombre indica, el objetivo es calentar los músculos y prepararse para la actividad.

2.-4-10 minutos

Luego, cuando llegues a los 4 minutos, corre con una alta resistencia durante 15 segundos, haciendo un esfuerzo completo. Luego conduzca con una resistencia baja durante 1 minuto y 15 segundos.

Tenga en cuenta que la baja resistencia no es para el entrenamiento, sino para la recuperación. De esta manera, totalizará hasta 4 series completas de 15 segundos de trabajo con un descanso de 1 minuto y 15 segundos.

3.-10-20 minutos

Tercero, después de completar 10 minutos, es hora de mojar el tiempo de trabajo pedaleando con alta resistencia durante 20 segundos a la velocidad máxima .

Luego conduzca con una resistencia baja durante 1 minuto y 40 segundos. El último sprint de 20 segundos tendrá lugar en el minuto 20, cerrando así un total de 6 series completas de 20 segundos de trabajo.

4.-20-25 minutos

Para terminar este entrenamiento, es hora de desacelerar durante los últimos 5 minutos. Esto significa que debe pedalear con una resistencia baja en su propio tiempo . No olvide que esta desaceleración es crucial, por lo que siempre debe recordar hacerlo.

«El dolor es temporal. Puede durar un minuto, o una hora, o un día, o un año, pero finalmente terminará y algo más tomará su lugar. Si paro, sin embargo, dura para siempre»

-Lance Armstrong-

Beneficios del entrenamiento HIIT en bicicleta

A continuación te presentamos algunos de los beneficios que ofrece el entrenamiento HIIT en la bicicleta:

Mira también:   HIIT para principiantes: consejos de ejercicios para trabajar el cuerpo

1. quema de grasa

Primero, debes saber que no sólo quemas más calorías durante un entrenamiento HIIT, sino también que el efecto de todo este intenso esfuerzo activa el ciclo de reparación de tu cuerpo. Esto significa que usted quema más grasa y calorías dentro de las 24 horas de su entrenamiento HIIT.

2.-Perder peso, no músculo

Cualquiera que haya estado a dieta sabe que es difícil no perder masa muscular junto con la grasa.

Mientras que el cardio estacionario parece estimular la pérdida de masa muscular, tanto el entrenamiento de fuerza como el entrenamiento HIIT le permiten hacer dieta y preservar sus músculos. Además, aseguran que la mayor parte del peso perdido proviene de las reservas de grasa corporal.

3-Reto

Debido a que es un entrenamiento tan corto, trabajarás duro todo el tiempo. La ventaja es que este formato ofrece a los pilotos experimentados un nuevo reto y a los nuevos pilotos una forma rápida de ver los resultados.

Por último, recuerde que el entrenamiento de 25 minutos de HIIT en la bicicleta es intenso y ofrece numerosos beneficios a su cuerpo .

Como con cualquier otro ejercicio intenso, debe consultar a su médico antes de comenzar un programa de ejercicio. También, detenga la sesión inmediatamente si siente dolor, mareos o molestias.

Entrenamiento HIIT en casa para hacer ejercicio todos los días El entrenamiento de alta intensidad es cada vez más popular debido a sus resultados, vea cómo practicar un entrenamiento de alta intensidad en casa! Leer más «

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