Entrenamiento cardiovascular: HIIT versus LISS

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El entrenamiento cardiovascular es una de las formas más efectivas de mantener la salud general del cuerpo en condiciones óptimas. Además, muchas personas utilizan este tipo de entrenamiento para perder peso.

Sin embargo, es importante destacar que existen varios tipos de entrenamiento cardiovascular, que podemos utilizar de acuerdo con los objetivos que queremos alcanzar.

Entrenamiento cardiovascular: ¿qué es y cuáles son sus ventajas?

El entrenamiento cardiovascular abarca todos los ejercicios en los que se trabaja más el proceso de oxigenación que la fuerza misma. En general, son ejercicios de baja o media intensidad, tales como: caminar, correr, nadar, elíptica, bailar, entre muchos otros.

Este tipo de entrenamiento está asociado con el adelgazamiento. Sin embargo, siempre debemos recordar que sin un buen plan de alimentación siempre será más difícil lograr todos los resultados deseados.

Además de todos los beneficios conocidos, como la pérdida de peso, el entrenamiento cardiovascular también tiene otras ventajas para la salud general. Por lo tanto, hacer cardio durante 30 minutos todos los días, o al menos tres veces a la semana, reducirá el estrés y mejorará el sueño.

Del mismo modo, el entrenamiento cardiovascular también es beneficioso para fortalecer el corazón, reducir los riesgos de aumento de la presión, así como para mejorar la capacidad pulmonar.

¿Qué es HIIT y LISS?

HIIT y LISS son dos tipos de entrenamiento cardiovascular. Es importante que las personas obtengan un poco más de información sobre cada uno de ellos para que puedan seleccionar el que mejor se adapte a sus necesidades.

Mira también:   Entrenamiento HIIT en casa para hacer ejercicio todos los días

Así, el HIIT es un tipo de entrenamiento de alta intensidad, donde los intervalos entre los ejercicios son de corta duración . Este tipo de actividad dura una media de 20 minutos y los ejercicios se combinan con un alto nivel de esfuerzo e intensidad. De esta manera, la frecuencia cardíaca puede alcanzar hasta el 90%.

Por otro lado, el LISS consiste en ejercicios cardiovasculares de baja intensidad con períodos más largos y constantes. Estos ejercicios duran entre 40 y 60 minutos y la frecuencia cardíaca se mantiene considerablemente estable durante el tiempo que se realiza el ejercicio.

HIIT versus LISS: ¿Cuál es el mejor?

En la práctica, no es posible establecer cuál de estos dos tipos de formación es la mejor . Todo dependerá del objetivo que la persona esté buscando. En este caso, el HIIT es un entrenamiento de mayor intensidad y requiere un cierto nivel de preparación física previa.

Así, como podemos ver, el HIIT es más recomendable para personas con un nivel más avanzado, cuyo objetivo es eliminar un poco de grasa sin sacrificar la masa muscular adquirida.

LISS, por otro lado, es una actividad menos intensa. Por lo tanto, es ideal para todas las personas que están comenzando un proceso de adelgazamiento y quieren complementar los cambios de dieta con ejercicios físicos.

Una vez alcanzado un determinado nivel, puede, si lo desea, cambiar a la formación HIIT.

Si bien es cierto que HIIT proporciona una quema de calorías mucho más rápida, este entrenamiento no debe practicarse de todos modos, ya que existen algunas pautas a seguir.

Mira también:   ¿Qué músculos se trabajan en la bicicleta estática?

Como vimos antes, la alta intensidad y el esfuerzo requieren que la persona tenga ciertas condiciones físicas mínimas para poder hacer el ejercicio de manera efectiva y sin poner en riesgo su salud.

Del mismo modo, es importante consultar primero a un médico ya que, con HIIT, la frecuencia cardíaca aumenta mucho. Por lo tanto, es esencial que el corazón esté perfectamente bien para este tipo de entrenamiento.

Recomendaciones

Todos los ejercicios cardiovasculares actúan sobre la frecuencia cardíaca y la quema de grasa. Sin embargo, hay diferencias notables entre HIIT y LISS. No es que uno sea mejor que el otro, sino que cada uno cumple objetivos diferentes.

La recomendación para una persona que quiere perder peso es, además de cuidar su dieta, comenzar con el entrenamiento LISS. Una vez que el cuerpo ha alcanzado ciertas condiciones mínimas, este entrenamiento puede ser complementado con HIIT una o dos veces por semana.

Del mismo modo, las sesiones de LISS deben ser practicadas con la resistencia y el tiempo en mente, para que el cuerpo no se adapte y así continúe quemando calorías de la misma manera que al principio.

Por lo tanto, tanto HIIT como LISS son excelentes opciones de entrenamiento, y deberían estar presentes en el entrenamiento para todas las personas que quieran mejorar su estado físico.

Finalmente, ambos programas tienen ventajas, pero lo más importante es definir los objetivos a alcanzar y establecer un plan en el que, en un momento dado, se puedan combinar ambas actividades para lograr su mejor desempeño.

Beneficios de HIIT y cómo empezar a practicar HIIT es la nueva tendencia para el deporte y sus excelentes resultados han sido probados. Vea los beneficios de HIIT y cómo empezar a practicar a continuación. Leer más «

Mira también:   El mejor ejercicio cardiovascular para quemar grasa corporal

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