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

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Muchas personas que van al gimnasio para aumentar la masa muscular no están seguras de si es mejor hacer ejercicio antes o después de hacer ejercicio. Otros `se olvidan’ de los ejercicios aeróbicos o se niegan a practicarlos, ya que dicen que son contraproducentes para su rutina.

Esa idea es totalmente errónea! Si no estás convencido de que es un buen complemento del culturismo, lee este artículo, te diremos por qué y cuándo practicar el entrenamiento.

Cardio antes o después del entrenamiento con pesas, esta es la pregunta

Cuando nuestra intención es marcar los bíceps o tríceps es común dejar de lado otros ejercicios, entre ellos el cardiovascular. Se cree que reducen los efectos del levantamiento de pesas y que no ayudan a definir los músculos.

Sin embargo, el cardio le permite quemar grasa y’dejar’ sólo sus músculos aparentes, que más tarde serán más marcados.

Una vez que los académicos entienden esto, la primera pregunta que surge es: ¿cuándo hago cardio? ¿Antes o después del entrenamiento con pesas? Podríamos decir que no hay una sola respuesta a esta pregunta, porque todo depende de los objetivos que tengamos.

Cardio antes del entrenamiento con pesas

Si eliges esta alternativa es porque tu objetivo es conseguir más resistencia, quemar grasa o ganar algo de músculo con las pesas. Es decir, el entrenamiento con pesas es sólo un complemento para mejorar su definición y tener más fuerza.

Mira también:   Cómo aumentar la resistencia con las carreras rápidas

También puede ser una opción cuando está acostumbrado a entrenar al aire libre (en el parque, por ejemplo) y llueve durante una semana consecutiva. En este caso, primero el cardio y luego el entrenamiento con pesas.

¿Por qué es eso? Porque lo importante es mantener el ritmo del entrenamiento y mantener la «energía máxima» para esta parte del entrenamiento. Las pesas serán un complemento esencial para evitar la flacidez muscular o generar algo de masa muscular adicional en sus piernas y brazos.

En resumen, si su objetivo principal no está relacionado con la definición de los músculos, el cardio debe ser el primero. En segundo lugar, la rutina del peso y, por último, el estiramiento de todo el cuerpo.

Cardio después del entrenamiento con pesas

La segunda opción es dejar el cardio para el final de la sesión (y antes de estirar). Esto está reservado para aquellos que quieren definir o desarrollar masa muscular. No es un capricho, hay una explicación científica y biológica para ello.

Cuando entrena levantando pesas, los músculos almacenan una sustancia llamada glucógeno, que es responsable de darle más energía y fuerza. Gracias a él, usted puede realizar su entrenamiento y levantar más y más peso.

Sin embargo, el glucógeno se «pierde» con el tiempo durante la sesión. Y como su idea es conseguir músculos, no quiere que el combustible se consuma antes de empezar a levantar peso.

Por otro lado, si haces cardio después del entrenamiento con pesas puedes eliminar la grasa acumulada sin perder músculo, ya que como el cuerpo tendrá poco glucógeno, no tendrá más remedio que utilizar un segundo combustible: la grasa.

Mira también:   Las mejores máquinas para ejercicios cardiovasculares

Esto es perfecto porque con un nivel más bajo de grasa, los resultados de sus ejercicios de levantamiento de pesas serán más visibles.

Lo ideal sería entonces hacer una sesión de 45 minutos a 1 hora de pesas y luego unos 15 o 20 minutos de cardio.

No debes olvidar los últimos 5 minutos de estiramiento. En la primera parte se utiliza glucógeno (fuerza y resistencia), en la segunda la grasa y al final se evita el dolor producido por la acumulación de ácido láctico.

Aunque su intención sea perder peso y evitar la flacidez típica de las piernas o los brazos, es aconsejable comenzar con un entrenamiento con pesas (de 20 a 30 minutos) y luego hacer ejercicios cardiovasculares (de 40 minutos a 1 hora). Esto quemará la grasa acumulada y al mismo tiempo tonificará los músculos.

En la mayoría de los casos, se recomienda primero el entrenamiento con pesas y luego los ejercicios cardiovasculares.

Lo creas o no, después de entrenar con pesas, todavía tendrás suficiente fuerza para unos pocos minutos más de cardio, incluso a alta velocidad. Y la mejor parte es que no tienes que decirle al cuerpo qué tipo de combustible usar, usará todo lo que encuentre necesario para satisfacer tus demandas.

Los mejores ejercicios cardiovasculares para perder peso y quemar grasa Ya sea por salud o por estética, muchas personas quieren perder peso. Para resolver esto, vea ejercicios cardiovasculares para bajar de peso a continuación. Leer más «

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