HIIT para principiantes: consejos de ejercicios para trabajar el cuerpo

¡Comparte!

Aquellos que están aburridos con el entrenamiento aeróbico convencional ahora tienen un deporte que está ganando muchos fans. Este nuevo deporte se ha convertido en la opción elegida por los que llegan a las academias: veamos ahora un entrenamiento HIIT para principiantes.

¿Qué es la formación HIIT?

En primer lugar, el entrenamiento HIIT combina ejercicios intensos con otros más ligeros en los que el cuerpo aprovecha para recuperarse. Esta alternancia permite que la gimnasia no se convierta en una experiencia estresante, sino en una actividad muy divertida y efectiva.

Por esta razón, está especialmente recomendado para aquellas personas que acaban de empezar en el mundo del fitness.

Cada vez más personas deciden incorporar la formación HIIT a sus vidas, incluso a los principiantes. Por su naturaleza y sus características, tenemos menos ganas de abandonar la actividad.

Dado que muchas personas dejan de asistir a la academia después de unas cuantas sesiones de formación tradicionales, con HIIT tendremos esta motivación extra.

Beneficios de la capacitación en HIIT

Este método innovador para hacer ejercicios permite obtener resultados interesantes, tanto estéticos como para la salud. Los impactos más relevantes de los ejercicios HIIT son:

  • Estos son programas muy efectivos para adelgazar y quemar una gran cantidad de grasa. Genera una combustión de calorías, tanto durante el ejercicio como en las horas siguientes.
  • Usted trabaja la fuerza y la resistencia, por lo que sus músculos y su respiración se fortalecen. La masa muscular también aumenta o aumenta.
  • Contribuyen a equilibrar la presión arterial. Por lo tanto, son ejercicios recomendados para pacientes hipertensos.
  • Las funciones cardiorrespiratorias están favorecidas. Se consigue un aumento del VO2 máximo, es decir, de la capacidad de oxígeno que la persona es capaz de absorber. Por lo tanto, usted puede resistir más tiempo en la actividad física.
  • Aumenta la producción de insulina. Se reducen las posibilidades de padecer diabetes.
  • Estimula la producción de hormonas: testosterona y hormona del crecimiento.
  • Ahorra tiempo. Una sesión HIIT requiere mucho menos tiempo que un ejercicio aeróbico convencional.
Mira también:   Consejos para obtener mejores resultados elípticos

Preguntas importantes para empezar

Hacer HIIT es tentador, los buenos resultados estéticos y la salud en poco tiempo son dos de sus principales atractivos. Sin embargo, como en cualquier ejercicio corporal, uno debería avanzar gradualmente en intensidad y demanda.

Hay personas que nunca han hecho gimnasia o que no lo han hecho durante mucho tiempo y deciden empezar. Para ellos, la sugerencia es comenzar con una formación HIIT para principiantes que evite los riesgos para la salud. Se realizan ejercicios que introducirán gradualmente a la persona en el HITT, para evitar dolor y lesiones.

Puede controlar el entrenamiento HIIT para principiantes con el ordenador Wristop, un instrumento que mide la frecuencia cardíaca. Existe una fórmula para evaluar esta medida: HRmax = 220 – edad. Se puede obtener un valor de referencia para enfrentar los ejercicios.

El consejo es estar atento a los mensajes enviados por el cuerpo. En momentos de alta intensidad es aconsejable esforzarse más y en los de baja intensidad la idea es relajarse y bajar el pulso.

Ejemplos de entrenamiento HIIT para principiantes: consejos de ejercicios

Además, como en cualquier deporte, el entrenamiento HIIT comienza con actividades de calentamiento, esenciales para evitar lesiones. Debe realizar movimientos suaves, como caminar, para que el cuerpo actúe gradualmente.

  • Corra en su lugar, levantando las rodillas lo más alto posible (15 segundos). Esta técnica es específica para la carrera, se realiza en un punto fijo o con una marcha suave.
  • Directo a los dedos izquierdo y derecho con un ritmo suave. La cadera acompaña los movimientos (1 minuto).
  • Levante las rodillas hasta el pecho y luego salte, con un ritmo intenso (15 segundos)
  • Camine en el mismo lugar a un paso suave (15 segundos).
  • Burpees a gran velocidad (15 segundos). Para empezar, debe adoptar la posición del consejo. Levante el cuerpo, apoyándose en las manos y de puntillas. Salta y pon tus pies en tus manos.
  • Levante las rodillas a un ritmo suave (15 segundos).
  • Agáchate y salta a un ritmo fuerte (15 segundos).
  • Camine a un ritmo suave (1 minuto).
Mira también:   ¿Cuál es el mejor ejercicio para mejorar el estado físico cardiovascular?

Además, es posible variar los ejercicios alternando con una pelota en la pared, las pesas y las máquinas. Por lo tanto, la clave es la alternancia de ritmos suaves y fuertes en períodos cortos y luego ir aumentando el ritmo gradualmente.

¡Los burpees están de moda! ¿Qué es este ejercicio y cómo hacerlo? Aparecieron en el entrenamiento CrossFit, pero hoy en día los burbujas se utilizan en muchas clases y entrenamientos. A continuación te contaremos todo sobre ellos! Leer más «

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