Beneficios de los ejercicios intensos y cortos

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Los ejercicios intensos y cortos tienen muchas ventajas a la hora de entrenar. Este tipo de ejercicio es ideal para todo tipo de personas, pero especialmente para aquellos que no tienen mucho tiempo.

Es una excelente opción para mantenerse saludable a través de la actividad física regular. A continuación se presentan algunos de los beneficios más importantes de hacer ejercicio intenso y de corta duración.

¿Qué son los ejercicios intensos y cortos?

Los ejercicios intensos y cortos también se conocen como ejercicios de intervalo de alta intensidad. Son una de las mejores opciones para aprovechar al máximo su tiempo mientras hace ejercicio.

Este tipo de entrenamiento tiene una alta efectividad y trae consigo los mismos beneficios que el ejercicio de intensidad moderada y larga duración.

Pero ¿qué es el entrenamiento a intervalos de alta intensidad? Estos entrenamientos consisten en ejercitar el cuerpo intensamente durante períodos cortos de tiempo, como por ejemplo 30 segundos. Como ejemplo, tenemos los entrenamientos y programas de HIIT.

Poco a poco la intensidad disminuye a un nivel medio durante 40 ó 45 segundos, y aumenta de nuevo durante 35 segundos y así sucesivamente, variando el tiempo entre un intervalo y otro. Este tipo de entrenamiento no debe exceder los 20 minutos diarios.

Los mejores beneficios de hacer ejercicios cortos e intensos

El tiempo ya no es una excusa

Sin duda, una de las principales ventajas y beneficios de los entrenamientos intensos y cortos es el tiempo. Este tipo de entrenamiento está especialmente recomendado para todos aquellos que no tienen mucho tiempo para hacer ejercicio.

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Aunque parezca mágico, con menos de 20 minutos al día se pueden obtener resultados sorprendentes con este tipo de ejercicio intenso. Sin embargo, es necesario tener un mínimo de condicionamiento para poder hacer esto sin ir mal.

2. quemar más calorías

Otro gran beneficio del entrenamiento en intervalos intensos es que genera una mayor quema de grasa y calorías. Así, como se ha explicado anteriormente, se pueden observar resultados extraordinarios en menos tiempo.

En la práctica, el entrenamiento a intervalos no sólo quema más calorías en el momento del entrenamiento, sino también durante las 24 horas posteriores al ejercicio.

3. mejora la salud cardiovascular

La salud cardíaca también se beneficia de la práctica de ejercicios cortos e intensos . Estudios científicos han demostrado que, después de la práctica continua de este tipo de formación, se reducen los riesgos de desarrollar diversas enfermedades cardíacas y también la diabetes.

4. pérdida de peso, pero no de masa muscular

Generalmente, hacer ejercicios cardiovasculares está asociado con la pérdida de masa muscular. Una de las ventajas del ejercicio corto pero de alta intensidad es que, aunque hay una disminución significativa de grasa y peso, no ocurre lo mismo con la masa muscular.

De hecho, la masa muscular no sólo se mantiene, sino que incluso puede aumentar un poco según el tipo de ejercicio realizado. Esto se debe principalmente a que el tiempo de entrenamiento es muy corto, por lo que no es suficiente para empezar a gastar el músculo.

5. mejora el consumo de oxígeno

El consumo de oxígeno se entiende como la capacidad que tienen y desarrollan los músculos para el consumo efectivo de oxígeno. Tradicionalmente, el consumo de oxígeno mejora después de las actividades físicas, como correr continuamente o andar en bicicleta a una velocidad moderada.

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Actualmente, se ha demostrado que los ejercicios cortos e intensos también son muy efectivos para mejorar el consumo de oxígeno.

6. más eficiente

El entrenamiento a intervalos es mucho más eficiente que el entrenamiento de baja intensidad o moderado durante períodos más largos.

En un análisis de datos, un entrenamiento a intervalos cuatro veces a la semana, de entre 15 y 20 minutos de duración, practicado durante dos semanas, equivale a seis u ocho semanas de un entrenamiento aeróbico de larga duración.

Los ejercicios intensos y cortos son una excelente opción para todos aquellos que quieren mejorar su condición física pero no tienen tiempo para hacer largas sesiones cardiovasculares y entrenamiento con pesas en el gimnasio.

Del mismo modo, también es un tipo de entrenamiento recomendado para aquellos que quieren perder peso y ver resultados más rápidamente. Es sin duda un entrenamiento con muchas ventajas y beneficios.

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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