La importancia de planificar las jornadas de formación

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No podemos entrenar cada grupo de músculos de nuestro cuerpo todos los días. Además, no debemos hacer los mismos tipos de ejercicios y la intensidad debe variar. Por lo tanto, planificar los días de entrenamiento es una tarea a la que todo atleta debe enfrentarse.

Si usted asiste a un gimnasio o tiene un entrenador personal, usted ciertamente tiene a alguien para planear sus entrenamientos. Esto es muy bueno. Pero si no tienes a nadie que lo haga por ti, deberías hacerlo por ti mismo.

¿Por qué es tan importante? Primero, porque un entrenamiento, semanal o mensual, debe tener metas específicas y una metodología para alcanzarlas. Incluso si usted es adicto a los ejercicios, algunos días deben dedicarse al descanso.

Por ejemplo, si usted practica voleibol y piensa que necesita mejorar su salto, debe hacer ejercicios de entrenamiento de fuerza y de pesas. Lo ideal, en este caso, es no llegar al gimnasio o al entrenamiento y hacer lo que se te ocurra.

Esto significa que será necesario planificar las jornadas de formación para generar un conjunto de ejercicios que, combinados, permitan alcanzar el objetivo propuesto.

Cómo planificar días de formación

Primero, vamos a enumerar la multiplicidad de factores que deben ser considerados al planificar los días de entrenamiento. Estos son los más relevantes:

  •  Condición física del atleta
  •  Objetivos
  •  Ejercicios anteriores
  •  Disponibilidad de tiempo
  •  Riesgo de lesiones
  •  Ritmo de vida y necesidad energética diaria de la persona
  •  Preferencias de tiempo de entrenamiento
Mira también:   5 ejercicios que no deben faltar en ningún entrenamiento

Para cada deporte, e incluso para cada función dentro de un deporte, habrá un entrenamiento particular que sea más efectivo . Por lo general, el individuo promedio quiere entrenar para aumentar la masa muscular, tonificar el cuerpo y quemar grasa .

Por lo tanto, a partir de este objetivo, se debe desarrollar un entrenamiento que se centre en el entrenamiento de fuerza. Esto se debe a que es la forma más efectiva de transformar las grasas en músculos y tener un cuerpo moteado.

Sin embargo, también debe haber una parte del entrenamiento dedicada a los ejercicios cardiovasculares. Después de una serie de ejercicios de soporte de peso, en los que las fibras musculares se rompen y el músculo aumenta, es el momento ideal para este otro tipo de ejercicio.

Con esta combinación podemos quemar aún más grasa, andar en bicicleta o correr en la cinta de correr. Correr al aire libre también es una buena opción, por supuesto.

Variar la intensidad y el reposo

Puedes entrenar durante los siete días de la semana, pero la intensidad no debe ser la misma. Es decir, si hace ejercicios de fortalecimiento, trate de poner un día entre ellos.

Los otros días, mientras tanto, puede practicar un descanso activo : ejercicios cardiovasculares o movilizar el cuerpo con ejercicios de baja intensidad (menos del 60% de su capacidad). Lo mismo se aplica si usted hace un entrenamiento cardiovascular intenso.

Por otro lado, si prefieres algo divertido, es hora de introducir actividades recreativas para mantenerte activo. Por ejemplo Yoga, zombie, pilates o deportes de equipo.

Recuerda siempre no excederte. Este es un buen recordatorio para los fines de semana también.

No subestimes el valor del resto. Cuando descansamos, reponemos energías, reconstruimos los músculos que ejercitamos y recargamos la mente para nuevos esfuerzos.

Momentos de entrenamiento no planificados

Esta organización que hemos discutido anteriormente y que todos los atletas deberían considerar generalmente coexiste con otros entrenamientos «no planificados» . ¿Qué son ellos?

Mira también:   ¿Cómo entrenar en casa? 5 opciones para hacer ejercicio sin ir al gimnasio

Un ejemplo claro son los ejercicios de fuerza en casa. Específicamente: si está moviendo muebles u otros artículos pesados, es lógico que por la tarde no deba empujar en el gimnasio. Así que es hora de hacer cardio o HIIT.

Además, si te tomaste una tarde libre para jugar al fútbol o al baloncesto con tus amigos, huelga decir que al día siguiente no harás tu entrenamiento con pesas. En su lugar, haga el entrenamiento de pecho o espalda.

La planificación de las jornadas de formación implica tener en cuenta estos detalles. Aunque parecen mínimas o sin importancia, son errores muy comunes que pueden causar lesiones.

Establezca metas realistas

A partir de todo lo que hemos visto podemos finalmente hacer eso para planificar tus días de formación también es necesario para tener en cuenta tus obligaciones y preferencias.

Tendrás que decidir si quieres entrenar por la mañana, por la tarde o por la noche. También tenga en cuenta a qué hora puede rendir mejor.

Además, de acuerdo con su condición física y su disponibilidad para el ejercicio, establezca metas que pueda cumplir. Esto le permitirá evolucionar con pasos pequeños pero constantes; también será un gran estímulo para su motivación.

Si practica un deporte y entrena para él, intente medir su progreso. Para ello, controle su capacidad para saltar, su reacción para defender ataques o sus millas recorridas.

Hoy en día, la tecnología le permite controlar su rendimiento y evolución en un simple teléfono móvil.

Como podemos ver, la planificación de los días de formación puede conducir a un gran progreso. Todas las herramientas organizativas que tenemos a nuestra disposición pueden ayudarnos a combinar diferentes ejercicios y aprovechar al máximo sus beneficios. ¡A trabajar!

Mira también:   Los 6 mejores ejercicios para definir la cintura que debe añadir a su entrenamiento

Consejos para montar un entrenamiento equilibrado Aunque el concepto de formación equilibrada es casi inseparable de la planificación de una buena división entre series, no siempre se tiene en cuenta. Leer más «

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  246. You’ve never ever camped well before? You’re losing out! Slumbering all night underneath the superstars is far more soothing than you may have actually envisioned. The subsequent article provides you with strategies to make certain your camping out journey can be a accomplishment. When you are camping outdoors, essential for the equipment can be a surviving knife. This is an essential element of your outdoor camping equipment. Purchase a superior quality surviving blade, not just the lowest priced you can get, your life may possibly be determined by it. These knives are all extremely related there is a long blade serrated on one side and a hollow handle. In the deal with you may have fishing range, hooks, a compass, and matches like a small emergency system. A major mistake that campers make is because they can get misplaced on occasion. Do not let this occur to you. When you are brand new to the area you are outdoor camping in or should you be in a forests location, usually do not stray too far out of your campsite. A portable Gps navigation is an excellent expense if you are planning any type of wilderness outdoor camping experience. Camping outdoors is surely a fun time, but there may additionally be uninvited guests on your campsite. That are these visitors? Bugs! This is their surroundings and they also like camping, way too. Make sure you have bugged repellent together with you to tell them to stop at their very own campsite or go check out other hikers who weren’t quite as equipped as you had been. Just before camping outdoors, have a look at your medical insurance to affirm that it is intact. Departing your express may affect your coverage. This is often specifically important in the event you keep the land in your journey, such as camping all over the edge in Canada. It is essential to be ready in the event of crisis. After reading the article you are better able to start off your outdoor camping journey. When outdoor camping might appear to be it will always be a simple function, it’s important to be prepared for something. Utilize whatever you acquired on this page in the direction of your next wonderful experience!

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  260. Camping out is one thing that may be exciting for the family members. Regardless if you are a new comer to camping, or are a veteran veteran, there are always things you must take into account well before venturing out on your next camping trip. The subsequent post will help get you ready for your next trip so that you have an excellent and safe time. When heading outdoor camping, you must make sure that you keep a list of all the items that you just plan to deliver. You should make confident you incorporate every thing that you will want in your getaway. This is the easiest method to ensure that you don’t forget something to your trip. You may believe that nature comes with an inexhaustible source of fire wood, but there could be only moist hardwood that refuses to get rid of. It’s smart to deliver your personal hardwood and make certain it remains in the free of moisture area. Camping is undoubtedly a fun time, but there may additionally be uninvited friends at your campsite. Who definitely are these visitors? Little bugs! This is certainly their environment and they like camping outdoors, also. Be sure you have bugged resistant with you to inform these people to remain at their particular campsite or to go visit other outdoorsmen who weren’t as ready while you were. In case you have bought a brand new tent in preparation for your personal camping out trip, set it up in the home initially prior to using it for camping outdoors. This allows you to examine and discover that most the pieces are available and that you understand how to build your shelter effectively. This may also remove some of the frustration connected with generating a tent. While you now know through the report above, camping out is not really merely driving a car out into the wilderness without the proper planing. Quite, there are numerous essential facts to consider when moving out towards the great in the open air. Keep your ideas you’ve just keep reading hand and put into action them when you opt to go camping outdoors.

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