Los beneficios de levantar más peso y consejos para llegar allí

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El objetivo de levantar más peso proporciona muchos beneficios para nuestro cuerpo, llega un momento en el entrenamiento cuando el cuerpo se acostumbra al trabajo físico que hacemos. Esto significa que, si no hacemos cambios, los frutos serán cada vez más pequeños.

Aquí es donde surge la necesidad de levantar más peso. Otra alternativa sería aumentar el número de repeticiones. En este caso, sin embargo, los resultados son diferentes. Hoy, nos centraremos en añadir kilos a nuestro trabajo en el área del culturismo y en los beneficios que esto nos aporta.

¿Qué sentido tiene levantar más peso?

1 – Progreso

Levantar más peso es la clave para avanzar en nuestro entrenamiento. Si te quedas atascado en el mismo peso, número de repeticiones o incluso en una meta durante más de 6 u 8 semanas, estarás perdiendo la mayor parte de tu tiempo.

Cuando usted aumenta el peso que lleva o levanta, está quemando más calorías mientras entrena, ya que su cuerpo no está acostumbrado a este esfuerzo adicional, ya que existe la capacidad del cuerpo de adaptarse al entrenamiento para ahorrar energía. Por lo tanto, debe aumentar las demandas con frecuencia.

2 – Mayor resistencia

Al aumentar la demanda de entrenamiento, se producen algunos cambios en el cuerpo que son beneficiosos para los músculos. Entre ellos, se adquiere la tolerancia al ácido láctico y se aumenta el umbral de lactato (la intensidad del ejercicio en el que se acumula el ácido láctico y se produce la fatiga).

Mira también:   Ejercicios que no pueden faltar al trabajar en pectorales

Por otro lado, también se adquiere una resistencia aeróbica . Esto tiene un efecto positivo en las funciones cardiovasculares y permite un mayor rendimiento deportivo.

3 – Aumento de la masa muscular

Todos sabemos que cuanto más peso levantamos, mayor es el aumento de masa muscular, ¿por qué sucede esto? Básicamente, como hay un aumento en el tamaño de las fibras musculares el músculo aumenta su resistencia a las cargas.

Científicamente, la explicación radica en el hecho de que el aumento del tamaño fibrilar se produce debido al aumento de la concentración de proteínas contráctiles: actina y miosina.

4 – Mayor quema de calorías

Ganar masa muscular hace que el metabolismo basal aumente El metabolismo basal consiste en la energía que las células de nuestro cuerpo necesitan para sobrevivir. Si aumenta, quemaremos calorías (y grasas) incluso mientras descansamos.

Esta es la razón por la que el descanso es a menudo enfatizado como importante. Es una parte igualmente esencial del proceso, al igual que las propias sesiones de formación.

Por lo tanto, si usted ha entrenado, es mejor que cumpla con las horas de sueño necesarias. Si, por otro lado, sabes que vas a una fiesta o que no vas a poder dormir mucho, es mejor que no entrenes. La construcción o período anabólico ocurre durante las noches y usted puede terminar tirando el esfuerzo a la basura.

Otras ventajas del entrenamiento con pesas

Además de los ya mencionados, el ser cada vez más rigurosos con el peso que añadimos a nuestros ejercicios nos proporcionará las siguientes ventajas:

  • Reduce el riesgo de diabetes tipo 2.
  • Evite la alta presión.
  • Quema grasa, lo que evita el aumento de peso.
  • Previene problemas cardíacos.
  • Combate los trastornos de movilidad aumentando la masa ósea y previene la osteoporosis.
Mira también:   Ejercicios para trabajar los cuádriceps

Consejos para levantar más peso

Aunque parezca fácil, levantar más peso semana tras semana no es fácil. La razón es lógica: el cuerpo tiene un límite y no podemos sobrecargarlo. Entonces, ¿qué debemos hacer? He aquí un consejo:

  • Progresión lenta : lo ideal es no grabar pasos o querer avanzar rápidamente después de cada sesión. Por lo tanto, debemos aumentar progresivamente a medida que nos acercamos al punto de adaptación. Es decir, cuando un ejercicio es más fácil que decir que es hora de levantar más peso.
  • Variar rangos y repeticiones : probablemente, antes de aumentar los kilos, podría hacer más repeticiones con el mismo peso, y también sería una buena idea hacer menos rangos o repeticiones con más peso. Todo dependerá de su condición física y de las indicaciones -fundamentales- de su entrenador. Una vez más, el objetivo es avanzar lentamente, pero de manera constante y constante.
  • No pierda de vista la técnica : realizar ejercicios con más kilos, pero incorrectamente, tendrá consecuencias negativas y graves. Usted debe ser capaz de controlar las pesas que levanta para que su postura y los movimientos que realiza sean apropiados. Una vez más, confíe en su entrenador.

Para todos los puntos anteriores, también debemos añadir los beneficios ya conocidos de realizar actividades físicas y, por supuesto, también debemos enfatizar la necesidad de tener una dieta saludable. La próxima vez que vayas al gimnasio, intenta poner en práctica los comentarios aquí para mejorar los resultados.

Entrenamiento con timbales o pesos rusos El hervidor de agua o las pesas rusas son un accesorio de gimnasia que le permite trabajar la fuerza y el cardio al mismo tiempo. Vea un entrenamiento con kettlebells a continuación Leer más «

Mira también:   6 ejercicios perfectos para fortalecer la columna lumbar

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