Eliott Nuin, entrenador personal en el gimnaso Onfitness te cuenta cómo saber cuál es la recuperación física que necesitas en función de tu entrenamiento deportivo.
¿Cuántas formas de recuperación física hay? ¿Cómo saber cuál es el periodo de recuperación adecuado? ¿Qué pasará si no realizo la recuperación muscular después del ejercicio?
Deja de preguntártelo y sigue los consejos de Eliott para no sufrir los síntomas del sobreentrenamiento.
Todos las preguntas sobre el volumen apropiado de un entrenamiento personal se suelen centrar en cuántas series y repeticiones se deben hacer según los objetivos. Pero, ¿tenemos claro la recuperación física que hace falta completar según las series o repeticiones que se vayan a trabajar?.
La recuperación es igual o incluso más importante que el volumen de carga, ya sea entre ejercicios o como descanso total después de un día de entrenamiento; un factor determinante para la planificación de cada sesión.
A continuación, vamos a diferenciar las distintas formas de recuperación física:
- Recuperación incompleta
Con esta recuperación comenzamos el siguiente ejercicio sin dejar que el organismo recupere su estado basal. El tiempo de este periodo de recuperación comprende desde unos pocos segundos hasta tres minutos.
- Recuperación completa
Con esta recuperación conseguimos alcanzar los valores iniciales, nivel circulatorio y metabólico. Generalmente más se corresponde con un descanso de 3 minutos.
- Descanso
Periodo entre sesiones.
¿Qué tipo de recuperación física utilizo en mi entrenamiento?
Todo dependerá del objetivo que se busque en cada sesión de ejercicio.
Con la recuperación incompleta, no permitiremos a los sistemas energéticos volver a su estado inicial, favoreciendo el catabolismo («destrucción») y por consiguiente la respuesta hormonal en la fase anabólica («construcción»), siempre que la alimentación y el descanso posterior a la sesión sean correctos.
Con la recuperación completa, permitiremos a los sistemas energéticos volver a su estado inicial y por consiguiente la calidad («velocidad y peso») de las repeticiones en la siguiente serie no bajara en exceso.
En conclusión, se puede decir que si el objetivo de la sesión es mover carga con velocidad máxima y constante para mejorar aspectos como la fuerza máxima, las recuperaciones físicas deberán ser completas, y si por el contrario se busca conseguir una fase anabólica de construcción muscular de máxima calidad, será mas beneficiosa la recuperación incompleta.
Todo ello sin olvidar que en una buena planificación a largo tiempo siembre debe existir en los dos tipos de sesiones.
Puedes serguirme en Facebook y Twitter para preguntarme cualquier duda que tengas sobre entrenamiento personal, ejercicio físico y tiempos de recuperación física. Y recuerda nuestro lema, ¡Be fit, be On!
Eliott Nuin, entrenador personal del gimnasio Onfitness
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