Una palabra empieza a aparecer por todos sitios: HIIT, pero la mayoría se confunden o no saber realmente de qué están hablando, hoy voy a enseñarte qué es el HIIT, porqué te conviene aprenderlo y cómo usarlo.
High Intensity Interval Trainin (HIIT)
Entrenamiento de intervalos de alta intensidad, eso es lo que significan las siglas HIIT.
Éste entrenamiento, llevado a cabo de una forma correcta, no sólo maximizará el consumo de calorías a lo largo del día (de aquí viene su fama), sino que, además, provocará una gran respuesta hormonal, que ayudará al acondicionamiento y ganancia muscular. Ésta segunda parte es la que casi todo el mundo desconoce y es la principal razón por la que no lo usan adecuadamente perdiendo así gran parte de su potencial. Pero vayamos poco a poco.
Éste tipo de entrenamiento se basa en alternar varios periodos cortos de trabajo a máxima intensidad, con otros cortos periodos de descanso activo o pasivo. La relación de ésto periodos puede ser 2:1 para principiantes (el doble de tiempo de descanso que de trabajo), 1:1 para gente con una buena base y experiencia (mismo tiempo de descanso que de trabajo) o 1:2 para atletas expertos y bien entrenados (doble tiempo de trabajo que de descanso).
Los intervalos no deben superar los 60 segundos, entre 20 y 40 suele ser la medida más utilizada y la más óptima, ya que es necesario mantener una intensidad máxima todo el tiempo de trabajo.
Si la intensidad a la que se realiza el ejercicio no es la máxima posible, el ejercicio no dará el resultado esperado… pero, ¿qué significa la máxima intensidad?
La Intensidad es el aspecto cualitativo de la carga de entrenamiento en un periodo determinado de tiempo.
Ésto quiere decir que, cuanto más trabajo realicemos en esa unidad de tiempo, mayor será la intensidad que estamos aplicando. Por lo que, para trabajar a la máxima intensidad, tenemos ir al máximo de rendimiento de lo que somos capaces, ir a tope todo el rato, a muerte.
Los descansos entre intervalos podrán ser totalmente pasivos, es decir, no hacer nada, o descansos activos, como simplemente caminar o trotar o mantener algún tipo de movimiento suave que sirva para recuperar pulsaciones, yo suelo recomendar siempre un descanso activo.
El tiempo total del ejercicio (sumando intervalos de descanso y de trabajo) estará entre 8 y 12 minutos, con eso, es más que suficiente.
Gracias a éste tipo de entrenamiento, generaremos un alto impacto metabólico, manteniendo así un “efecto residual térmico” que estará consumiendo muchas calorías hasta muchas horas después del ejercicio.
La otra ventaja del HIIT, es la respuesta hormonal que provoca, hormonas que favorecen en gran medida la síntesis de proteínas y ayudarán a la ganancia muscular en gran medida. Éstas hormonas, como la testosterona y la HGH (hormona del crecimiento humano) son esenciales en el metabolismo de las grasas y en la mejora de la composición corporal. Es por eso que muchos atletas optan por realizarlo a mitad del entrenamiento en lugar de al final.
Espero que os haya gustado el artículo y os haya servido de ayuda. Deja tus comentarios con tus dudas o sugerencias.
Un saludo!
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