miércoles, 12 de enero de 2011

Cuándo cambiar la rutina de entrenamiento


La tabla de entrenamiento es una herramienta que la mayoría de nosotros utiliza para entrenar, o que hace que nos fiemos de ella a la hora de realizar las diferentes rutinas. El problema que muchos de nosotros tenemos es que no sabemos qué momento es el adecuado para cambiar de rutina y seguir evolucionando.
Es necesario que la tabla de entrenamiento se varíe cada cierto tiempo para lograr que los músculos no se acostumbren a una tensión y una forma de desarrollar los ejercicios que acaba por ser siempre la misma. Por este motivo, y para evitar la aclimatación de los mismos a la rutina es importante variar cada cierto tiempo la tabla de ejercicios, pero ¿cuál en el periodo adecuado para hacerlo?
Para comenzar debemos saber que cada persona debe establecer su desarrollo adaptándose a un ritmo de entrenamiento, y es que no todos nosotros somos iguales a la hora de entrenar. Por este motivo unos necesitaremos menos tiempo para variar y adaptarnos a una determinada rutina que otros, que deben pasar una fase más larga de adaptación y aclimatación a la actividad. El ritmo de cada persona es distinto, por lo que no se puede generalizar en cuanto a fechas y momentos para cambiar la rutina de entrenamiento.
Cada nueva tabla incluirá nuevos ejercicios para cada grupo muscular, estos ejercicios lo que deben buscar es el desarrollo de los músculos, pues en vez de frenarlo tienen que enriquecerlo. Por ello es necesario que para cambiar de tabla y seguir progresando hayamos sido capaces de hacer frente a la anterior. Por ello estaremos preparados para seguir adelante cuando ya conozcamos la mecánica de los ejercicios que tenemos marcados y hayamos vencido la resistencia de las cargas.
Pero no siempre la evolución es lo que se busca, sino que si queremos crecer muscularmente hablando lo ideal es evitar que el músculo se acostumbre a unos determinados movimientos y unas cargas concretas. Para ello el cambio de rutinas es esencial. En estos casos lo recomendable es variar a menudo la tabla que vamos a seguir, y así lograr un mayor impacto de los ejercicios es nuestro cuerpo. Es cierto que en periodos muy cortos de tiempo apenas nos habremos adaptado del todo a la rutina a la hora de cambiarla, por ello en estos cambios habituales que es necesario elegir ejercicios similares en cuanto a intensidad y desarrollo.
Con estas medidas deducimos que el tiempo para cambiar la rutina de entrenamiento no está prefijado y no se puede poner una fecha concreta, y es que dependiendo de lo que queramos conseguir hay que optar por una modalidad u otra de entrenamiento. Para las personas que quieren ganar masa muscular y fuerza es aconsejable variar la tabla cada poco tiempo para tocar a los músculos desde varios puntos con ejercicios similares pero con diferente planteamiento o distintos ángulos. Si lo que queremos es mejorar las marcas y aumentar la fuerza debemos cambiar la tabla pasado más tiempo, ya que debe hacerse cuando estemos adaptados al nivel en el que nos movemos y hayamos superado las cargas que estamos utilizando. En este momento debemos aumentar la carga y dificultar aún más las rutinas.

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