Consejos básicos de entrenamiento

Muchas de las personas que tienen grados o cursos relacionados con el deporte, además de muchos deportistas y aficionados, han oído hablar o conocen bien las cuatro cualidades físicas básicas en cualquier persona pero ¿Cómo se entrena cada una? ¿Entrenar mucho una perjudica a largo plazo otra?

entrenamiento

Bueno, para quien no las conozca, las cualidades físicas básicas son la Fuerza, la Resistencia, la Velocidad y laFlexibilidad. Básicamente cualquier ejercicio físico va a involucrar al menos una de ellas. Sin ellas no podríamos ser nosotros mismos, ni siquiera podríamos hacer cosas cotidianas.

  1. La fuerza: Es posiblemente la más importante de todas para un deportista. De hecho, he preferido ponerla por encima porque es vital para el entrenamiento. De ella depende la velocidad, ya que los músculos en su conjunto componen la mayor parte de cualquier esfuerzo para general  nuestra propia fuerza corporal. El entrenamiento de fuerza sin progresión y monótono suele acabar en una descoordinación generalizada y poca flexibilidad. Hay que saber planificar. ¿Cómo la entrenamos? El entrenamiento de fuerza es el que, posiblemente, más variantes tenga. La pliometría, hipertrofia, entrenamiento funcional, TRX, autocargas… todos esos ejercicios se basan en la fuerza para poder ser ejecutados.
  2. La resistencia: Otra cualidad física fundamental. De hecho, la mayoría de las personas que no entrenan a nivel de élite, suelen practicar a diario como “cardio” ejercicios que, básicamente, fomentan su resistencia tanto aeróbica como anaeróbica. Ojo, ya que la resistencia y la velocidad están estrechamente ligadas, son como polos opuestos. Si una persona como un maratoniano (altamente resistente) hace una carrera de 200 o 400 metros lisos, no va a rendir todo lo que podría, ya que su cuerpo ha sufrido una adaptación total a un entrenamiento de resistencia y ha entrenado en frecuencias cardíacas del 50-75%, por lo que puede no encontrarse cómodo en intensidades anaeróbicas lácticas, que son las generadas por un esfuerzo máximo de velocidad. ¿Cómo se entrena? Existe un amplio abanico de ejercicios cardiovasculares para trabajarla, sólo hay que adaptar la forma física a través de constancia y de trabajo progresivo por distancia, tiempo y frecuencia cardíaca.
  3. La velocidad: Muy ligada a la fuerza, debido a la rapidez del movimiento muscular que puede requerir, la velocidad es ideal para la mayoría de deportes de contacto o deportes con una alta carga de potencia y explosividad, como pueden ser el tenis o el fútbol. Al entrenarla a un nivel muy alto, es posible que perdamos eficacia en las zonas aeróbicas y de resistencia continua. Por ejemplo, un futbolista no necesariamente correrá bien un maratón, pero sí es capaz de aguantar esfuerzos continuos durante muchos minutos sin parar y puede correr hasta 18-20km en un partido. ¿Cómo entrenarla? Entrenamientos con cargas, veloces y de intensidades muy altas. Entrenamientos interválicos también son interesantes para desarrollarla en su plenitud.
  4. La flexibilidad: Fundamental para optimizar el rango articular de movimiento (ROM) y para trabajar con ejercicios de coordinación. Existe el tópico de que gente hipertrofiada no es flexible, esto es completamente falso. Si se entrena, la flexibilidad puede complementar a cualquier otra cualidad física básica a un nivel muy alto. Fundamental en deportes de gimnasia y prácticamente cualquier modalidad atlética. ¿Cómo entrenarla? “Luchando” contra los acortamientos musculares, haciendo uso de técnicas y ejercicios que trabajen el huso muscular, a través de estiramientos prolongados y básicos para la práctica deportiva, etc…

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