A DONDE HAN IDO MIS MÚSCULOS?!

En cuanto tiempo sin entrenar pierdes masa muscular?

89E

Músculo y ejercicio, amigos inseparables…

Ya sea porque te has pegado las vacaciones de tu vida, o porque lamentablemente has sufrido alguna lesión que te ha imposibilitado volver a entrenar, o simplemente porque has estado a tope de trabajo…tu entrenamiento se ha quedado a un lado.

Nos gusta imaginar que los músculos estarán siempre fuertes y definidos para toda la vida, pero después de un parón, el volumen y la fuerza también se tomaron vacaciones.

Hoy te explicaré en cuanto sucede ese cambio y como podemos minimizarlo para que la vuelta al entrenamiento no sea tan dura.

Hay tres factores que determinan el tiempo sin entrenar en el cual comenzarías a perder masa muscular (atrofia).

Ellos son:

-TIPO DE ENTRENAMIENTO QUE REALIZAS

-ESTADO FISICO PREVIO A DEJAR DE ENTRENAR

-EDAD

Dependiendo del tipo de entrenamiento la pérdida de la masa muscular es mas lenta o mas rápida. Si tu entrenamiento esta mayormente orientado a ser de fuerza, perderás masa muscular a partir de 2 semanas sin entrenar. Mientras que quienes dirigen su entrenamiento a la resistencia muscular comienzan a perder masa a partir de 2 meses de parón.

En los deportistas de elite la atrofia se manifiesta mas rápidamente que en los deportistas quienes entrenan por salud o recreación. Para los deportistas de elite la perdida será en un periodo de 2 a 4 semanas, mientras que para quienes entrenáis regularmente por salud, estética, placer, etc, la perdida de masa muscular comenzara entre 1 mes y medio y 2 meses sin realizar ejercicio.

La edad también influye en el tiempo sin entrenamiento para experimentar atrofia.Transcurrido el mismo tiempo para dos personas de diferentes edades, la persona que sea mayor, será mas afectada a nivel muscular por la falta de actividad deportiva.

La perdida de masa muscular esta completamente ligada al metabolismo de la persona, ya que a mas músculo, mas necesidad calórica tendremos para nuestro cuerpo. Por lo tanto al disminuir el músculo gastaremos menos calorías en reposo, y las acumularemos en forma de grasa.

 

MIS CONSEJOS

Que no cunda el pánico!!

15 días de vacaciones no llegaran a cambiar mucho, ahora bien, si eres de los que descansan largo y tendido o tienes una lesión, siempre estas a tiempo de hacer algo y justamente no es quedarse quieto.

Intenta mantener algún tipo de actividad aunque estés de vacaciones, nadar en la playa, hacer largos paseos por la arena, incluir actividades aunque sean de baja intensidad que compensen de algún modo. Por poco que sea lo que hagas, hazlo!!

Si no puedes ir tantos días al gimnasio pero al menos puedes ir uno, ese día hazlo con intensidad.

Si has suspendido el entrenamiento  por lesión, además de la rehabilitación, busca mantenerte activo con las partes de tu cuerpo que si puedas mover.

Así que ya sabes, la próxima vez que aparezca la pereza, recuerda que se lleva consigo mucho del trabajo que realizas en el año.

Mantente sano, mantente activo y disfruta de la vida plenamente!

HOY ENTRENO CON FLOR MARTÍNEZ

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