{"id":71515,"date":"2015-10-07T18:35:11","date_gmt":"2015-10-07T16:35:11","guid":{"rendered":"https:\/\/pre.shawellness.com\/shamagazine\/entrenamiento-hiit\/"},"modified":"2022-11-09T20:34:51","modified_gmt":"2022-11-09T18:34:51","slug":"entrenamiento-hiit","status":"publish","type":"post","link":"https:\/\/pre.shawellness.com\/shamagazine\/es\/entrenamiento-hiit\/","title":{"rendered":"Entrenamiento HIIT"},"content":{"rendered":"<p>Los resultados obtenidos en el <em>Worldwide Survey of Fitness Trends for<\/em> 2015 dejan en primer lugar a los <strong>entrenamientos de intervalos de alta intensidad<\/strong>. Calificados como HIIT, HIT, HIIE, SIT o RST, todos comparten como caracter\u00edstica com\u00fan el ser <strong>programas de repetici\u00f3n de esfuerzos de corta a larga duraci\u00f3n<\/strong>, realizados a altas intensidades e intercalados por periodos de recuperaci\u00f3n incompleta.<\/p>\n<p><!--more--><\/p>\n<h4><strong>\u00bfQu\u00e9 es el entrenamiento HIIT?<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>El entrenamiento HIIT son <strong>programas que mejoran el sistema cardiovascular<\/strong> y tienen un alto componente metab\u00f3lico. Son obligados en deportistas que desean mejorar su rendimiento debido a las mejoras que se producen con \u00e9l en relaci\u00f3n al umbral anaer\u00f3bico.<\/p>\n<p>Los ejercicios de intervalos de alta intensidad est\u00e1n siendo objeto de estudio para <strong>controlar la glucemia de diabetes<\/strong> del tipo II, ya que contribuyen a <strong>mejorar la tolerancia a la glucosa<\/strong>, en marcadores biom\u00e9dicos como la presi\u00f3n arterial, y son <strong>eficaces para reducir la grasa<\/strong> subcut\u00e1nea y abdominal.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>\u00bfNovedad o vuelta a los or\u00edgenes?<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>Se puede decir que ya en la d\u00e9cada de los <strong>50<\/strong>, Gerschler-Reindell  bautiz\u00f3 el m\u00e9todo como <em>interval training<\/em> o entrenamiento de intervalos, y en los <strong>60<\/strong> fue un programa habitual de entrenamiento en atletismo.<\/p>\n<p>Sin embargo, lo realmente <strong>novedoso es su aplicaci\u00f3n en los programas de <a href=\"https:\/\/pre.shawellness.com\/shamagazine\/nuevas-tendencias-en-fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\">fitness<\/a><\/strong>, aunque ya existiera su aplicaci\u00f3n para los programas de fuerza.<\/p>\n<p>&nbsp;<\/p>\n<h4><\/h4>\n<h4><strong>\u00bfPor qu\u00e9 utilizar el entrenamiento HIIT?<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>Es una <strong>alternativa al entrenamiento continuo de intensidad moderada<\/strong>, al que muchos individuos a menudo no reaccionan bien y sin embargo han experimentado mejor\u00eda con el HIT. Adem\u00e1s, se obtiene un <strong>resultado igual o mejor<\/strong> pero con una inversi\u00f3n de tiempo menor.<\/p>\n<p><strong> <img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-11734\" src=\"https:\/\/pre.shawellness.com\/shamagazine\/wp-content\/uploads\/entrenamiento_HIIT.jpg\" alt=\"entrenamiento HIIT\" width=\"960\" height=\"720\" \/><\/strong><\/p>\n<h4><strong>\u00bfExisten Inconvenientes?<\/strong><\/h4>\n<p><strong> <\/strong><\/p>\n<p>Existen inconvenientes cuando <strong>no se siguen los principios propios del entrenamiento<\/strong>, es decir:<\/p>\n<p>&nbsp;<\/p>\n<p>-Preparaci\u00f3n o Stress<br \/>\n-Adecuaci\u00f3n a las cargas<br \/>\n-Progresi\u00f3n<br \/>\n-Planificaci\u00f3n<br \/>\n-Tiempo<br \/>\n-Descanso<br \/>\nM\u00e1s all\u00e1 de las modas, lo m\u00e1s importante es que los entrenadores y profesionales del deporte que aplican las cargas sobre los \u00f3rganos para obtener resultados, deben saber manejar las intensidades altas. Ante esto no hay que olvidar que al fin y al cabo entrenar es una demanda impuesta al ser humano con un objetivo, la <strong>adaptaci\u00f3n<\/strong> (mejora o mantenimiento de nuestras funcionalidades). Para que exista adaptaci\u00f3n debe haber Stress, es decir, una <strong>preparaci\u00f3n de los \u00f3rganos para tolerar esfuerzos m\u00e1ximos<\/strong>. La clave de esto es que no siempre a mayor Stress mayor adaptaci\u00f3n, por lo que ah\u00ed es donde se <strong>requiere de profesionales cualificados<\/strong> que determinen qu\u00e9 cargas aplicar en funci\u00f3n de las caracter\u00edsticas, necesidades y respuestas de cada persona y que tiempo.<\/p>\n<p>Hay que hacer tambi\u00e9n menci\u00f3n especial al <strong>descanso<\/strong>. Este forma parte del entrenamiento y es tan o m\u00e1s importante que \u00e9l, ya que a m\u00e1s carga, m\u00e1s descanso. Es una realidad que muchos no toman en cuenta ya que es bastante com\u00fan el abandono y el sobre-entrenamiento.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>Ejemplo de entrenamiento HIT<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>Aunque <strong>no existe un modelo cerrado de entrenamiento<\/strong> debido a las distintas formas de manejar el volumen, intensidad y densidad, a continuaci\u00f3n te presentamos un ejemplo de HIT. Recuerda que cada fase debe estar determinada por una serie de ejercicios marcados por un profesional.<\/p>\n<ul>\n<li>10 minutos de calentamiento.<\/li>\n<li>10 series de 30 segundos al <strong>90% de frecuencia card\u00edaca<\/strong>, seguido de recuperaci\u00f3n.<\/li>\n<li>10 minutos de enfriamiento.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\">Ahora que conoces el entrenamiento HIIT, \u00bfte animas a practicarlo?<\/p>\n<p style=\"text-align: center;\">\n","protected":false},"excerpt":{"rendered":"<p>Los resultados obtenidos en el Worldwide Survey of Fitness Trends for 2015 dejan en primer lugar a los entrenamientos de intervalos de alta intensidad. Calificados como HIIT, HIT, HIIE, SIT o RST, todos comparten como caracter\u00edstica com\u00fan el ser programas de repetici\u00f3n de esfuerzos de corta a larga duraci\u00f3n, realizados a altas intensidades e intercalados [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":80058,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1416],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Entrenamiento HIIT - SHA Magazine<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pre.shawellness.com\/shamagazine\/es\/entrenamiento-hiit\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entrenamiento HIIT - SHA Magazine\" \/>\n<meta property=\"og:description\" content=\"Los resultados obtenidos en el Worldwide Survey of Fitness Trends for 2015 dejan en primer lugar a los entrenamientos de intervalos de alta intensidad. 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