¿Dices a menudo estas expresiones o tienes algún amigo/a que lo haga?
“Mi pulsómetro pone que gasto 1300 Calorías entrenando, ¡son muchas!”, “La máquina de cardio de mi gimnasio dice que gasto 700 Calorías en una hora, ¡Es imposible, no?!”
Esas afirmaciones son muy relativas, depende de para quién pueden ser acertadas o no tener nada que ver con su gasto real. Te hago una pregunta, ¿Tu pulsómetro además de edad, peso y/o altura, tiene en cuenta % de masa grasa y masa muscular? ¿Te permite indicarle el consumo máximo de oxígeno? O para él estos datos no existen… Si la respuesta es afirmativa entonces sí, puedes fiarte con bastante exactitud de las calorías que indica tu pulsómetro, por el contrario si lo único que has introducido es peso y edad o altura no debes fiarte tanto de ese dato.
Si tu % de masa magra es bajo y vas al gimnasio 1 o 2 veces a la semana casi a ciencia cierta consumes menos calorías de las que indica la máquina, por el contrario, si tienes una buena forma física tu consumo real será incluso mayor.
Vamos a entender el procedimiento mediante una comparación de dos sujetos.
Hombre A: 1,74m – 76kg – 20% grasa – 67ppm
Hombre B: 1,74m – 76kg – 12% grasa – 53ppm
El hombre B tiene como podemos extraer de los datos más masa muscular que el A y como entrena a menudo su frecuencia cardiaca en reposo también es más baja. Si continuo haciendo test obtenemos que el sujeto B tiene mayor capacidad de almacenar oxígeno, mayor VO2 máx y por tanto para mantener el mismo umbral de exigencia cada uno necesita hacer ejercicio a una intensidad diferente.
Por ejemplo, el hombre B (entrenado), se encuentra a 75% FCmáx corriendo a 12km/h, mientras que el sujeto A (no entrenado) tiene que correr a 9km/h para ir también a su 75%FCmáx. Corren el mismo tiempo, cada uno con el ejercicio adaptado a sus necesidades y pese a ello el hombre B consume más calorías por tener mayor VO2máx y más masa muscular. En cambio como te puedes suponer, por desgracia si ambos llevaran el mismo pulsómetro, este indicaría el mismo consumo calórico, cuando realmente no es verdad.
¡MITO ACLARADO!
Cerramos el artículo con otra asociación interesante, que siempre se plantea a continuación. ¿Cuánta grasa pierdo entonces quemando esas calorías?
Si 1kg de grasa son aproximadamente unas 7000 Calorías y cada hora corriendo en cinta consume supuestamente unas 590 (ahora ya sabes que no tiene obligatoriamente que ser así). En unas 11-12 horas corriendo habrás perdido 1kg, pero 1kg de qué? Grasa? Líquidos?…
Diplomada en Educación Física.
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
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