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Como cualquier deporte, habrá que seguir un plan de entrenamiento para poder perder grasa en un tiempo razonable sin poner en riesgo la salud. Así que ponte ropa cómoda, mantente hidratado todo el tiempo y logra el objetivo de corto alcance a la vez que disfrutas de patinar .
Fase I En esta fase el objetivo es quemar medio kilo de grasa en una semana , lo que equivale a 350 kcal partiendo de una persona de 75 kg de peso patinando a una velocidad de 18 km/h quemando unos 10 kcal por minuto. Así que habría que patinar a una velocidad moderada durante 1 hora al día. Pero como se pueden hacer pausas en la rutina, lo ideal serían 2 horas desde que nos ponemos los patines hasta que no los quitamos.
Fase II El objetivo en esta segunda fase es la de quemar 400 kcal patinando en una semana . Ahora bien, si has patinado todos los días durante una semana en la primera fase, quizás has bajado algo de peso. Pero dependiendo de la intensidad sólo habrás perdido líquidos en lugar de grasa, aunque la meta de la fase I es ponerse en movimiento y comenzar a crear una rutina o entrenamiento, esto no está nada mal.
La fase II es mantener esta rutina y marcarse otro objetivo de quemar 400 kcal patinando todos los días. Si se inicia la fase II inmediatamente después de la etapa I, ya tienes la rutina de salir todos los días a patinar. Ahora es momento de intensificar un poco más esa salida, por ello habría que patinar a una cierta velocidad con un esfuerzo moderado durante 40 minutos.
Entonces no es necesario marcar una distancia o un circuito, si recorremos 1 km en aproximadamente 3 a 5 minutos estaremos en torno a los 18 km/h. 1 km en 10 minutos nos aceleraría a 20 km/h. Así que habría que marcar un recorrido de 15 a 20 km para recorrer en 40 minutos. Si se consigue una media de 400 kcal quemadas diariamente durante una semana de 6 días y el séptimo para descansar, entre semanas se habrá quemado un kilo de grasa.
Fase III En esta fase III el objetivo es patinar 6 días por semana durante 3 meses . Ahora ya tendrás la rutina de salir a entrenar y habrás moldeado la figura. En esta fase se trata de mantener y mejorar la resistencia y la fuerza del cuerpo. Las metas autoimpuestas son clave para mantenerte motivado y seguir cada día en forma.
Así que date la oportunidad de realizar este entrenamiento de tres pasos con patines para que veas cambios significativos en tu cuerpo. Sólo recuerda que los buenos hábitos también ayudan a que el organismo trabaje de manera óptima.
Erika
Licenciada en gastronomía por profesión y cocinera experimental por vocación. Con un estilo de vida saludable y responsable que va de la alimentación sana y el entrenamiento constante. Perfil de Linkedin