Mujeres y entrenamiento de la fuerza: mitos y verdades

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Jessica Matthews, del Consejo Estadounidense sobre Ejercicio, manifestó que llevar a las mujeres a las salas de pesas de los gimnasios aún es una batalla compleja.

Traducido del inglés: Lunes, 2 de agosto, 2010 Por Dorene Internicola NUEVA YORK (Reuters) - Las mujeres consideran al entrenamiento de la fuerza muscular con pesas como una amenaza para su peso corporal.

A pesar de que fortalece los huesos y brinda un impulso metabólico que permite quemar grasa incluso horas después de realizar el ejercicio, los expertos aseguran que muchas mujeres se resisten a este tipo de actividad por un temor infundado a terminar como el Increíble Hulk.

"Las personas que levantan pesas generalmente son más delgadas", dijo Lou Schuler, experto en preparación física. "Esta idea de que van a aparecer kilos de músculo repentinamente en el cuerpo de la mujer porque levanta pesas es sólo una ilusión falsa", añadió.

A diferencia del fisicoculturismo, en el que la meta es estética, el objetivo del entrenamiento de fuerza es volverse más fuerte.

Schuler, autor del libro "New Rules of Lifting for Women" (Nuevas reglas para el Levantamiento de Pesas Femenino), considera que en la mayoría de las mujeres que engordan eso no está en sus genes. Y agregó que es necesario un poco de músculo para ayudar a los huesos.

"Las mujeres tienen que levantar pesas lo suficientemente grandes como para tener efecto sobre su masa muscular y fuerza. Se debe avanzar progresivamente con un peso cada vez mayor y menores repeticiones", expresó.

Según el Centro Nacional de Estadísticas Sanitarias de Estados Unidos, sólo el 21 por ciento de las mujeres realiza ejercicios de fuerza, pese a que las guías del Gobierno aconsejan que los adultos realicen entrenamiento de la resistencia dos o más veces por semana.

Jessica Matthews, del Consejo Estadounidense sobre Ejercicio, manifestó que llevar a las mujeres a las salas de pesas de los gimnasios aún es una batalla compleja.

"Un programa de entrenamiento de la fuerza bien diseñado es funcional y una gran forma de que las mujeres produzcan y mantengan una masa corporal magra. Eso no generará una apariencia voluminosa", expresó Matthews.

Para la mayoría de las mujeres, Matthews sugiere entre 10 o 12 y hasta 15 repeticiones con peso moderado para obtener fuerza muscular.

Reuters Health

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