{"id":4752,"date":"2024-03-25T00:00:00","date_gmt":"2024-03-25T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/news\/who-would-win-aerobic-vs-hiit-training\/"},"modified":"2026-05-05T14:45:47","modified_gmt":"2026-05-05T21:45:47","slug":"quien-ganaria-en-un-combate-entre-el-entrenamiento-aerobico-y-el-entrenamiento-de-intervalos-de-alta-intensidad-hiit","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/who-would-win-aerobic-vs-hiit-training\/","title":{"rendered":"\u00bfQui\u00e9n ganar\u00eda? Entrenamiento aer\u00f3bico vs. HIIT"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><br>En el mundo del fitness, dos t\u00e9rminos suelen aparecer en las discusiones: aer\u00f3bico y HIIT, o Entrenamiento de Alta Intensidad por Intervalos. Si bien ambos ofrecen numerosos beneficios para la salud, representan enfoques distintos del ejercicio, cada uno con su propio conjunto de ventajas y consideraciones. \u00bfHay un ganador? Profundicemos en sus diferencias y descubramos.<br><br><strong>Entrenamiento Aer\u00f3bico: Resistencia de Estado Estable<\/strong><br>&nbsp;<br>El entrenamiento aer\u00f3bico, tambi\u00e9n conocido como entrenamiento cardiovascular o cardiorrespiratorio, se refiere al ejercicio f\u00edsico que apunta principalmente a la mejora de la capacidad aer\u00f3bica del cuerpo. Este tipo de entrenamiento tiene como objetivo mejorar la eficiencia del sistema cardiovascular (coraz\u00f3n y vasos sangu\u00edneos) y el sistema respiratorio (pulmones), aumentando en \u00faltima instancia la capacidad del cuerpo para suministrar ox\u00edgeno a los m\u00fasculos y tejidos durante la actividad f\u00edsica sostenida. Este tipo de ejercicio utiliza principalmente el ox\u00edgeno para satisfacer las demandas de energ\u00eda del cuerpo.<br><br>Ejemplos comunes incluyen correr, andar en bicicleta, nadar, caminar a paso ligero, bailar, hacer senderismo y clases de aer\u00f3bicos.<br><br><strong>Caracter\u00edsticas Clave del Entrenamiento Aer\u00f3bico:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Intensidad moderada: Los ejercicios aer\u00f3bicos suelen consistir en mantener un ritmo constante que eleve la frecuencia card\u00edaca hasta alcanzar aproximadamente el 65-75 % de su capacidad m\u00e1xima (<a href=\"https:\/\/www.rei.com\/learn\/expert-advice\/how-to-train-with-a-heart-rate-monitor.html\" target=\"_blank\" rel=\"noreferrer noopener\">Zona 2<\/a>). Deber\u00edas poder hablar con tu compa\u00f1ero de entrenamiento a esta intensidad.\n<ul class=\"wp-block-list\">\n<li>Una forma sencilla de calcular tu frecuencia card\u00edaca m\u00e1xima es restar tu edad de 220. Por ejemplo, para calcular la frecuencia card\u00edaca m\u00e1xima de una persona de 40 a\u00f1os, usar\u00edas la siguiente ecuaci\u00f3n: FCmax = 220 \u2013 40 = 180 ppm.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Duraci\u00f3n Sostenida: Los entrenamientos se realizan a una intensidad moderada durante un per\u00edodo prolongado, generalmente 20 minutos o m\u00e1s, para estimular las adaptaciones cardiovasculares y respiratorias.\u00a0<\/li>\n\n\n\n<li>R\u00edtmico: Los ejercicios aer\u00f3bicos suelen ser actividades r\u00edtmicas y repetitivas que elevan la frecuencia card\u00edaca y la frecuencia respiratoria durante un per\u00edodo prolongado. Estas actividades involucran grandes grupos musculares.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Entrenamiento interv\u00e1lico de alta intensidad<\/strong><br><br>HIIT, o Entrenamiento Interv\u00e1lico de Alta Intensidad, consiste en alternar entre breves r\u00e1fagas de ejercicio intenso y per\u00edodos cortos de descanso o recuperaci\u00f3n de baja intensidad. Este enfoque desaf\u00eda al cuerpo a rendir al m\u00e1ximo o casi m\u00e1ximo esfuerzo durante los intervalos de alta intensidad, seguidos de per\u00edodos de recuperaci\u00f3n activa para permitir la reposici\u00f3n parcial de las reservas de energ\u00eda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Barra lateral: Para los corredores, los fartleks, donde alternas per\u00edodos de sprint con trote, son una forma de HIIT. Curiosamente, Fartlek significa \u201cjuego de velocidad\u201d cuando se traduce del sueco al ingl\u00e9s. Los corredores son maestros de los juegos mentales, y este es un claro ejemplo. Toma nota del corredor: si etiquetas algo dif\u00edcil como \u201cjuego\u201d, quiz\u00e1s puedas enga\u00f1arte para que lo disfrutes.<\/em><br><strong>Caracter\u00edsticas clave del entrenamiento HIIT:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Alta intensidad: Los entrenamientos HIIT consisten en llevar al cuerpo al l\u00edmite durante breves r\u00e1fagas de actividad intensa, alcanzando normalmente m\u00e1s del 90 % de la frecuencia card\u00edaca m\u00e1xima (<a href=\"https:\/\/www.rei.com\/learn\/expert-advice\/how-to-train-with-a-heart-rate-monitor.html\" target=\"_blank\" rel=\"noreferrer noopener\">Zona 5<\/a>).<\/li>\n\n\n\n<li>Estructura de intervalos: Las rutinas de ejercicio consisten en ciclos repetidos de esfuerzo intenso (por ejemplo, correr, saltar o pedalear al m\u00e1ximo esfuerzo) seguidos de breves per\u00edodos de recuperaci\u00f3n.<\/li>\n\n\n\n<li>Duraci\u00f3n m\u00e1s corta: las sesiones de HIIT suelen ser m\u00e1s cortas en comparaci\u00f3n con los ejercicios aer\u00f3bicos tradicionales, y van de 10 a 30 minutos.<\/li>\n\n\n\n<li>Versatilidad: Los entrenamientos HIIT se pueden adaptar a diversas formas de ejercicio, incluyendo correr, andar en bicicleta, ejercicios con el peso corporal, pliometr\u00eda y entrenamiento de fuerza. Esta versatilidad permite a las personas personalizar sus entrenamientos seg\u00fan sus preferencias, niveles de condici\u00f3n f\u00edsica y objetivos, al mismo tiempo que previene el aburrimiento y la monoton\u00eda.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Diferenciando entre los dos<\/strong><br>Si bien tanto el entrenamiento aer\u00f3bico como el HIIT ofrecen valiosos beneficios para la salud, apuntan a diferentes sistemas energ\u00e9ticos y adaptaciones fisiol\u00f3gicas dentro del cuerpo:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Entrenamiento aer\u00f3bico<\/strong>&nbsp;Durante el ejercicio aer\u00f3bico, el cuerpo opera por debajo del umbral de lactato, lo que permite un esfuerzo sostenido durante un per\u00edodo prolongado. Este entrenamiento de intensidad moderada estimula la biog\u00e9nesis mitocondrial, el proceso mediante el cual aumenta el n\u00famero y la eficiencia de las mitocondrias dentro de las c\u00e9lulas. Las mitocondrias a menudo se conocen como la central energ\u00e9tica de la c\u00e9lula porque son responsables de producir la moneda energ\u00e9tica de la c\u00e9lula, el trifosfato de adenosina (ATP), a trav\u00e9s de un proceso llamado respiraci\u00f3n celular. El ATP es esencial para potenciar diversos procesos celulares, incluida la contracci\u00f3n muscular, la transmisi\u00f3n de impulsos nerviosos y la producci\u00f3n de mol\u00e9culas. Las mitocondrias desempe\u00f1an un papel crucial en la regulaci\u00f3n del metabolismo celular y producen antioxidantes que regulan los niveles de especies reactivas de ox\u00edgeno (ERO) que, en exceso, pueden ser perjudiciales para las c\u00e9lulas. Adem\u00e1s, las mitocondrias participan en la regulaci\u00f3n de la muerte celular programada, o apoptosis. Liberan mol\u00e9culas de se\u00f1alizaci\u00f3n que desencadenan la apoptosis cuando las c\u00e9lulas est\u00e1n da\u00f1adas o ya no son necesarias, eliminando as\u00ed c\u00e9lulas potencialmente da\u00f1inas.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En general, la biog\u00e9nesis mitocondrial es esencial para mantener la funci\u00f3n celular, la producci\u00f3n de energ\u00eda y la salud general. La desregulaci\u00f3n de la biog\u00e9nesis mitocondrial se ha relacionado con diversas enfermedades, como trastornos metab\u00f3licos, enfermedades neurodegenerativas y c\u00e1ncer. Por lo tanto, comprender y controlar la biog\u00e9nesis mitocondrial tiene un potencial terap\u00e9utico para tratar una amplia gama de afecciones de salud.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Entrenamiento HIIT:<\/strong>&nbsp;Durante el HIIT, la demanda de energ\u00eda del cuerpo excede su capacidad para suministrar ox\u00edgeno, lo que lleva a la activaci\u00f3n del metabolismo anaer\u00f3bico para satisfacer las crecientes necesidades energ\u00e9ticas. Una de las caracter\u00edsticas \u00fanicas del HIIT es su capacidad para inducir el consumo excesivo de ox\u00edgeno post-ejercicio (EPOC), tambi\u00e9n conocido como el efecto \"afterburn\" o postquema. Despu\u00e9s de un entrenamiento HIIT, el cuerpo contin\u00faa consumiendo ox\u00edgeno a una tasa elevada para restaurar las reservas de energ\u00eda agotadas, eliminar subproductos metab\u00f3licos y devolver los procesos fisiol\u00f3gicos a los niveles de base. Este consumo de ox\u00edgeno post-ejercicio contribuye a un mayor gasto cal\u00f3rico y a la oxidaci\u00f3n de grasas, lo que resulta en un gasto energ\u00e9tico general mayor en comparaci\u00f3n con el cardio en estado estable.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ambas formas de entrenamiento contribuyen a mejorar el rendimiento atl\u00e9tico, la salud cardiovascular, los beneficios cognitivos, una mejor calidad del sue\u00f1o, mayor resistencia y salud metab\u00f3lica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><strong>\u00bfQu\u00e9 es el umbral de lactato?<\/strong>&nbsp;El umbral de lactato marca la transici\u00f3n de una producci\u00f3n de energ\u00eda predominantemente aer\u00f3bica a una combinaci\u00f3n de metabolismo aer\u00f3bico y anaer\u00f3bico. El metabolismo aer\u00f3bico, que tiene lugar durante el ejercicio aer\u00f3bico, utiliza ox\u00edgeno para descomponer los carbohidratos y las grasas. El metabolismo anaer\u00f3bico se produce en ausencia de ox\u00edgeno y da lugar a la producci\u00f3n de lactato. El entrenamiento HIIT y otros ejercicios de alta intensidad aprovechan tu metabolismo anaer\u00f3bico, produciendo lactato. Por lo general, alcanzas tu umbral de lactato cuando haces ejercicio al 85-88 % de tu frecuencia card\u00edaca m\u00e1xima (<a href=\"https:\/\/www.rei.com\/learn\/expert-advice\/how-to-train-with-a-heart-rate-monitor.html\" target=\"_blank\" rel=\"noreferrer noopener\">Zona 4<\/a>).<\/em><br><strong>Entonces, \u00bfqui\u00e9n es el ganador?&nbsp;<\/strong><br><br>Ambas me suenan bien. En lugar de ver el entrenamiento aer\u00f3bico y el HIIT como mutuamente excluyentes, considera incorporar ambos en tu rutina para obtener los beneficios de cada uno. El HIIT es m\u00e1s eficiente pero un poco m\u00e1s duro para el cuerpo, mientras que el ejercicio aer\u00f3bico es un poco m\u00e1s c\u00f3modo pero requiere entrenamientos m\u00e1s largos para obtener beneficios. Intenta al menos&nbsp;<strong>1 entrenamiento HIIT y 150 minutos de actividad aer\u00f3bica moderada por semana<\/strong>. Integrar sesiones aer\u00f3bicas regulares con entrenamientos ocasionales de HIIT puede proporcionar un enfoque integral para la condici\u00f3n f\u00edsica, promoviendo la salud cardiovascular, la eficiencia metab\u00f3lica y el bienestar general.<\/p>","protected":false},"excerpt":{"rendered":"<p>In the fitness world, two terms often find their way into discussions: aerobic and HIIT, or High-Intensity Interval Training, training. While both offer numerous health benefits, they represent distinct approaches to exercise, each with its own set of advantages and considerations. Is there a winner? Let\u2019s dig into their differences and find out. Aerobic Training:&#8230;<\/p>","protected":false},"author":1,"featured_media":4753,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4752","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Who would win? 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