Calentamiento, acondicionamiento físico y activación neuromuscular

¿Cuántas veces antes de comenzar una actividad física has escuchado los términos precalentamiento o calentamiento? Seguramente más de una vez. La realidad es que no se debería llamar así y en esta columna se los explico. 

Normalmente cuando se va a iniciar un trabajo de rutina específica de ejercicios o un entrenamiento guiado cometemos el mismo error; aplicar términos mal usados. Y si comenzamos llamando las cosas como no son, el entrenamiento también será errado. Como dice un amigo: si el entrenador te dice vamos a comenzar con el calentamiento es porque no sabe. 

Para mis amigos gurús de los ejercicios físicos y entrenadores personalizados de YouTube e Instagram que les encanta repetir esta palabra, no lo hagan. 

¿Qué es un calentamiento? 

Según la Real Academia Española: el calentamiento global es el incremento de la temperatura de la atmósfera terrestre asociado en parte a la emisión de gases de efecto invernadero.

Ustedes dirán qué le está pasando a Kevy Oropeza que nos da esa definición. Fácil. El calentamiento se refiere al incremento global de la temperatura de la superficie. Es decir, no tiene nada que ver con el cuerpo humano antes de realizar ejercicios. 

Acondicionamiento físico 

El uso del término correcto de la actividad que hacemos previo al ejercicio es acondicionamiento físico. Es el desarrollo de la suma de cualidades físicas básicas como: velocidad, fuerza, resistencia y flexibilidad.

Pero antes de hacer cualquier tipo de actividad física, es muy importante realizar una activación neuromuscular. Esta acción es lo que ocurre cuando unimos los conocimientos de la fisioterapia con el entrenamiento; ya que pensamos en todo momento cómo prevenir cualquier lesión antes de ejecutar un movimiento. 

¿Qué es una activación neuromuscular?

Es un conjunto de ejercicios realizados antes de la parte principal del acondicionamiento físico, deporte o actividad física. Su finalidad es que el organismo transite desde un estado de reposo relativo a un estado de actividad determinado en correspondencia con la intensidad de la carga recibida. Esto nos permite garantizar una correcta preparación. 

Las Técnicas de Activación Muscular (MAT) tienen un enfoque muy distinto al tradicional y son relativamente recientes. Nacieron en Estados Unidos en 2001 de la mano de Greg Roskopf que, después de más de 15 años de trabajo e investigación, revolucionó muchos planteamientos relacionados con los desequilibrios musculares y mecanismos de lesión músculo-articular.  

El principal objetivo de la activación muscular es el equilibrio en el sistema neuromuscular, es decir, la correcta comunicación entre sistema nervioso central y los músculos. Sus técnicas se basan en identificar y equilibrar los desequilibrios musculares para así mejorar y hacer más eficiente la acción muscular.

Ahora se lee más intensa la preparación para realizar ejercicios. A eso es lo que yo le llamo el entrenamiento inteligente. 

¿Cómo se debe iniciar una activación muscular? 

  • 1. Duración: antes de realizar cualquier ejercicio, la activación debe durar entre 15 y 20 minutos, dependiendo de la actividad y del estado físico de cada persona.
  • 2. Estimular grandes grupos musculares.
  • 3. Focalizar en músculos concretos dependiendo la modalidad deportiva. 
  • 4. Flexibilidad.
  • 5. Movilidad articular. 

La idea es que se pueda programar la actividad para 45 minutos o una hora, tomando en cuenta los 15 minutos de una buena activación. 

Lee también: El masoterapeuta, un héroe anónimo poco valorado en nuestro fútbol

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