Un test general muy utilizado a la hora de saber el nivel de entrenamiento para cada persona es la fórmula o índice de Karvonen. Gracias a el, podemos saber cómo determinar la intensidad del ejercicio para cada persona.
Para realizar el test, debemos saber unos conceptos básicos como:
- Frecuencia cardiaca (FC): mide las veces que el corazón late por unidad de tiempo. Normalmente se mide por segundos. Este valor nos indicará objetivamente las adaptaciones que el ejercicio nos esta causando o provocando.
- FC Máxima (FCmáx.): frecuencia cardiaca máxima que es capaz de soportar una persona haciendo una actividad deportiva. Hallaremos la frecuencia cardíaca máxima a través de la siguiente fórmula:
FCmáx: 220 – edad
Importante: no es recomendable alcanzar las 200 pulsaciones por minuto (ppm) durante un tiempo superior a 2 minutos.
- FC basal(FCbas) o en reposo: mide las pulsaciones del corazón en reposo. Recomendamos tomarlas tumbado y con un pulsómetro.
- Intensidad de trabajo(I): son los intervalos entre los que se tiene que mover el sujeto realizando el ejercicio. Hay 3 niveles de intensidad: bajo (50-60%), medio (70-80%) y alto (80-90 %).
Ya tenemos todos los datos necesarios para llevar a cabo está formula:
FC a un % de intensidad= (FCmáx - FCbas) x % de I + FCbas
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Se trata de un hombre de 25 años, tiene un frecuencia cardiaca basal o en reposo de 62 latidos/minuto. Se le recomienda entrenar a una intensidad del 70-80% de su frecuencia cardiaca máxima (FCmáx). ¿Cuál es tu frecuencia cardíaca de entrenamiento?
- Primero realizaremos la FCmáx: 220 - 25 = 195 l/m
- FC para el 70% = (195-62) x 0.70 + 62 = 155.1 l/m
- FC para el 80% = (195-62) x 0.80 + 62 = 168.4 l/m
Bien ya sabemos que umbral no debemos pasar si queremos entrenar nuestro cuerpo entre el 70%-80% que seria entre los valores 155.1l/m y 168.4 l/m.
Trabajar con la fórmula de Karvonen es necesario para evitar riesgos que una actividad aeróbica sin control puede acarrear y para maximizar los beneficios de la misma.
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