Hoy en día el entrenamiento fuera del agua es realizado por la mayoría de nadadores, existiendo muchos posibles ejercicios y formas de entrenar fuera del agua .
En esta ocasión se agruparán ejercicios en tres grupos de acuerdo al objetivo:
Prevención de lesiones Entrenamiento de abdomen Entrenamiento de fuerza máxima
Prevención de lesiones
Evitar lesiones es una de las cosas más importantes para una persona que practica deportes, sea de forma competitiva o no. Afortunadamente, en la natación hay relativamente pocas lesiones de importancia y estas pueden ser prevenidas tomando algunas medidas.
“Hombro de nadador”
Esta es la lesión más común en nadadores .
Puede prevenirse mediante ejercicios que fortalezcan músculos que estabilizan la articulación del hombro, estos músculos tienen, en su mayor parte, la función de rotar el hombro, por este motivo los ejercicios para estos músculos comprenden movimientos de rotación .
Se pueden realizar distintos tipos de ejercicios usando o no diferentes materiales, como ligas, pesas u otros . En la Figura 1 se observan algunos ejercicios que no utilizan materiales .
Figura 1. Ejercicios de hombro y músculos asociados. Extraído de Khodaee et al.
Estos ejercicios deben realizarse frecuentemente durante el calentamiento por ejemplo, podrían realizarse 2 series de 15 repeticiones por cada actividad de las mostradas, antes de realizar el entrenamiento o la preparación física .
“Rodilla de pechista”
Es la segunda lesión más común en nadadores .
Ejercicios para fortalecer músculos de miembros inferiores, abdomen, y estiramientos de músculos de la cadera y músculos isquiotibiales son algunas formas de prevenir este tipo de lesiones .
Entrenamiento de abomen
Fortalecer los músculos del abdomen es de gran utilidad, en primer lugar, al igual que los ejercicios anteriormente mencionados, ayuda a prevenir lesiones de hombro, rodilla, y otras partes el cuerpo . Además, el entrenamiento de abdomen es muy común en los programas de entrenamiento de diferentes deportes .
Los ejercicios de los músculos abdominales son quizás los que tengan la mayor variabilidad, tanto por el número de ejercicios y sus variantes, como por la posibilidad de usar distintos materiales como pesos, bancos, máquinas, barras, balones, rodillos, entre otros . En general, la forma habitual de realizar ejercicios de músculos de la regio´n abdominal es realizando una amplia variedad de ejercicios para trabajar una gran variedad de músculos abdominales. Los ejercicios pueden realizarse con o sin materiales, con o sin peso, y pueden ser estáticos o dinámicos .
En la Figura 2 se observan algunos ejemplos de estos ejercicios para músculos abdominales, pero existe un número muy grande de ejercicios y variantes , así como múltiples métodos de entrenamiento para entrenar estos músculos.
Figura 2. Ejemplos de ejercicios de abdominales ordenados de acuerdo al músculo trabajado y su dificultad. Extraído de DAREBEE (link ).
Entrenamiento de fuerza máxima
Se pueden entrenar en el agua distintos aspectos físicos como la resistencia aeróbica o anaeróbica, la técnica, entre otros. Sin embargo, la fuerza específicamente la fuerza máxima, es algo que suele entrenarse fuera del agua .
Mejorar la fuerza máxima es un gran complemento al entrenamiento en el agua y otros ejercicios que buscan mejorar otros aspectos físicos del deportista, tanto para nadadores de pruebas de velocidad , como para nadadores de pruebas de resistencia . Además, la fuerza muscular adquiere una gran importancia al momento de finalizar una prueba, ya que en muchos casos es en el final, en un esfuerzo durante un corto periodo de tiempo, cuando se define el resultado. Incluso en pruebas largas, de más de 10 km, como en aguas abiertas .
Los ejercicios de feurza máxima se caracterizan por pocas repeticiones y pocas series, ya que tienen el objetivo de generar un gran esfuerzo muscular en un corto periodo de tiempo. Un punto medio podría ser 3 series de 6 repeticiones por cada ejercicio. Además, los ejercicios de fuerza no son realizados todos los días, un punto medio sería realizarlos tres veces por semana por grupo muscular .
Los ejercicios en esta categoría son diversos, incluyendo lanzamientos de bolas medicinales, saltos, mancuernas, entre otros . Más habitualmente, los ejercicios de fuerza máxima suelen realizarse en el gimnasio por la disponibilidad de materiales. En la Figura 3 se observan algunos ejercicios preferidos por entrenadores de natación .
Figura 3. Porcentaje de ejercicios de resistencia preferidos por entrenadores de natación. Extraído de Crowley et al.
Los ejercicios de fuerza máxima dependen de la condición física de cada persona, para algunas personas ejercicios “sencillos” pueden llegar a ser muy exigentes en términos de fuerza muscular, por lo que se podría comenzar con ejercicios “mínimos” que una persona debería poder hacer, entre estos ejercicios se encontrarían planchas, saltos, sentadillas y algunos abdominales usando solamente el propio peso de la persona. Algunos de estos posibles ejercicios se encuentran en la Figura 4. Esto podría servir también como introducción para aprender a realizar los movimientos correctos de los ejercicios antes de realizar los mismos ejercicios o similares con peso adicional y otros materiales.
Figura 4. Ejemplos de algunos ejercicios que podrían ser de fuerza máxima para algunas personas. (A) pull-ups, (B) push-ups, (C) medicine ball throws, (D) medicine ball slams, (E) squats, (F) hip thrusters, (G) jumping lunges, (H) jumps.
A veces se tiene algunos temores respecto a la seguridad de realizar estos ejercicios, especialmente cuando se realizan en el gimnasio; sin embargo, evidencia indica que el entrenamiento de fuerza en niños es seguro y beneficioso cuando los ejercicios se realizan de forma adecuada y con supervisión . Además, este tipo de entrenamiento es frecuentemente usado por nadadores desde edades tempranas y puede iniciarse con ejercicios con el propio peso de la persona sin usar pesos adicionales . En realidad, el gimnasio simplemente es un lugar con varios materiales y permite agregar peso a ejercicios cuando se vuelven muy fáciles de realizar con el propio peso de la persona, esto surge de forma natural y progresiva y es necesario posteriormente para continuar entrenando fuerza máxima.
Entrenamiento de resistencia a la fuerza
Esta parte de la preparación física es específica para nadadores que realizan pruebas largas (fondistas).
NOTA: esta parte es una contribución de un compañero de natación, quien leyó el post y me comentó que se podría agregar una parte más. Él actualmente forma parte de la selección nacional de natación de aguas abiertas. Esta parte no cuenta con referencias como las demás.
Este entrenamiento comprende 4-6 series de 12-15 repeticiones con el 40-55% del peso máximo. Esto con el fin de generar resistencia a la fuerza.
Referencias
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La motivación para escribir esto surgió desde hace ya varios años, cuando entrenaba natación y quería encontrar una manera adecuada de entrenar en el gimnasio. Más recientemente esta motivación aumentó con el objetivo de ayudar de alguna forma al entrenamiento de mi hermano menor, quien practica natación actualmente.