Por Qué las Mujeres Mayores de 40 Años Necesitan Entrenamiento de Resistencia Pesada, No Cargas Más Ligeras
A medida que el estrógeno disminuye durante la perimenopausia y más allá, las señales para desarrollar músculo en las que las mujeres antes dependían se debilitan significativamente, y el enfoque estándar de pesas ligeras con repeticiones altas puede ya no proporcionar un estímulo adecuado. Según la Dra. Stacy Sims, el levantamiento compuesto más pesado es una de las herramientas con mayor respaldo científico disponibles para preservar la calidad muscular, la densidad ósea, la salud metabólica y la función cognitiva en esta etapa de la vida.
Creado con IAPara muchas mujeres, el consejo de acondicionamiento físico absorbido durante décadas se centra en tonificar, quemar calorías y evitar el volumen muscular. Ese marco, según la fisióloga del ejercicio Dra. Stacy Sims, se adapta mal a la realidad fisiológica de lo que le ocurre al músculo y al hueso cuando el estrógeno disminuye. Los cambios hormonales de la perimenopausia y la menopausia alteran a un nivel fundamental la forma en que los músculos responden al entrenamiento, y comprender ese cambio transforma el aspecto de un entrenamiento productivo para las mujeres en la mediana edad y más allá.
Creado con IAEl Mecanismo Hormonal: Lo Que el Estrógeno Hace al Músculo
El estrógeno no es únicamente una hormona reproductiva. Según la Dra. Sims, desempeña un papel directo en la forma en que los músculos se contraen y se recuperan. Específicamente, el estrógeno regula la miosina, una de las dos proteínas contráctiles de las fibras musculares (la otra es la actina). Cuando el estrógeno fluctúa y disminuye, la capacidad de la miosina para unirse a la actina y generar una contracción potente se debilita. El resultado es una reducción tanto en la producción de fuerza como en la calidad muscular que es distinta del simple envejecimiento.
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