L’allenamento con i sovraccarichi. Vantaggi e svantaggi
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L’allenamento con i sovraccarichi, ovvero con i pesi, è sovente vittima di accuse negative. C’è chi sostiene che sollevare i pesi danneggi le articolazioni, chi sostiene che i pesi facciano male alla schiena, chi sostiene che blocchi la crescita dei ragazzi. Queste accuse, sono prive di fondamento scientifico e solitamente trovano terreno fertile in chi non ha mai alzato un peso in vita sua o ancor peggio non ha mai fatto sport. Qualsiasi argomento non dovrebbe tener conto del sentito dire ma solo di prove scientifiche reali, di studi, di teoria e di pratica!
I vantaggi dell’allenamento con i sovraccarichi
-Per gli atleti, gli allenamenti con i pesi vengono usati per AUMENTARE LA FORZA, e per MIGLIORARE LE PRESTAZIONI SPORTIVE. Infatti in tutti gli sport di squadra viene inserita una seduta di pesistica nel microciclo di allenamento. Ci sono poi mille sfumature, non basta alzare pesi a caso ma questo lo vedremo in un altro momento.
-Si hanno BENEDICI A LIVELLO CARDIOVASCOLARE. I battiti a riposo diminuiscono e a livello respiratorio osserveremo dei benefici, con meno atti respiratori e più profondi. Insomma l’allenamento con i sovraccarichi “calma” l’organismo, lo tranquillizza.
-OSSA, TENDINI, MUSCOLI E LEGAMENTI diventano PIU’ FORTI E RESISTENTI. Uno degli adattamenti dell’allenamento con i sovraccarichi è il rinforzo. I primi a “diventare forti” saranno i muscoli, a seguire tendini e legamenti e in fine le ossa. Per questo motivo avere una buona muscolatura è prerogativa nella prevenzione di osteoporosi e problemi osseo-articolari.
-L’allenamento con i pesi NON RENDE RIGIDI! E’ la mancanza di stretching e mobilità a rendere un atleta rigido. Questo è un luogo comune negativo ed esiste perchè molti frequentatori di palestre non curano la fase di stretching. La maggior parte delle persone mette massa muscolare con discreta facilità ma non cura l’allungamento muscolare e la mobilità. Questo porta inevitabilmente ad un irrigidimento generale ed è negativo.
Osservate gli atleti di ginnastica artistica, hanno un’ottima muscolatura e allo stesso tempo un’eccellente mobilità articolare ed elasticità muscolare, a dimostrazione che è l’allenamento a fare la differenza. Se mi alleno a fare stretching sarò elastico, se non faccio stretching sarò rigido. E la rigidità causa molti problemi, soprattutto con la vecchiaia.
-PER GLI ANZIANI recuperare la mobilità articolare è fondamentale, un allenamento corretto con i sovraccarichi può essere molto utile. Attenzione, per sovraccarichi non si intende caricare di 100 kg la schiena del signore anziano, bensì in base al suo stato di forma si useranno dei pesi leggeri e si faranno gli esercizi consoni all’età e alla forma fisica del soggetto in questione. Ci ricolleghiamo al punto precedente, allenare lo stretching e la mobilità sarà poi fondamentale. Soprattutto per gli anziani, l’allenamento con i sovraccarichi migliora anche la stabilità e l’equilibrio.
-A LIVELLO ORMONALE ci sarà un innalzamento del testosterone (entro certi limiti) e di conseguenza della MASSA MAGRA. Si osservano innalzamenti di endorfine, quindi ci sentiremo meno stanchi, con più energia.
-Per il DIMAGRIMENTO, questo tipo di allenamento, aumenterà il metabolismo con conseguente diminuzione del tessuto adiposo. Quando si parla di aumento del metabolismo bisogna sempre fare attenzione perchè può essere frainteso. Questo non significa che basta alzare dei pesi per dimagrire perchè il mio corpo brucerà qualsiasi cosa mangiamo. Significa che il muscolo richiede più energia per essere mantenuto rispetto al grasso.
Gli svantaggi sono praticamente nulli
Insomma i vantaggi sono molteplici, gli svantaggi nulli. Ovviamente c’è un minimo di rischio di infortunio, ma facendo gli esercizi correttamente e facendosi seguire da un professionista, questi rischi sono nulli.
Il muscolo prevale sul tessuto adiposo, di conseguenza aumenta la sensibilità insulinica e quello che mangiamo andrà a nutrire il muscolo lasciando l’adipe senza nutrimento con conseguente dimagrimento, il profilo metabolico andrà a migliorare notevolmente.
Come vi ho anticipato prima c’è da dire che la massa magra AUMENTA IL METABOLISMO a riposo. Quanto brucia un kg di muscolo con esattezza non so dirvelo perché ci sono numerosi studi controversi su questo argomento, chi sostiene 3 kcal, chi sostiene 20 kcal e chi sostiene 40 kcal. Insomma quello che è certo è che l’allenamento con i sovraccarichi, con conseguente aumento della massa muscolare porta molti benefici, fisici, ormonali e mentali.
I sovraccarichi fanno male ai ragazzini?
I sovraccarichi vanno bene anche in giovane età? Mi capita spesso soprattutto nel periodo estivo, quando chiudono le scuole, di avere richieste da parte di genitori che vogliono far fare un po’ di movimento ai propri figli. Giustamente tenerli a casa a fare nulla non è il massimo, né per i genitori né per i ragazzi.
La domanda che mi fanno sovente è: “Ma non è che gli fanno male i pesi data la giovane età?”. E’ nel credo comune pensare che i sovraccarichi blocchino la crescita, i pesi fanno male alle ossa nei ragazzi, i pesi sono dannosi per la schiena. Sono idee prive di fondamento, molti atleti utilizzano i sovraccarichi anche a 10 anni e non hanno alcun tipo di problema. Non dobbiamo pensare al sovraccarico come mettere sulle spalle di un bambino 100 kg, quello è ovvio che gli spezza la schiena ed è dannoso.
Sovraccarico significa adattare il carico in base al soggetto. Se ho di fronte un ragazzino di 14 anni sicuramento non lo caricherò sulla panca piana con 90kg di bilanciere. Magari per i primi mesi utilizzerà bilancieri vuoti per imparare la tecnica. Imparare presto gli esercizi è molto più semplice che impararli da “adulti”. Un ragazzo di 30 anni che non ha mai fatto sport farà più fatica ad imparare uno squat. Mentre un ragazzo giovane impiegherà molto meno tempo.
Il gioco è la palestra più importante
Arrivati a questo punto voi penserete che sia favorevole all’allenamento in palestra nei ragazzi molto giovani, invece vi sbagliate. Ai genitori che vogliono portarmi i loro figli per “farli muovere un po’” come dicono loro, rispondo sempre che allenarsi in palestra è noioso per un ragazzino e soprattutto se obbligato non avrà benefici.
Consiglio di aspettare che sia più grande (per una questione di capacità decisionale del ragazzo). Credo che difficilmente un ragazzino voglia allenarsi con i pesi e far diventare il sollevamento pesi la sua disciplina. Se così fosse sono certamente favorevole ad allenare il giovane ma se lo scopo è quello di far passare il tempo in modo attivo e divertente al ragazzo credo sia più giusto guardare ad altro.
Fino a qualche anno fa quando chiudevano le scuole per il periodo estivo i cortili si riempivano di bambini, i parchi erano sempre pieni e i bambini facevano attività da bambini, socializzavano tra di loro, si divertivano. Saltavano la corda, andavano in bici, si arrampicavano e divertendosi imparavano gesti atletici e motori che una sala pesi non potrà insegnare.
Vedere un ragazzino che si allena con i pesi in solitudine in mezzo a ragazzi più grandi di lui, senza sorriso e senza socializzare non mi piace per niente e lo dico sempre ai genitori convinti che la sala pesi sia il luogo adatto allo svago di un ragazzino. Credo che sia importante socializzare e divertirsi. Per questo uno sport di squadra è l’ideale, e in periodo estivo il classico vecchio oratorio credo sia la palestra migliore. 6 ore di socializzazione e divertimento in confronto ad un ora scarsa in palestra.
In conclusione
Se il ragazzino è appassionato e affascinato al mondo della ghisa ben venga. Dovete sapere che i sovraccarichi non fanno assolutamente male, anzi i benefici sono numerosi e molti studi scientifici sono a favore dell’allenamento con sovraccarichi anche nei ragazzini.
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