Tu cerebro podría estar diciéndote una cosa y tu cuerpo algo totalmente distinto.
La mayoría de nosotros pensamos que sabemos lo que significa el término aeróbico, al menos eso decimos. Cuando nos preguntan muchos respondemos asociándolo con la respiración, aire o el oxígeno. O lo confundimos con el término “cardio” del gimnasio, donde se dan clases de “aeróbics”. El término nació alrededor de los años sesenta, cuando el Dr. Kenneth H. Cooper, un fisiólogo en el Hospital de las Fuerzas Armadas en Sana Antonio, Texas, cuando lo utilizó para describir el entrenamiento ideado para prevenir enfermedades de las arterias coronarias.
El Dr. Cooper los diseñó para los astronautas, pero pronto se dio cuenta de que ese mismo conjunto de ejercicios resultaban útiles para cualquier persona que quisiera hacer ejercicio. Así que reunió todos esos ejercicios y el método para escribir un libro en 1968. “Aerobics” se convirtió inmediatamente en un best seller en los Estados Unidos.
¿Y qué significa?
Una vez que tengas clara la diferencia entre aeróbico y anaeróbico, te mantendrás en mejor forma y con mejor salud. Así que empecemos con un poco de historia. El científico holandés Anton van Leeuwenhoek fue quien describió por primera vez los componentes microscópicos de las fibras musculares a mediados del siglo XVII (también fue el primero en observar y describir las bacterias). A principios del siglo XIX ya se sabía que el ser humano cuenta con dos tipos distintos de fibras musculares. A través del microscopio, unas se veían rojizas y las otras, blanquecinas. Los músculos de los humanos tienen una configuración distinta a la de otras especies, como los pájaros. Los músculos rojos —la “carne”— se encuentran en patas y muslos, mientras que el pecho está constituido por musculatura blanca. En los humanos, sin embargo, la mayoría de los músculos combina fibras rojas y blancas. En 1863, el científico francés Louis Pasteur acuñó los términos aeróbico y anaeróbico. Estaba estudiando las bacterias y llamó «aérobie” a aquellas que viven solamente en la presencia de oxígeno. “Aeróbico” proviene del vocablo griego “aero”, que significa aire, y “bios”, vida. Algunas bacterias, en cambio, no podían vivir con oxígeno o aire, por lo que Pasteur las llamó “anaérobie” (anaeróbicas).
Por aquel entonces, en fisiología humana, los términos aeróbico y anaeróbico se utilizaban para describir el modo en que el cuerpo obtenía la energía. Se usaban para referirse a los dos complejos procesos de transformación de energía que se dan en las células: uno requería de oxígeno (aeróbico) y otro no (anaeróbico). Lo más relevante es que la fuente de energía empleada en cada fibra muscular era distinta. La fibra aeróbica, de color rojo, utilizaba la grasa como fuente de energía.
Para convertir la grasa en energía requería del oxígeno, uno de los motivos que explica que haya tantos vasos sanguíneos en el cuerpo humano y en estas fibras musculares, también para los componentes celulares que ayudan en este proceso y se denominan mitocondrias. Estas enzimas, que contienen hierro, cuentan con una proteína rojiza llamada mioglobina. Las fibras anaeróbicas de color blanco no necesitan ninguna de estas estructuras. La energía se genera rápidamente a través de un proceso que usa el azúcar (glucosa) como combustible y no precisa oxígeno. Como resultado de más investigaciones científicas, estas fibras musculares rojas y blancas de los seres humanos recibieron también el nombre de tipo I y tipo II, respectivamente. Las fibras aeróbicas rojas tipo I se contraen con relativa lentitud, por lo que se las denominó de contracción lenta. Esto les permite funcionar durante largos periodos de tiempo —horas y días— sin fatigarse. Gracias a esto también son capaces de soportar las estructuras del cuerpo, en particular las articulaciones, los huesos y el arco de los pies. Las fibras anaeróbicas blancas tipo II se contraen de dos a tres veces más rápidamente que las rojas, por lo que se llamaron “de contracción rápida”. Y proporcionan velocidad y potencia. Estos atributos, no obstante, tienen un precio: se fatigan muy rápidamente porque su energía dura muy poco tiempo, apenas unos segundos o un minuto (casualmente coincide con el tiempo que somos capaces de aguantar la respiración).
Con el tiempo se descubrió que existe más de una fibra muscular tipo II, por lo que se establecieron subdivisiones. Algunas de estas fibras son de contracción ultra rápida, mientras que otras presentan una combinación de ambos tipos de fibra. A día de hoy tenemos clasificados siete tipos de fibra distintos y, a medida que mejoren las técnicas microscópicas, puede que se descubran más. Aun así, los humanos seguimos teniendo dos tipos principales de fibras: aeróbicas y anaeróbicas.
Los fisiólogos del ejercicio, en particular, hablan de sistema aeróbico cuando se refieren a las fibras musculares rojas de contracción lenta, resistentes a la fatiga y quemadoras de grasa, mientras que denominan sistema anaeróbico a las fibras blancas de contracción rápida que queman azúcar para obtener potencia y velocidad. Dicho todo esto, ¿qué sistema —aeróbico o anaeróbico— estás trabajando ahora mismo mientras lees estas palabras? Sorprendentemente, la respuesta es: ambos.
Resulta fácil ver que la actividad aeróbica es importante en todo momento, puesto que realiza distintas funciones, como mantener la postura y el movimiento, aportar energía constante y de larga duración, y hacer circular la sangre. No obstante, aunque no estemos esprintando ni levantando objetos pesados, el sistema anaeróbico está realizando siempre tareas básicas como, por ejemplo, quemar azúcar. De hecho, dentro de los complejos procesos metabólicos que contribuyen a producir energía, el quemar un poco de azúcar ayuda a mantener el consumo de grasa. Asimismo, el sistema anaeróbico siempre está preparado por si tiene que entrar en acción. Los seres humanos contamos con un mecanismo de «lucha o huida”, que se halla en estado de espera, por si acaso.
La pregunta es: ¿Qué sistema predomina en ti?, ¿En cuál te basas?, ¿Tu cuerpo está quemando mucho azúcar y poca grasa? Si este es tu caso, significa que tienes activado el sistema anaeróbico más que el aeróbico. Si bien es posible que no te percates de ello —sobre todo si se trata de algo permanente, seguramente tu energía y tu resistencia no son lo que deberían ser, tiendes a sentir dolores y molestias, tu porcentaje de grasa corporal es demasiado elevado y estás sometido a un alto nivel de estrés, puesto que el sistema anaeróbico está conectado con nuestro mecanismo de lucha o huida ante el estrés. Resumiendo: tu salud está en riesgo. Lo que necesitas, en cambio, es una energía duradera para no experimentar fatiga, el máximo soporte para tus huesos y articulaciones, una musculatura libre de lesiones, una buena circulación, y un mayor consumo de grasa para perder peso. Lo que quieres es tener una salud de hierro y, además, estar en plena forma.
La siguiente lista muestra una visión general de la función que realiza cada fibra muscular:
FIBRAS MUSCULARES AERÓBICAS:
►Células rojas que contienen hierro y repletas de vasos sanguíneos
►La contracción lenta soporta la actividad prolongada
►Resistente a la fatiga
►Utiliza (quema) grasa para obtener energía a largo plazo
►Soporta las articulaciones, los huesos, la postura general y la zancada
FIBRAS MUSCULARES ANAERÓBICAS:
►Células blancas con un aporte limitado de vasos sanguíneos
►De contracción rápida para generar potencia y velocidad de corta duración
►Se fatigan enseguida
►Queman azúcar para obtener energía de corta duración
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