Herramientas de Calculo: 1RM + Carga Aer\u00f3bica + Rutinas Full + Nutrici\u00f3n<\/title>\n\n <style>\n :root{\n --bg:#ffffff;\n --card:#ffffff;\n --muted:#4b5563;\n --text:#111827;\n --accent:#c40000;\n --line:#e5e7eb;\n --ok:#15803d;\n --warn:#b45309;\n --radius:14px;\n\n --inputBg:#ffffff;\n --theadBg:#f9fafb;\n --btnBg:#f3f4f6;\n --btnBgHover:#e5e7eb;\n\n --btnAccentBg:#fee2e2;\n --btnAccentBorder:#fecaca;\n --btnAccentHover:#fecaca;\n }\n\n *{ box-sizing:border-box; }\n body{\n margin:0;\n font-family:system-ui,-apple-system,Segoe UI,Roboto,Arial;\n background:var(--bg);\n color:var(--text);\n }\n header{ padding:22px 16px 10px; max-width:1100px; margin:0 auto; }\n h1{ margin:0 0 6px; font-size:20px; }\n p{ margin:6px 0; color:var(--muted); line-height:1.4; }\n\n .wrap{ max-width:1100px; margin:0 auto; padding:10px 16px 36px; display:grid; gap:14px; }\n\n .card{\n background:var(--card);\n border:1px solid var(--line);\n border-radius:var(--radius);\n padding:14px;\n box-shadow:0 2px 10px rgba(0,0,0,0.04);\n }\n\n .row{ display:flex; flex-wrap:wrap; gap:10px; align-items:end; }\n .grid2{ display:grid; grid-template-columns:1fr 1fr; gap:12px; }\n @media (max-width: 900px){ .grid2{ grid-template-columns:1fr; } }\n\n label{ display:block; font-size:12px; color:var(--muted); margin-bottom:6px; }\n input, select, button, textarea{\n font:inherit;\n color:var(--text);\n background:var(--inputBg);\n border:1px solid var(--line);\n border-radius:10px;\n padding:10px 10px;\n outline:none;\n }\n input::placeholder, textarea::placeholder{ color:#9ca3af; }\n input[type=\"number\"]{ width:160px; }\n textarea{ width:100%; min-height:70px; resize:vertical; }\n\n button{ cursor:pointer; background:var(--btnBg); }\n button:hover{ background:var(--btnBgHover); }\n\n .btn-accent{\n background:var(--btnAccentBg);\n border-color:var(--btnAccentBorder);\n }\n .btn-accent:hover{ background:var(--btnAccentHover); }\n\n table{ width:100%; border-collapse:collapse; overflow:hidden; border-radius:12px; }\n th, td{ border-bottom:1px solid var(--line); padding:10px 8px; vertical-align:top; }\n th{\n text-align:left;\n font-size:12px;\n color:var(--muted);\n background:var(--theadBg);\n position:sticky;\n top:0;\n z-index:1;\n }\n td{ font-size:13px; }\n\n .small{ font-size:12px; color:var(--muted); }\n .muted{ color:var(--muted); }\n .result{ color:var(--accent); font-weight:800; }\n .ok{ color:var(--ok); font-weight:800; }\n .warn{ color:var(--warn); font-weight:700; }\n\n .pill{\n display:inline-block;\n padding:3px 8px;\n border:1px solid var(--line);\n border-radius:999px;\n font-size:12px;\n color:var(--muted);\n background:#fff;\n }\n\n .section-title{ display:flex; justify-content:space-between; align-items:baseline; gap:10px; margin-bottom:10px; }\n .section-title h2{ margin:0; font-size:16px; }\n\n .two-col{ display:grid; grid-template-columns: 1.2fr .8fr; gap:12px; }\n @media (max-width: 900px){ .two-col{ grid-template-columns:1fr; } }\n\n .footer-note{ color:var(--muted); font-size:12px; margin-top:8px; }\n .hr{ height:1px; background:var(--line); margin:10px 0; border:0; }\n <\/style>\n<\/head>\n\n<body>\n<header>\n <h1>Herramientas de Auto Calculo<\/h1>\n <p>1RM (todas las f\u00f3rmulas) \u2022 Carga aer\u00f3bica\/zonas \u2022 Rutinas FullBody (1\u20135) \u2022 Nutrici\u00f3n con objetivo (subir\/bajar\/mantener) \u2022 Guardado autom\u00e1tico.<\/p>\n<\/header>\n\n<div class=\"wrap\">\n\n \n <section class=\"card\">\n <div class=\"section-title\">\n <h2>0) Controles generales<\/h2>\n <span class=\"pill\">autosave \u2713<\/span>\n <\/div>\n\n <div class=\"row\">\n <div>\n <label>Redondeo de cargas<\/label>\n <select id=\"rounding\">\n <option value=\"none\">Sin redondeo<\/option>\n <option value=\"0.5\">A 0.5 kg<\/option>\n <option value=\"1\">A 1 kg<\/option>\n <option value=\"2.5\">A 2.5 kg<\/option>\n <option value=\"5\">A 5 kg<\/option>\n <\/select>\n <\/div>\n\n <div>\n <label>Modo 1RM<\/label>\n <select id=\"mode\">\n <option value=\"shared\">Replicar datos (1 peso + 1 reps para todas)<\/option>\n <option value=\"perRow\">Individual por f\u00f3rmula (cada fila con inputs)<\/option>\n <\/select>\n <\/div>\n\n <div>\n <button id=\"clearAll\" class=\"btn-accent\">Borrar todo (reset)<\/button>\n <\/div>\n <\/div>\n\n <p class=\"footer-note\">Tip: usa redondeo 2.5 kg si trabajas con discos est\u00e1ndar, o 0.5\u20131 kg si tienes microcargas.<\/p>\n <\/section>\n\n \n <section class=\"card\">\n <div class=\"section-title\">\n <h2>1) Calculadora 1RM (todas las f\u00f3rmulas)<\/h2>\n <span class=\"pill\">promedio + rango<\/span>\n <\/div>\n\n <div class=\"row\">\n <div>\n <label>Repeticiones (1\u201320)<\/label>\n <input id=\"sharedReps\" type=\"number\" min=\"1\" max=\"20\" step=\"1\" placeholder=\"Ej: 8\" \/>\n <\/div>\n\n <div>\n <label>Peso (kg)<\/label>\n <input id=\"sharedWeight\" type=\"number\" min=\"0\" step=\"0.5\" placeholder=\"Ej: 80\" \/>\n <\/div>\n\n <div>\n <button id=\"btnCalcRM\">Calcular 1RM<\/button>\n <\/div>\n <\/div>\n\n <p class=\"footer-note\">Mejor precisi\u00f3n cuando reps \u2264 10\u201312. Si reps es muy alto, usa el promedio como referencia (no como verdad absoluta).<\/p>\n\n <div style=\"margin-top:12px; overflow:auto; max-height:420px;\">\n <table id=\"rmTable\" aria-label=\"Tabla 1RM\">\n <thead>\n <tr>\n <th>F\u00f3rmula<\/th>\n <th>A\u00f1o<\/th>\n <th>Reps<\/th>\n <th>Peso<\/th>\n <th>1RM<\/th>\n <th>Nota t\u00e9cnica<\/th>\n <\/tr>\n <\/thead>\n <tbody><\/tbody>\n <\/table>\n <\/div>\n\n <div class=\"two-col\" style=\"margin-top:12px;\">\n <div class=\"card\" style=\"padding:12px;\">\n <div class=\"row\">\n <div>\n <div class=\"small\">Promedio 1RM<\/div>\n <div id=\"rmAvg\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">M\u00edn \/ M\u00e1x<\/div>\n <div id=\"rmMinMax\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">F\u00f3rmulas v\u00e1lidas<\/div>\n <div id=\"rmCount\" class=\"ok\">\u2014<\/div>\n <\/div>\n <\/div>\n <\/div>\n\n <div class=\"card\" style=\"padding:12px;\">\n <div class=\"small\">Atajo para rutinas<\/div>\n <p class=\"muted\" style=\"margin:6px 0 0;\">\n Copia el 1RM promedio y p\u00e9galo en \u201cRM para rutinas\u201d (si no tienes un 1RM real medido).\n <\/p>\n <\/div>\n <\/div>\n <\/section>\n\n \n <section class=\"card\">\n <div class=\"section-title\">\n <h2>2) RM para rutinas (ingresa tus 1RM por ejercicio)<\/h2>\n <span class=\"pill\">1 set \u2192 5 rutinas<\/span>\n <\/div>\n\n <div class=\"row\">\n <div><label>Bench Press (kg)<\/label><input type=\"number\" id=\"rmBench\" min=\"0\" step=\"0.5\" placeholder=\"Ej: 100\"><\/div>\n <div><label>Squat (kg)<\/label><input type=\"number\" id=\"rmSquat\" min=\"0\" step=\"0.5\" placeholder=\"Ej: 140\"><\/div>\n <div><label>Deadlift (kg)<\/label><input type=\"number\" id=\"rmDeadlift\" min=\"0\" step=\"0.5\" placeholder=\"Ej: 170\"><\/div>\n <div><label>Leg Press (kg)<\/label><input type=\"number\" id=\"rmLegPress\" min=\"0\" step=\"0.5\" placeholder=\"Ej: 220\"><\/div>\n <div><label>Shoulder Press (kg)<\/label><input type=\"number\" id=\"rmShoulder\" min=\"0\" step=\"0.5\" placeholder=\"Ej: 70\"><\/div>\n\n <div>\n <button id=\"calcRoutines\">Calcular pesos rutinas<\/button>\n <\/div>\n <\/div>\n\n <p class=\"footer-note\">Los pesos \u201cproporcionales\u201d son gu\u00edas. Ajusta por t\u00e9cnica, RPE, fatiga, series efectivas y equipo disponible.<\/p>\n <\/section>\n\n \n <section class=\"card\">\n <div class=\"section-title\">\n <h2>3) Rutinas FullBody (1\u20135) + carga aer\u00f3bica sugerida<\/h2>\n <span class=\"pill\">tablas din\u00e1micas<\/span>\n <\/div>\n <div id=\"routinesContainer\" class=\"grid2\"><\/div>\n <\/section>\n\n \n <section class=\"card\">\n <div class=\"section-title\">\n <h2>4) Carga aer\u00f3bica (zonas + sesi\u00f3n sugerida)<\/h2>\n <span class=\"pill\">salud \/ bajar \/ rendimiento<\/span>\n <\/div>\n\n <div class=\"row\">\n <div><label>Edad (a\u00f1os)<\/label><input type=\"number\" id=\"age\" min=\"10\" max=\"100\" step=\"1\" placeholder=\"Ej: 30\"><\/div>\n <div><label>Tiempo disponible (min)<\/label><input type=\"number\" id=\"minutes\" min=\"5\" max=\"300\" step=\"5\" placeholder=\"Ej: 30\"><\/div>\n <div>\n <label>Objetivo<\/label>\n <select id=\"goal\">\n <option value=\"salud\">Salud<\/option>\n <option value=\"bajar\">Bajar de peso<\/option>\n <option value=\"rendimiento\">Rendimiento<\/option>\n <\/select>\n <\/div>\n <div>\n <label>Sesiones\/semana (aer\u00f3bico)<\/label>\n <select id=\"aeroDays\">\n <option value=\"2\">2<\/option>\n <option value=\"3\" selected>3<\/option>\n <option value=\"4\">4<\/option>\n <option value=\"5\">5<\/option>\n <\/select>\n <\/div>\n <div><button id=\"calcHR\">Calcular zonas + sesi\u00f3n<\/button><\/div>\n <\/div>\n\n <div class=\"card\" style=\"margin-top:10px;\">\n <div class=\"row\">\n <div>\n <div class=\"small\">HRmax estimada<\/div>\n <div id=\"hrMaxOut\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">Zona base (Z2 aprox.)<\/div>\n <div id=\"hrZ2\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">Zona intensa (intervalos)<\/div>\n <div id=\"hrHI\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">Tipo recomendado<\/div>\n <div id=\"hrType\" class=\"ok\">\u2014<\/div>\n <\/div>\n <\/div>\n <hr class=\"hr\"\/>\n <div class=\"small\">Sesi\u00f3n sugerida (lista para copiar)<\/div>\n <div id=\"aeroSession\" class=\"muted\" style=\"margin-top:6px;\">\u2014<\/div>\n <p class=\"footer-note\">HRmax \u2248 208 \u2212 0.7\u00d7edad. Para personalizar fino, usa FC reposo (Karvonen) y\/o test de campo.<\/p>\n <\/div>\n <\/section>\n\n \n <section class=\"card\">\n <div class=\"section-title\">\n <h2>5) Nutrici\u00f3n (con objetivo obligatorio)<\/h2>\n <span class=\"pill\">Mifflin + d\u00e9ficit\/super\u00e1vit<\/span>\n <\/div>\n\n <div class=\"row\">\n <div>\n <label>Objetivo<\/label>\n <select id=\"nGoal\">\n <option value=\"\" selected>\u2014 Selecciona \u2014<\/option>\n <option value=\"cut\">Bajar (d\u00e9ficit)<\/option>\n <option value=\"maintain\">Mantener<\/option>\n <option value=\"bulk\">Subir (super\u00e1vit)<\/option>\n <\/select>\n <\/div>\n\n <div>\n <label>Ritmo (agresividad)<\/label>\n <select id=\"nAgg\">\n <option value=\"mild\" selected>Suave<\/option>\n <option value=\"moderate\">Moderado<\/option>\n <option value=\"aggressive\">Agresivo<\/option>\n <\/select>\n <\/div>\n\n <div>\n <label>Sexo<\/label>\n <select id=\"sex\">\n <option value=\"m\">Hombre<\/option>\n <option value=\"f\">Mujer<\/option>\n <\/select>\n <\/div>\n\n <div><label>Edad<\/label><input type=\"number\" id=\"nAge\" min=\"10\" max=\"100\" step=\"1\" placeholder=\"Ej: 30\"><\/div>\n <div><label>Peso (kg)<\/label><input type=\"number\" id=\"nWeight\" min=\"0\" step=\"0.1\" placeholder=\"Ej: 80\"><\/div>\n <div><label>Estatura (cm)<\/label><input type=\"number\" id=\"nHeight\" min=\"0\" step=\"1\" placeholder=\"Ej: 175\"><\/div>\n\n <div>\n <label>Actividad<\/label>\n <select id=\"activity\">\n <option value=\"1.2\">Sedentario (1.2)<\/option>\n <option value=\"1.375\">Ligero (1.375)<\/option>\n <option value=\"1.55\" selected>Moderado (1.55)<\/option>\n <option value=\"1.725\">Alto (1.725)<\/option>\n <option value=\"1.9\">Muy alto (1.9)<\/option>\n <\/select>\n <\/div>\n\n <div><button id=\"calcNutri\">Calcular calor\u00edas + macros<\/button><\/div>\n <\/div>\n\n <div class=\"card\" style=\"margin-top:10px;\">\n <div class=\"row\">\n <div>\n <div class=\"small\">BMR (Mifflin)<\/div>\n <div id=\"bmrOut\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">TDEE (actividad)<\/div>\n <div id=\"tdeeOut\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">Meta kcal\/d\u00eda<\/div>\n <div id=\"kcalOut\" class=\"result\">\u2014<\/div>\n <\/div>\n <\/div>\n\n <hr class=\"hr\"\/>\n\n <div class=\"row\">\n <div>\n <div class=\"small\">Prote\u00ednas (g\/d\u00eda)<\/div>\n <div id=\"pOut\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">Carbohidratos (g\/d\u00eda)<\/div>\n <div id=\"cOut\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">Grasas (g\/d\u00eda)<\/div>\n <div id=\"fOut\" class=\"result\">\u2014<\/div>\n <\/div>\n <\/div>\n\n <div style=\"margin-top:10px;\">\n <div class=\"small\">Notas \/ pauta pr\u00e1ctica<\/div>\n <div id=\"nutriTips\" class=\"muted\" style=\"margin-top:6px;\">\u2014<\/div>\n <\/div>\n <\/div>\n\n <div class=\"card\" style=\"margin-top:10px;\">\n <div class=\"section-title\"><h2 style=\"font-size:14px;\">Plantilla r\u00e1pida de d\u00eda<\/h2><span class=\"pill\">editable<\/span><\/div>\n <label class=\"small\">Ejemplo simple (puedes editar y copiar)<\/label>\n <textarea id=\"mealTemplate\" placeholder=\"Desayuno: ... Almuerzo: ... Cena: ... Colaciones: ...\"><\/textarea>\n <p class=\"footer-note\">La plantilla no \u201ccalcula\u201d alimentos: es un bloc para que pegues tu pauta y la lleves al d\u00eda a d\u00eda.<\/p>\n <\/div>\n <\/section>\n\n<\/div>\n\n<script>\n\/* =========================\n UTILIDADES\n========================= *\/\nconst $ = (sel, root=document) => root.querySelector(sel);\nconst clamp = (n, a, b) => Math.min(Math.max(n, a), b);\nconst toNum = (v) => {\n const n = Number(v);\n return Number.isFinite(n) ? n : 0;\n};\nconst roundTo = (value, step) => {\n if (!step || step === \"none\") return value;\n const s = Number(step);\n if (!Number.isFinite(s) || s <= 0) return value;\n return Math.round(value \/ s) * s;\n};\nconst fmtKg = (n) => `${n.toFixed(2)} kg`;\nconst fmtInt = (n) => `${Math.round(n)}`;\n\n\/* =========================\n PERSISTENCIA (localStorage)\n========================= *\/\nconst LS_KEY = \"nutrideportiva_suite_white_v2\";\nconst loadState = () => {\n try { return JSON.parse(localStorage.getItem(LS_KEY) || \"{}\"); }\n catch { return {}; }\n};\nconst saveState = (patch) => {\n const st = loadState();\n const next = { ...st, ...patch };\n localStorage.setItem(LS_KEY, JSON.stringify(next));\n return next;\n};\nconst bindAutosave = (id) => {\n const el = document.getElementById(id);\n if (!el) return;\n const st = loadState();\n if (st[id] !== undefined) el.value = st[id];\n el.addEventListener(\"input\", () => saveState({ [id]: el.value }));\n el.addEventListener(\"change\", () => saveState({ [id]: el.value }));\n};\n\n\/* =========================\n 1RM: TODAS LAS F\u00d3RMULAS\n========================= *\/\nconst FORMULAS = [\n { key:\"epley\", name:\"Epley\", year:1975, note:\"Buena pr\u00e1ctica general en reps bajas.\", calc:(w,r)=> w*(1+0.0333*r) },\n { key:\"brzycki\", name:\"Brzycki\", year:1993, note:\"Precisa en 1\u201310 reps (t\u00edpico en fuerza).\", calc:(w,r)=> (r>=37?0:w*(36\/(37-r))) },\n { key:\"mayhew\", name:\"Mayhew et al.\", year:1992, note:\"Usada mucho en press banca\/estimaciones.\", calc:(w,r)=> (100*w)\/(52.2+41.9*Math.exp(-0.055*r)) },\n { key:\"lander\", name:\"Lander (exp)\", year:1985, note:\"Modelo exponencial cl\u00e1sico.\", calc:(w,r)=> (100*w)\/(48.8+53.8*Math.exp(-0.075*r)) },\n { key:\"wathan\", name:\"Wathan\", year:1994, note:\"Muy similar a Lander (forma exponencial).\", calc:(w,r)=> (100*w)\/(48.8+53.8*Math.exp(-0.075*r)) },\n { key:\"oconner\", name:\"O'Conner et al.\",year:1989, note:\"Lineal simple, \u00fatil como referencia.\", calc:(w,r)=> w*(1+0.025*r) },\n { key:\"lombardi\", name:\"Lombardi\", year:1989, note:\"Potencia; suele subir menos con reps altas.\", calc:(w,r)=> (r<=0?0:w*Math.pow(r,0.10)) },\n { key:\"schwartz\", name:\"Schwartz\", year:1990, note:\"Potencia con exponente peque\u00f1o.\", calc:(w,r)=> (r<=0?0:w*Math.pow(r,0.075)) }\n];\n\nfunction renderRMTable(){\n const tbody = $(\"#rmTable tbody\");\n tbody.innerHTML = \"\";\n\n const mode = $(\"#mode\").value;\n const sharedReps = $(\"#sharedReps\").value;\n const sharedWeight = $(\"#sharedWeight\").value;\n\n for (const f of FORMULAS){\n const repsId = `reps_${f.key}`;\n const weightId = `w_${f.key}`;\n\n const tr = document.createElement(\"tr\");\n tr.innerHTML = `\n <td><strong>${f.name}<\/strong><\/td>\n <td>${f.year ?? \"\u2014\"}<\/td>\n <td><input id=\"${repsId}\" type=\"number\" min=\"1\" max=\"20\" step=\"1\" placeholder=\"reps\" ${mode===\"shared\" ? \"disabled\" : \"\"}><\/td>\n <td><input id=\"${weightId}\" type=\"number\" min=\"0\" step=\"0.5\" placeholder=\"kg\" ${mode===\"shared\" ? \"disabled\" : \"\"}><\/td>\n <td class=\"result\" id=\"out_${f.key}\">\u2014<\/td>\n <td class=\"small\">${f.note}<\/td>\n `;\n tbody.appendChild(tr);\n\n if (mode === \"perRow\"){\n bindAutosave(repsId);\n bindAutosave(weightId);\n } else {\n $(\"#\"+repsId).value = sharedReps || \"\";\n $(\"#\"+weightId).value = sharedWeight || \"\";\n }\n }\n computeAllRM();\n}\n\nfunction getInputsForFormula(key){\n const mode = $(\"#mode\").value;\n if (mode === \"shared\"){\n return {\n r: clamp(toNum($(\"#sharedReps\").value), 0, 20),\n w: Math.max(0, toNum($(\"#sharedWeight\").value))\n };\n }\n return {\n r: clamp(toNum($(`#reps_${key}`).value), 0, 20),\n w: Math.max(0, toNum($(`#w_${key}`).value))\n };\n}\n\nfunction computeAllRM(){\n const rounding = $(\"#rounding\").value;\n const values = [];\n\n for (const f of FORMULAS){\n const { r, w } = getInputsForFormula(f.key);\n const outEl = $(`#out_${f.key}`);\n\n if (w <= 0 || r <= 0){\n outEl.textContent = \"\u2014\";\n continue;\n }\n\n const raw = f.calc(w, r);\n const safe = (Number.isFinite(raw) && raw > 0) ? raw : 0;\n const rounded = (rounding === \"none\") ? safe : roundTo(safe, rounding);\n\n if (!rounded){\n outEl.textContent = \"\u2014\";\n continue;\n }\n\n outEl.textContent = fmtKg(rounded);\n values.push(rounded);\n }\n\n if (!values.length){\n $(\"#rmAvg\").textContent = \"\u2014\";\n $(\"#rmMinMax\").textContent = \"\u2014\";\n $(\"#rmCount\").textContent = \"0\";\n return;\n }\n\n const avg = values.reduce((a,b)=>a+b,0)\/values.length;\n const min = Math.min(...values);\n const max = Math.max(...values);\n\n $(\"#rmAvg\").textContent = fmtKg((rounding===\"none\")?avg:roundTo(avg, rounding));\n $(\"#rmMinMax\").textContent = `${fmtKg(min)} \/ ${fmtKg(max)}`;\n $(\"#rmCount\").textContent = String(values.length);\n}\n\n\/* =========================\n RUTINAS (FULLBODY 1\u20135)\n========================= *\/\nconst ROUTINES = [\n {\n title:\"Rutina 1\",\n aero:\"Z2 15\u201320 min (caminar r\u00e1pido \/ trote suave) post fuerza o separado.\",\n time:\"~75\u201390 min total\",\n rows:[\n { ex:\"Squat (Sentadilla)\", reps:\"8\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmSquat\", mult:0.80, note:\"Controla descenso; core activo.\" },\n { ex:\"Bench Press (Press banca)\", reps:\"6\u201310\", sets:\"3\", rest:\"1.5\u20132.5 min\", from:\"rmBench\", mult:0.80, note:\"Esc\u00e1pulas estables.\" },\n { ex:\"Deadlift (Peso muerto)\", reps:\"6\u20138\", sets:\"3\", rest:\"2\u20133 min\", from:\"rmDeadlift\", mult:0.80, note:\"Columna neutral.\" },\n { ex:\"Leg Press (Prensa)\", reps:\"8\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmLegPress\", mult:0.80, note:\"Empuja con talones.\" },\n { ex:\"Shoulder Press\", reps:\"6\u201310\", sets:\"3\", rest:\"1.5\u20132 min\", from:\"rmShoulder\", mult:0.80, note:\"Evita hiperextensi\u00f3n lumbar.\" },\n { ex:\"Pull-ups (Dominadas)\", reps:\"5\u20138\", sets:\"3\", rest:\"2\u20133 min\", fixed:\"Seg\u00fan nivel\", note:\"Peso corporal \/ asistidas \/ lastre.\" }\n ]\n },\n {\n title:\"Rutina 2\",\n aero:\"Z2 20\u201325 min continuo.\",\n time:\"~80\u201395 min total\",\n rows:[\n { ex:\"Leg Extension\", reps:\"10\u201314\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmSquat\", mult:0.55, note:\"Sin rebotes.\" },\n { ex:\"Dumbbell Row\", reps:\"8\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmBench\", mult:0.50, note:\"Sin impulso.\" },\n { ex:\"RDL (Peso muerto rumano)\", reps:\"8\u201310\", sets:\"3\", rest:\"1.5\u20132.5 min\", from:\"rmDeadlift\", mult:0.60, note:\"Cadera atr\u00e1s; isquios.\" },\n { ex:\"Flyes (Aperturas)\", reps:\"10\u201315\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmBench\", mult:0.35, note:\"Rango c\u00f3modo.\" },\n { ex:\"Elevaci\u00f3n lateral\", reps:\"10\u201315\", sets:\"3\", rest:\"1\u20131.5 min\", from:\"rmShoulder\", mult:0.30, note:\"Sin balanceo.\" },\n { ex:\"Curl b\u00edceps (barra)\", reps:\"8\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmBench\", mult:0.30, note:\"Control exc\u00e9ntrico.\" }\n ]\n },\n {\n title:\"Rutina 3\",\n aero:\"Bici Z2 25\u201330 min (cadencia estable).\",\n time:\"~75\u201390 min total\",\n rows:[\n { ex:\"Leg Press\", reps:\"8\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmLegPress\", mult:0.80, note:\"Controla profundidad.\" },\n { ex:\"Pullover mancuerna\", reps:\"10\u201314\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmBench\", mult:0.40, note:\"Sin dolor hombro.\" },\n { ex:\"Lat pull-down\", reps:\"8\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmDeadlift\", mult:0.50, note:\"Al pecho (no tras nuca).\" },\n { ex:\"Curl martillo\", reps:\"10\u201312\", sets:\"3\", rest:\"1\u20131.5 min\", from:\"rmBench\", mult:0.30, note:\"Sin columpio.\" },\n { ex:\"Face pull\", reps:\"12\u201315\", sets:\"3\", rest:\"1\u20131.5 min\", from:\"rmShoulder\", mult:0.25, note:\"Codos altos.\" },\n { ex:\"Fondos (m\u00e1quina)\", reps:\"8\u201310\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmBench\", mult:0.45, note:\"Rango c\u00f3modo.\" }\n ]\n },\n {\n title:\"Rutina 4\",\n aero:\"Caminata r\u00e1pida 20\u201325 min (Z2).\",\n time:\"~65\u201380 min total\",\n rows:[\n { ex:\"Extensi\u00f3n de piernas\", reps:\"10\u201314\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmSquat\", mult:0.55, note:\"Pausa arriba.\" },\n { ex:\"Press Arnold\", reps:\"8\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmShoulder\", mult:0.65, note:\"Control rotaci\u00f3n.\" },\n { ex:\"Barbell Row\", reps:\"8\u201310\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmDeadlift\", mult:0.45, note:\"Tronco firme.\" },\n { ex:\"Curl b\u00edceps (barra)\", reps:\"10\u201312\", sets:\"3\", rest:\"1\u20131.5 min\", from:\"rmBench\", mult:0.30, note:\"Sin cheating.\" },\n { ex:\"Flyes\", reps:\"10\u201314\", sets:\"3\", rest:\"1\u20131.5 min\", from:\"rmBench\", mult:0.35, note:\"Recorrido c\u00f3modo.\" }\n ]\n },\n {\n title:\"Rutina 5\",\n aero:\"Bici o el\u00edptica 20\u201325 min (Z2).\",\n time:\"~70\u201385 min total\",\n rows:[\n { ex:\"Step-ups\", reps:\"10\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmSquat\", mult:0.35, note:\"Control rodilla.\" },\n { ex:\"Rotaci\u00f3n externa (bandas)\", reps:\"12\u201315\", sets:\"3\", rest:\"1\u20131.5 min\", fixed:\"T\u00e9cnico\", note:\"Baja carga, control.\" },\n { ex:\"Dumbbell Row\", reps:\"8\u201310\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmBench\", mult:0.50, note:\"Core activo.\" },\n { ex:\"Curl mancuerna\", reps:\"10\u201312\", sets:\"3\", rest:\"1\u20131.5 min\", from:\"rmBench\", mult:0.25, note:\"Rango completo.\" },\n { ex:\"Fondos (m\u00e1quina)\", reps:\"10\u201312\", sets:\"3\", rest:\"1\u20131.5 min\", from:\"rmBench\", mult:0.40, note:\"Controla descenso.\" },\n { ex:\"Leg raises\", reps:\"10\u201315\", sets:\"3\", rest:\"1\u20131.5 min\", fixed:\"Peso corporal\", note:\"Sin columpiar.\" }\n ]\n }\n];\n\nfunction renderRoutines(){\n const container = $(\"#routinesContainer\");\n container.innerHTML = \"\";\n\n ROUTINES.forEach((rt, idx) => {\n const card = document.createElement(\"div\");\n card.className = \"card\";\n card.innerHTML = `\n <div class=\"section-title\">\n <h2 style=\"font-size:14px; margin:0;\"><span class=\"pill\" style=\"margin-right:8px;\">${idx+1}<\/span>${rt.title}<\/h2>\n <\/div>\n\n <div style=\"overflow:auto;\">\n <table>\n <thead>\n <tr>\n <th>Ejercicio<\/th>\n <th>Reps<\/th>\n <th>Series<\/th>\n <th>Descanso<\/th>\n <th>Peso sugerido<\/th>\n <th>Obs.<\/th>\n <\/tr>\n <\/thead>\n <tbody>\n ${rt.rows.map((r,i)=>`\n <tr>\n <td>${r.ex}<\/td>\n <td>${r.reps}<\/td>\n <td>${r.sets}<\/td>\n <td>${r.rest}<\/td>\n <td class=\"result\" id=\"rt_${idx}_${i}\">${r.fixed ?? \"\u2014\"}<\/td>\n <td class=\"small\">${r.note}<\/td>\n <\/tr>\n `).join(\"\")}\n <\/tbody>\n <\/table>\n <\/div>\n\n <p class=\"muted\" style=\"margin:10px 0 0;\"><strong>Aer\u00f3bico:<\/strong> ${rt.aero}<\/p>\n <p class=\"muted\" style=\"margin:4px 0 0;\"><strong>Tiempo estimado:<\/strong> ${rt.time}<\/p>\n `;\n container.appendChild(card);\n });\n}\n\nfunction calcRoutines(){\n const rounding = $(\"#rounding\").value;\n const rm = {\n rmBench: Math.max(0, toNum($(\"#rmBench\").value)),\n rmSquat: Math.max(0, toNum($(\"#rmSquat\").value)),\n rmDeadlift: Math.max(0, toNum($(\"#rmDeadlift\").value)),\n rmLegPress: Math.max(0, toNum($(\"#rmLegPress\").value)),\n rmShoulder: Math.max(0, toNum($(\"#rmShoulder\").value))\n };\n\n saveState({\n rmBench: $(\"#rmBench\").value,\n rmSquat: $(\"#rmSquat\").value,\n rmDeadlift: $(\"#rmDeadlift\").value,\n rmLegPress: $(\"#rmLegPress\").value,\n rmShoulder: $(\"#rmShoulder\").value\n });\n\n ROUTINES.forEach((rt, idx) => {\n rt.rows.forEach((row, i) => {\n const cell = $(`#rt_${idx}_${i}`);\n if (!cell) return;\n\n if (row.fixed){\n cell.textContent = row.fixed;\n return;\n }\n\n const base = rm[row.from] || 0;\n if (base <= 0){\n cell.textContent = \"\u2014\";\n return;\n }\n\n const val = base * row.mult;\n const out = (rounding === \"none\") ? val : roundTo(val, rounding);\n cell.textContent = fmtKg(out);\n });\n });\n}\n\n\/* =========================\n AER\u00d3BICO \/ FC \/ SESI\u00d3N\n========================= *\/\nfunction calcAerobic(){\n const age = clamp(toNum($(\"#age\").value), 10, 100);\n const mins = clamp(toNum($(\"#minutes\").value), 5, 300);\n const goal = $(\"#goal\").value;\n const days = clamp(toNum($(\"#aeroDays\").value), 2, 5);\n\n saveState({ age: $(\"#age\").value, minutes: $(\"#minutes\").value, goal, aeroDays: $(\"#aeroDays\").value });\n\n if (!age){\n $(\"#hrMaxOut\").textContent = \"\u2014\";\n $(\"#hrZ2\").textContent = \"\u2014\";\n $(\"#hrHI\").textContent = \"\u2014\";\n $(\"#hrType\").textContent = \"\u2014\";\n $(\"#aeroSession\").textContent = \"Ingresa tu edad para calcular zonas.\";\n return;\n }\n\n const hrMax = 208 - 0.7 * age;\n \/\/ Z2 aproximada (60\u201370% HRmax), HI (80\u201390% HRmax)\n const z2Lo = Math.round(hrMax * 0.60);\n const z2Hi = Math.round(hrMax * 0.70);\n const hiLo = Math.round(hrMax * 0.80);\n const hiHi = Math.round(hrMax * 0.90);\n\n $(\"#hrMaxOut\").textContent = `${fmtInt(hrMax)} lpm`;\n $(\"#hrZ2\").textContent = `${z2Lo}\u2013${z2Hi} lpm`;\n $(\"#hrHI\").textContent = `${hiLo}\u2013${hiHi} lpm`;\n\n let type = \"\";\n let session = \"\";\n\n if (goal === \"salud\"){\n type = \"Base aer\u00f3bica (Z2)\";\n session =\n `\u2022 Calentamiento 5\u20138 min (subiendo a Z2)\\n`+\n `\u2022 Bloque principal ${Math.max(10, mins-10)} min en Z2 (${z2Lo}\u2013${z2Hi} lpm)\\n`+\n `\u2022 Vuelta a la calma 3\u20135 min suave\\n`+\n `\u2022 Frecuencia: ${days} d\u00edas\/semana (si haces fuerza, ideal post fuerza o en d\u00edas separados)`;\n } else if (goal === \"bajar\"){\n type = \"Z2 + toque de intensidad\";\n const main = Math.max(10, mins - 12);\n const ints = Math.min(10, Math.max(4, Math.round(mins\/6))); \/\/ 4\u201310 intervalos\n session =\n `\u2022 Calentamiento 6\u20138 min\\n`+\n `\u2022 Z2 ${Math.max(8, Math.round(main*0.6))} min (${z2Lo}\u2013${z2Hi} lpm)\\n`+\n `\u2022 Intervalos: ${ints}\u00d7(30\u201345 s en ${hiLo}\u2013${hiHi} + 60\u201390 s suave)\\n`+\n `\u2022 Enfriar 3\u20135 min\\n`+\n `\u2022 Frecuencia: ${days} d\u00edas\/semana (al menos 2 en Z2)`;\n } else {\n type = \"Umbral\/intervalos (rendimiento)\";\n const ints = Math.min(12, Math.max(6, Math.round(mins\/4)));\n session =\n `\u2022 Calentamiento 8\u201310 min\\n`+\n `\u2022 Intervalos: ${ints}\u00d7(60 s en ${hiLo}\u2013${hiHi} + 60\u201390 s suave)\\n`+\n `\u2022 Si sobra tiempo: Z2 5\u201310 min\\n`+\n `\u2022 Enfriar 3\u20135 min\\n`+\n `\u2022 Frecuencia: ${days} d\u00edas\/semana (1\u20132 sesiones intensas, resto Z2)`;\n }\n\n $(\"#hrType\").textContent = type;\n $(\"#aeroSession\").textContent = session;\n}\n\n\/* =========================\n NUTRICI\u00d3N (OBJETIVO OBLIGATORIO)\n========================= *\/\nfunction calcNutrition(){\n const goal = $(\"#nGoal\").value;\n const agg = $(\"#nAgg\").value;\n const sex = $(\"#sex\").value;\n const age = clamp(toNum($(\"#nAge\").value), 10, 100);\n const w = Math.max(0, toNum($(\"#nWeight\").value));\n const h = Math.max(0, toNum($(\"#nHeight\").value));\n const act = Number($(\"#activity\").value);\n\n saveState({\n nGoal: goal, nAgg: agg, sex,\n nAge: $(\"#nAge\").value, nWeight: $(\"#nWeight\").value, nHeight: $(\"#nHeight\").value,\n activity: $(\"#activity\").value\n });\n\n if (!goal){\n $(\"#nutriTips\").innerHTML = `<span class=\"warn\">Selecciona un objetivo (bajar \/ mantener \/ subir) para calcular.<\/span>`;\n $(\"#bmrOut\").textContent = \"\u2014\";\n $(\"#tdeeOut\").textContent = \"\u2014\";\n $(\"#kcalOut\").textContent = \"\u2014\";\n $(\"#pOut\").textContent = \"\u2014\";\n $(\"#cOut\").textContent = \"\u2014\";\n $(\"#fOut\").textContent = \"\u2014\";\n return;\n }\n\n if (!age || !w || !h){\n $(\"#nutriTips\").textContent = \"Completa edad, peso y estatura.\";\n return;\n }\n\n const s = sex === \"m\" ? 5 : -161;\n const bmr = 10*w + 6.25*h - 5*age + s;\n const tdee = bmr * act;\n\n \/\/ magnitud seg\u00fan agresividad\n const deltas = {\n cut: { mild:-0.10, moderate:-0.15, aggressive:-0.20 },\n bulk: { mild:+0.05, moderate:+0.10, aggressive:+0.15 },\n maintain: { mild:0, moderate:0, aggressive:0 }\n };\n const delta = deltas[goal][agg] ?? 0;\n const kcal = tdee * (1 + delta);\n\n \/\/ Macros por objetivo (simple, pr\u00e1ctico)\n \/\/ Prote:\n \/\/ - cut: 2.0\u20132.2 g\/kg\n \/\/ - maintain: 1.6\u20131.8 g\/kg\n \/\/ - bulk: 1.8\u20132.0 g\/kg\n const pPerKg =\n goal === \"cut\" ? (agg===\"aggressive\" ? 2.2 : 2.0) :\n goal === \"bulk\" ? (agg===\"aggressive\" ? 2.0 : 1.8) :\n 1.7;\n\n \/\/ Grasas:\n \/\/ - cut\/maintain: 0.8 g\/kg\n \/\/ - bulk: 1.0 g\/kg\n const fPerKg = (goal === \"bulk\") ? 1.0 : 0.8;\n\n const p = pPerKg * w;\n const f = fPerKg * w;\n\n const kcalFromP = p * 4;\n const kcalFromF = f * 9;\n const c = Math.max(0, (kcal - kcalFromP - kcalFromF) \/ 4);\n\n $(\"#bmrOut\").textContent = `${Math.round(bmr)} kcal`;\n $(\"#tdeeOut\").textContent = `${Math.round(tdee)} kcal`;\n $(\"#kcalOut\").textContent = `${Math.round(kcal)} kcal`;\n $(\"#pOut\").textContent = `${Math.round(p)} g`;\n $(\"#fOut\").textContent = `${Math.round(f)} g`;\n $(\"#cOut\").textContent = `${Math.round(c)} g`;\n\n let tip = \"\";\n if (goal === \"cut\"){\n tip =\n `D\u00e9ficit ${Math.round(Math.abs(delta)*100)}% (${agg}). `+\n `Prioriza prote\u00edna alta y volumen de comida. Ajusta cada 10\u201314 d\u00edas seg\u00fan progreso real (peso\/medidas\/rendimiento). `+\n `Si el rendimiento cae fuerte, reduce agresividad o sube carbohidratos en d\u00edas de fuerza.`;\n } else if (goal === \"bulk\"){\n tip =\n `Super\u00e1vit ${Math.round(delta*100)}% (${agg}). `+\n `Meta: subir lento y sostener progresi\u00f3n de cargas. Si sube grasa muy r\u00e1pido, baja 100\u2013200 kcal o elige \u201csuave\u201d. `+\n `Carbos suelen ser tu palanca de performance.`;\n } else {\n tip =\n `Mantenci\u00f3n: estabiliza ingesta, sue\u00f1o y volumen de entrenamiento. `+\n `\u00datil para recomposici\u00f3n si el entrenamiento est\u00e1 bien periodizado y la prote\u00edna es alta.`;\n }\n\n $(\"#nutriTips\").textContent = tip;\n}\n\n\/* =========================\n INIT\n========================= *\/\nfunction init(){\n [\n \"rounding\",\"mode\",\"sharedReps\",\"sharedWeight\",\n \"rmBench\",\"rmSquat\",\"rmDeadlift\",\"rmLegPress\",\"rmShoulder\",\n \"age\",\"minutes\",\"goal\",\"aeroDays\",\n \"nGoal\",\"nAgg\",\"sex\",\"nAge\",\"nWeight\",\"nHeight\",\"activity\",\n \"mealTemplate\"\n ].forEach(bindAutosave);\n\n const st = loadState();\n if (st.rounding) $(\"#rounding\").value = st.rounding;\n if (st.mode) $(\"#mode\").value = st.mode;\n if (st.goal) $(\"#goal\").value = st.goal;\n if (st.aeroDays) $(\"#aeroDays\").value = st.aeroDays;\n\n if (st.nGoal !== undefined) $(\"#nGoal\").value = st.nGoal;\n if (st.nAgg) $(\"#nAgg\").value = st.nAgg;\n if (st.sex) $(\"#sex\").value = st.sex;\n if (st.activity) $(\"#activity\").value = st.activity;\n\n renderRMTable();\n renderRoutines();\n calcRoutines();\n\n \/\/ RM\n $(\"#mode\").addEventListener(\"change\", () => { saveState({ mode: $(\"#mode\").value }); renderRMTable(); });\n $(\"#rounding\").addEventListener(\"change\", () => {\n saveState({ rounding: $(\"#rounding\").value });\n computeAllRM();\n calcRoutines();\n });\n $(\"#btnCalcRM\").addEventListener(\"click\", computeAllRM);\n\n [\"sharedReps\",\"sharedWeight\"].forEach(id=>{\n $(\"#\"+id).addEventListener(\"input\", () => {\n saveState({ [id]: $(\"#\"+id).value });\n if ($(\"#mode\").value === \"shared\"){\n FORMULAS.forEach(f=>{\n const r = $(\"#sharedReps\").value;\n const w = $(\"#sharedWeight\").value;\n const repsEl = document.getElementById(`reps_${f.key}`);\n const wEl = document.getElementById(`w_${f.key}`);\n if (repsEl) repsEl.value = r || \"\";\n if (wEl) wEl.value = w || \"\";\n });\n }\n computeAllRM();\n });\n });\n\n $(\"#rmTable\").addEventListener(\"input\", (e) => {\n if ($(\"#mode\").value !== \"perRow\") return;\n const t = e.target;\n if (!(t instanceof HTMLInputElement)) return;\n if (!t.id.startsWith(\"reps_\") && !t.id.startsWith(\"w_\")) return;\n saveState({ [t.id]: t.value });\n computeAllRM();\n });\n\n \/\/ Rutinas\n $(\"#calcRoutines\").addEventListener(\"click\", calcRoutines);\n\n \/\/ Aer\u00f3bico\n $(\"#calcHR\").addEventListener(\"click\", calcAerobic);\n if ($(\"#age\").value) calcAerobic();\n\n \/\/ Nutri\n $(\"#calcNutri\").addEventListener(\"click\", calcNutrition);\n if ($(\"#nGoal\").value && $(\"#nAge\").value && $(\"#nWeight\").value && $(\"#nHeight\").value) calcNutrition();\n\n \/\/ Clear\n $(\"#clearAll\").addEventListener(\"click\", () => {\n localStorage.removeItem(LS_KEY);\n location.reload();\n });\n}\n\ndocument.addEventListener(\"DOMContentLoaded\", init);\n<\/script>\n\n<\/body>\n<\/html>\n\n","protected":false},"excerpt":{"rendered":"<p>Herramientas de Calculo: 1RM + Carga Aer\u00f3bica + Rutinas Full + Nutrici\u00f3n Herramientas de Auto Calculo 1RM (todas las f\u00f3rmulas) \u2022 Carga aer\u00f3bica\/zonas \u2022 Rutinas […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-2943","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/pages\/2943","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/comments?post=2943"}],"version-history":[{"count":1,"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/pages\/2943\/revisions"}],"predecessor-version":[{"id":2945,"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/pages\/2943\/revisions\/2945"}],"wp:attachment":[{"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/media?parent=2943"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

{"id":2943,"date":"2026-02-05T16:46:12","date_gmt":"2026-02-05T19:46:12","guid":{"rendered":"http:\/\/nutrideportiva.cl\/?page_id=2943"},"modified":"2026-02-05T16:46:15","modified_gmt":"2026-02-05T19:46:15","slug":"entrenamiento","status":"publish","type":"page","link":"https:\/\/nutrideportiva.cl\/index.php\/entrenamiento\/","title":{"rendered":"Entrenamiento"},"content":{"rendered":"\n\n\n\n \n \n Herramientas de Calculo: 1RM + Carga Aer\u00f3bica + Rutinas Full + Nutrici\u00f3n<\/title>\n\n <style>\n :root{\n --bg:#ffffff;\n --card:#ffffff;\n --muted:#4b5563;\n --text:#111827;\n --accent:#c40000;\n --line:#e5e7eb;\n --ok:#15803d;\n --warn:#b45309;\n --radius:14px;\n\n --inputBg:#ffffff;\n --theadBg:#f9fafb;\n --btnBg:#f3f4f6;\n --btnBgHover:#e5e7eb;\n\n --btnAccentBg:#fee2e2;\n --btnAccentBorder:#fecaca;\n --btnAccentHover:#fecaca;\n }\n\n *{ box-sizing:border-box; }\n body{\n margin:0;\n font-family:system-ui,-apple-system,Segoe UI,Roboto,Arial;\n background:var(--bg);\n color:var(--text);\n }\n header{ padding:22px 16px 10px; max-width:1100px; margin:0 auto; }\n h1{ margin:0 0 6px; font-size:20px; }\n p{ margin:6px 0; color:var(--muted); line-height:1.4; }\n\n .wrap{ max-width:1100px; margin:0 auto; padding:10px 16px 36px; display:grid; gap:14px; }\n\n .card{\n background:var(--card);\n border:1px solid var(--line);\n border-radius:var(--radius);\n padding:14px;\n box-shadow:0 2px 10px rgba(0,0,0,0.04);\n }\n\n .row{ display:flex; flex-wrap:wrap; gap:10px; align-items:end; }\n .grid2{ display:grid; grid-template-columns:1fr 1fr; gap:12px; }\n @media (max-width: 900px){ .grid2{ grid-template-columns:1fr; } }\n\n label{ display:block; font-size:12px; color:var(--muted); margin-bottom:6px; }\n input, select, button, textarea{\n font:inherit;\n color:var(--text);\n background:var(--inputBg);\n border:1px solid var(--line);\n border-radius:10px;\n padding:10px 10px;\n outline:none;\n }\n input::placeholder, textarea::placeholder{ color:#9ca3af; }\n input[type=\"number\"]{ width:160px; }\n textarea{ width:100%; min-height:70px; resize:vertical; }\n\n button{ cursor:pointer; background:var(--btnBg); }\n button:hover{ background:var(--btnBgHover); }\n\n .btn-accent{\n background:var(--btnAccentBg);\n border-color:var(--btnAccentBorder);\n }\n .btn-accent:hover{ background:var(--btnAccentHover); }\n\n table{ width:100%; border-collapse:collapse; overflow:hidden; border-radius:12px; }\n th, td{ border-bottom:1px solid var(--line); padding:10px 8px; vertical-align:top; }\n th{\n text-align:left;\n font-size:12px;\n color:var(--muted);\n background:var(--theadBg);\n position:sticky;\n top:0;\n z-index:1;\n }\n td{ font-size:13px; }\n\n .small{ font-size:12px; color:var(--muted); }\n .muted{ color:var(--muted); }\n .result{ color:var(--accent); font-weight:800; }\n .ok{ color:var(--ok); font-weight:800; }\n .warn{ color:var(--warn); font-weight:700; }\n\n .pill{\n display:inline-block;\n padding:3px 8px;\n border:1px solid var(--line);\n border-radius:999px;\n font-size:12px;\n color:var(--muted);\n background:#fff;\n }\n\n .section-title{ display:flex; justify-content:space-between; align-items:baseline; gap:10px; margin-bottom:10px; }\n .section-title h2{ margin:0; font-size:16px; }\n\n .two-col{ display:grid; grid-template-columns: 1.2fr .8fr; gap:12px; }\n @media (max-width: 900px){ .two-col{ grid-template-columns:1fr; } }\n\n .footer-note{ color:var(--muted); font-size:12px; margin-top:8px; }\n .hr{ height:1px; background:var(--line); margin:10px 0; border:0; }\n <\/style>\n<\/head>\n\n<body>\n<header>\n <h1>Herramientas de Auto Calculo<\/h1>\n <p>1RM (todas las f\u00f3rmulas) \u2022 Carga aer\u00f3bica\/zonas \u2022 Rutinas FullBody (1\u20135) \u2022 Nutrici\u00f3n con objetivo (subir\/bajar\/mantener) \u2022 Guardado autom\u00e1tico.<\/p>\n<\/header>\n\n<div class=\"wrap\">\n\n \n <section class=\"card\">\n <div class=\"section-title\">\n <h2>0) Controles generales<\/h2>\n <span class=\"pill\">autosave \u2713<\/span>\n <\/div>\n\n <div class=\"row\">\n <div>\n <label>Redondeo de cargas<\/label>\n <select id=\"rounding\">\n <option value=\"none\">Sin redondeo<\/option>\n <option value=\"0.5\">A 0.5 kg<\/option>\n <option value=\"1\">A 1 kg<\/option>\n <option value=\"2.5\">A 2.5 kg<\/option>\n <option value=\"5\">A 5 kg<\/option>\n <\/select>\n <\/div>\n\n <div>\n <label>Modo 1RM<\/label>\n <select id=\"mode\">\n <option value=\"shared\">Replicar datos (1 peso + 1 reps para todas)<\/option>\n <option value=\"perRow\">Individual por f\u00f3rmula (cada fila con inputs)<\/option>\n <\/select>\n <\/div>\n\n <div>\n <button id=\"clearAll\" class=\"btn-accent\">Borrar todo (reset)<\/button>\n <\/div>\n <\/div>\n\n <p class=\"footer-note\">Tip: usa redondeo 2.5 kg si trabajas con discos est\u00e1ndar, o 0.5\u20131 kg si tienes microcargas.<\/p>\n <\/section>\n\n \n <section class=\"card\">\n <div class=\"section-title\">\n <h2>1) Calculadora 1RM (todas las f\u00f3rmulas)<\/h2>\n <span class=\"pill\">promedio + rango<\/span>\n <\/div>\n\n <div class=\"row\">\n <div>\n <label>Repeticiones (1\u201320)<\/label>\n <input id=\"sharedReps\" type=\"number\" min=\"1\" max=\"20\" step=\"1\" placeholder=\"Ej: 8\" \/>\n <\/div>\n\n <div>\n <label>Peso (kg)<\/label>\n <input id=\"sharedWeight\" type=\"number\" min=\"0\" step=\"0.5\" placeholder=\"Ej: 80\" \/>\n <\/div>\n\n <div>\n <button id=\"btnCalcRM\">Calcular 1RM<\/button>\n <\/div>\n <\/div>\n\n <p class=\"footer-note\">Mejor precisi\u00f3n cuando reps \u2264 10\u201312. Si reps es muy alto, usa el promedio como referencia (no como verdad absoluta).<\/p>\n\n <div style=\"margin-top:12px; overflow:auto; max-height:420px;\">\n <table id=\"rmTable\" aria-label=\"Tabla 1RM\">\n <thead>\n <tr>\n <th>F\u00f3rmula<\/th>\n <th>A\u00f1o<\/th>\n <th>Reps<\/th>\n <th>Peso<\/th>\n <th>1RM<\/th>\n <th>Nota t\u00e9cnica<\/th>\n <\/tr>\n <\/thead>\n <tbody><\/tbody>\n <\/table>\n <\/div>\n\n <div class=\"two-col\" style=\"margin-top:12px;\">\n <div class=\"card\" style=\"padding:12px;\">\n <div class=\"row\">\n <div>\n <div class=\"small\">Promedio 1RM<\/div>\n <div id=\"rmAvg\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">M\u00edn \/ M\u00e1x<\/div>\n <div id=\"rmMinMax\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">F\u00f3rmulas v\u00e1lidas<\/div>\n <div id=\"rmCount\" class=\"ok\">\u2014<\/div>\n <\/div>\n <\/div>\n <\/div>\n\n <div class=\"card\" style=\"padding:12px;\">\n <div class=\"small\">Atajo para rutinas<\/div>\n <p class=\"muted\" style=\"margin:6px 0 0;\">\n Copia el 1RM promedio y p\u00e9galo en \u201cRM para rutinas\u201d (si no tienes un 1RM real medido).\n <\/p>\n <\/div>\n <\/div>\n <\/section>\n\n \n <section class=\"card\">\n <div class=\"section-title\">\n <h2>2) RM para rutinas (ingresa tus 1RM por ejercicio)<\/h2>\n <span class=\"pill\">1 set \u2192 5 rutinas<\/span>\n <\/div>\n\n <div class=\"row\">\n <div><label>Bench Press (kg)<\/label><input type=\"number\" id=\"rmBench\" min=\"0\" step=\"0.5\" placeholder=\"Ej: 100\"><\/div>\n <div><label>Squat (kg)<\/label><input type=\"number\" id=\"rmSquat\" min=\"0\" step=\"0.5\" placeholder=\"Ej: 140\"><\/div>\n <div><label>Deadlift (kg)<\/label><input type=\"number\" id=\"rmDeadlift\" min=\"0\" step=\"0.5\" placeholder=\"Ej: 170\"><\/div>\n <div><label>Leg Press (kg)<\/label><input type=\"number\" id=\"rmLegPress\" min=\"0\" step=\"0.5\" placeholder=\"Ej: 220\"><\/div>\n <div><label>Shoulder Press (kg)<\/label><input type=\"number\" id=\"rmShoulder\" min=\"0\" step=\"0.5\" placeholder=\"Ej: 70\"><\/div>\n\n <div>\n <button id=\"calcRoutines\">Calcular pesos rutinas<\/button>\n <\/div>\n <\/div>\n\n <p class=\"footer-note\">Los pesos \u201cproporcionales\u201d son gu\u00edas. Ajusta por t\u00e9cnica, RPE, fatiga, series efectivas y equipo disponible.<\/p>\n <\/section>\n\n \n <section class=\"card\">\n <div class=\"section-title\">\n <h2>3) Rutinas FullBody (1\u20135) + carga aer\u00f3bica sugerida<\/h2>\n <span class=\"pill\">tablas din\u00e1micas<\/span>\n <\/div>\n <div id=\"routinesContainer\" class=\"grid2\"><\/div>\n <\/section>\n\n \n <section class=\"card\">\n <div class=\"section-title\">\n <h2>4) Carga aer\u00f3bica (zonas + sesi\u00f3n sugerida)<\/h2>\n <span class=\"pill\">salud \/ bajar \/ rendimiento<\/span>\n <\/div>\n\n <div class=\"row\">\n <div><label>Edad (a\u00f1os)<\/label><input type=\"number\" id=\"age\" min=\"10\" max=\"100\" step=\"1\" placeholder=\"Ej: 30\"><\/div>\n <div><label>Tiempo disponible (min)<\/label><input type=\"number\" id=\"minutes\" min=\"5\" max=\"300\" step=\"5\" placeholder=\"Ej: 30\"><\/div>\n <div>\n <label>Objetivo<\/label>\n <select id=\"goal\">\n <option value=\"salud\">Salud<\/option>\n <option value=\"bajar\">Bajar de peso<\/option>\n <option value=\"rendimiento\">Rendimiento<\/option>\n <\/select>\n <\/div>\n <div>\n <label>Sesiones\/semana (aer\u00f3bico)<\/label>\n <select id=\"aeroDays\">\n <option value=\"2\">2<\/option>\n <option value=\"3\" selected>3<\/option>\n <option value=\"4\">4<\/option>\n <option value=\"5\">5<\/option>\n <\/select>\n <\/div>\n <div><button id=\"calcHR\">Calcular zonas + sesi\u00f3n<\/button><\/div>\n <\/div>\n\n <div class=\"card\" style=\"margin-top:10px;\">\n <div class=\"row\">\n <div>\n <div class=\"small\">HRmax estimada<\/div>\n <div id=\"hrMaxOut\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">Zona base (Z2 aprox.)<\/div>\n <div id=\"hrZ2\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">Zona intensa (intervalos)<\/div>\n <div id=\"hrHI\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">Tipo recomendado<\/div>\n <div id=\"hrType\" class=\"ok\">\u2014<\/div>\n <\/div>\n <\/div>\n <hr class=\"hr\"\/>\n <div class=\"small\">Sesi\u00f3n sugerida (lista para copiar)<\/div>\n <div id=\"aeroSession\" class=\"muted\" style=\"margin-top:6px;\">\u2014<\/div>\n <p class=\"footer-note\">HRmax \u2248 208 \u2212 0.7\u00d7edad. Para personalizar fino, usa FC reposo (Karvonen) y\/o test de campo.<\/p>\n <\/div>\n <\/section>\n\n \n <section class=\"card\">\n <div class=\"section-title\">\n <h2>5) Nutrici\u00f3n (con objetivo obligatorio)<\/h2>\n <span class=\"pill\">Mifflin + d\u00e9ficit\/super\u00e1vit<\/span>\n <\/div>\n\n <div class=\"row\">\n <div>\n <label>Objetivo<\/label>\n <select id=\"nGoal\">\n <option value=\"\" selected>\u2014 Selecciona \u2014<\/option>\n <option value=\"cut\">Bajar (d\u00e9ficit)<\/option>\n <option value=\"maintain\">Mantener<\/option>\n <option value=\"bulk\">Subir (super\u00e1vit)<\/option>\n <\/select>\n <\/div>\n\n <div>\n <label>Ritmo (agresividad)<\/label>\n <select id=\"nAgg\">\n <option value=\"mild\" selected>Suave<\/option>\n <option value=\"moderate\">Moderado<\/option>\n <option value=\"aggressive\">Agresivo<\/option>\n <\/select>\n <\/div>\n\n <div>\n <label>Sexo<\/label>\n <select id=\"sex\">\n <option value=\"m\">Hombre<\/option>\n <option value=\"f\">Mujer<\/option>\n <\/select>\n <\/div>\n\n <div><label>Edad<\/label><input type=\"number\" id=\"nAge\" min=\"10\" max=\"100\" step=\"1\" placeholder=\"Ej: 30\"><\/div>\n <div><label>Peso (kg)<\/label><input type=\"number\" id=\"nWeight\" min=\"0\" step=\"0.1\" placeholder=\"Ej: 80\"><\/div>\n <div><label>Estatura (cm)<\/label><input type=\"number\" id=\"nHeight\" min=\"0\" step=\"1\" placeholder=\"Ej: 175\"><\/div>\n\n <div>\n <label>Actividad<\/label>\n <select id=\"activity\">\n <option value=\"1.2\">Sedentario (1.2)<\/option>\n <option value=\"1.375\">Ligero (1.375)<\/option>\n <option value=\"1.55\" selected>Moderado (1.55)<\/option>\n <option value=\"1.725\">Alto (1.725)<\/option>\n <option value=\"1.9\">Muy alto (1.9)<\/option>\n <\/select>\n <\/div>\n\n <div><button id=\"calcNutri\">Calcular calor\u00edas + macros<\/button><\/div>\n <\/div>\n\n <div class=\"card\" style=\"margin-top:10px;\">\n <div class=\"row\">\n <div>\n <div class=\"small\">BMR (Mifflin)<\/div>\n <div id=\"bmrOut\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">TDEE (actividad)<\/div>\n <div id=\"tdeeOut\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">Meta kcal\/d\u00eda<\/div>\n <div id=\"kcalOut\" class=\"result\">\u2014<\/div>\n <\/div>\n <\/div>\n\n <hr class=\"hr\"\/>\n\n <div class=\"row\">\n <div>\n <div class=\"small\">Prote\u00ednas (g\/d\u00eda)<\/div>\n <div id=\"pOut\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">Carbohidratos (g\/d\u00eda)<\/div>\n <div id=\"cOut\" class=\"result\">\u2014<\/div>\n <\/div>\n <div>\n <div class=\"small\">Grasas (g\/d\u00eda)<\/div>\n <div id=\"fOut\" class=\"result\">\u2014<\/div>\n <\/div>\n <\/div>\n\n <div style=\"margin-top:10px;\">\n <div class=\"small\">Notas \/ pauta pr\u00e1ctica<\/div>\n <div id=\"nutriTips\" class=\"muted\" style=\"margin-top:6px;\">\u2014<\/div>\n <\/div>\n <\/div>\n\n <div class=\"card\" style=\"margin-top:10px;\">\n <div class=\"section-title\"><h2 style=\"font-size:14px;\">Plantilla r\u00e1pida de d\u00eda<\/h2><span class=\"pill\">editable<\/span><\/div>\n <label class=\"small\">Ejemplo simple (puedes editar y copiar)<\/label>\n <textarea id=\"mealTemplate\" placeholder=\"Desayuno: ... Almuerzo: ... Cena: ... Colaciones: ...\"><\/textarea>\n <p class=\"footer-note\">La plantilla no \u201ccalcula\u201d alimentos: es un bloc para que pegues tu pauta y la lleves al d\u00eda a d\u00eda.<\/p>\n <\/div>\n <\/section>\n\n<\/div>\n\n<script>\n\/* =========================\n UTILIDADES\n========================= *\/\nconst $ = (sel, root=document) => root.querySelector(sel);\nconst clamp = (n, a, b) => Math.min(Math.max(n, a), b);\nconst toNum = (v) => {\n const n = Number(v);\n return Number.isFinite(n) ? n : 0;\n};\nconst roundTo = (value, step) => {\n if (!step || step === \"none\") return value;\n const s = Number(step);\n if (!Number.isFinite(s) || s <= 0) return value;\n return Math.round(value \/ s) * s;\n};\nconst fmtKg = (n) => `${n.toFixed(2)} kg`;\nconst fmtInt = (n) => `${Math.round(n)}`;\n\n\/* =========================\n PERSISTENCIA (localStorage)\n========================= *\/\nconst LS_KEY = \"nutrideportiva_suite_white_v2\";\nconst loadState = () => {\n try { return JSON.parse(localStorage.getItem(LS_KEY) || \"{}\"); }\n catch { return {}; }\n};\nconst saveState = (patch) => {\n const st = loadState();\n const next = { ...st, ...patch };\n localStorage.setItem(LS_KEY, JSON.stringify(next));\n return next;\n};\nconst bindAutosave = (id) => {\n const el = document.getElementById(id);\n if (!el) return;\n const st = loadState();\n if (st[id] !== undefined) el.value = st[id];\n el.addEventListener(\"input\", () => saveState({ [id]: el.value }));\n el.addEventListener(\"change\", () => saveState({ [id]: el.value }));\n};\n\n\/* =========================\n 1RM: TODAS LAS F\u00d3RMULAS\n========================= *\/\nconst FORMULAS = [\n { key:\"epley\", name:\"Epley\", year:1975, note:\"Buena pr\u00e1ctica general en reps bajas.\", calc:(w,r)=> w*(1+0.0333*r) },\n { key:\"brzycki\", name:\"Brzycki\", year:1993, note:\"Precisa en 1\u201310 reps (t\u00edpico en fuerza).\", calc:(w,r)=> (r>=37?0:w*(36\/(37-r))) },\n { key:\"mayhew\", name:\"Mayhew et al.\", year:1992, note:\"Usada mucho en press banca\/estimaciones.\", calc:(w,r)=> (100*w)\/(52.2+41.9*Math.exp(-0.055*r)) },\n { key:\"lander\", name:\"Lander (exp)\", year:1985, note:\"Modelo exponencial cl\u00e1sico.\", calc:(w,r)=> (100*w)\/(48.8+53.8*Math.exp(-0.075*r)) },\n { key:\"wathan\", name:\"Wathan\", year:1994, note:\"Muy similar a Lander (forma exponencial).\", calc:(w,r)=> (100*w)\/(48.8+53.8*Math.exp(-0.075*r)) },\n { key:\"oconner\", name:\"O'Conner et al.\",year:1989, note:\"Lineal simple, \u00fatil como referencia.\", calc:(w,r)=> w*(1+0.025*r) },\n { key:\"lombardi\", name:\"Lombardi\", year:1989, note:\"Potencia; suele subir menos con reps altas.\", calc:(w,r)=> (r<=0?0:w*Math.pow(r,0.10)) },\n { key:\"schwartz\", name:\"Schwartz\", year:1990, note:\"Potencia con exponente peque\u00f1o.\", calc:(w,r)=> (r<=0?0:w*Math.pow(r,0.075)) }\n];\n\nfunction renderRMTable(){\n const tbody = $(\"#rmTable tbody\");\n tbody.innerHTML = \"\";\n\n const mode = $(\"#mode\").value;\n const sharedReps = $(\"#sharedReps\").value;\n const sharedWeight = $(\"#sharedWeight\").value;\n\n for (const f of FORMULAS){\n const repsId = `reps_${f.key}`;\n const weightId = `w_${f.key}`;\n\n const tr = document.createElement(\"tr\");\n tr.innerHTML = `\n <td><strong>${f.name}<\/strong><\/td>\n <td>${f.year ?? \"\u2014\"}<\/td>\n <td><input id=\"${repsId}\" type=\"number\" min=\"1\" max=\"20\" step=\"1\" placeholder=\"reps\" ${mode===\"shared\" ? \"disabled\" : \"\"}><\/td>\n <td><input id=\"${weightId}\" type=\"number\" min=\"0\" step=\"0.5\" placeholder=\"kg\" ${mode===\"shared\" ? \"disabled\" : \"\"}><\/td>\n <td class=\"result\" id=\"out_${f.key}\">\u2014<\/td>\n <td class=\"small\">${f.note}<\/td>\n `;\n tbody.appendChild(tr);\n\n if (mode === \"perRow\"){\n bindAutosave(repsId);\n bindAutosave(weightId);\n } else {\n $(\"#\"+repsId).value = sharedReps || \"\";\n $(\"#\"+weightId).value = sharedWeight || \"\";\n }\n }\n computeAllRM();\n}\n\nfunction getInputsForFormula(key){\n const mode = $(\"#mode\").value;\n if (mode === \"shared\"){\n return {\n r: clamp(toNum($(\"#sharedReps\").value), 0, 20),\n w: Math.max(0, toNum($(\"#sharedWeight\").value))\n };\n }\n return {\n r: clamp(toNum($(`#reps_${key}`).value), 0, 20),\n w: Math.max(0, toNum($(`#w_${key}`).value))\n };\n}\n\nfunction computeAllRM(){\n const rounding = $(\"#rounding\").value;\n const values = [];\n\n for (const f of FORMULAS){\n const { r, w } = getInputsForFormula(f.key);\n const outEl = $(`#out_${f.key}`);\n\n if (w <= 0 || r <= 0){\n outEl.textContent = \"\u2014\";\n continue;\n }\n\n const raw = f.calc(w, r);\n const safe = (Number.isFinite(raw) && raw > 0) ? raw : 0;\n const rounded = (rounding === \"none\") ? safe : roundTo(safe, rounding);\n\n if (!rounded){\n outEl.textContent = \"\u2014\";\n continue;\n }\n\n outEl.textContent = fmtKg(rounded);\n values.push(rounded);\n }\n\n if (!values.length){\n $(\"#rmAvg\").textContent = \"\u2014\";\n $(\"#rmMinMax\").textContent = \"\u2014\";\n $(\"#rmCount\").textContent = \"0\";\n return;\n }\n\n const avg = values.reduce((a,b)=>a+b,0)\/values.length;\n const min = Math.min(...values);\n const max = Math.max(...values);\n\n $(\"#rmAvg\").textContent = fmtKg((rounding===\"none\")?avg:roundTo(avg, rounding));\n $(\"#rmMinMax\").textContent = `${fmtKg(min)} \/ ${fmtKg(max)}`;\n $(\"#rmCount\").textContent = String(values.length);\n}\n\n\/* =========================\n RUTINAS (FULLBODY 1\u20135)\n========================= *\/\nconst ROUTINES = [\n {\n title:\"Rutina 1\",\n aero:\"Z2 15\u201320 min (caminar r\u00e1pido \/ trote suave) post fuerza o separado.\",\n time:\"~75\u201390 min total\",\n rows:[\n { ex:\"Squat (Sentadilla)\", reps:\"8\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmSquat\", mult:0.80, note:\"Controla descenso; core activo.\" },\n { ex:\"Bench Press (Press banca)\", reps:\"6\u201310\", sets:\"3\", rest:\"1.5\u20132.5 min\", from:\"rmBench\", mult:0.80, note:\"Esc\u00e1pulas estables.\" },\n { ex:\"Deadlift (Peso muerto)\", reps:\"6\u20138\", sets:\"3\", rest:\"2\u20133 min\", from:\"rmDeadlift\", mult:0.80, note:\"Columna neutral.\" },\n { ex:\"Leg Press (Prensa)\", reps:\"8\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmLegPress\", mult:0.80, note:\"Empuja con talones.\" },\n { ex:\"Shoulder Press\", reps:\"6\u201310\", sets:\"3\", rest:\"1.5\u20132 min\", from:\"rmShoulder\", mult:0.80, note:\"Evita hiperextensi\u00f3n lumbar.\" },\n { ex:\"Pull-ups (Dominadas)\", reps:\"5\u20138\", sets:\"3\", rest:\"2\u20133 min\", fixed:\"Seg\u00fan nivel\", note:\"Peso corporal \/ asistidas \/ lastre.\" }\n ]\n },\n {\n title:\"Rutina 2\",\n aero:\"Z2 20\u201325 min continuo.\",\n time:\"~80\u201395 min total\",\n rows:[\n { ex:\"Leg Extension\", reps:\"10\u201314\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmSquat\", mult:0.55, note:\"Sin rebotes.\" },\n { ex:\"Dumbbell Row\", reps:\"8\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmBench\", mult:0.50, note:\"Sin impulso.\" },\n { ex:\"RDL (Peso muerto rumano)\", reps:\"8\u201310\", sets:\"3\", rest:\"1.5\u20132.5 min\", from:\"rmDeadlift\", mult:0.60, note:\"Cadera atr\u00e1s; isquios.\" },\n { ex:\"Flyes (Aperturas)\", reps:\"10\u201315\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmBench\", mult:0.35, note:\"Rango c\u00f3modo.\" },\n { ex:\"Elevaci\u00f3n lateral\", reps:\"10\u201315\", sets:\"3\", rest:\"1\u20131.5 min\", from:\"rmShoulder\", mult:0.30, note:\"Sin balanceo.\" },\n { ex:\"Curl b\u00edceps (barra)\", reps:\"8\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmBench\", mult:0.30, note:\"Control exc\u00e9ntrico.\" }\n ]\n },\n {\n title:\"Rutina 3\",\n aero:\"Bici Z2 25\u201330 min (cadencia estable).\",\n time:\"~75\u201390 min total\",\n rows:[\n { ex:\"Leg Press\", reps:\"8\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmLegPress\", mult:0.80, note:\"Controla profundidad.\" },\n { ex:\"Pullover mancuerna\", reps:\"10\u201314\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmBench\", mult:0.40, note:\"Sin dolor hombro.\" },\n { ex:\"Lat pull-down\", reps:\"8\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmDeadlift\", mult:0.50, note:\"Al pecho (no tras nuca).\" },\n { ex:\"Curl martillo\", reps:\"10\u201312\", sets:\"3\", rest:\"1\u20131.5 min\", from:\"rmBench\", mult:0.30, note:\"Sin columpio.\" },\n { ex:\"Face pull\", reps:\"12\u201315\", sets:\"3\", rest:\"1\u20131.5 min\", from:\"rmShoulder\", mult:0.25, note:\"Codos altos.\" },\n { ex:\"Fondos (m\u00e1quina)\", reps:\"8\u201310\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmBench\", mult:0.45, note:\"Rango c\u00f3modo.\" }\n ]\n },\n {\n title:\"Rutina 4\",\n aero:\"Caminata r\u00e1pida 20\u201325 min (Z2).\",\n time:\"~65\u201380 min total\",\n rows:[\n { ex:\"Extensi\u00f3n de piernas\", reps:\"10\u201314\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmSquat\", mult:0.55, note:\"Pausa arriba.\" },\n { ex:\"Press Arnold\", reps:\"8\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmShoulder\", mult:0.65, note:\"Control rotaci\u00f3n.\" },\n { ex:\"Barbell Row\", reps:\"8\u201310\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmDeadlift\", mult:0.45, note:\"Tronco firme.\" },\n { ex:\"Curl b\u00edceps (barra)\", reps:\"10\u201312\", sets:\"3\", rest:\"1\u20131.5 min\", from:\"rmBench\", mult:0.30, note:\"Sin cheating.\" },\n { ex:\"Flyes\", reps:\"10\u201314\", sets:\"3\", rest:\"1\u20131.5 min\", from:\"rmBench\", mult:0.35, note:\"Recorrido c\u00f3modo.\" }\n ]\n },\n {\n title:\"Rutina 5\",\n aero:\"Bici o el\u00edptica 20\u201325 min (Z2).\",\n time:\"~70\u201385 min total\",\n rows:[\n { ex:\"Step-ups\", reps:\"10\u201312\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmSquat\", mult:0.35, note:\"Control rodilla.\" },\n { ex:\"Rotaci\u00f3n externa (bandas)\", reps:\"12\u201315\", sets:\"3\", rest:\"1\u20131.5 min\", fixed:\"T\u00e9cnico\", note:\"Baja carga, control.\" },\n { ex:\"Dumbbell Row\", reps:\"8\u201310\", sets:\"3\", rest:\"1\u20132 min\", from:\"rmBench\", mult:0.50, note:\"Core activo.\" },\n { ex:\"Curl mancuerna\", reps:\"10\u201312\", sets:\"3\", rest:\"1\u20131.5 min\", from:\"rmBench\", mult:0.25, note:\"Rango completo.\" },\n { ex:\"Fondos (m\u00e1quina)\", reps:\"10\u201312\", sets:\"3\", rest:\"1\u20131.5 min\", from:\"rmBench\", mult:0.40, note:\"Controla descenso.\" },\n { ex:\"Leg raises\", reps:\"10\u201315\", sets:\"3\", rest:\"1\u20131.5 min\", fixed:\"Peso corporal\", note:\"Sin columpiar.\" }\n ]\n }\n];\n\nfunction renderRoutines(){\n const container = $(\"#routinesContainer\");\n container.innerHTML = \"\";\n\n ROUTINES.forEach((rt, idx) => {\n const card = document.createElement(\"div\");\n card.className = \"card\";\n card.innerHTML = `\n <div class=\"section-title\">\n <h2 style=\"font-size:14px; margin:0;\"><span class=\"pill\" style=\"margin-right:8px;\">${idx+1}<\/span>${rt.title}<\/h2>\n <\/div>\n\n <div style=\"overflow:auto;\">\n <table>\n <thead>\n <tr>\n <th>Ejercicio<\/th>\n <th>Reps<\/th>\n <th>Series<\/th>\n <th>Descanso<\/th>\n <th>Peso sugerido<\/th>\n <th>Obs.<\/th>\n <\/tr>\n <\/thead>\n <tbody>\n ${rt.rows.map((r,i)=>`\n <tr>\n <td>${r.ex}<\/td>\n <td>${r.reps}<\/td>\n <td>${r.sets}<\/td>\n <td>${r.rest}<\/td>\n <td class=\"result\" id=\"rt_${idx}_${i}\">${r.fixed ?? \"\u2014\"}<\/td>\n <td class=\"small\">${r.note}<\/td>\n <\/tr>\n `).join(\"\")}\n <\/tbody>\n <\/table>\n <\/div>\n\n <p class=\"muted\" style=\"margin:10px 0 0;\"><strong>Aer\u00f3bico:<\/strong> ${rt.aero}<\/p>\n <p class=\"muted\" style=\"margin:4px 0 0;\"><strong>Tiempo estimado:<\/strong> ${rt.time}<\/p>\n `;\n container.appendChild(card);\n });\n}\n\nfunction calcRoutines(){\n const rounding = $(\"#rounding\").value;\n const rm = {\n rmBench: Math.max(0, toNum($(\"#rmBench\").value)),\n rmSquat: Math.max(0, toNum($(\"#rmSquat\").value)),\n rmDeadlift: Math.max(0, toNum($(\"#rmDeadlift\").value)),\n rmLegPress: Math.max(0, toNum($(\"#rmLegPress\").value)),\n rmShoulder: Math.max(0, toNum($(\"#rmShoulder\").value))\n };\n\n saveState({\n rmBench: $(\"#rmBench\").value,\n rmSquat: $(\"#rmSquat\").value,\n rmDeadlift: $(\"#rmDeadlift\").value,\n rmLegPress: $(\"#rmLegPress\").value,\n rmShoulder: $(\"#rmShoulder\").value\n });\n\n ROUTINES.forEach((rt, idx) => {\n rt.rows.forEach((row, i) => {\n const cell = $(`#rt_${idx}_${i}`);\n if (!cell) return;\n\n if (row.fixed){\n cell.textContent = row.fixed;\n return;\n }\n\n const base = rm[row.from] || 0;\n if (base <= 0){\n cell.textContent = \"\u2014\";\n return;\n }\n\n const val = base * row.mult;\n const out = (rounding === \"none\") ? val : roundTo(val, rounding);\n cell.textContent = fmtKg(out);\n });\n });\n}\n\n\/* =========================\n AER\u00d3BICO \/ FC \/ SESI\u00d3N\n========================= *\/\nfunction calcAerobic(){\n const age = clamp(toNum($(\"#age\").value), 10, 100);\n const mins = clamp(toNum($(\"#minutes\").value), 5, 300);\n const goal = $(\"#goal\").value;\n const days = clamp(toNum($(\"#aeroDays\").value), 2, 5);\n\n saveState({ age: $(\"#age\").value, minutes: $(\"#minutes\").value, goal, aeroDays: $(\"#aeroDays\").value });\n\n if (!age){\n $(\"#hrMaxOut\").textContent = \"\u2014\";\n $(\"#hrZ2\").textContent = \"\u2014\";\n $(\"#hrHI\").textContent = \"\u2014\";\n $(\"#hrType\").textContent = \"\u2014\";\n $(\"#aeroSession\").textContent = \"Ingresa tu edad para calcular zonas.\";\n return;\n }\n\n const hrMax = 208 - 0.7 * age;\n \/\/ Z2 aproximada (60\u201370% HRmax), HI (80\u201390% HRmax)\n const z2Lo = Math.round(hrMax * 0.60);\n const z2Hi = Math.round(hrMax * 0.70);\n const hiLo = Math.round(hrMax * 0.80);\n const hiHi = Math.round(hrMax * 0.90);\n\n $(\"#hrMaxOut\").textContent = `${fmtInt(hrMax)} lpm`;\n $(\"#hrZ2\").textContent = `${z2Lo}\u2013${z2Hi} lpm`;\n $(\"#hrHI\").textContent = `${hiLo}\u2013${hiHi} lpm`;\n\n let type = \"\";\n let session = \"\";\n\n if (goal === \"salud\"){\n type = \"Base aer\u00f3bica (Z2)\";\n session =\n `\u2022 Calentamiento 5\u20138 min (subiendo a Z2)\\n`+\n `\u2022 Bloque principal ${Math.max(10, mins-10)} min en Z2 (${z2Lo}\u2013${z2Hi} lpm)\\n`+\n `\u2022 Vuelta a la calma 3\u20135 min suave\\n`+\n `\u2022 Frecuencia: ${days} d\u00edas\/semana (si haces fuerza, ideal post fuerza o en d\u00edas separados)`;\n } else if (goal === \"bajar\"){\n type = \"Z2 + toque de intensidad\";\n const main = Math.max(10, mins - 12);\n const ints = Math.min(10, Math.max(4, Math.round(mins\/6))); \/\/ 4\u201310 intervalos\n session =\n `\u2022 Calentamiento 6\u20138 min\\n`+\n `\u2022 Z2 ${Math.max(8, Math.round(main*0.6))} min (${z2Lo}\u2013${z2Hi} lpm)\\n`+\n `\u2022 Intervalos: ${ints}\u00d7(30\u201345 s en ${hiLo}\u2013${hiHi} + 60\u201390 s suave)\\n`+\n `\u2022 Enfriar 3\u20135 min\\n`+\n `\u2022 Frecuencia: ${days} d\u00edas\/semana (al menos 2 en Z2)`;\n } else {\n type = \"Umbral\/intervalos (rendimiento)\";\n const ints = Math.min(12, Math.max(6, Math.round(mins\/4)));\n session =\n `\u2022 Calentamiento 8\u201310 min\\n`+\n `\u2022 Intervalos: ${ints}\u00d7(60 s en ${hiLo}\u2013${hiHi} + 60\u201390 s suave)\\n`+\n `\u2022 Si sobra tiempo: Z2 5\u201310 min\\n`+\n `\u2022 Enfriar 3\u20135 min\\n`+\n `\u2022 Frecuencia: ${days} d\u00edas\/semana (1\u20132 sesiones intensas, resto Z2)`;\n }\n\n $(\"#hrType\").textContent = type;\n $(\"#aeroSession\").textContent = session;\n}\n\n\/* =========================\n NUTRICI\u00d3N (OBJETIVO OBLIGATORIO)\n========================= *\/\nfunction calcNutrition(){\n const goal = $(\"#nGoal\").value;\n const agg = $(\"#nAgg\").value;\n const sex = $(\"#sex\").value;\n const age = clamp(toNum($(\"#nAge\").value), 10, 100);\n const w = Math.max(0, toNum($(\"#nWeight\").value));\n const h = Math.max(0, toNum($(\"#nHeight\").value));\n const act = Number($(\"#activity\").value);\n\n saveState({\n nGoal: goal, nAgg: agg, sex,\n nAge: $(\"#nAge\").value, nWeight: $(\"#nWeight\").value, nHeight: $(\"#nHeight\").value,\n activity: $(\"#activity\").value\n });\n\n if (!goal){\n $(\"#nutriTips\").innerHTML = `<span class=\"warn\">Selecciona un objetivo (bajar \/ mantener \/ subir) para calcular.<\/span>`;\n $(\"#bmrOut\").textContent = \"\u2014\";\n $(\"#tdeeOut\").textContent = \"\u2014\";\n $(\"#kcalOut\").textContent = \"\u2014\";\n $(\"#pOut\").textContent = \"\u2014\";\n $(\"#cOut\").textContent = \"\u2014\";\n $(\"#fOut\").textContent = \"\u2014\";\n return;\n }\n\n if (!age || !w || !h){\n $(\"#nutriTips\").textContent = \"Completa edad, peso y estatura.\";\n return;\n }\n\n const s = sex === \"m\" ? 5 : -161;\n const bmr = 10*w + 6.25*h - 5*age + s;\n const tdee = bmr * act;\n\n \/\/ magnitud seg\u00fan agresividad\n const deltas = {\n cut: { mild:-0.10, moderate:-0.15, aggressive:-0.20 },\n bulk: { mild:+0.05, moderate:+0.10, aggressive:+0.15 },\n maintain: { mild:0, moderate:0, aggressive:0 }\n };\n const delta = deltas[goal][agg] ?? 0;\n const kcal = tdee * (1 + delta);\n\n \/\/ Macros por objetivo (simple, pr\u00e1ctico)\n \/\/ Prote:\n \/\/ - cut: 2.0\u20132.2 g\/kg\n \/\/ - maintain: 1.6\u20131.8 g\/kg\n \/\/ - bulk: 1.8\u20132.0 g\/kg\n const pPerKg =\n goal === \"cut\" ? (agg===\"aggressive\" ? 2.2 : 2.0) :\n goal === \"bulk\" ? (agg===\"aggressive\" ? 2.0 : 1.8) :\n 1.7;\n\n \/\/ Grasas:\n \/\/ - cut\/maintain: 0.8 g\/kg\n \/\/ - bulk: 1.0 g\/kg\n const fPerKg = (goal === \"bulk\") ? 1.0 : 0.8;\n\n const p = pPerKg * w;\n const f = fPerKg * w;\n\n const kcalFromP = p * 4;\n const kcalFromF = f * 9;\n const c = Math.max(0, (kcal - kcalFromP - kcalFromF) \/ 4);\n\n $(\"#bmrOut\").textContent = `${Math.round(bmr)} kcal`;\n $(\"#tdeeOut\").textContent = `${Math.round(tdee)} kcal`;\n $(\"#kcalOut\").textContent = `${Math.round(kcal)} kcal`;\n $(\"#pOut\").textContent = `${Math.round(p)} g`;\n $(\"#fOut\").textContent = `${Math.round(f)} g`;\n $(\"#cOut\").textContent = `${Math.round(c)} g`;\n\n let tip = \"\";\n if (goal === \"cut\"){\n tip =\n `D\u00e9ficit ${Math.round(Math.abs(delta)*100)}% (${agg}). `+\n `Prioriza prote\u00edna alta y volumen de comida. Ajusta cada 10\u201314 d\u00edas seg\u00fan progreso real (peso\/medidas\/rendimiento). `+\n `Si el rendimiento cae fuerte, reduce agresividad o sube carbohidratos en d\u00edas de fuerza.`;\n } else if (goal === \"bulk\"){\n tip =\n `Super\u00e1vit ${Math.round(delta*100)}% (${agg}). `+\n `Meta: subir lento y sostener progresi\u00f3n de cargas. Si sube grasa muy r\u00e1pido, baja 100\u2013200 kcal o elige \u201csuave\u201d. `+\n `Carbos suelen ser tu palanca de performance.`;\n } else {\n tip =\n `Mantenci\u00f3n: estabiliza ingesta, sue\u00f1o y volumen de entrenamiento. `+\n `\u00datil para recomposici\u00f3n si el entrenamiento est\u00e1 bien periodizado y la prote\u00edna es alta.`;\n }\n\n $(\"#nutriTips\").textContent = tip;\n}\n\n\/* =========================\n INIT\n========================= *\/\nfunction init(){\n [\n \"rounding\",\"mode\",\"sharedReps\",\"sharedWeight\",\n \"rmBench\",\"rmSquat\",\"rmDeadlift\",\"rmLegPress\",\"rmShoulder\",\n \"age\",\"minutes\",\"goal\",\"aeroDays\",\n \"nGoal\",\"nAgg\",\"sex\",\"nAge\",\"nWeight\",\"nHeight\",\"activity\",\n \"mealTemplate\"\n ].forEach(bindAutosave);\n\n const st = loadState();\n if (st.rounding) $(\"#rounding\").value = st.rounding;\n if (st.mode) $(\"#mode\").value = st.mode;\n if (st.goal) $(\"#goal\").value = st.goal;\n if (st.aeroDays) $(\"#aeroDays\").value = st.aeroDays;\n\n if (st.nGoal !== undefined) $(\"#nGoal\").value = st.nGoal;\n if (st.nAgg) $(\"#nAgg\").value = st.nAgg;\n if (st.sex) $(\"#sex\").value = st.sex;\n if (st.activity) $(\"#activity\").value = st.activity;\n\n renderRMTable();\n renderRoutines();\n calcRoutines();\n\n \/\/ RM\n $(\"#mode\").addEventListener(\"change\", () => { saveState({ mode: $(\"#mode\").value }); renderRMTable(); });\n $(\"#rounding\").addEventListener(\"change\", () => {\n saveState({ rounding: $(\"#rounding\").value });\n computeAllRM();\n calcRoutines();\n });\n $(\"#btnCalcRM\").addEventListener(\"click\", computeAllRM);\n\n [\"sharedReps\",\"sharedWeight\"].forEach(id=>{\n $(\"#\"+id).addEventListener(\"input\", () => {\n saveState({ [id]: $(\"#\"+id).value });\n if ($(\"#mode\").value === \"shared\"){\n FORMULAS.forEach(f=>{\n const r = $(\"#sharedReps\").value;\n const w = $(\"#sharedWeight\").value;\n const repsEl = document.getElementById(`reps_${f.key}`);\n const wEl = document.getElementById(`w_${f.key}`);\n if (repsEl) repsEl.value = r || \"\";\n if (wEl) wEl.value = w || \"\";\n });\n }\n computeAllRM();\n });\n });\n\n $(\"#rmTable\").addEventListener(\"input\", (e) => {\n if ($(\"#mode\").value !== \"perRow\") return;\n const t = e.target;\n if (!(t instanceof HTMLInputElement)) return;\n if (!t.id.startsWith(\"reps_\") && !t.id.startsWith(\"w_\")) return;\n saveState({ [t.id]: t.value });\n computeAllRM();\n });\n\n \/\/ Rutinas\n $(\"#calcRoutines\").addEventListener(\"click\", calcRoutines);\n\n \/\/ Aer\u00f3bico\n $(\"#calcHR\").addEventListener(\"click\", calcAerobic);\n if ($(\"#age\").value) calcAerobic();\n\n \/\/ Nutri\n $(\"#calcNutri\").addEventListener(\"click\", calcNutrition);\n if ($(\"#nGoal\").value && $(\"#nAge\").value && $(\"#nWeight\").value && $(\"#nHeight\").value) calcNutrition();\n\n \/\/ Clear\n $(\"#clearAll\").addEventListener(\"click\", () => {\n localStorage.removeItem(LS_KEY);\n location.reload();\n });\n}\n\ndocument.addEventListener(\"DOMContentLoaded\", init);\n<\/script>\n\n<\/body>\n<\/html>\n\n","protected":false},"excerpt":{"rendered":"<p>Herramientas de Calculo: 1RM + Carga Aer\u00f3bica + Rutinas Full + Nutrici\u00f3n Herramientas de Auto Calculo 1RM (todas las f\u00f3rmulas) \u2022 Carga aer\u00f3bica\/zonas \u2022 Rutinas […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-2943","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/pages\/2943","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/comments?post=2943"}],"version-history":[{"count":1,"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/pages\/2943\/revisions"}],"predecessor-version":[{"id":2945,"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/pages\/2943\/revisions\/2945"}],"wp:attachment":[{"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/media?parent=2943"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}