Entrenamiento Continuo vs Intermitente 8 (2009
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Transcript of Entrenamiento Continuo vs Intermitente 8 (2009
Razonamiento y criterios fisiológicos en el entendimiento del rendimiento continuo y
fraccionado.
Prof. Carlos Burgos MScMEDS
Nuestra vieja y querida metodología del entrenamiento.
Por donde comenzar ?Que Deberíamos Entender y saber
Manejar– Principios del entrenamiento– Adaptaciones especificas del
entrenamiento
– Factores que influencian la respuesta al entrenamiento
– Métodos continuos
– Evidencias científicas de apoyo– Intensidad y zonas sensibles del
entrenamiento
COMPONENTES DEL ENTRENAMIENTO
• INTENSIDAD A specific level of muscular activity that can be quantified. How hard is the exercise ? 60 - 90% HR max (40 - 85% VO2max or HRR)
• DURACION Length of exercise session (30 - 60 min)
(TIEMPO) Length of training programme (10 -12 weeks)
• FREQUENCIA Number of sessions per week (3-5 / week)
• MODO Type of exercise
(TIPO) Large muscles, aerobic, rhythmic, continuous or intermittent
(ACSM, 2000)
Factores que Afectan la Respuesta al Entrenamiento
• Salud general del entrenado• Condición genética del entrenado• Nivel inicial de capacidad de
entrenamiento (fitness)• Intensidad del entrenamiento
– % of HR max– HRthreshold = HRmax +.60 (HRmax-HRrest )
• Frecuencia del entrenamiento• Duración del entrenamiento
Volumen
Nace? O se hace?
CARGA
PRINCIPIOS DEL ENTRENAMIENTO
• OVERLOAD Exercise at level higher than is normally performed stimulates physiological adaptations that enable the body to function more efficiently.
• SPECIFICITY Training adaptations are specific to the systems and specific muscles and actions stressed
• INDIVIDUAL DIFFERENCES Initial levels of fitness differ as do genetics
• REVERSIBILITY Benefits gained through training are lost when training ceases.
La energía y su relación Con la duración del ejercicio
OPTIMIZACION DEL ENTRENAMIENTO
Under-trained
Over-trained
Optimal performance
Kreider, R.B., Fry, A.C. and O’Toole, M.L. (1998). Overtraining in Sport. Champaign, Human Kinetics.
Carga Recuperación
Optimización
Kreider, R.B., Fry, A.C. and O’Toole, M.L. (1998). Overtraining in Sport. Champaign, Human Kinetics.
Factores que Conforman los Sistemas continuos
Elementos Formas Finalidad
-Duración (distancia)-Ritmo (Tiempo)
-Resistenciaaeróbica-Anaerobia(umbral anerób)-Resistencia aeróbica(VO2max)
-Larga-Lenta-Media-Corta - Rápida-Progresiva concambios (largos)
López Chicharro Fisiología del ejercicio Cap..27 pag.283-306
% de la capacidad de entrenamiento
Final delentrenamiento
Continuo intensivo
Continuo variableContinuo extensivo
Intensidadde carga Descanso
Volumen decarga
Duración de la carga
70-90% dela mejormarca
No existe Muy elevadoMuy larga30 min- 2 h
Esquema gráfico del método continuo
Adaptaciones fisiológicas propuestas para varias intensidades de entrenamiento
Nivel %V´O2max% FCmax
AdaptacionesFisiológicaspropuestas
Modelos de entrenamiento
I 55-65 60-70-Fuentes de E. aeróbica-Densidad capilar-Proliferación mitocondrial-Movilización FFA
Sobre-distanciaFuerza
II 66-75 71-75 -Fuentes de E. aeróbicaEndurance 1
Fuerza
III 76-80 76-80-Fuentes de E. aeróbica-Reclutamiento FT- Glicólisis aeróbica
Endurance 2fuerza
IV 81-90 81-90-Reclutamiento FT-U.AMetabolismo lactato
Intervalos, carreras cuestaRitmo de pasos
V 91-100 91-100-velocidad-coordinación neuromuscular
Técnicas de velocidadRacing
Peaking speeds
R. Sleamaker and Ray Browning: ¨Serious Training for Endurance athletes¨, Human Kinetic, 1996
A. V. Hill's (Hill, 1925) original plot of world record performance time on the X-axis versus performance speed on the Y-axis The top tracing is for speed-skating, the
middle tracing is for running by males, and the bottom tracing is for running by women. The shape of the curve led to Hill's original ideas about differing causes of
muscle fatigue for exercise bouts of different durations.
Joyner M J, Coyle E F J Physiol 2008;586:35-44©2008 by The Physiological Society
Figure 3. Plot or blood lactic acid concentration ve rsus race distance (Costill, 1970) This figure is an example of the diminishing contributio n of so-called ‘anaerobic’ energy sources
as race distance increases
Joyner M J, Coyle E F J Physiol 2008;586:35-44©2008 by The Physiological Society
Individual record of treadmill velocity v/s blood la ctate concentration in subject capable of breaking 2:30 h for the marathon (Farrell et al. 19 79) In untrained subjects the upturn in lactic acid concentrations is seen at about 60% of. Traine d subjects can usually exercise at 75–85% of before there is a marked increase in blood lacta te concentration. This figure also illustrates
the concept of performance and performance velocity .
Joyner M J, Coyle E F J Physiol 2008;586:35-44©2008 by The Physiological Society
Time to fatigue during exercise at 88% of plotted against lactate threshold (LT) in 14 highly trained cyclists and triathletes (data plotted from Coyle et al. 1988; Coyle, 1995) These
athletes all had similar values and uniformly high muscle oxidative enzymes. A subgroup of 4 athletes (subjects 1, 2, 7 and 8) with exceptionall y high capillary density seemed to
‘overachieve’ in comparison with their lactate thres hold values compared with other members of the group
Joyner M J, Coyle E F J Physiol 2008;586:35-44©2008 by The Physiological Society
Regression lines for high, average and low running economy (efficiency) in elite endurance athletes based on values gleaned from a number of s ources (Joyner, 1991) Since there has been little systematic data collected above �18 km h−1 the filled triangles in the figure are
individual data from a limited number of champions with exceptional running economy
Joyner M J, Coyle E F J Physiol 2008;586:35-44©2008 by The Physiological Society
Título del diagrama
RES. al MOVIM
VO2 de PERF.
DENS.CAP. VOL.SIST. ACT. ENZ. AER
VO2 MAX. DIST.POT.y TECN %F.STI
VO2 U.L. ECON.MOV. EFIC.MECAN.
POT.o VEL. U.L.
POT. de PERF.
VEL.de PERFOM
CAPACIDADDE PERFOMANCE
CAPACIDADFUNCIONAL
COMPONENTESMORFOLOGICOS
1) r: 0,97 2) r: 0,94
3) r: 0,91
4) r: 0,89
5) r: 0,59
6) r: 0,54
E. COYLE
Joyner, M. J. et al. J Physiol 2008;586:35-44
CAPACIDADDE PERFOMANCE
CAPACIDADFUNCIONAL
COMPONENTESMORFOLOGICOS
Modelo de entrenamiento para deportes de Endurance
RacingRecovery Peak
Base Intensidad 16 semanas
16 semanas
4-6 semanas4-6 semanas
8-12 semanasR. Sleamaker and Ray Browning: ¨Serious Training for Endurance athletes¨, Human Kinetic, 1996
Base: 16 semanas
Sobre-distancia Baja intensidad
Fuerza
Intervalos
Sobre-distancia Baja intensidad
Racing: 12 semanas
Fuerza
Intervalos
velocidad
Ritmo de pasos
R. Sleamaker and Ray Browning: ¨Serious Training for Endurance athletes¨, Human Kinetic, 1996
Sobre-distancia Baja intensidad
Actividades diversas
Recovery: 4-6 semanas
EJERCICIO FRACCIONADO Y/O INTERVALADO SUBMAXIMO Y MAXIMO
Incorporar frase filosofica
Que se entiende por ejercicio Intermitente de máxima
intensidad ?• Periodos de esfuerzos físicos de máximo
compromiso metabólico y muscular entrelazados con periodos de reposo de baja intensidad de diferente duración.
• Condicionantes:• 1.-El numero de repeticiones • 2.- La duración de los estímulos aplicados• 3.- Periodos de reposo ( duración y
cantidad) Br J Sports Med; 41: 717-722 : 2007Society for Tennis Medicine and Science: 5. N 2, 2000Amer. Zool., 41: 219-228, 2001
Copyright ©2004 BMJ Publishing Group Ltd.
St Clair Gibson, A et al. Br J Sports Med 2004;38:7 97-806
Peripheral fatigue as usually conceived is an examp le of a linear dynamic system in which the progressive accumulation of metabolites in the exer cising muscles causes an absolute fatigue,
after which a period of rest is required before exe rcise can again be undertaken. This model also predicts that, at the point of absolute fatigue, th e brain has recruited all the motor neurones in
the active skeletal muscles.
Tipo de ejercicio
Captación de O2
Litros x h-1 Litros x min-1
Ventilaciónpulmonar litros x min-1
Frecuencia cardíacalatidos x min-1
Ácido lácticoen sangre,mM
Continuo
175 watts
350 watts &
146 2.44 49 134 1.3
4.60 124 190 16.5
Intermitente350 vatios
Ejercicio Reposo
30seg 30seg
1 min 1 min
2 min 2 min
3 min 3 min
154 2.90 63 150 2.2
152 2.93 65 167 5.0
160 4.40 95 178 10.5
163 4.60 107 188 13.2
Astrand - Rodahl., Fisiología del trabajo físico. Cap 10 pp318-365 1992
&Podría llevarse a cabo por solo 9 min.&Carga de trabajo en 30 minutos
Datos de un sujeto que alcanza 635kJ (64.800kpm) en una bicicleta de ergometriadurante 1 hora Con diferentes procedimientos
10 20 30
minutos
Lactato en la sangremmol. L-1
14
12
10
8
6
4
2
0
60 seg. de ejercicios
120 seg. de pausa
30 seg. de ejercicios
60 seg. de pausa
10 seg. de ejercicios
20 seg. de pausa
PER - OLOF ASTRAND., La Resistencia en el deporte. Cap 2
Concentración de lactato en sangre en una producciónTotal de trabajo de 247kJ (25.200 kpm) en 30 minutos
El ejercicio se efectúo con una potencia de 412 W (2.520 kpm-min-1),
10 seg. 60 seg.RMB (0.043 L)
O2 enlazado enla hemoglobina(0.43 L)
RMB (0.26 L)
O2 transportado(0.47 L)
Déficit de O2(1.91 L)
O2 enlazado conla mioglobina(0.43 L)
O2 transportado(3.26 L)
Oxigeno(litros)
5.4
4.8
4.2
3.6
3.0
2.4
1.8
1.2
0.6
0
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
Demanda de oxigeno para 10 y 60 segundos con una potencia de 412 W
PER - OLOF ASTRAND., La Resistencia en el deporte. Cap 2
1 2 3 4 5 6 7 8 9 10
semanas
Ejercicio
Calentamiento
2-4’ Pausa entre repeticiones
30´´ de Sprint en bicicleta3 veces por semana
reposo
streching
Semana 1 : 4 repeticiones / semana 7 : 10 repeticiones
1 7
J Appl Physiol 84: 2138-2142 1998
J Appl Physiol 84: 2138-2142 1998
Copyright ©2005 American Physiological Society
Burgomaster, K. A. et al. J Appl Physiol 98: 1985-1 990 2005
Entre cada esfuerzo de trabajo hubo 4 minutos de reposo activo
Copyright ©2005 American Physiological Society
Burgomaster, K. A. et al. J Appl Physiol 98: 1985-1 990 2005
Cycle endurance time to fatigue before and after a 2-wk sprint training protocol (training group; SIT) or equivalent period without training ( control; Con)
Copyright ©2005 American Physiological Society
Peak anaerobic power elicited during 4 consecutive Wingate tests performed during the first and last sprint training session
Burgomaster, K. A. et al. J Appl Physiol 98: 1985-1 990 2005
Copyright ©2005 American Physiological Society
Maximal activity of citrate synthase (CS) measured in resting muscle biopsy samples obtained before and after a 2-wk sprint training protocol
Burgomaster, K. A. et al. J Appl Physiol 98: 1985-1 990 2005
Copyright ©2005 American Physiological Society
Muscle glycogen concentration measured in resting biopsy samples obtained before and after a 2-wk sprint training protocol
Burgomaster, K. A. et al. J Appl Physiol 98: 1985-1 990 2005
Copyright ©2005 American Physiological Society
Burgomaster, K. A. et al. J Appl Physiol 100: 2041- 2047 2006
Entre cada esfuerzo de trabajo hubo 4 minutos de reposo activo
Test de 10 minutos al 60% del vo2 máx. y 10 min. al 90% del vo2 máx.Test de 10 minutos al 60% del vo2 máx. y 10 min. al 90% del vo2 máx.
Burgomaster, K. A. et al. J Appl Physiol 100: 2041- 2047 2006
B B BB B
Burgomaster, K. A. et al. J Appl Physiol 100: 2041- 2047 2006
Burgomaster, K. A. et al. J Appl Physiol 100: 2041- 2047 2006
Gibala M J et al. J Physiol 2006;575:901-911
750 kJ cycling time trial performance before (PRE) and after (POST) 6 sessions of sprint interval training (SIT) or endurance training (ET) over 2 weeks *P ≤ 0.05 versus pre-training
(main effect for time)
Gibala M J et al. J Physiol 2006;575:901-911©2006 by The Physiological Society
Maximal activity of COX measured in resting muscle biopsy samples obtained before (PRE) and after (POST) 6 sessions of sprint interval trai ning (SIT) or endurance training (ET) over 2
weeks *P ≤ 0.05 versus pre-training (main effect for time)
Gibala M J et al. J Physiol 2006;575:901-911©2006 by The Physiological Society
Protein content of COX subunit II (middle panel) an d IV (bottom panel) measured in resting muscle biopsy samples obtained before (PRE) and aft er (POST) 6 sessions of sprint interval
training (SIT) or endurance training (ET) over 2 we eks *P ≤ 0.05 versus pre-training (main effect for time)
Gibala M J et al. J Physiol 2006;575:901-911©2006 by The Physiological Society
Skeletal muscle buffering capacity measured in rest ing muscle biopsy samples before (PRE) and after (POST) 6 sessions of sprint interval trai ning (SIT) or endurance training (ET) over 2
weeks *P ≤ 0.05 versus pre-training (main effect for time)
Gibala M J et al. J Physiol 2006;575:901-911©2006 by The Physiological Society
Resting muscle glycogen content before (PRE) and af ter (POST) 6 sessions of sprint interval training (SIT) or endurance training (ET) over 2 we eks *P ≤ 0.05 versus pre-training (main
effect for time)
Gibala M J et al. J Physiol 2006;575:901-911©2006 by The Physiological Society
FIN
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