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miércoles, 26 de noviembre de 2008

Métodos de entrenamiento de la resistencia

Si hace unas pocos días publicaba los aspectos parciales de la mejora aeróbica determinantes del rendimiento de la resistencia de larga duración II (30'-90') y sus métodos de entrenamiento adecuados, ahora toca el turno de desglosar los métodos de entrenamiento de la resistencia y sus efectos.

Método continuo
- Extensivo (30' a 2h): Economización, estabilización del nivel de rendimiento, regeneración, entrenamiento del metabolismo lípido
- Intensivo (30' a 60'): Elevación nivel de rendimiento, aumento VO2max, elevación umbral anaeróbico, mayor aprovechamiento del glucógeno en aerobiosis, aumento depósitos glucógeno
- Variable (30' a 60'): Igual que método continuo intensivo. Mejora de la regeneración durante cargas ligeras, capacidad de modificación de la via energética

Método interválico
- Extensivo
  • Largo (2' a 3'): Aumento capacidad aeróbica, especialemte a través del factor periférico (capilarización), entrenamiento de la compensación lactácida)
  • Medio (60'' a 90''): Aumento capacidad aeróbica, especialmente a través del factor central (capacidad de transporte del corazón), aumento de la capacidad anaeróbica láctica (tolerancia al lactato)
- Intensivo
  • Corto (20'' a 30''): Aumento capacidad anaeróbica láctica (producción elevada de lactato), trabajo de las fibras rápidas tipo II, capacidad de modificar la vía energética
  • Muy corto (8'' a 10''): Aumento capacidad anaeróbica aláctica (incremento de los depósitos de fosfato), capacidad de modificar la vía energética (capacidad metabólica aeróbica en caso de elevado volumen de entrenamiento)
Método de repeticiones
- Largo (2' a 3'): Ampliación del área funcional compleja de la resistencia de media duración, entrenamiento de la compensación lactácida
- Medio (45'' a 1'): Ampliación del área funcional compleja de la resistencia de corta duración, entrenamiento de la tolerancia al lactato
- Corto (20'' a 30''): Ampliación del área inferior funcional compleja de la resistencia de corta duración, aumento de los depósitos de fosfato

Método competitivo y de control
Desgaste más profundo de los potenciales funcionales, ampliación de la capacidad derendimiento en nivel funcional máximo

Ale pues! Aquí os dejo con este resumen teórico sobre los métodos de entrenamiento.
Por mi parte, llevo ya un par de días seguidos nadando haciendo sobretodo ejercicios de técnica para mejorar al máximo el deslizamiento sobre el agua y aprovechar así más cada brazada. En spinning, esta semana las clases están siendo algo más suaves para permitir una buena asimilación de las cargas de la semana pasada.

47 comentarios:

robert mayoral dijo...

me vas a servir de profe para el curso de entrenador personal que voy a hacer....veo que ya dominas todas las facetas así que empezaré a estudiar de tus posts!

Miguel Angel dijo...

Si te sirve de ayuda, toda la información que cuelgo referente a teoría del entrenamiento me la facilitan 2 compañeros del gym que han hecho el Master en Alto Rendimiento del COE. Así que si conoces a alguien que también lo haga no dudes en pedirle los apuntes porque son súper interesantes!!!
Igualmente, cualquier info que necesites no dudes en pedírmela.

Xavi "Kanyilles" dijo...

MA, em perdo tio ...

Per cert, l'altre dia castigat de cara a la pared al cycling em va semblar que monteu una sortida btt?? estava al poster del riders 4 oxigen (o algo així) ... aquell que aneu taxant ... m'ho expliques plis?

X.

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Buenas tardes, soy una estudiante de Bachillerato que esta buscando información para hacer un trabajo de E. Física. Me ha parecido muy interesante la web y he decidido leerla. Sólo hay un problema, el último comentario está escrito en catalán.
Si esta web está escrita en español, no tiene lugar, ni razón, un comentario en otro idioma que no sea el de la web. Es más, creo que la web está pensada para poder ayudar a todos los que hablamos español (todos en España, evidentemente, y una gran parte en el mundo), en lo referente a las actividades físicas.
Por esto, dejo constancia de mi insatisfacción.
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Miguel Angel dijo...

Hola Xavi! Al final la sortida no es va fer. Ja t'ho explicaré quan ens veiem al gym.

Hola sevillana: Ante todo agradecerte que te hayas pasado por aquí y que hayas dedicado unos minutos a extraer información de tu interés. Me alegra mucho que este blog sirva para estas cosas.
En segundo lugar, esto no es una web de ninguna organización ni nada por el estilo, sino una página personal en la que intento plasmar parte de mi día a día referente a mi trabajo, mis entrenos, mis aficiones con total libertad de expresión, por lo tanto si alguien me hace algún comentario en catalán, en inglés o en cualquier otro idioma que conozca me sentiré muy orgulloso de su aportación y le contestaré de la misma manera que me ha escrito porque se merece el mismo respeto que otro cualquiera.
Igualmente, todas las entradas que escribo son en castellano por el motivo que tú misma me dices (que todos los internautas de España y resto del mundo que sepan español puedan leerlos sin problemas). Únicamente en los comentarios podrás ver otro idioma.
Muchas gracias por tu aportación y espero que te haya sido útil la información para tu trabajo de E.F.

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MA, Chappeau!!! (francès)

Your last answer was perfect. 10 !. Anyway, if you think it's a problem writting in Català, please, don't hesitate and let me know it. (English)

Per altra banda agraïr-te les dues noves sessions que ens has portat i retornar-me el DVD "pa los más necesitados" ... QUE VAGI MOLT BE EL TRASLLAT! ja intentaré respectar el teu descans i no atavalar-te massa! Per cert, qui et substitueix? (Català) :-D

Una abraçada, un abrazo, a big huge.

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Xavi: Merci beaucoup (francés)
It's incredible that still there are people who thinks that way (English)
Per les sessions no et preocupis, ja me les portaràs quan torni de vacances la setmana del 8 de desembre. A les sessions de les 9:30 em substituirà un noi que es diu José Luís, i a les del migdia Jordi.

Ens veiem crack!
Una altra abraçada

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Hola Miguel Angel Vs Sevillana. He de decirte que tienes toda la razón y esto son blogs de opinion y aportacion personal, por lo que pueden ser escritos en cantonés si fuera o fuese necesario. POr otro lado, amiga Sevillana, como amo y señor de un blog ( bueno de 3, diferenciando bien los temas y necesidades), me gustaria decirte que esto no es como el gobierno, que os ayuda en temas de la seguridad social, el paro y mil otras cosas mas, mientras que aqui en CataluÑa, tenemos que buscarnos las castañas dia a dia. Asi que si el chaval quiere escribir en su lengua madre, qeu lo haga.Y lo que te recomiendo es que hagas como yo, que no me pongo barreras con el tema del "idioma" y utilices el Google para buscar la traduccion del texto.¿vale?...bueno y no te enfades que no somos tan malos los catalanes...

Xavi "Kanyilles" dijo...

Nois! ... que hi hagi pau! (no em refereixo al monitor ;-)). No val la pena que ens emprenyem ... l'experiència em diu que això no porta a enlloc i sempre hi haurà gent d'aquest tipus ... penseu que abans de nèixer internet jo estava en una xarxa (no se si us sona el rotllo BBS) on finalment vam haver d'obrir un foro a part per a que la gent s'insultés i no enpantanagués la resta de "sales" on es xerrava de coses més interesants ... gurusinex, ja em vas fer plorar amb el "you can" i ara si no fos per la perilla et fotria un petonet (no mal pensis!) ... jajaja. No sé si sabràs qui soc, suposo que si, tot i que diumenge anaves passejant amb la mossa pel marítim i et vaig saludar (jo en bici) i no em deuries conèixer ... ;-D

MA, em vas preguntar com és que el nostre blog és tancat als comentaris aliens ... precisament per estalviar-nos coses com aquestes ... ja cansa ... tot i que al final posem una @ per la gent benparida, que encara n'hi ha, com vosaltres.

De tota manera i passant a coses més interesants:
- finalment m'he animat i he fet una horeta a la cinta trovant-me més o menys bé, degut a la musiqueta del DJ-MA ;) (ara si que estic baldat) ... m'he volgut despedir de tu i desitjar-te bon trasllat i vancances però ja estaves "haciendo unos largos" (pa que m'entienda la del sur).
- al trasllat, NO OBLIDIS LES MANTES!! jajaja

Vinga nois, bon cap de setmana i ens veiem al gym.

X. ("J" en castellà ;-D))

Miguel Angel dijo...

Que pases un buen finde Javi "Piernecillas" ,jeje (així ho entén tothom)

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