by: Charly TacachoPosted on:

ENTRENAMIENTO CONCURRENTE 2022

El entrenamiento de fuerza es un pilar fundamental para aquel que elige el Trail Running o simplemente correr como deporte. El correr y el ejercicio físico cumplen un papel muy importante en la salud mitocondrial como ya vimos.  Entonces será tan importante armar tu rutina con un entrenamiento concurrente.

Ahora analizaremos un entrenamiento que incluye dos tipos de ejercicios diferentes, sus interferencias y como incluirlos en tu rutina de entrenamiento. También estudios que muestran como mejoran de manera efectiva la grasa subcutánea.

Que es el Entrenamiento Concurrente

Es el término técnico para desarrollar simultáneamente resistencia a la fatiga o cardiovascular (a través del ejercicio basado en la resistencia) y aumento de la masa muscular (a través del ejercicio basado fuerza o hipertrofia), típicamente denominado «entrenamiento concurrente«.

Objetivos

Generalmente, el objetivo es mejorar ambos tipos de entrenamiento simultáneamente. Es decir, estás tratando de ganar músculo o hipertrofia y fuerza levantando pesas. Así como también mejorando tu resistencia cardiorrespiratoria yendo más rápido y/o más lejos en tus ejercicios cardiovasculares.

Una creciente evidencia sugiere que, si deseas ser más grande, más fuerte, más delgado y más en forma, combinar el entrenamiento cardiovascular y de fuerza es mejor que simplemente levantar pesas o sólo correr.

Para obtener estos beneficios, se debe implementar correctamente el entrenamiento concurrente. Hazlo mal y reducirás tú capacidad para ganar fuerza y/o músculo, y aumentará el riesgo de lesiones.

Importancia en el Trail Running

Para un corredor de trail o de resistencia la mayor importancia es aplicar más fuerza en el menor tiempo posible. Aquel será el que más y mejor corra. Entonces cuando entrenamos la fuerza lo debemos tomar como objetivo principal.

También si mejoramos la hipertrofia nos va a permitir reclutar más fibras que a futuro nos harán aplicar más fuerza a la hora de subir a la montaña o correr en calle.

Para que esto suceda nuestro sistema nervioso debe estar fresco, nuevo, ya que no puedes aplicar fuerza si estás fatigado. Entonces la sesión de fuerza que se hace en días de doble sesión, debe hacerse antes de la carrera, trail o bici.

La forma incorrecta de combinar el entrenamiento cardiovascular y de fuerza

Combinar el entrenamiento cardiovascular y el de fuerza puede obstaculizar la capacidad para ganar fuerza e hipertrofia, un fenómeno conocido como efecto de interferencia.

Figura donde el ejercicio de resistencia puede atenuar la 
hipertrofia muscular y la fuerza, pero se desconoce el mecanismo 
subyacente de este efecto de "interferencia" con el entrenamiento concurrente.

 

En cualquier entrenamiento hay una coincidencia de estímulos que guardan una relación de dependencia entre sí, todo lo que hacemos guarda una dependencia temporal.

En la prioridad del entrenamiento entendemos que el orden de factores sí va a alterar el producto, o sea lo que hago al principio va a afectar lo que hago después.

La interferencia es la relación o coincidencia de estímulos que generan una inhibición o limitación de la capacidad de adaptarme, o sea una afectación negativa.

Potenciación

Al contrario de una transferencia que genera una potenciación. Hay estímulos que potencian y otros que me inhiben o interfieren lo que voy a hacer a continuación.




Figura 2. Curso de tiempo hipotético para el músculo esquelético 
y la adaptación funcional desde el estado no entrenado hasta el estado 
entrenado. Gráfica sobre como sucede la progresión con modos de 
entrenamiento de resistencia o fuerza aislados (azul) y el entrenamiento 
concurrente en el deporte (rojo) a medida que el sujeto es más entrenado. 
(Coffey & Hawley, 2017).

En un estudio metanálisis, el objetivo fue identificar qué componentes del entrenamiento de resistencia (p. ej., modalidad, duración, frecuencia) son perjudiciales para los resultados del entrenamiento de fuerza.

Los resultados indican que los efectos de interferencia del entrenamiento de resistencia son un factor de la modalidad, frecuencia y duración del entrenamiento de resistencia seleccionado.

Estudio Pionero, 1980

Uno de los primeros y mejores ejemplos de esto proviene de un estudio realizado en 1980 en la Universidad de Washington por Robert C. Hickson. Hickson era investigador, corredor recreativo y levantador de pesas, y se dio cuenta de que sus dos pasatiempos parecían estar en conflicto entre sí. Por lo tanto, creó un estudio para medir este «efecto de interferencia». 

En el estudio, hizo que 23 hombres y mujeres sanos y activos de veinticinco años hicieran una de tres rutinas de ejercicios durante 10 semanas: 

  1. Entrenamiento de fuerza solo, que consistió en cinco entrenamientos intensos de la parte inferior del cuerpo por semana.
  2. Cardio solo, que consistió en seis entrenamientos intensos de carrera y ciclismo por semana (ciclismo a intervalos y carreras continuas). 
  3. Entrenamiento de fuerza y ​​cardio, que combinaba los dos programas (11 entrenamientos por semana), a menudo con entrenamiento cardiovascular y de fuerza en los mismos días. 

Fig. 1. Cambios en la fuerza en respuesta a los tres tipos de entrenamiento. 
Las mediciones se realizaron en un semanalmente en los grupos de fuerza (S) 
y fuerza y ​​resistencia (S y E). La resistencia (E)
grupo fue evaluado antes y después de 10 semanas de entrenamiento
Fig. 2. Incrementos en el promedio de trabajo total en bicicleta por 
semana durante las 10 semanas de entrenamiento en el
grupos de resistencia (E) y fuerza y ​​resistencia (S y E).

(Hickson, R. C. (1980). Interference of strength development by simultaneously 
training for strength and endurance. European Journal of Applied Physiology 
and Occupational Physiology, 45(2-3), 255–263. doi:10.1007/bf00421333)

Hickson encontró que las personas que combinaron entrenamiento de fuerza y ​​cardio ganaron tanto músculo como las personas que solo hicieron entrenamiento de fuerza, pero ganaron significativamente menos fuerza. Además, también mejoraron su resistencia tanto como las personas que solo hicieron entrenamiento de resistencia. 

En otras palabras, agregar cardio al entrenamiento de fuerza disminuyó ligeramente la capacidad de los participantes para ganar fuerza y ​​tuvo poco o ningún impacto en su capacidad para ganar músculo, y el entrenamiento de fuerza no interfirió en absoluto con los beneficios del ejercicio cardiovascular. 

Desde el estudio seminal de Hickson sobre este tema, muchos otros científicos han encontrado evidencia del efecto de interferencia. En la mayoría de estos estudios, el ejercicio cardiovascular reduce significativamente la ganancia de fuerza y, a veces, reduce la ganancia muscular, mientras que el entrenamiento de fuerza no parece reducir los beneficios del ejercicio cardiovascular. 

Problemas en los estudios

Sin embargo, hay un problema importante con estos estudios: 

La mayoría de ellos están diseñados para provocar el efecto de interferencia. Es decir, el objetivo no es necesariamente descubrir cómo combinar de manera óptima el entrenamiento cardiovascular y el de fuerza. En su lugar, se trata de crear un programa de entrenamiento que esté casi garantizado que cause interferencia para que los investigadores puedan observarlo y analizarlo. 

El estudio original de Hickson es un ejemplo perfecto de esto. Los participantes estaban haciendo entrenamientos pesados ​​​​de fuerza de la parte inferior del cuerpo cinco veces por semana, que es una fila larga para azada por sí sola. Luego, además de su levantamiento de pesas, comenzaron a hacer casi cuatro horas de carrera intensa y ciclismo cada semana, lo cual es simplemente cruel e inusual. 

A pesar de esta agotadora rutina de ejercicios, estas personas ganaron casi exactamente la misma cantidad de músculo que las personas que solo levantaron pesas. También perdieron un 2% de grasa corporal, mientras que las personas que solo levantaron pesas no perdieron nada. Esto también significa que las personas que hacían entrenamiento concurrente probablemente tenían un déficit de calorías, lo que también podría explicar en parte por qué ganaron menos fuerza.

Conclusión de Hickson

La conclusión es que el estudio de Hickson y muchos otros ayudaron en gran medida a identificar y cuantificar el efecto de la interferencia, pero utilizaron métodos de entrenamiento totalmente poco realistas y subóptimos. 

La manera correcta de combinar entrenamiento cardiovascular y de fuerza

 Hay muchos estudios que no han mostrado evidencia de ningún efecto de interferencia y algunos han demostrado que el ejercicio cardiovascular puede mejorar el crecimiento muscular cuando se agrega a un programa de entrenamiento de fuerza. 

Por ejemplo, varios estudios han demostrado que la combinación de ciclismo y entrenamiento de fuerza en realidad da como resultado un mayor crecimiento muscular (y, a veces, fuerza) que el entrenamiento de fuerza solo. En un estudio , las personas que hicieron ciclismo, prensas de piernas y extensiones de piernas aumentaron el grosor de sus cuádriceps dos veces más que las personas que solo levantaron pesas. En personas no entrenadas, el ciclismo puede incluso provocar el crecimiento muscular por sí mismo. 

De hecho, una de las revisiones más grandes y exhaustivas realizadas sobre el entrenamiento concurrente concluyó que «hay tantos artículos que informan un mayor aumento en la hipertrofia muscular con el entrenamiento concurrente como artículos que muestran un efecto de interferencia». Incluso en estudios en los que se produjo el efecto de interferencia, nunca detuvo por completo el crecimiento muscular o el aumento de fuerza, sino que solo lo desaceleró.

¿Por qué los resultados contradictorios? ¿Por qué el cardio parece controlar la fuerza y ​​la ganancia muscular en algunos estudios y acelerarla en otros?

La respuesta tiene que ver con cómo combinas el entrenamiento de fuerza y ​​el cardio en tu rutina de ejercicios. 

Los principales factores que influyen en la cantidad de cardio que interfiere (o no interfiere) con el entrenamiento de fuerza son:

  • El tipo de cardio que haces
  • Cuando haces tus entrenamientos de cardio y entrenamiento de fuerza
  • Cuanto cardio haces
  • La intensidad de tus entrenamientos cardiovasculares
  • Qué y cuanto comes

En primer lugar, correr causa mucha más fatiga y daño muscular por unidad de tiempo que andar en bicicleta, remar, trail running y otras formas de cardio de bajo impacto. Por lo tanto, los estudios que combinan muchas carreras con entrenamiento de fuerza, como el estudio de Hickson, tienden a mostrar un efecto de interferencia mucho mayor que los que usan ciclismo, remo, esquí de fondo y tipos similares de cardio de bajo impacto. 

La mayoría de las investigaciones también muestran que el efecto de interferencia es específico del músculo. Es decir, correr mucho no interferirá directamente con su capacidad para mejorar su press de banca, pero podría interferir con su capacidad para fortalecer y hacer crecer sus piernas.

Dicho esto, el ejercicio cardiovascular de la parte inferior del cuerpo aún puede interferir con el levantamiento de pesas de la parte superior del cuerpo si hace lo suficiente como para causar una fatiga sustancial en todo el cuerpo, pero puede mitigar este problema en gran medida con una programación de entrenamiento adecuada. 

Ejemplo

Si está haciendo entrenamiento cardiovascular y de fuerza para la misma parte del cuerpo (por ejemplo, correr y hacer sentadillas), el simple hecho de hacer estos entrenamientos en días separados reduce el efecto de interferencia a casi nada. Y si los hace el mismo día, puede mitigar en gran medida el efecto de interferencia comiendo muchos carbohidratos durante el día (para reabastecer los niveles de glucógeno ) y separando sus entrenamientos por al menos seis horas. 

Si es absolutamente necesario hacer entrenamiento cardiovascular y de fuerza en el mismo entrenamiento, hacer primero el entrenamiento de fuerza también ayudará a minimizar el efecto de interferencia. 

La cantidad total de cardio que haces por semana también afecta cuánto interfiere con tu entrenamiento de fuerza. Es imposible determinar exactamente cuánto cardio es demasiado, ya que esto depende del tipo de cardio que hagas y cuándo lo hagas, pero la mayoría de las personas pueden hacer de 3 a 6 horas de cardio por semana antes de que empiece a restarle valor a tu rutina. entrenamiento de fuerza. Además, cuanto más intensos sean tus entrenamientos cardiovasculares, menos volumen podrás hacer antes de que comience a minar tu capacidad para ganar fuerza y ​​músculo. 

Presta atención a tu dieta

Otro factor importante que afecta qué tan bien responde tu cuerpo al entrenamiento concurrente es tu dieta. Específicamente, un déficit de calorías dificulta su capacidad para recuperarse y desarrollar músculo, lo que puede aumentar el efecto de interferencia.

Cardio quema muchas calorías , y cuando los levantadores de pesas comienzan a hacer cardio, a menudo no comen lo suficiente para compensar la cantidad de calorías que están quemando. Por lo tanto, una de las razones por las que algunas personas piensan que el cardio está perjudicando sus ganancias no se debe necesariamente al cardio per se, sino a que, sin darse cuenta, tienen un déficit de calorías.

Puntos clave a tener en cuenta
  1. Elije andar en bicicleta, nadar, trail running y otros ejercicios cardiovasculares de bajo impacto en lugar de correr.
  2. Mantén la mayoría de sus entrenamientos cardiovasculares a baja frecuencia cardíaca.
  3. Realiza la mayoría de sus ejercicios cardiovasculares en días separados o un mínimo de 6 horas de sus ejercicios de entrenamiento de fuerza para la parte inferior del cuerpo. 

Efecto del Entrenamiento Concurrente sobre la grasa abdominal subcutánea

El tejido adiposo abdominal subcutáneo (SAT), es el depósito de grasa más grande y el principal proveedor de ácidos grasos libres para el hígado. La grasa abdominal se correlaciona indirectamente (a través de mayores niveles de inflamación de bajo grado) con muchos de los efectos adversos para la salud de la obesidad. 

La grasa abdominal central, que incluye la grasa subcutánea y visceral, es un factor de riesgo de enfermedad crónica (Larsson & col.). Aunque las personas con obesidad abdominal parecen desarrollar el síndrome metabólico con más frecuencia que las personas con distribución periférica de la grasa corporal. Por esto es importante el protocolo de entrenamiento para personas con sobrepeso. 

En un metanálisis de ensayos relevantes indicó que entrenamiento aeróbico, entrenamiento de fuerza y las modalidades de ejercicio combinado en adultos conducen a una reducción de la grasa abdominal subcutánea.

Se demostró que la combinación de AT y RT resultó en una reducción de SAT más que AT o RT solos.

En conclusión, el ejercicio de fuerza combinado con ejercicio aeróbico de alta intensidad o HIIT parece ser la mejor estrategia para bajar el porcentaje de grasa corporal, como tambien de mantener la adherencia al entrenamiento. El fin es buscar un entreno agradable, donde la persona pueda estar a gusto y manteniendo la actividad física en el tiempo.

Otro estudio en adolescentes de 12 a 15 años muestra que el entrenamiento concurrente y la intervención alimenticia mejoraron la composición corporal, la adiposidad central y el perfil lipídico.

Conclusiones

  1.  Prioriza el entrenamineto de fuerza: a la hora de hacer una doble sesión o entrenamiento concurrente primero debes hacer fuerza y luego salir a correr, prestando atención a las sensaciones. De lo contrario volvemos a casa.
  2. Volumen y duración del ejercicio: la evidencia dice que con 30 a 60 minutos de cardio es lo óptimo. Este tiempo no es relevante en personas entrenadas, por lo que deberán seguir su planificación para seguir progresando.
  3. Aumento gradual: debes hacer una sobrecargar progresiva tanto en el entrenamiento de fuerza, como el de resistencia aeróbica o cardio. Después de este período inicial de «calentamiento», aumenta tu volumen de cardio semanal total en no más del 10% por semana. Por ejemplo, si haces 2 horas de cardio una semana, no hagas más de ~2 horas y 10 minutos la próxima semana, y así sucesivamente.
  4. Prioriza el cardio a baja intensidad al de alta intensidad (HIIT): se cree que el entrenamiento de intervalos de alta intensidad (HIIT) interfiere con el entrenamiento de fuerza menos que el cardio de estado estacionario de baja intensidad (LISS), pero por lo general no es así. HIIT causa una mayor disminución de la fuerza que el cardio de menor intensidad, requiere más energía mental para completarse y causa más daño muscular (especialmente en el caso de correr) que el cardio de menor intensidad. Si te agrada sólo haz un entreno HIIT a la semana.
  5. Evita llegar al fallo muscular o fallo técnico y el agotamiento extremo de resistencia. Llevar tus series al fallo durante tus entrenamientos de levantamiento de pesas no causa más músculo y ganancia de fuerza que hacer tus series dos o tres repeticiones antes del fallo, pero produce significativamente más fatiga.

Lo mismo se aplica a los entrenamientos cardiovasculares agotadores: no es necesario esforzarse al máximo para mejorar su condición física.

Este enfoque conservador asegura que tu cuerpo pueda recuperarse de manera efectiva de su entrenamiento, lo que producirá mejores resultados con el tiempo.

6. Realiza un período de descarga cada 3 a 6 semanas. El entrenamiento concurrente es más exigente que solo hacer entrenamiento de fuerza o cardio, por lo que debe tener especial cuidado con descansar lo suficiente. Una de las mejores maneras de hacer esto es descargar regularmente, lo que implica reducir el volumen y/o la intensidad de tus entrenamientos para que tu cuerpo tenga tiempo de recuperarse antes de otras semanas de entrenamiento duro.

Si llegaste hasta aquí nos dejas un comentario y preparamos una rutina de entrenamiento concurrente para que lleves tus entrenos al siguiente nivel. ¡Gracias!

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    The mobile apps in Swift and React Native were almost identical in their physical appearance and speed. CPU usage was over 10% lower with React Native app. However, it had the edge over Swift in GPU employment and in memory consumption. React Native boasts a vibrant and active community of developers, which means better resources, troubleshooting assistance, and shared knowledge. Developers can find solutions to common issues, access helpful documentation and tutorials, and stay updated on the latest developments in the React Native ecosystem thanks to the contributions of the community. Developing for both iOS and Android platforms often complicates mobile app projects. At Ncoded Solutions, we use React Native to simplify this process, letting you focus on what really matters – your product. React Native enables us to build your app for both platforms simultaneously, reducing development time and costs. That’s why now, we’ll focus on React Native, a powerful framework that revolutionizes how mobile apps are built.

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