HIIT PARA MEJORAR LA CAPACIDAD ANAERÓBICA
by: Charly TacachoPosted on:

HIIT PARA MEJORAR LA CAPACIDAD ANAERÓBICA

Gracias a los entrenamientos de atletas de élite en Kenia sabemos que pasar de esfuerzos largos a cortos en un mismo entrenamiento maximiza el estímulo realizado. Es por eso que, al planificar un ciclo de entrenamiento hay variabilidad de estímulos, pero veremos principalmente cómo los entrenamientos interválicos de alta intensidad (HIIT) son mejores optimizar el consumo de oxígeno en corredores y mejorar la capacidad anaeróbica.

Subir y bajar escaleras no es sencillo, posee una gran demanda de oxígeno y una musculatura fuerte para no perjudicar las estructuras del cuerpo. La planificación de este tipo de entrenamiento debe ser cautelosa e individualizada a cada corredor o atleta.

Antes de abordar los estudios relacionados a entrenamientos con escaleras debemos entender algunos significados fisiológicos involucrados en dicho trabajo, como veremos a continuación.

Velocidad Aeróbica Máxima (VAM)

Velocidad Aeróbica Máxima (VAM)
Velocidad Aeróbica Máxima (VAM)

La velocidad aeróbica máxima (VAM) o también conocida como velocidad asociada al máximo consumo de oxígeno (vVO2 máx.) está definida como la velocidad mínima requerida para alcanzar el máximo consumo de oxígeno (VO2 máx.). Entonces es la velocidad mayor a la que puedes correr. Cuando corres a tu VAM, tu organismo consume la mayor cantidad de oxígeno.

En la literatura científica se mencionan diferentes pruebas físicas para determinar la VAM en condiciones de laboratorio y campo. En el laboratorio es posible valorarla utilizando el Test de la Universidad de Montreal, propuesto por Luc Leger y Robert Boucher en 1980 (Can. J. Appl. Spt. Sci.), mientras que en condiciones de campo es posible realizar también el test; o realizar una prueba de distancia fija (2 o 3 km, de acuerdo al nivel del corredor), a partir de la cual la velocidad media puede ser considerada como la VAM.

Consumo máximo de oxígeno (VO2 max.)

Consumo máximo de oxígeno (VO2 max.)
Consumo máximo de oxígeno (VO2 max.)

El consumo máximo de oxígeno (VO2 max) puede ser definido como la capacidad máxima integrada de los sistemas pulmonar, cardiovascular y muscular para captar, transportar y utilizar el oxígeno respectivamente (Poole et al, 2008) y es el principal indicador de la capacidad aeróbica de un deportista.

La única forma de medirlo directamente es con un analizador de gases. Hace relativamente pocos años la única forma de medirlo era en laboratorio, actualmente ya existen analizadores de gases portátiles (como PNOE) que nos permiten obtener los valores de VO2 Max mediante test de campo.

Para estimarlo de forma indirecta hay varias fórmulas y existen programas como WKO o Garmin que te dan un valor estimado de tu VO2 Max.

Para corredores también podemos estimarlo realizando un test de Copper, consistente en ver la distancia máxima que somos capaces de recorrer en 12’, y aplicar la siguiente fórmula:

VO2 máx = 22,351 x Distancia recorrida (en km) -11,288

Velocidad Crítica (V.C.)

Velocidad Crítica (V.C.)
Velocidad Crítica (V.C.)

Teóricamente la velocidad crítica es definida como la máxima intensidad del ejercicio que puede ser mantenido durante un largo periodo de tiempo sin fatiga (Monod y Sherrer, 1965).

Así como la energía máxima que puede ser sostenida hasta el cansancio, a una intensidad constante que va decreciendo progresivamente con la duración del ejercicio o límite de trabajo sostenido tolerable, durante la carrera. Por otro lado (Gaesser y Poole, 1996), delimitan la VC como «la velocidad con la cual los corredores alcanzan su VO2 máx con un tiempo de ejercicio».

Siendo este «un indicador confiable de nivel máximo sostenible de trabajo» (BIllat VL, Blondel N, Berthoin, 1999) y de la Velocidad en la cual puede ser mantenido el máximo consumo de oxigeno.

Capacidad Anaeróbica

Capacidad Aeróbica
Capacidad Anaeróbica.

Se define como la capacidad del organismo para utilizar de forma eficiente el ATP «Adenosin Tri-Fosfato» contenido en las células musculares en forma de reserva energética al realizar actividades físicas de corta duración y de alta intensidad (ejercicio anaeróbico).

Vamos a determinar los diferentes sistemas energéticos durante una actividad física, para establecer una distinción entre la capacidad y potencia del sistema anaeróbico. La carga total de energía aprovechable para el desenvolvimiento de trabajo del sistema, se refiere a la capacidad energética del mismo.

La máxima carga de energía que puede liberarse por unidad de tiempo se refiere a la potencia energética de ese sistema. De esta manera existen dentro de las posibilidades del ser humano cuatro deferentes eventos metabólicos asociados con la performance anaeróbica:

  • Capacidad Anaeróbica Aláctica: Es el gasto energético total en un esfuerzo máximo que dura hasta 4-6 seg (se expresa en moles de ATP).
  • Potencia Anaeróbica Aláctica: Es el máximo nivel energético alcanzado (pico máximo) en un esfuerzo de Intensidad masiva que dura 4-6 seg (se expresa en moles de ATP/seg.).
  • Capacidad Anaeróbica Láctica: Es el gasto energético total de un esfuerzo máximo durante 30-40 seg (se expresa en moles de ATP).
  • Potencia Anaeróbica Láctica: Es el máximo nivel energético alcanzado (pico máximo) en un esfuerzo de Intensidad masiva durante 30-40 seg (se expresa en moles de ATP/min.).

Entrenamiento interválico de alta intensidad: optimiza el consumo de oxígeno y el tiempo hasta el agotamiento

HIIT PARA MEJORAR LA CAPACIDAD ANAERÓBICA
HIIT PARA MEJORAR LA CAPACIDAD ANAERÓBICA.

Un reciente estudio de Vaccari y col. investiga la forma de optimizar el consumo de oxígeno y el tiempo hasta el agotamiento aprovechando el comportamiento de la capacidad anaeróbica, que es una especie de tanque auxiliar de gasolina que le permite mantener pasos por encima de la velocidad crítica hasta que se agota.

Los entrenamientos HIIT son sesiones cortas (normalmente de no más de 1 minuto) de alta intensidad (>80% de la frecuencia cardíaca máxima), seguidas de una recuperación activa (∼60% de la frecuencia cardíaca máxima).

El ciclo de intervalo-recuperación se repite varias veces hasta formar un entrenamiento completo de aproximadamente 20 minutos.

Método del estudio

Se reclutaron nueve hombres activos no fumadores (34 ± 11 años; 79 ± 8 kg;V˙O2 máx.V˙O2 máx.52 ± 5 ml/min 1 ·kg1 ).  Fueron corredores sanos donde hacían sesiones de 3 entrenamientos a la semana. Realizaron de 9 a 11 días de prueba, separados por al menos 48 hs.

Las ideas del documento se basan en el concepto de «velocidad crítica», que ha estado apareciendo en la investigación relacionada con la resistencia con una frecuencia cada vez mayor en los últimos años. Básicamente, es el umbral que separa los esfuerzos sostenibles de los no sostenibles. Una vez que está corriendo más rápido que la velocidad crítica, el tiempo corre y pronto llegará al agotamiento.

Los investigadores probaron dos diseños de entrenamiento comunes: intervalos largos (3:00 fuertes, 2:00 fáciles, repetido hasta el agotamiento) e intervalos cortos (30 segundos fuertes, 20 segundos fáciles, repetido hasta el agotamiento).

Los compararon con un HIIT descendente con esfuerzos duros de 3:00, 2:00, 1:00, 0:45 y luego 0:30 repetidos hasta el agotamiento, con trotes de recuperación de dos tercios de la duración del intervalo duro anterior.

La idea es que comiences con intervalos largos mientras su capacidad anaeróbica esté bastante llena, y gradualmente pases a intervalos cortos a medida que se agote, de modo que siempre comiences tu intervalo de recuperación en un estado suficientemente fatigado.

Resultados

Los resultados fueron, una vez más, impresionantes. Aquí hay un gráfico que muestra la cantidad total de tiempo pasado por encima del 90 por ciento del VO2 máx., que es una zona que se cree que estimula grandes ganancias de condición física. A la izquierda están los intervalos cortos (SI); en el medio está el entrenamiento HIIT descendente, al que llaman “entrenamiento de intervalos decrecientes de alta intensidad” o HIDIT; a la derecha están los intervalos largos (LI).

gráfico que muestra la cantidad total de tiempo pasado por encima del 90 por ciento del VO2 máx.
Gráfico que muestra la cantidad total de tiempo pasado por encima del 90 por ciento del VO2 máx.

Aunque los tres entrenamientos implicaron correr hasta el agotamiento voluntario, los corredores pasaron casi diez minutos (579 segundos) trabajando a más del 90 por ciento del VO2 máximo durante el entrenamiento HIIT descendente, en comparación con aproximadamente la mitad de esa cantidad de tiempo durante los otros dos protocolos.

Esa es una diferencia plausible, impulsada principalmente, pero no del todo, por el hecho de que los sujetos pudieron seguir produciendo intervalos de 30 segundos al final del entrenamiento durante más tiempo que en los otros protocolos.

Conclusión

Pese a que los corredores tuvieron similar percepción del esfuerzo (RPE) y concentración de lactato en sangre, lograron más tiempo por encima del 90% de V˙O2 máx. y  tiempo hasta el agotamiento más largos al realizar un protocolo de carrera HIIT descendente, que los protocolos HIIT con intervalos largos y cortos.

Fisiológicamente éste protocolo genera similares adaptaciones, pero con aparente menor fatiga que otros protocolos. Por lo tanto, podría usarse en una fase de preparación general en un Ciclo de Entrenamiento Específico. 

El Entrenamiento interválico decreciente de alta intensidad (HIDIT): 3 min a alta intensidad y 2 min a baja intensidad; 2 min a alta intensidad y 1 min y 20 s a baja intensidad; 1 min a alta intensidad y 40 s a baja intensidad; 45 s a alta intensidad y 30 s a baja intensidad; y finalmente, 30 s a alta intensidad y 20 s a baja intensidad repetidos hasta el agotamiento volitivo del sujeto parece ser un entrenamiento a incluir en aquellos que buscan mejorar en carreras de resistencia.

Para obtener una planificación individualizada te puedes unir a nuestra comunidad en Instagram o Facebook, o también escribirnos para seguir avanzando en el deporte de resistencia. ¡VULTUR ADVENTURE TEAM!

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