ÍNDICE DE PERCEPCIÓN DEL ESFUERZO

Veremos cómo el índice de percepción del esfuerzo o RPE es una herramienta muy fiable sobre como estamos gestionando la intensidad y esfuerzo durante una actividad. Es una forma de asociar las sensaciones a la producción energética.

Como hemos vista en el artículo 5 razones para usar Strava tenemos una función en la pantalla de guardar o editar actividad, debes usar el control deslizante debajo de Esfuerzo percibido para seleccionar el nivel de intensidad general de la actividad. 

En la app. en función de cada actividad, puedes optar por utilizar el esfuerzo percibido en lugar de la frecuencia cardíaca para contribuir al Estado físico y al Esfuerzo relativo. El valor predeterminado serán los datos de frecuencia cardíaca o la potencia para los recorridos registrados con un medidor de potencia. Sin embargo, seleccionar esta opción le permite obtener crédito si tu frecuencia cardíaca registrada fue inexacta o no se encuentra por completo en relación a la actividad.

Índice de Esfuerzo Percibido (RPE)

Índice de Esfuerzo Percibido (RPE)
Índice de Esfuerzo Percibido (RPE) en el Trail Running

La RPE (rate of perceived exertion) por sus siglas en inglés, se define como la intensidad subjetiva de esfuerzo, tensión, malestar y/o fatiga que se experimenta durante el ejercicio físico, según autores.

Este parámetro o indicador del esfuerzo está basado en la propia percepción del sujeto, según estudios, sobre el grado de fatiga o intensidad del esfuerzo que siente, reflejando de este modo una medida global e integrada del nivel de esfuerzo.

La percepción subjetiva del esfuerzo se valora a través de escalas graduadas numéricamente que presentan descriptores visuales o pictogramas donde el sujeto identifica su percepción de esfuerzo o fatiga durante o inmediatamente después de la realización del ejercicio.

Escala de Borg

Escala de Esfuerzo Percibido
Escala de Esfuerzo Percibido del 6 al 20

La escala Borg de esfuerzo percibido mide la gama entera del esfuerzo que el individuo percibe al hacer ejercicio. Esta escala da criterios para hacerle ajustes a la intensidad de ejercicio, o sea, a la carga de trabajo, y así pronosticar y dictaminar las diferentes intensidades del ejercicio en los deportes y en la rehabilitación médica (BORG, 1982).

Se puede usar tanto en el atletismo o trail running, en la astronáutica, la industria y ambientes militares, como en las situaciones cotidianas. El concepto del esfuerzo percibido es una valoración subjetiva que indica la opinión del sujeto respecto a la intensidad del trabajo realizado (MORGAN, 1973).

El sujeto que hace el ejercicio debe asignar un número del 6 al 20, para representar la sensación subjetiva de la cantidad de trabajo desempeñado. La escala es una herramienta valiosa dentro del ámbito del desempeño humano, en que a menudo la consideración importante no es tanto «lo que haga el individuo» «sino» «lo que cree que hace» (MORGAN, 1973).

En el atletismo o deporte de resistencia cada número de la escala original de 6-20 corresponde a una frecuencia cardiaca aproximada que se calcula multiplicando el valor de la RPE por 10. Por ejemplo: una RPE de 6 reflejaría una FC de 60 latidos/minuto. Obviamente, esta fórmula es aproximada y en sus resultados influyen diversos factores como la edad y el nivel de forma física/ entrenamiento.

Modificación de la Escala de Borg

Escala de Borg modificada del 1 al 10
Escala de Borg modificada del 1 al 10

La escala de Borg original luego fue modificada de 6-20 a 0-10. Estas presentan diferencias significativas:

  • La escala original presenta el problema de los casos en que la Frecuencia Cardíaca Máxima, como en sujetos de edad avanzada, se encuentra muy por debajo de los 200 latidos.
  • En estos casos puede ser adecuado utilizar la escala de 0-10.
  • Por otro lado la escala original asocia los nivel a datos de Frecuencia Cardíaca, mientras la escala modificada indica grados de estrés por encima de un nivel de reposo, o cuán duro es el ejercicio por encima de un nivel mínimo de esfuerzo.

Con independencia de la escala que se emplee, los índices numéricos de ambas se asocian con objetivos que describen el nivel de esfuerzo. Estos índices comprenden desde “ningún esfuerzo” hasta “esfuerzo máximo” (6-20), o desde “nada en absoluto” hasta “máximo absoluto” (0-10).

Escala de Esfuerzo Percibido de Foster

Escala de Esfuerzo Percibido de Foster
Escala de Esfuerzo Percibido de Foster

La siguiente escala fue propuesta por Foster, y es útil tanto para el control de la carga interna de entrenamiento durante el esfuerzo como para aplicar en el período de recuperación, y calcular el impacto global de la sesión de entrenamiento a través del training impulse (TRIMP) o impulso de entrenamiento.

Es un método para cuantificar la carga interna de la sesión de entrenamiento, es decir, el estrés fisiológico aplicado sobre el deportista que será el que determine las adaptaciones del entrenamiento. Propuesto originalmente por Foster.

En un estudio, Foster y sus col. concluyeron que el RPE de la sesión parece ser un método viable para cuantificar la intensidad del entrenamiento de resistencia, generalmente comparable al entrenamiento aeróbico. Sin embargo, el RPE de la sesión puede subestimar significativamente la intensidad promedio calificada inmediatamente después de cada serie.

Limitaciones:
  • Subjetivo
  • Imposibilidad de comparar entre sujetos.
  • Limitaciones por variaciones de la autoevaluación.
  • Incluye el tiempo total de la sesión, sin tener en cuenta las pausas.
Ventajas:
  • Sencillo
  • Fácil de calcular e interpretar.
  • No requiere instrumental
  • Buena correlación con métodos “objetivos” (Foster, 2001; Kjerland, 2006; Sweet et al, 2004)
  • Utilizable en todos los deportes
  • Permite cuantificar el entrenamiento de la fuerza.
  • Validado para esfuerzos de alta intensidad.

Precisión autoevaluada de la RPE

El cerebro y sistema nervioso
El cerebro y sistema nervioso

Tras décadas intentando averiguar cuál es el factor limitante del rendimiento, se llegó a la conclusión de que no está en nuestros músculos o pulmones, sino en nuestro cerebro (detalledetalle). Como ya sabemos, el cerebro integra multitud de variables y nos hace sentir un determinado nivel de esfuerzo, precisamente lo que intenta estimar el RPE.

Según la ciencia,  la capacidad de autorregulación es una habilidad más, que irás perfeccionando con la práctica. Cuanto más escuches a tu cuerpo, más válidas serán tus percepciones de esfuerzo (estudio). Por tanto, cuanto más novato seas, menos debes desviarte del plan.

Conclusión

En el entrenamiento en general, y en los que la fatiga tenga una importancia especial, como son los de resistencia como el Trail Running, la percepción de la fatiga debe ser controlada de manera concreta.

Se ha demostrado que los factores fisiológicos tienen una mayor influencia sobre la percepción de la fatiga que los psicológicos (Borg, 1982; en Osorio Lozano, 2001).

Es muy posible, como piensa Borg (1970) en Barrios Duarte (2002), que todas estas sensaciones se vean integradas en una determinada estructura con el objeto de percibirlas como una sensación total. De todas formas, el estudio de la percepción del esfuerzo ha sido llevado a cabo, tanto por fisiólogos como por psicólogos y médicos deportivos.

Borg (1970) y Barrios Duarte (2002) han confeccionado unas escalas que permiten valorar la percepción del ejercicio y que posteriormente modificó, acortando el número de grados desde 20 en la primera a 10 en la última.

Estas escalas obtienen correlaciones lineales muy altas con otros indicadores, como la intensidad del ejercicio y la frecuencia cardiaca. No obstante, trabajos posteriores realizados por Morgan (1981), y Osorio Lozano (2001), demuestran que la escala es más de naturaleza aleatoria que lineal.

Se han valorado diferentes métodos para el control psicológico y del entrenamiento en los deportes de resistencia, y se han realizado sugerencias específicas respecto a su empleo en las condiciones del trabajo cotidiano.

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