CONTROL Y DISTRIBUCIÓN DE LA INTENSIDAD EN EL ENTRENAMIENTO: EL MODELO POLARIZADO SOBRE EL RENDIMIENTO FÍSICO Y VARIABLES FISIOLÓGICAS.
Palabras clave:
Entrenamiento polarizado, modelo polarizado, distribución de la intensidad, control de la intensidad.
Resumen
El control y la distribución de la intensidad en el entrenamiento son de interés científico y deportivo. Actualmente, no existe consenso sobre las intensidades más eficientes para obtener las mejoras en el rendimiento y la salud. Creciente evidencia expone que el modelo polarizado, ejerce un mayor impacto en variables fisiológicas y de rendimiento en sujetos altamente entrenados, sin embargo, se desconoce su aplicabilidad al ámbito sanitario. El objetivo: de esta revisión es recopilar y sintetizar la evidencia sobre el control de la intensidad y la distribución del modelo polarizado. Métodos: se revisaron las bases de datos Pubmed y Web of Science, entre los años 2000 al 2016, incorporando las palabras claves: polarized training; polarized training model; training intensity distribution, control intensity distribution. Conclusión: la evidencia indica que el entrenamiento polarizado ha reportado importantes mejoras de rendimiento y en variables fisiológicas relacionadas a la salud en comparación a otros tipos de distribución, por lo que se sugiere diseñar programas de ejercicio basado en este modelo para ser aplicados en diversas poblaciones.
Citas
1. American College Sport Medicine. Manual de ASCM para la valoración y prescripción de ejercicios: tercera edición; Editorial Paidotribo; 2014. p. 152-180.
2. Arbab-Zadeh A, Perhonen M, Howden E, Peshock R, Zhang R, Adams-Huet B, et al. Cardiac remodeling in response to 1 year of intensive endurance training. Circulation 2014; 130 (24): 2152-61.
3. Bacon AP, Carter RE, Ogle EA, Joyner MJ. VO2max trainability and high intensity interval training in humans: a meta-analysis. PLoS One. 2013;8(9):e73182. doi: 10.1371/journal.pone.0073182. PubMed PMID: 24066036; PubMed Central PMCID: PMCPMC3774727.
4. Baggish AL, Wang F, Weiner RB, Elinoff JM, Tournoux F, Boland A, et al. Training-specific changes in cardiac structure and function: a prospective and longitudinal assessment of competitive athletes. J Appl Physiol (1985). 2008;104(4):1121-8. doi: 10.1152/japplphysiol.01170.2007. PubMed PMID: 18096751.
5. Billat LV. Use of blood lactate measurements for prediction of exercise performance and for control of training. Recommendations for longdistance running. Sports Med 1996;22(3):157–75.
6. Boullosa D, Nakamura F, Ruiz J. Effectiveness of polarized training for rowing performance. Int J Sports Physiol Perform 2010; 5 (4): 431-2; 432-6.
7. Boullosa D, Abreu L, Varela-Sanz A, Mujika I. Do Olympic Athletes Train as in the Paleolithic Era? Sports Med 2013; 43 (10): 909-17.
8. Boullosa D, Abreu L, Tonello L, Hofmann P, Leicht A. Exercise is medicine: case report of a woman with smoldering multiple myeloma. Med Sci Sports Exerc 2013; 45 (7): 1223-28.
9. Boullosa D, Leicht A, Tuimil J. Impact of fire-fighters training on a female with smoldering multiple myeloma. J Sports Med Phys Fitness 2010; 50 (3): 326-9.
10. Bosquet L, Leger L, Legros P. Methods to determine aerobic endurance. Sports Med 2002; (11):675–700.
11. Buchheit M, Laursen P. High-intensity interval training, solutions to the programming puzzle: Part I: cardiopulmonary emphasis. Sports Med 2013; 43 (5): 313–38.
12. Burgomaster, K, Howarth, K, Phillips, S., Rakobowchuk M, Macdonald M, McGee S, et al. Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol 2008; 586 (1): 151-60.
13. Daussin F, Ponsot E, Dufour S, Lonsdorfer-Wolf E, Doutreleau S, Geny B, et al. Improvement of V˙ O2max, by cardiac output and oxygen extraction adaptation during intermittent versus continuous endurance training. Eur J Appl Physiol. 2007; 101 (3): 377–83.
14. Esteve-Lanao J. Capítulo IV. Prescripción de ejercicio aeróbico. Personal Training Entrenamiento Personal Bases, fundamentos y aplicaciones. 2a ed.Barcelona: Editorial Inde; 2007. p. 69-86.
15. Esteve-Lanao J, San Juan A, Earnest C, Foster C, Lucia A. How do endurance runners actually train? Relationship with competition performance. Med Sci Sports Exerc 2005; 37 (3): 496-504.
16. Esteve-Lanao J, Foster C, Seiler S, Lucia A. Impact of training intensity distribution on performance in endurance athletes. J Strength Cond Res 2007; 21 (3): 943-9.
17. Friederike Scharhag -Rosenberger, Tim Meyer, Nina Gäßler, Oliver Faude, Wilfried Kindermann; Exercise at given percentages of VO2max: Heterogeneous metabolic responses between individuals. Journal of Science and Medicine in Sport 13 (2010) 74–79.
18. Fiuza-Luces C, Garatachea N, Berger N, Lucia A. Exercise is the Real Polypill. Physiology; 2013; 28 (5): 330-58.
19. Kessler HS, Sisson SB, Short KR. The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Med. 2012;42(6):489-509. doi: 10.2165/11630910-000000000-00000. PubMed PMID: 22587821.
20. Knight E, Stuckey MI, Petrella RJ. Prescribing physical activity through primary care: does activity intensity matter? Phys Sportsmed. 2014 Sep;42(3):78–89.
21. Laursen PB, Jenkins DG. The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes. Sports Med. 2002; 32(1):53-73. PubMed PMID: 11772161.
22. Laursen P. Training for intense exercise performance: high intensity or high volume training? Scand J Med Sci Sports 2010; 20 (2): 1-10.
23. Macpherson RE, Hazell TJ, Olver TD, Paterson DH, Lemon PW. Run sprint interval training improves aerobic performance but not maximal cardiac output. Med Sci Sports Exerc. 2011;43(1):115-22. doi: 10.1249/MSS.0b013e3181e5eacd. PubMed PMID: 20473222.
24. Milanovic Z, Sporis G, Weston M. Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. Sports Med. 2015;45(10):1469-81. doi: 10.1007/s40279-015-0365-0. PubMed PMID: 26243014.
25. Montero D, Cathomen A, Jacobs RA, Fluck D, de Leur J, Keiser S, et al. Haematological rather than skeletal muscle adaptations contribute to the increase in peak oxygen uptake induced by moderate endurance training. J Physiol. 2015;593(20):4677-88. doi: 10.1113/JP270250. PubMed PMID: 26282186; PubMed Central PMCID: PMCPMC4606528.
26. Muñoz I, Seiler S, Bautista J, España J, Larumbe E, Esteve-Lanao J. Does Polarized Training Improve Performance in Recreational Runners?. Int J Sports Physiol Perform 2014; 9(2): 265-72.
27. Neal C, Hunter A, Brennan L, O’Sullivan A, Hamilton D, DeVito G, et al. Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists. J Appl Physiol 2013; 114 (10): 461–471
28. Osler ME, Fritz T, Caidahl K, Krook A, Zierath JR, Wallberg-Henriksson H. Changes in gene expression in responders and nonresponders to a low-intensity walking intervention. Diabetes Care. 2015 Jun; 38(6):1154–60.
29. O’Keefe J, Vogel R, Lavie C, Cordain L. Exercise like a hunter-gatherer: a prescription for organic physical fitness. Prog Cardiovasc Dis 2011; 53 (6): 471-9.
30. O’Keefe J, Vogel R, Lavie C, Cordain L. Achieving hunter-gatherer fitness in the 21(st) century: back to the future. Am J Med 2010; 123 (12): 1082-6.
31. Scharhag-Rosenberger F, Meyer T, Walitzek S, Kindermann W., 2010). Effects of one year aerobic endurance training on resting metabolic rate and exercise fat oxidation in previously untrained men and women. Metabolic endurance training adaptations.
Int J Sports Med. 2010 Jul; 31(7):498-504. doi: 10.1055/s-0030-1249621
32. Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform 2010; 5 (5): 276–91.
33. Seiler S, Haugen O, Kuffel E. Autonomic recovery after exercise in trained athletes: intensity and duration effects. Med Sci Sports Exerc 2007; 39 (8):1366-73.
34. Stoggl T, Sperlich B. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Front Physiol. 2014;5:33. doi: 10.3389/fphys.2014.00033. PubMed PMID: 24550842; PubMed Central PMCID: PMCPMC3912323.
35. Sloth M, Sloth D, Overgaard K, Dalgas U. Effects of sprint interval training on Vo2max and aerobic exercise performance: A systematic review and meta-analysis. Scand J Med Sci Sports. 2013;23(6):e341-52. doi: 10.1111/sms.12092. PubMed PMID: 23889316.
36. Stoggl TL, Sperlich B. The training intensity distribution among well-trained and elite endurance athletes. Front Physiol. 2015;6:295. doi: 10.3389/fphys.2015.00295. PubMed PMID: 26578968; PubMed Central PMCID: PMCPMC4621419.
37. Stöggl T, Sperlich B. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Front Physiol. 2014; 5:33.
38. Tonnessen E, Sylta O, Haugen TA, Hem E, Svendsen IS, Seiler S. The road to gold: training and peaking characteristics in the year prior to a gold medal endurance performance. PLoS One. 2014;9(7):e101796. doi: 10.1371/journal.pone.0101796. PubMed PMID: 25019608; PubMed Central PMCID: PMCPMC4096917.
39. Weston M, Taylor KL, Batterham AM, Hopkins WG. Effects of low-volume high-intensity interval training (HIT) on fitness in adults: a meta-analysis of controlled and non-controlled trials. Sports Med. 2014;44(7):1005-17. doi: 10.1007/s40279-014-0180-z. PubMed PMID: 24743927; PubMed Central PMCID: PMCPMC4072920.
40. Wolpern A, Burgos D, Janot J, Dalleck L. Is a threshold-based model a superior method to the relative percent concept for establishing individual exercise intensity? a randomized controlled trial. BMC Sports Sci Med Rehabil (2015). 7:16 doi 10.1186/s13102-015-0011-z
2. Arbab-Zadeh A, Perhonen M, Howden E, Peshock R, Zhang R, Adams-Huet B, et al. Cardiac remodeling in response to 1 year of intensive endurance training. Circulation 2014; 130 (24): 2152-61.
3. Bacon AP, Carter RE, Ogle EA, Joyner MJ. VO2max trainability and high intensity interval training in humans: a meta-analysis. PLoS One. 2013;8(9):e73182. doi: 10.1371/journal.pone.0073182. PubMed PMID: 24066036; PubMed Central PMCID: PMCPMC3774727.
4. Baggish AL, Wang F, Weiner RB, Elinoff JM, Tournoux F, Boland A, et al. Training-specific changes in cardiac structure and function: a prospective and longitudinal assessment of competitive athletes. J Appl Physiol (1985). 2008;104(4):1121-8. doi: 10.1152/japplphysiol.01170.2007. PubMed PMID: 18096751.
5. Billat LV. Use of blood lactate measurements for prediction of exercise performance and for control of training. Recommendations for longdistance running. Sports Med 1996;22(3):157–75.
6. Boullosa D, Nakamura F, Ruiz J. Effectiveness of polarized training for rowing performance. Int J Sports Physiol Perform 2010; 5 (4): 431-2; 432-6.
7. Boullosa D, Abreu L, Varela-Sanz A, Mujika I. Do Olympic Athletes Train as in the Paleolithic Era? Sports Med 2013; 43 (10): 909-17.
8. Boullosa D, Abreu L, Tonello L, Hofmann P, Leicht A. Exercise is medicine: case report of a woman with smoldering multiple myeloma. Med Sci Sports Exerc 2013; 45 (7): 1223-28.
9. Boullosa D, Leicht A, Tuimil J. Impact of fire-fighters training on a female with smoldering multiple myeloma. J Sports Med Phys Fitness 2010; 50 (3): 326-9.
10. Bosquet L, Leger L, Legros P. Methods to determine aerobic endurance. Sports Med 2002; (11):675–700.
11. Buchheit M, Laursen P. High-intensity interval training, solutions to the programming puzzle: Part I: cardiopulmonary emphasis. Sports Med 2013; 43 (5): 313–38.
12. Burgomaster, K, Howarth, K, Phillips, S., Rakobowchuk M, Macdonald M, McGee S, et al. Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol 2008; 586 (1): 151-60.
13. Daussin F, Ponsot E, Dufour S, Lonsdorfer-Wolf E, Doutreleau S, Geny B, et al. Improvement of V˙ O2max, by cardiac output and oxygen extraction adaptation during intermittent versus continuous endurance training. Eur J Appl Physiol. 2007; 101 (3): 377–83.
14. Esteve-Lanao J. Capítulo IV. Prescripción de ejercicio aeróbico. Personal Training Entrenamiento Personal Bases, fundamentos y aplicaciones. 2a ed.Barcelona: Editorial Inde; 2007. p. 69-86.
15. Esteve-Lanao J, San Juan A, Earnest C, Foster C, Lucia A. How do endurance runners actually train? Relationship with competition performance. Med Sci Sports Exerc 2005; 37 (3): 496-504.
16. Esteve-Lanao J, Foster C, Seiler S, Lucia A. Impact of training intensity distribution on performance in endurance athletes. J Strength Cond Res 2007; 21 (3): 943-9.
17. Friederike Scharhag -Rosenberger, Tim Meyer, Nina Gäßler, Oliver Faude, Wilfried Kindermann; Exercise at given percentages of VO2max: Heterogeneous metabolic responses between individuals. Journal of Science and Medicine in Sport 13 (2010) 74–79.
18. Fiuza-Luces C, Garatachea N, Berger N, Lucia A. Exercise is the Real Polypill. Physiology; 2013; 28 (5): 330-58.
19. Kessler HS, Sisson SB, Short KR. The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Med. 2012;42(6):489-509. doi: 10.2165/11630910-000000000-00000. PubMed PMID: 22587821.
20. Knight E, Stuckey MI, Petrella RJ. Prescribing physical activity through primary care: does activity intensity matter? Phys Sportsmed. 2014 Sep;42(3):78–89.
21. Laursen PB, Jenkins DG. The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes. Sports Med. 2002; 32(1):53-73. PubMed PMID: 11772161.
22. Laursen P. Training for intense exercise performance: high intensity or high volume training? Scand J Med Sci Sports 2010; 20 (2): 1-10.
23. Macpherson RE, Hazell TJ, Olver TD, Paterson DH, Lemon PW. Run sprint interval training improves aerobic performance but not maximal cardiac output. Med Sci Sports Exerc. 2011;43(1):115-22. doi: 10.1249/MSS.0b013e3181e5eacd. PubMed PMID: 20473222.
24. Milanovic Z, Sporis G, Weston M. Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. Sports Med. 2015;45(10):1469-81. doi: 10.1007/s40279-015-0365-0. PubMed PMID: 26243014.
25. Montero D, Cathomen A, Jacobs RA, Fluck D, de Leur J, Keiser S, et al. Haematological rather than skeletal muscle adaptations contribute to the increase in peak oxygen uptake induced by moderate endurance training. J Physiol. 2015;593(20):4677-88. doi: 10.1113/JP270250. PubMed PMID: 26282186; PubMed Central PMCID: PMCPMC4606528.
26. Muñoz I, Seiler S, Bautista J, España J, Larumbe E, Esteve-Lanao J. Does Polarized Training Improve Performance in Recreational Runners?. Int J Sports Physiol Perform 2014; 9(2): 265-72.
27. Neal C, Hunter A, Brennan L, O’Sullivan A, Hamilton D, DeVito G, et al. Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists. J Appl Physiol 2013; 114 (10): 461–471
28. Osler ME, Fritz T, Caidahl K, Krook A, Zierath JR, Wallberg-Henriksson H. Changes in gene expression in responders and nonresponders to a low-intensity walking intervention. Diabetes Care. 2015 Jun; 38(6):1154–60.
29. O’Keefe J, Vogel R, Lavie C, Cordain L. Exercise like a hunter-gatherer: a prescription for organic physical fitness. Prog Cardiovasc Dis 2011; 53 (6): 471-9.
30. O’Keefe J, Vogel R, Lavie C, Cordain L. Achieving hunter-gatherer fitness in the 21(st) century: back to the future. Am J Med 2010; 123 (12): 1082-6.
31. Scharhag-Rosenberger F, Meyer T, Walitzek S, Kindermann W., 2010). Effects of one year aerobic endurance training on resting metabolic rate and exercise fat oxidation in previously untrained men and women. Metabolic endurance training adaptations.
Int J Sports Med. 2010 Jul; 31(7):498-504. doi: 10.1055/s-0030-1249621
32. Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform 2010; 5 (5): 276–91.
33. Seiler S, Haugen O, Kuffel E. Autonomic recovery after exercise in trained athletes: intensity and duration effects. Med Sci Sports Exerc 2007; 39 (8):1366-73.
34. Stoggl T, Sperlich B. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Front Physiol. 2014;5:33. doi: 10.3389/fphys.2014.00033. PubMed PMID: 24550842; PubMed Central PMCID: PMCPMC3912323.
35. Sloth M, Sloth D, Overgaard K, Dalgas U. Effects of sprint interval training on Vo2max and aerobic exercise performance: A systematic review and meta-analysis. Scand J Med Sci Sports. 2013;23(6):e341-52. doi: 10.1111/sms.12092. PubMed PMID: 23889316.
36. Stoggl TL, Sperlich B. The training intensity distribution among well-trained and elite endurance athletes. Front Physiol. 2015;6:295. doi: 10.3389/fphys.2015.00295. PubMed PMID: 26578968; PubMed Central PMCID: PMCPMC4621419.
37. Stöggl T, Sperlich B. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Front Physiol. 2014; 5:33.
38. Tonnessen E, Sylta O, Haugen TA, Hem E, Svendsen IS, Seiler S. The road to gold: training and peaking characteristics in the year prior to a gold medal endurance performance. PLoS One. 2014;9(7):e101796. doi: 10.1371/journal.pone.0101796. PubMed PMID: 25019608; PubMed Central PMCID: PMCPMC4096917.
39. Weston M, Taylor KL, Batterham AM, Hopkins WG. Effects of low-volume high-intensity interval training (HIT) on fitness in adults: a meta-analysis of controlled and non-controlled trials. Sports Med. 2014;44(7):1005-17. doi: 10.1007/s40279-014-0180-z. PubMed PMID: 24743927; PubMed Central PMCID: PMCPMC4072920.
40. Wolpern A, Burgos D, Janot J, Dalleck L. Is a threshold-based model a superior method to the relative percent concept for establishing individual exercise intensity? a randomized controlled trial. BMC Sports Sci Med Rehabil (2015). 7:16 doi 10.1186/s13102-015-0011-z
Publicado
2016-12-31
Cómo citar
Zapata-Lamana, R. (2016, diciembre 31). CONTROL Y DISTRIBUCIÓN DE LA INTENSIDAD EN EL ENTRENAMIENTO: EL MODELO POLARIZADO SOBRE EL RENDIMIENTO FÍSICO Y VARIABLES FISIOLÓGICAS. Revista Horizonte Ciencias De La Actividad Física, 7(2), 18-29. Recuperado a partir de http://revistahorizonte.ulagos.cl/index.php/horizonte/article/view/75
Sección
CIENCIAS DEL DEPORTE Y EL ACONDICIONAMIENTO FÍSICO / SPORT SCIENCES AND PHYSICAL
