{"id":114477,"date":"2021-12-20T10:50:15","date_gmt":"2021-12-20T13:50:15","guid":{"rendered":"https:\/\/barcainnovationhub.com\/?p=114477"},"modified":"2021-12-20T10:50:17","modified_gmt":"2021-12-20T13:50:17","slug":"descansos-entre-series-durant-lentrenament-per-a-la-millora-de-la-forca","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/descansos-entre-series-durant-lentrenament-per-a-la-millora-de-la-forca\/","title":{"rendered":"Descansos entre s\u00e8ries durant l&#8217;entrenament per a la millora de la for\u00e7a"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>Una planificaci\u00f3 correcta d&#8217;un programa d&#8217;entrenament de for\u00e7a inclou la manipulaci\u00f3 de variables com la selecci\u00f3 i ordre d&#8217;execuci\u00f3 dels exercicis, el volum, la freq\u00fc\u00e8ncia i la intensitat de l&#8217;entrenament, la velocitat de moviment i el descans entre s\u00e8ries. 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planificaci\u00f3 correcta d&#8217;un programa d&#8217;entrenament de for\u00e7a inclou la manipulaci\u00f3 de variables com la selecci\u00f3 i ordre d&#8217;execuci\u00f3 dels exercicis, el volum, la freq\u00fc\u00e8ncia i la intensitat de l&#8217;entrenament, la velocitat de moviment i el descans entre s\u00e8ries. El volum (n\u00famero de s\u00e8ries i repeticions) i la intensitat han gaudit al llarg dels anys de m\u00e9s atenci\u00f3, ja que, tradicionalment, s\u00f3n les que millor s&#8217;han relacionat amb la for\u00e7a i la hipertr\u00f2fia muscular. Per\u00f2 dit aix\u00f2, el descans entre s\u00e8ries, que tot sovint s&#8217;ignora, pot exercir un paper crucial a l&#8217;objectiu que perseguim. La durada d&#8217;aquest descans ha de ser suficient per permetre la reposici\u00f3 d&#8217;ATP i fosfocreatina, i l&#8217;eliminaci\u00f3 del lactat acumulat. Malgrat la seva import\u00e0ncia, la durada id\u00f2nia de l&#8217;interval de descans entre s\u00e8ries i exercicis, quan parlem d&#8217;entrenar la for\u00e7a, no est\u00e0 plenament establerta.<\/strong><\/p>\n<h2><strong>Quant temps s\u2019ha de descansar entre s\u00e8ries?<\/strong><\/h2>\n<p><strong>Aquesta \u00e9s una de les grans preguntes que probablement es fa qualsevol persona interessada en el m\u00f3n de la for\u00e7a, ja que es tracta d&#8217;un dels aspectes m\u00e9s importants de cara a aconseguir les adaptacions desitjades. Una de les principals dificultats que ens trobem a l&#8217;hora de determinar el per\u00edode \u00f2ptim de recuperaci\u00f3 entre s\u00e8ries \u00e9s que el temps necessari per a una recuperaci\u00f3 completa dependr\u00e0 de molts altres factors. Per exemple:<\/strong><\/p>\n<ul>\n<li><strong>la intensitat de l&#8217;entrenament, <\/strong><\/li>\n<li><strong>la magnitud de la c\u00e0rrega, <\/strong><\/li>\n<li><strong>el sexe, <\/strong><\/li>\n<li><strong>l&#8217;edat, <\/strong><\/li>\n<li><strong>el nivell d&#8217;experi\u00e8ncia de l&#8217;individu,<\/strong><\/li>\n<li><strong>el tipus de fibra i<\/strong><\/li>\n<li><strong>la gen\u00e8tica influiran en l&#8217;elecci\u00f3 de l&#8217;interval de descans.<sup>1\u20134<\/sup><\/strong><\/li>\n<\/ul>\n<p><strong>L&#8217;evid\u00e8ncia sorgida durant aquests \u00faltims anys ha demostrat que diferents temps de descans entre s\u00e8ries poden produir diferents respostes agudes i adaptacions cr\u00f2niques. El Col\u00b7legi Americ\u00e0 de Medicina de l&#8217;Esport, la principal instituci\u00f3 en mat\u00e8ria d&#8217;exercici i salut, recomanava a les seves guies d&#8217;entrenament de for\u00e7a per a persones adultes utilitzar per\u00edodes de descans d&#8217;almenys 2\u20133 minuts pels exercicis que impliquessin les c\u00e0rregues m\u00e9s grans, independentment del nivell previ d&#8217;experi\u00e8ncia en entrenament de for\u00e7a de la persona.<sup>5<\/sup> Per a la resta d&#8217;exercicis establia que pot ser suficient un per\u00edode de descans m\u00e9s curt, 1\u20132 minuts.<sup>5<\/sup> Pel que fa a les adaptacions cr\u00f2niques, una revisi\u00f3 de 35 estudis publicada a la prestigiosa Sports Medicine va concloure que amb per\u00edodes de descans d&#8217;entre 3\u20135 minuts es produeixen els guanys m\u00e9s destacats en for\u00e7a.<sup>6<\/sup><\/strong><\/p>\n<p><strong>M\u00e9s recentment, una revisi\u00f3 sistem\u00e0tica va tractar de determinar el descans \u00f2ptim entre s\u00e8ries i exercicis per maximitzar les adaptacions amb \u00e8xit a trav\u00e9s de l&#8217;entrenament de for\u00e7a.<sup>7<\/sup> L&#8217;an\u00e0lisi dels 23 estudis i 491 subjectes inclosos va establir que, en persones entrenades, tot i que per\u00edodes curts de descans (&lt; 60 segons) promouen millores en la for\u00e7a, els increments m\u00e9s destacats es van aconseguir amb descansos superiors als 2 minuts. En el cas d&#8217;aquells sense experi\u00e8ncia pr\u00e8via en aquesta mena d&#8217;entrenament, sembla que descansos d&#8217;entre 60\u2013120 segons s\u00f3n suficients per aconseguir millores en la for\u00e7a.<sup>7<\/sup>\u00a0 <\/strong><\/p>\n<p><strong>Un dels motius principals se centraria en el fet que els per\u00edodes de descans m\u00e9s prolongats permeten m\u00e9s volum d&#8217;entrenament (major nombre de repeticions),<sup>8,9<\/sup> podent aix\u00ed contribuir a maximitzar els guanys de for\u00e7a. En aquest context, el m\u00e8tode pausa-descans (o <em>rest-pause training<\/em>) ha estat proposat recentment (entre altres t\u00e8cniques d&#8217;entrenament com les s\u00e8ries descendents o <em>drop-sets <\/em>i les supers\u00e8ries), per augmentar el volum d&#8217;entrenament de manera m\u00e9s eficient, \u00e9s a dir, emprant menys temps d&#8217;entrenament.<sup>10<\/sup> El m\u00e8tode pausa-descans consisteix a fraccionar un n\u00famero determinat de repeticions totals d&#8217;una s\u00e8rie en diverses minis\u00e8ries, amb el descans just entre cadascuna per mantenir la c\u00e0rrega. No obstant aix\u00f2, els resultats d&#8217;un estudi sobre els efectes longitudinals d&#8217;aquest m\u00e8tode (una s\u00e8rie fins a la fallada al 80% de 1-RM amb un interval de descans de 20 segons entre minis\u00e8ries fins a completar un total de 18 repeticions) van revelar que l&#8217;augment de la for\u00e7a va ser similar quan es va comparar amb un programa d&#8217;entrenament tradicional (3 s\u00e8ries de 6 repeticions al 80% de 1-RM, amb 2 minuts de descans entre s\u00e8ries).<sup>11<\/sup> Aix\u00f2 s\u00ed, el temps total per completar una sessi\u00f3 tradicional va ser de 57 minuts i en el cas del m\u00e8tode pausa-descans va ser de 35 minuts.<sup>11<\/sup><\/strong><\/p>\n<h2><strong>Conclusions<\/strong><\/h2>\n<p><strong>Tot i que el temps de recuperaci\u00f3 idoni sembla dependre de molts factors, cosa que fa que, avui dia, es desconegui el per\u00edode \u00f2ptim de descans entre s\u00e8ries i exercici, s\u00ed que sembla clar que s\u00f3n recomanables intervals de descans llargs (per sobre dels 2 minuts) per maximitzar els guanys en for\u00e7a. A m\u00e9s, un descans inadequat pot implicar efectes secundaris importants com una fatiga major. At\u00e8s que aquests entrenaments centrats en desenvolupar la for\u00e7a s\u00f3n molt intensos, buscant en molts casos la fallada muscular, si no ens recuperem adequadament, la possibilitat de lesi\u00f3 augmentar\u00e0. Finalment, els professionals de l&#8217;exercici sempre hem de tenir en compte aquests estudis per con\u00e8ixer de manera objectiva quines estrat\u00e8gies s\u00f3n les m\u00e9s eficaces per aconseguir el nostre objectiu, per\u00f2 sempre donant prioritat al principi d&#8217;individualitzaci\u00f3 de l&#8217;entrenament, donada la variabilitat de respostes entre diferents persones.<\/strong><\/p>\n<h4 style=\"text-align: left;\"><strong>Refer\u00e8ncies:<\/strong><\/h4>\n<ol>\n<li style=\"text-align: left;\"><strong>Suchomel TJ, <em>et al<\/em>. The Importance of Muscular Strength: Training Considerations. <em>Sports Med.<\/em> 48, 765\u2013785 (2018).<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Ratamess NA, <em>et al.<\/em> The effects of rest interval length on acute bench press performance: the influence of gender and muscle strength. <em>J. strength Cond. Res.<\/em> 26, 1817\u20131826 (2012).<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Willardson JM. A brief review: factors affecting the length of the rest interval between resistance exercise sets. <em>J. strength Cond. Res.<\/em> 20, 978\u2013984 (2006).<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Tibana RA, <em>et al.<\/em> Higher muscle performance in adolescents compared with adults after a resistance training session with different rest intervals. <em>J. strength Cond. Res.<\/em> 26, 1027\u20131032 (2012).<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. <em>Med. Sci. Sports Exerc.<\/em> 41, 687\u2013708 (2009).<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>De Salles BF, <em>et al.<\/em> Rest interval between sets in strength training. <em>Sport. Med.<\/em> 39, 766\u2013777 (2009).<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Grgic J, <em>et al<\/em>. Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review. <em>Sports Med.<\/em> 48, 137\u2013151 (2018).<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Willardson JM, Burkett LN. A comparison of 3 different rest intervals on the exercise volume completed during a workout. <em>J. strength Cond. Res.<\/em> 19, 23\u201326 (2005).<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Hernandez DJ, <em>et al<\/em>. Effect of Rest Interval Duration on the Volume Completed During a High-Intensity Bench Press Exercise. <em>J. Strength Cond. Res.<\/em> Publish Ah, (2020).<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Iversen VM, <em>et al<\/em>. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. <em>Sports Med.<\/em> (2021) doi:10.1007\/S40279-021-01490-1.<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Prestes J, <em>et al.<\/em> Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects. <em>J. strength Cond. Res.<\/em> 33 Suppl 1, S113\u2013S121 (2019).<\/strong><\/li>\n<\/ol>\n"}],"colaboradores":[{"nombre":"BIHub Team","imagen":false,"descripcion":"","red_social":"","url":""}],"cta_titulo_top":"","cta_boton_top":"","cta_url_top":"","cta_titulo_footer":"","cta_subtitulo_footer":"","cta_boton_footer":"","cta_url_footer":""},"_links":{"self":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/114477"}],"collection":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/users\/36"}],"replies":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/comments?post=114477"}],"version-history":[{"count":4,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/114477\/revisions"}],"predecessor-version":[{"id":114898,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/114477\/revisions\/114898"}],"wp:attachment":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/media?parent=114477"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/categories?post=114477"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/tags?post=114477"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}