{"id":75847,"date":"2020-11-02T19:08:22","date_gmt":"2020-11-02T22:08:22","guid":{"rendered":"https:\/\/barcainnovationhub.com\/?p=75847"},"modified":"2021-12-01T13:54:09","modified_gmt":"2021-12-01T16:54:09","slug":"recuperacio-activa-vs-passiva","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/recuperacio-activa-vs-passiva\/","title":{"rendered":"Recuperaci\u00f3 activa vs. passiva"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>Assegurar una correcta recuperaci\u00f3 entre sessions i tamb\u00e9 entre els diferents exercicis d&#8217;una mateixa sessi\u00f3 \u00e9s prioritari per maximitzar les adaptacions a l&#8217;entrenament.<\/p>\n","protected":false},"author":24,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[220,37,31],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"description\" content=\"Assegurar una correcta recuperaci\u00f3 entre sessions i tamb\u00e9 entre els diferents exercicis d&#039;una mateixa sessi\u00f3 \u00e9s prioritari per maximitzar les adaptacions a l&#039;entrenament.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/barcainnovationhub.com\/ca\/recuperacio-activa-vs-passiva\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recuperaci\u00f3 activa vs. passiva\" \/>\n<meta property=\"og:description\" content=\"Assegurar una correcta recuperaci\u00f3 entre sessions i tamb\u00e9 entre els diferents exercicis d&#039;una mateixa sessi\u00f3 \u00e9s prioritari per maximitzar les adaptacions a l&#039;entrenament.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/barcainnovationhub.com\/ca\/recuperacio-activa-vs-passiva\/\" \/>\n<meta property=\"og:site_name\" content=\"Bar\u00e7a Innovation Hub\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fcbuniversitas\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-02T22:08:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-12-01T16:54:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2020\/11\/2fcb0d8f-vo201019a44223.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"5472\" \/>\n\t<meta property=\"og:image:height\" content=\"3420\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:title\" content=\"Recuperaci\u00f3 activa vs. passiva\" \/>\n<meta name=\"twitter:description\" content=\"Assegurar una correcta recuperaci\u00f3 entre sessions i tamb\u00e9 entre els diferents exercicis d&#039;una mateixa sessi\u00f3 \u00e9s prioritari per maximitzar les adaptacions a l&#039;entrenament.\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2020\/11\/2fcb0d8f-vo201019a44223.jpg\" \/>\n<meta name=\"twitter:creator\" content=\"@BarcaInnoHub\" \/>\n<meta name=\"twitter:site\" content=\"@BarcaInnoHub\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/barcainnovationhub.com\/#website\",\"url\":\"https:\/\/barcainnovationhub.com\/\",\"name\":\"Bar\\u00e7a Innovation Hub\",\"description\":\"The worldwide centre for sports knowledge and innovation\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/barcainnovationhub.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"ca\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/barcainnovationhub.com\/ca\/recuperacio-activa-vs-passiva\/#primaryimage\",\"inLanguage\":\"ca\",\"url\":\"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2020\/11\/2fcb0d8f-vo201019a44223.jpg\",\"contentUrl\":\"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2020\/11\/2fcb0d8f-vo201019a44223.jpg\",\"width\":5472,\"height\":3420,\"caption\":\"ENTRENAMIENTO\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/barcainnovationhub.com\/ca\/recuperacio-activa-vs-passiva\/#webpage\",\"url\":\"https:\/\/barcainnovationhub.com\/ca\/recuperacio-activa-vs-passiva\/\",\"name\":\"Recuperaci\\u00f3 activa vs. passiva - 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Existeixen diferents m\u00e8todes de recuperaci\u00f3, des de l&#8217;aplicaci\u00f3 de fred o massatges fins a altres com usar peces de roba de compressi\u00f3, la pressoter\u00e0pia o l&#8217;electrostimulaci\u00f3. Tanmateix, encara que hi han m\u00e8todes molt variats, possiblement el m\u00e8tode m\u00e9s com\u00fa sigui fer exercici de baixa intensitat (conegut com &#8216;recuperaci\u00f3 activa&#8217;).<\/p>\n<p>&nbsp;<\/p>\n<h2>Recuperaci\u00f3 post-exercici<\/h2>\n<p>Malgrat la popularitat de la recuperaci\u00f3 activa, encara existeix una certa controv\u00e8rsia respecte de si \u00e9s m\u00e9s efectiu descansar despr\u00e9s d&#8217;una sessi\u00f3 d&#8217;exercici o si conv\u00e9 realitzar una sessi\u00f3 &#8216;regenerativa&#8217; d&#8217;exercici a baixa intensitat. D&#8217;acord amb una enquesta entre els principals equips de futbol professional francesos, el 81% dels equips utilitza l&#8217;exercici de baixa intensitat durant 15-30 minuts com a m\u00e8tode de recuperaci\u00f3 immediatament despr\u00e9s d&#8217;un partit o en els dies posteriors.<sup>1<\/sup> Un dels principals motius per implementar la recuperaci\u00f3 activa \u00e9s que, en estimular el flux sanguini cap a la musculatura, ha mostrat accelerar l&#8217;eliminaci\u00f3 de metab\u00f2lits com el lactat en comparaci\u00f3 amb la recuperaci\u00f3 passiva.<sup>2<\/sup> Tanmateix, cada vegada hi ha m\u00e9s evid\u00e8ncia que suggereix que l&#8217;eliminaci\u00f3 de lactat <em>per se<\/em> no ha de ser considerada un marcador de millor recuperaci\u00f3, perqu\u00e8 el lactat no provoca la fatiga com es pensava fa ja for\u00e7a anys.<sup>3<\/sup> A m\u00e9s a m\u00e9s, s&#8217;ha observat que la recuperaci\u00f3 activa despr\u00e9s d&#8217;una sessi\u00f3 d&#8217;exercici podria empitjorar la s\u00edntesi de glucogen, especialment en les fibres tipus I o lentes (les utilitzades durant l&#8217;exercici de baixa intensitat).<sup>4<\/sup> De fet, diversos estudis realitzats en futbolistes que van jugar dos partits separats per 3 dies no van mostrar beneficis en diversos marcadors de recuperaci\u00f3 (incloent marcadors de rendiment, de dany i dolor muscular, i d&#8217;inflamaci\u00f3) en comparar la recuperaci\u00f3 activa (1 hora d&#8217;exercici a baixa intensitat) amb la recuperaci\u00f3 passiva.<sup>5\u20137<\/sup> Es important esmentar que una recent metaan\u00e0lisi va concloure que la recuperaci\u00f3 activa \u00e9s efectiva per reduir el dolor muscular despr\u00e9s de les sessions d&#8217;exercici, encara que tamb\u00e9 va concloure que aquest m\u00e8tode no redueix de forma significativa la percepci\u00f3 de fatiga ni produeix beneficis en marcadors de dany muscular (creatina quinasa) o inflamatoris (prote\u00efna C-reactiva i interleukina 6).<sup>8<\/sup> Per tant, l&#8217;evid\u00e8ncia cient\u00edfica no \u00e9s suficientment forta per recolzar de forma un\u00e0nime la recuperaci\u00f3 activa despr\u00e9s d&#8217;una sessi\u00f3 d&#8217;exercici intens o un partit en comparaci\u00f3 amb fer rep\u00f2s, per la qual cosa en moltes ocasions seran les prefer\u00e8ncies personals les que decideixin la implementaci\u00f3 d&#8217;una estrat\u00e8gia de recuperaci\u00f3 enfront d&#8217;altres.<\/p>\n<p>&nbsp;<\/p>\n<h2>Recuperaci\u00f3 durant una sessi\u00f3 d&#8217;exercici<\/h2>\n<p>Igual que existeix controv\u00e8rsia respecte dels beneficis de la recuperaci\u00f3 activa despr\u00e9s d&#8217;una sessi\u00f3 d&#8217;exercici, tamb\u00e9 existeix una certa controv\u00e8rsia respecte de si aquest m\u00e8tode \u00e9s m\u00e9s efectiu que el rep\u00f2s en els descansos dins d&#8217;una mateixa sessi\u00f3 d&#8217;exercici. En aquest sentit, diversos estudis han mostrat que la recuperaci\u00f3 activa entre exercicis d&#8217;alta intensitat dificulta la reoxigenaci\u00f3 muscular i tamb\u00e9 disminueix el rendiment, possiblement perqu\u00e8 l&#8217;empitjorament de la reoxigenaci\u00f3 muscular dificulta la res\u00edntesi de fosfocreatina. Per exemple, un estudi liderat per Gregory Dupont, cient\u00edfic i preparador f\u00edsic d\u2019equips com el Reial Madrid o la selecci\u00f3 francesa de Futbol, va mostrar que la recuperaci\u00f3 activa de baixa intensitat entre dos esprints de 15 i 30 segons redu\u00efa el rendiment en el segon esprint.<sup>9<\/sup> De forma similar, un altre estudi va avaluar l&#8217;efecte de recuperacions actives o passives de diferent durada entre 10 esprints de 5 segons. Els resultats van mostrar que quan les recuperacions s\u00f3n curtes (especialment d&#8217;1 minut o menys aproximadament), la recuperaci\u00f3 activa disminu\u00efa el rendiment en els esprints i la reoxigenaci\u00f3 muscular.<sup>10<\/sup> A m\u00e9s a m\u00e9s, un estudi liderat per Martin Buchheit, cap de rendiment del Paris Saint Germain i que participar\u00e0 en <a href=\"https:\/\/sportstomorrow.fcbarcelona.com\/ca\/project\/performance-in-sports-tomorrow\/\" target=\"_blank\" rel=\"noopener\">Performance in Sports Tomorrw<\/a>, va avaluar l&#8217;efecte de la recuperaci\u00f3 activa o passiva durant 21 segons entre 6 esprints de 4 segons. Novament, els resultats van mostrar un pitjor rendiment amb la recuperaci\u00f3 activa, aix\u00ed com uns majors nivells de desoxigenaci\u00f3 muscular, consum d&#8217;oxigen i lactat.<sup>11<\/sup><\/p>\n<p>\u00c9s important esmentar, malgrat tot, que algunes vegades l&#8217;objectiu pot ser mantenir l&#8217;estr\u00e8s metab\u00f2lic alt durant la sessi\u00f3, i no tant afavorir la recuperaci\u00f3. Aix\u00ed, per exemple, en una sessi\u00f3 d&#8217;entrenament d\u2019intervals d&#8217;alta intensitat destinada a millorar el consum m\u00e0xim d&#8217;oxigen, l&#8217;objectiu pot ser maximitzar el temps que l&#8217;esportista s&#8217;exercita a aquesta intensitat.<sup>12<\/sup> Per aix\u00f2, en alguns casos (especialment quan els per\u00edodes de recuperaci\u00f3 s\u00f3n molt prolongats, majors de 3 minuts aproximadament) realitzar una recuperaci\u00f3 activa a baixa intensitat entre les s\u00e8ries d&#8217;exercici pot ajudar a mantenir la cin\u00e8tica d&#8217;oxigen elevada i augmentar aix\u00ed el temps que es mant\u00e9 el consum m\u00e0xim d&#8217;oxigen, encara que la fatiga produ\u00efda i per tant la possible disminuci\u00f3 del rendiment en les s\u00e8ries, s\u2019ha de tenir en compte.<sup>12<\/sup><\/p>\n<p>&nbsp;<\/p>\n<h2>Conclusions<\/h2>\n<p>En resum, malgrat la seva popularitat, no existeix suficient evid\u00e8ncia que recolzi de forma un\u00e0nime els beneficis de la recuperaci\u00f3 activa despr\u00e9s d&#8217;una sessi\u00f3 d&#8217;exercici intens o un partit. A m\u00e9s, en la recuperaci\u00f3 de forma activa entre els esfor\u00e7os dins d&#8217;una mateixa sessi\u00f3 d&#8217;exercici, \u00e9s possible que el rendiment es vegi minvat, especialment si s\u00f3n esfor\u00e7os curts de molta intensitat (per exemple, esprints) i si les recuperacions s\u00f3n curtes. Malgrat tot, la recuperaci\u00f3 activa pot aportar uns certs beneficis psicol\u00f2gics, i ajudar a augmentar l&#8217;estr\u00e8s metab\u00f2lic durant les sessions d&#8217;exercici per maximitzar les adaptacions a l&#8217;entrenament.<\/p>\n<p>&nbsp;<\/p>\n<p>Pedro L. Valenzuela<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Refer\u00e8ncies<\/strong><\/p>\n<ol>\n<li style=\"text-align: left;\">N\u00e9d\u00e9lec M, McCall A, Carling C, Legall F, Berthoin S, Dupont G. Recovery in soccer: Part II-recovery strategies. <em>Sport Med<\/em>. 2013;43(1):9-22. doi:10.1007\/s40279-012-0002-0<\/li>\n<li style=\"text-align: left;\">Menzies P, Menzies C, McIntyre L, Paterson P, Wilson J, Kemi OJ. Blood lactate clearance during active recovery after an intense running bout depends on the intensity of the active recovery. <em>J Sports Sci<\/em>. 2010;28(9):975-982. doi:10.1080\/02640414.2010.481721<\/li>\n<li style=\"text-align: left;\">Brooks GA. Lactate doesn\u2019t necessarily cause fatigue: Why are we surprised? <em>J Physiol<\/em>. 2001;536(1):1. doi:10.1111\/j.1469-7793.2001.t01-1-00001.x<\/li>\n<li style=\"text-align: left;\">Fairchild TJ, Armstrong AA, Rao A, Liu H, Lawrence S, Fournier PA. Glycogen synthesis in muscle fibers during active recovery from intense exercise. <em>Med Sci Sports Exerc<\/em>. 2003;35(4):595-602. doi:10.1249\/01.MSS.0000058436.46584.8E<\/li>\n<li style=\"text-align: left;\">Andersson H, Raastad T, Nilsson J, Paulsen G, Garthe I, Kadi F. Neuromuscular fatigue and recovery in elite female soccer: Effects of active recovery. <em>Med Sci Sports Exerc<\/em>. 2008;40(2):372-380. doi:10.1249\/mss.0b013e31815b8497<\/li>\n<li style=\"text-align: left;\">Andersson H, B\u00f8hn SK, Raastad T, Paulsen G, Blomhoff R, Kadi F. Differences in the inflammatory plasma cytokine response following two elite female soccer games separated by a 72-h recovery. <em>Scand J Med Sci Sport<\/em>. 2010;20(5):740-747. doi:10.1111\/j.1600-0838.2009.00989.x<\/li>\n<li style=\"text-align: left;\">Andersson H, Karlsen A, Blomhoff R, Raastad T, Kadi F. Active recovery training does not affect the antioxidant response to soccer games in elite female players. <em>Br J Nutr<\/em>. 2010;104(10):1492-1499. doi:10.1017\/S0007114510002394<\/li>\n<li style=\"text-align: left;\">Dupuy O, Douzi W, Theurot D, Bosquet L, Dugu\u00e9 B. An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, Soreness, fatigue, and inflammation: A systematic review with meta-analysis. <em>Front Physiol<\/em>. 2018;9(APR):1-15. doi:10.3389\/fphys.2018.00403<\/li>\n<li style=\"text-align: left;\">Dupont G, Moalla W, Matran R, Berthoin S. Effect of short recovery intensities on the performance during two Wingate tests. <em>Med Sci Sports Exerc<\/em>. 2007;39(7):1170-1176. doi:10.1249\/mss.0b013e31804c9976<\/li>\n<li style=\"text-align: left;\">Ohya T, Aramaki Y, Kitagawa K. Eff ect of Duration of Active or Passive Recovery on Performance and Muscle Oxygenation during Intermittent Sprint Cycling Exercise. <em>Int J Sports Med<\/em>. 2013;34:616-622. doi:10.5432\/jjpehss.12060<\/li>\n<li style=\"text-align: left;\">Buchheit M, Cormie P, Abbiss CR, Ahmaidi S, Nosaka KK, Laursen PB. Muscle deoxygenation during repeated sprint running: Effect of active vs. Passive recovery. <em>Int J Sports Med<\/em>. 2009;30(6):418-425. doi:10.1055\/s-0028-1105933<\/li>\n<li style=\"text-align: left;\">Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle: Part I: Cardiopulmonary emphasis. <em>Sport Med<\/em>. 2013;43(5):313-338. doi:10.1007\/s40279-013-0029-x<\/li>\n<\/ol>\n"}],"colaboradores":false,"cta_titulo_top":"","cta_boton_top":"","cta_url_top":"","cta_titulo_footer":"","cta_subtitulo_footer":"","cta_boton_footer":"","cta_url_footer":"","activar_banner_1":false,"banner_1":false,"activar_banner_2":false,"banner_2":false,"activar_banner_3":false,"banner_3":false,"activar_nuevos_banners":true,"mostrar_banner_1":true,"crear_banner_1":{"utilizar_imagen_unica_para_banner":true,"asignar_imagen_unica_para_banner":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/10\/81bc8b71-fondo-04.png","mostrar_titulo_banner":true,"titulo_para_banner":"APUNTA\u2019T AL CERTIFICAT EN GESTI\u00d3 DE LA C\u00c0RREGA DEL TREBALL EN FUTBOL","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":true,"texto_cta_banner":"UNIR-SE ARA","url_cta_banner":"https:\/\/barcainnovationhub.com\/ca\/product\/certificat-en-gestio-de-la-carrega-del-treball-en-futbol\/?utm_source=ads_banner&utm_medium=content&utm_campaign=notas","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"mostrar_banner_2":false,"crear_banner_2":{"utilizar_imagen_unica_para_banner":false,"asignar_imagen_unica_para_banner":false,"mostrar_titulo_banner":false,"titulo_para_banner":"","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":false,"texto_cta_banner":"","url_cta_banner":"","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"mostrar_banner_3":false,"crear_banner_3":{"utilizar_imagen_unica_para_banner":false,"asignar_imagen_unica_para_banner":false,"mostrar_titulo_banner":false,"titulo_para_banner":"","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":false,"texto_cta_banner":"","url_cta_banner":"","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"alineacion_vertical_header":"center"},"_links":{"self":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/75847"}],"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\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/comments?post=75847"}],"version-history":[{"count":4,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/75847\/revisions"}],"predecessor-version":[{"id":111965,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/75847\/revisions\/111965"}],"wp:attachment":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/media?parent=75847"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/categories?post=75847"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/tags?post=75847"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}