{"id":84800,"date":"2021-02-08T17:40:20","date_gmt":"2021-02-08T20:40:20","guid":{"rendered":"https:\/\/barcainnovationhub.com\/?p=84800"},"modified":"2021-02-09T05:51:39","modified_gmt":"2021-02-09T08:51:39","slug":"com-afecta-laigua-freda-com-a-metode-de-recuperacio-en-el-rendiment-dels-esports-de-forca-i-resistencia","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/com-afecta-laigua-freda-com-a-metode-de-recuperacio-en-el-rendiment-dels-esports-de-forca-i-resistencia\/","title":{"rendered":"Com afecta l&#8217;aigua freda com a m\u00e8tode de recuperaci\u00f3 en el rendiment dels esports de for\u00e7a i resist\u00e8ncia?"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>L&#8217;elevada c\u00e0rrega d&#8217;entrenament en l&#8217;esport professional fa que la recuperaci\u00f3 entre sessions cobri especial import\u00e0ncia. <\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[34,31],"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=\"L&#039;elevada c\u00e0rrega d&#039;entrenament en l&#039;esport professional fa que la recuperaci\u00f3 entre sessions cobri especial import\u00e0ncia.\" \/>\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\/com-afecta-laigua-freda-com-a-metode-de-recuperacio-en-el-rendiment-dels-esports-de-forca-i-resistencia\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com afecta l&#039;aigua freda com a 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c\u00e0rrega d&#8217;entrenament en l&#8217;esport professional fa que la recuperaci\u00f3 entre sessions cobri especial import\u00e0ncia. Si el descans no \u00e9s l&#8217;adequat, podria repercutir en que l&#8217;esportista no sigui capa\u00e7 de realitzar la quantitat de treball necess\u00e0ria per produir les adaptacions que aconsegueixin en darrer terme poder millorar el rendiment. Per aix\u00f2, optimitzar les estrat\u00e8gies de recuperaci\u00f3 \u00e9s una de les principals tasques d&#8217;entrenadors i responsables de la preparaci\u00f3 f\u00edsica.<\/strong><\/p>\n<p><strong>En aquest context, un dels m\u00e8todes de recuperaci\u00f3 m\u00e9s populars \u00e9s la immersi\u00f3 en aigua freda, que implica submergir-se parcial o completament en aigua a una temperatura de ~10-15 \u00baC durant 5-20 min.<sup>1<\/sup> Tradicionalment s&#8217;ha plantejat la hip\u00f2tesi que l&#8217;aigua freda accelera la recuperaci\u00f3 despr\u00e9s d&#8217;una sessi\u00f3 d&#8217;entrenament, el que potencialment podria contribuir a maximitzar les respostes adaptatives de forma cr\u00f2nica. Tot i que l&#8217;aigua freda \u00e9s un m\u00e8tode efica\u00e7 per reduir el dolor dins de les 24 hores posteriors a l&#8217;entrenament,<sup>2<\/sup> evidenciant que pot ser un m\u00e8tode efica\u00e7 per reduir la fatiga de forma aguda, existeixen d&#8217;altres mecanismes indu\u00efts per l&#8217;aigua freda que podrien tamb\u00e9 atenuar les adaptacions pr\u00f2pies de l&#8217;entrenament. Dos d&#8217;aquests mecanismes, s\u00f3n la reducci\u00f3 del flux sanguini i de la inflamaci\u00f3. El fred indueix una resposta vasoconstrictora i una posterior disminuci\u00f3 del flux sanguini que disminueix el transport d&#8217;amino\u00e0cids i, per tant, la s\u00edntesi de prote\u00efnes musculars,<sup>3<\/sup> contribuint aix\u00ed a una atenuaci\u00f3 de la hipertr\u00f2fia muscular i del desenvolupament de la for\u00e7a.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0D&#8217;altra banda, la reducci\u00f3 de la resposta inflamat\u00f2ria associada al fred podria limitar un mecanisme essencial del proc\u00e9s de reparaci\u00f3 muscular posterior a l&#8217;entrenament, que es traduiria en un menor guany de massa muscular a llarg termini. Per exemple, un estudi publicat per Roberts i col\u00b7laboradors el 2015 va comparar els efectes de la immersi\u00f3 en aigua freda (10 minuts a 10\u00ba C, cames submergides fins la cintura) i la recuperaci\u00f3 activa (bicicleta a intensitat baixa) sobre els canvis en la massa muscular, la for\u00e7a i l&#8217;activitat de les c\u00e8l\u00b7lules sat\u00e8l\u00b7lit (c\u00e8l\u00b7lules mare musculars) en un programa d&#8217;entrenament de for\u00e7a.<sup>4<\/sup> Despr\u00e9s de 12 setmanes d&#8217;entrenament, els investigadors van observar que aquells que es recuperaven amb aigua freda, van veure redu\u00efdes les adaptacions a l&#8217;entrenament de forma significativa, a m\u00e9s de tenir menors guanys de massa i for\u00e7a muscular i una reducci\u00f3 de prote\u00efnes clau en la s\u00edntesi muscular i en l&#8217;activaci\u00f3 de c\u00e8l\u00b7lules sat\u00e8l\u00b7lit fins 2 dies despr\u00e9s de l&#8217;entrenament.<\/strong><\/p>\n<p><strong>Per tot plegat, es podria pensar que, a causa de l&#8217;atenuaci\u00f3 de les adaptacions vinculades a l&#8217;entrenament, utilitzar l&#8217;aigua freda com a m\u00e8tode de recuperaci\u00f3 podria perjudicar el rendiment en esports de for\u00e7a. Per\u00f2 que passa en els esports de resist\u00e8ncia? Per donar resposta a aquesta pregunta, una recent metaan\u00e0lisi publicada en la prestigiosa revista Sports Medicine ha analitzat l&#8217;impacte de l&#8217;\u00fas de l&#8217;aigua freda en el rendiment tant d&#8217;esports de for\u00e7a com de resist\u00e8ncia.<sup>5<\/sup> Els resultats van mostrar que l&#8217;\u00fas regular de la immersi\u00f3 en aigua freda disminueix par\u00e0metres de rendiment de la for\u00e7a com l\u20191-RM (1 repetici\u00f3 m\u00e0xima), la for\u00e7a isom\u00e8trica, la for\u00e7a-resist\u00e8ncia (mesurada en nombre de repeticions) o la pot\u00e8ncia en moviments bal\u00edstics com el salt. D&#8217;altra banda, pel que fa a par\u00e0metres relacionats amb esports de resist\u00e8ncia, la immersi\u00f3 en aigua freda no afecta el rendiment en la prova contra rellotge ni la pot\u00e8ncia aer\u00f2bica m\u00e0xima. \u00c9s a dir, aquests resultats suggereixen que l&#8217;aigua freda s\u00ed que afectaria el rendiment dels esports de for\u00e7a, per\u00f2 no als de resist\u00e8ncia. Una possible explicaci\u00f3 que plantegen els investigadors que justificaria la falta de l&#8217;efecte de la immersi\u00f3 en aigua freda sobre el rendiment en els esports de resist\u00e8ncia seria que els canvis perif\u00e8rics de la funci\u00f3 muscular podrien tenir un impacte menor que les adaptacions centrals (funci\u00f3 cardiovascular).<\/strong><\/p>\n<p><strong>Amb tot plegat, ja que l&#8217;evid\u00e8ncia suggereix que la immersi\u00f3 en aigua freda no indueix millores en els esports de resist\u00e8ncia i que, a m\u00e9s a m\u00e9s, redueix alguns dels principals par\u00e0metres de rendiment en esports de for\u00e7a, la hip\u00f2tesi que la immersi\u00f3 amb aigua freda podria produir majors adaptacions a llarg termini per una millor recuperaci\u00f3 quedaria descartada.<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-84824 size-large\" src=\"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/02\/1f4d4cb3-a4_infografia-agua-fria-724x1024.jpg\" alt=\"\" width=\"724\" height=\"1024\" srcset=\"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/02\/1f4d4cb3-a4_infografia-agua-fria-724x1024.jpg 724w, https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/02\/1f4d4cb3-a4_infografia-agua-fria-212x300.jpg 212w, https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/02\/1f4d4cb3-a4_infografia-agua-fria-768x1086.jpg 768w\" sizes=\"(max-width: 724px) 100vw, 724px\" \/><\/p>\n<h2>Conclusions<\/h2>\n<p><strong>L&#8217;aigua freda com a m\u00e8tode de recuperaci\u00f3 sembla efica\u00e7 a l&#8217;hora de reduir el dolor i la fatiga en les hores posteriors a l&#8217;entrenament, per la qual cosa en alguns casos el seu \u00fas podria arribar a tenir inter\u00e8s. Per exemple, en torneigs on es juguen partits en dies consecutius, la immersi\u00f3 en aigua freda podria estar justificada, ja que, en aquest cas, l&#8217;objectiu \u00e9s el rendiment a curt termini i no les adaptacions a futur. Tanmateix, sobretot en aquells esports en qu\u00e8 la for\u00e7a i la pot\u00e8ncia s\u00f3n par\u00e0metres rellevants en el rendiment, podria reduir les adaptacions a llarg termini pels mecanismes fisiol\u00f2gics que desencadena: reducci\u00f3 del flux sanguini i de la inflamaci\u00f3 i, degut a aix\u00f2, l&#8217;activaci\u00f3 de les c\u00e8l\u00b7lules sat\u00e8l\u00b7lit i de les vies moleculars implicades en la regeneraci\u00f3 i la hipertr\u00f2fia muscular. El dany muscular indu\u00eft per l&#8217;estr\u00e8s de l&#8217;exercici \u00e9s necessari en els processos de recuperaci\u00f3 i millora de la funci\u00f3 muscular, per la qual cosa m\u00e8todes de recuperaci\u00f3 com l&#8217;aigua freda podrien posar en risc les adaptacions vinculades al propi proc\u00e9s d&#8217;entrenament, sobretot en esports de for\u00e7a.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><em>Adri\u00e1n Castillo Garc\u00eda<\/em><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Refer\u00e8ncies:<\/strong><\/p>\n<ol>\n<li style=\"text-align: left;\">Peiffer JJ, Abbiss CR, Watson G, Nosaka K, Laursen PB. Effect of cold-water immersion duration on body temperature and muscle function. J Sports Sci. 2009 Aug 1;27(10):987\u201393.<\/li>\n<li style=\"text-align: left;\">Wang Y, Li S, Zhang Y, Chen Y, Yan F, Han L, et al. Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Phys Ther Sport. 2021;48:177\u201387.<\/li>\n<li style=\"text-align: left;\">Fuchs CJ, Kouw IWK, Churchward-Venne TA, Smeets JSJ, Senden JM, Lichtenbelt WD van M, et al. Postexercise cooling impairs muscle protein synthesis rates in recreational athletes. J Physiol. 2020 Feb 1;598(4):755\u201372.<\/li>\n<li style=\"text-align: left;\">Roberts LA, Raastad T, Markworth JF, Figueiredo VC, Egner IM, Shield A, et al. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. J Physiol. 2015 Sep 15;593(18):4285\u2013301.<\/li>\n<li style=\"text-align: left;\">Malta ES, Dutra YM, Broatch JR, Bishop DJ, Zagatto AM. The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis. Sport Med. 2021;51(1):161\u201374.<\/li>\n<\/ol>\n<p style=\"text-align: left;\"><strong>\u00a0<\/strong><\/p>\n<p style=\"text-align: left;\">\n"}],"colaboradores":false,"cta_titulo_top":"APUNTA\u2019T ALCertificat en Metge d\u2019Equip","cta_boton_top":"UNIR-SE ARA","cta_url_top":"https:\/\/bit.ly\/2VFURAg","cta_titulo_footer":"","cta_subtitulo_footer":"","cta_boton_footer":"","cta_url_footer":""},"_links":{"self":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/84800"}],"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\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/comments?post=84800"}],"version-history":[{"count":4,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/84800\/revisions"}],"predecessor-version":[{"id":84831,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/84800\/revisions\/84831"}],"wp:attachment":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/media?parent=84800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/categories?post=84800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/tags?post=84800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}