{"id":97088,"date":"2021-07-19T17:07:43","date_gmt":"2021-07-19T20:07:43","guid":{"rendered":"https:\/\/barcainnovationhub.com\/?p=97088"},"modified":"2021-07-19T17:29:10","modified_gmt":"2021-07-19T20:29:10","slug":"el-paper-de-la-hipoxia-en-lentrenament-de-forca","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/el-paper-de-la-hipoxia-en-lentrenament-de-forca\/","title":{"rendered":"El paper de la hip\u00f2xia en l&#8217;entrenament de for\u00e7a"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>La hip\u00f2xia (ja sigui normob\u00e0rica o hipob\u00e0rica) resulta en una s\u00e8rie de respostes com s\u00f3n un major estr\u00e8s metab\u00f2lic, una major resposta hormonal i un major reclutament de fibres r\u00e0pides, que podrien maximitzar les adaptacions a l&#8217;entrenament de for\u00e7a.<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[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=\"La hip\u00f2xia (ja sigui normob\u00e0rica o hipob\u00e0rica) resulta en una s\u00e8rie de respostes com s\u00f3n un major estr\u00e8s metab\u00f2lic, una major resposta hormonal i un major reclutament de fibres r\u00e0pides, que podrien maximitzar les adaptacions a l&#039;entrenament de for\u00e7a.\" \/>\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\/el-paper-de-la-hipoxia-en-lentrenament-de-forca\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta 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de for\u00e7a s&#8217;ha convertit ja en un pilar fonamental no sols en esports en els que la for\u00e7a \u00e9s el principal component (halterof\u00edlia, etc.), sin\u00f3 tamb\u00e9 en qualsevol esport d&#8217;equip o fins i tot en els de resist\u00e8ncia. Els principals objectius de l&#8217;entrenament de for\u00e7a solen ser augmentar la for\u00e7a o pot\u00e8ncia muscular, d&#8217;una banda, o afavorir la hipertr\u00f2fia muscular, per un altra.<\/strong><\/p>\n<p><strong>Encara que tradicionalment s&#8217;ha defensat que es requereix d&#8217;exercici intens (&gt;70% de la c\u00e0rrega m\u00e0xima que es pot aixecar, coneguda com 1RM) per estimular el creixement muscular i els guanys de for\u00e7a, existeixen diversos m\u00e8todes d&#8217;entrenament de for\u00e7a per aconseguir aquests objectius. Un dels m\u00e8todes que ha guanyat una gran popularitat en els \u00faltims anys \u00e9s l&#8217;entrenament de for\u00e7a en hip\u00f2xia (ja sigui mitjan\u00e7ant hip\u00f2xia normob\u00e0rica, com pot ser amb una tenda hip\u00f2xica o un compressor, o mitjan\u00e7ant hip\u00f2xia hipob\u00e0rica, com pot ser en entrenar en altitud).<sup>1<\/sup><\/strong><\/p>\n<h2><strong><em>Mecanismes que donen suport a l&#8217;entrenament en hip\u00f2xia<\/em><\/strong><\/h2>\n<p><strong>La necessitat d&#8217;utilitzar c\u00e0rregues altes per millorar la for\u00e7a muscular o la hipertr\u00f2fia est\u00e0 basada en la idea que nom\u00e9s aquestes s\u00f3n capaces d&#8217;activar les fibres r\u00e0pides o tipus 2. No obstant aix\u00f2, cada vegada m\u00e9s evid\u00e8ncia mostra que les estrat\u00e8gies que produeixen hip\u00f2xia (com pot ser la restricci\u00f3 de flux sanguini per produir hip\u00f2xia a nivell local, o les estrat\u00e8gies que produeixen hip\u00f2xia a nivell sist\u00e8mic) augmenten la fatiga, l&#8217;estr\u00e8s metab\u00f2lic, i acceleren el reclutament d&#8217;aquestes fibres r\u00e0pides malgrat que les c\u00e0rregues siguin baixes.<sup>2<\/sup> A m\u00e9s, aquest estr\u00e8s metab\u00f2lic (reflectit normalment com una major acumulaci\u00f3 d\u2019hidrogenions [H+] i lactat, aix\u00ed com una disminuci\u00f3 del pH) resulta en una major producci\u00f3 d&#8217;hormones anab\u00f2liques com l&#8217;hormona del creixement o IGF-1, la qual cosa facilitaria les adaptacions musculars.<sup>3<\/sup> De fet, aquesta major producci\u00f3 d&#8217;hormones anab\u00f2liques s&#8217;ha observat tant amb m\u00e8todes d&#8217;hip\u00f2xia local com la restricci\u00f3 de flux sanguini,<sup>4<\/sup> com hem <a href=\"https:\/\/barcainnovationhub.com\/ca\/restriccio-del-flux-sanguini-per-millorar-el-rendiment-i-la-recuperacio-de-lesions\/\">comentat en anteriors ocasions<\/a>, com amb m\u00e8todes d&#8217;hip\u00f2xia sist\u00e8mica.<sup>5<\/sup> D&#8217;altra banda, \u00e9s important esmentar que a causa de la menor disponibilitat d&#8217;oxigen, el rendiment durant la sessi\u00f3 de for\u00e7a es pot veure comprom\u00e8s (especialment la resist\u00e8ncia, \u00e9s a dir, la capacitat per a realitzar contraccions repetides o prolongades). No obstant aix\u00f2, en el cas de la hip\u00f2xia hipob\u00e0rica (ex., entrenar en altura), en la qual la densitat de l&#8217;aire \u00e9s menor i per tant les forces aerodin\u00e0miques tamb\u00e9 ho s\u00f3n, \u00e9s possible que algunes accions explosives, com poden ser les bal\u00edstiques (ex., salts, llan\u00e7aments) es vegin afavorides.<sup>1<\/sup><\/strong><\/p>\n<h2><strong><em>Adaptacions a l&#8217;entrenament de for\u00e7a en hip\u00f2xia<\/em><\/strong><\/h2>\n<p><strong>L&#8217;entrenament en hip\u00f2xia sist\u00e8mica podria per tant maximitzar algunes de les adaptacions produ\u00efdes amb l&#8217;entrenament de for\u00e7a. Per\u00f2 qu\u00e8 diu l&#8217;evid\u00e8ncia? Perqu\u00e8 ja existeixen diversos estudis que llancen resultats prometedors dels beneficis de l&#8217;entrenament en hip\u00f2xia. Un estudi va observar que l&#8217;entrenament d&#8217;extensi\u00f3 de colze (3 dies a la setmana, i realitzant en cada sessi\u00f3 tres s\u00e8ries de repeticions fins a l&#8217;extenuaci\u00f3 amb una c\u00e0rrega de 10RM) durant 8 setmanes en hip\u00f2xia (fracci\u00f3 inspirada d&#8217;oxigen [FiO2]=12.7%) provocava un major augment de la concentraci\u00f3 d&#8217;hormona del creixement aix\u00ed com un major augment del gruix muscular del tr\u00edceps,<sup>6<\/sup> i un altre estudi va observar que un entrenament semblant en hip\u00f2xia (s\u00e8ries d&#8217;extensi\u00f3 i flexi\u00f3 de colze dues vegades a la setmana durant 6 setmanes) provocava una major hipertr\u00f2fia en els flexors i extensors del colze que el mateix entrenament realitzat en normoxia.<sup>7<\/sup> De manera similar, un altre estudi va observar que realitzar extensions i flexions de cama amb una c\u00e0rrega baixa (20%RM) en hip\u00f2xia durant cinc setmanes provocava un major augment de l&#8217;\u00e0rea de secci\u00f3 transversal del qu\u00e0driceps i els isquiotibials en comparaci\u00f3 amb el mateix entrenament en normoxia.<sup>8<\/sup> Per tant, existeix evid\u00e8ncia que d\u00f3na suport al paper de la hip\u00f2xia per maximitzar les adaptacions estructurals a l&#8217;entrenament de for\u00e7a.<\/strong><\/p>\n<p><strong>Existeix una major controv\u00e8rsia, no obstant aix\u00f2, respecte als beneficis de la hip\u00f2xia en la for\u00e7a muscular (especialment en la for\u00e7a m\u00e0xima). En els estudis abans esmentats no van trobar beneficis addicionals en la for\u00e7a d&#8217;extensi\u00f3 o flexi\u00f3 de colze (10RM i 10RM) en entrenar en hip\u00f2xia.<sup>6,7<\/sup> No obstant aix\u00f2, un altre estudi va observar que un entrenament de for\u00e7a de cos complet realitzat en hip\u00f2xia (20 sessions en 7 setmanes amb una FiO2 de 14,3%, realitzant exercicis com l\u2019esquat, pes mort i <em>lunges<\/em>) resultava en una major millora (4-6% major) de 1RM en esquat en valors absoluts i relatius que quan el mateix entrenament es realitzava en norm\u00f2xia, trobant tamb\u00e9 una tend\u00e8ncia a una major millora de la capacitat de salt (2,7% major en hip\u00f2xia).<sup>9<\/sup> A m\u00e9s, altres estudis han vist que l&#8217;entrenament de for\u00e7a en hip\u00f2xia millora la densitat capil\u00b7lar del m\u00fascul en comparaci\u00f3 amb el mateix entrenament en normoxia,<sup>10<\/sup> resultant en majors millores en la resist\u00e8ncia muscular (ex., capacitat per mantenir contraccions repetides o sostingudes).<sup>8,10<\/sup><\/strong><\/p>\n<h2><strong>Conclusions<\/strong><\/h2>\n<p><strong>Igual que succeeix amb la restricci\u00f3 de flux sanguini \u2013 que provoca hip\u00f2xia a nivell local \u2013, la hip\u00f2xia sist\u00e8mica podria facilitar les adaptacions musculars indu\u00efdes mitjan\u00e7ant l&#8217;entrenament de for\u00e7a, permetent per exemple maximitzar la hipertr\u00f2fia produ\u00efda amb c\u00e0rregues baixes (20-40%RM) en comparaci\u00f3 amb el mateix entrenament realitzat en norm\u00f2xia, cosa d&#8217;especial rellev\u00e0ncia en esportistes lesionats que no poden aixecar grans c\u00e0rregues. A m\u00e9s, l&#8217;entrenament de for\u00e7a en hip\u00f2xia podria augmentar la for\u00e7a muscular i sobretot la resist\u00e8ncia a la fatiga en augmentar la capil\u00b7laritzaci\u00f3 muscular. Encara que s\u00f3n necessaris m\u00e9s estudis que confirmin la seva aplicabilitat al rendiment esportiu espec\u00edfic i els seus possibles beneficis sobre la restricci\u00f3 de flux sanguini (per exemple, un menor estr\u00e8s localitzat i la possibilitat de realitzar exercicis de cos complet produint un major est\u00edmul anab\u00f2lic a nivell sist\u00e8mic), la hip\u00f2xia es mostra com una eina potencialment efectiva.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><em>Pedro L. Valenzuela<\/em><\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: left;\"><strong>Refer\u00e8ncies<\/strong><\/h2>\n<ol>\n<li style=\"text-align: left;\"><strong>Feriche B, Garc\u00eda-Ramos A, Morales-Artacho AJ, Padial P. Resistance Training Using Different Hypoxic Training Strategies: a Basis for Hypertrophy and Muscle Power Development. <em>Sport Med &#8211; Open<\/em>. 2017;3(1). doi:10.1186\/s40798-017-0078-z<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. <em>J Strength Cond Res<\/em>. 2010;24:2857-2872. doi:10.1519\/JSC.0b013e3181e840f3<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Kraemer WJ, Ratamess N a. Hormonal responses and adaptations to resistance exercise and training. <em>Sports Med<\/em>. 2005;35(4):339-361.<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Abe T, Kearns CF, Sato Y. Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training. <em>J Appl Physiol<\/em>. 2006;100(5):1460-1466. doi:10.1152\/japplphysiol.01267.2005<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Kon M, Ikeda T, Homma T, Akimoto T, Suzuki Y, Kawahara T. Effects of acute hypoxia on metabolic and hormonal responses to resistance exercise. <em>Med Sci Sports Exerc<\/em>. 2010;42:1279-1285. doi:10.1249\/MSS.0b013e3181ce61a5<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Kurobe K, Huang Z, Nishiwaki M, Yamamoto M, Kanehisa H, Ogita F. Effects of resistance training under hypoxic conditions on muscle hypertrophy and strength. <em>Clin Physiol Funct Imaging<\/em>. 2014:1-6. doi:10.1111\/cpf.12147<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Nishimura a, Sugita M, Kato K, Fukuda\u00a0 a, Sudo\u00a0 a, Uchida\u00a0 a. Hypoxia increases muscle hypertrophy induced by resistance training. <em>Int J Sports Physiol Perform<\/em>. 2010;5:497-508.<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Manimmanakorn A, Manimmanakorn N, Taylor R, et al. Effects of resistance training combined with vascular occlusion or hypoxia on neuromuscular function in athletes. <em>Eur J Appl Physiol<\/em>. 2013;113(7):1767-1774. doi:10.1007\/s00421-013-2605-z<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Inness MW, Billaut F, Walker EJ, Petersen AC, Sweeting AJ, Aughey RJ. Heavy resistance training in hypoxia enhances 1RM squat performance. <em>Front Physiol<\/em>. 2016;7(NOV):3-10. doi:10.3389\/fphys.2016.00502<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Kon M, Ohiwa N, Honda A, et al. Effects of systemic hypoxia on human muscular adaptations to resistance exercise training. <em>Physiol Rep<\/em>. 2014;2:1-13. doi:10.14814\/phy2.12033<\/strong><\/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":""},"_links":{"self":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/97088"}],"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=97088"}],"version-history":[{"count":3,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/97088\/revisions"}],"predecessor-version":[{"id":97131,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/97088\/revisions\/97131"}],"wp:attachment":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/media?parent=97088"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/categories?post=97088"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/tags?post=97088"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}