{"id":10935,"date":"2019-08-22T21:05:01","date_gmt":"2019-08-22T21:05:01","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=10935"},"modified":"2019-08-23T07:50:31","modified_gmt":"2019-08-23T07:50:31","slug":"entrenamiento-en-gran-altitud","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/22\/entrenamiento-en-gran-altitud\/","title":{"rendered":"Entrenamiento en altura: la investigaci\u00f3n"},"content":{"rendered":"<h1 class=\"wp-block-heading\">Vive en las alturas, entrena en las alturas: MMA, boxeo y la investigaci\u00f3n del entrenamiento en altura<\/h1>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"10938\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/bob-beaman\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bob-beaman-.jpg?fit=500%2C340&amp;ssl=1\" data-orig-size=\"500,340\" data-comments-opened=\"1\" data-image-title=\"bob-beaman-\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bob-beaman-.jpg?fit=500%2C340&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bob-beaman-.jpg?resize=500%2C340&#038;ssl=1\" alt=\"\" class=\"wp-image-10938\" width=\"500\" height=\"340\" \/><figcaption>La gran altitud proporciona una ventaja a los atletas de potencia: el salto de longitud de Beamon en gran altitud estableci\u00f3 un r\u00e9cord que se ha mantenido durante 23 a\u00f1os.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Solo con fines informativos. Ejerc\u00edtese bajo su propio riesgo.&nbsp;<br><\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/SSUh-5_1RlQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Despu\u00e9s de que Frank Shamrock le gan\u00f3 la batalla cardiovascular a Tito Ortiz, se dice que Tito comenz\u00f3 a centrarse en su resistencia y empez\u00f3 a entrenar a gran altitud en Big Bear, California. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pero \u00bfpor qu\u00e9? \u00bfCu\u00e1l es la ventaja de entrenar en altura?<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><br><br>Cuando se celebraron los Juegos Ol\u00edmpicos en la Ciudad de M\u00e9xico en 1968, los resultados en las pruebas de larga y media distancia no fueron particularmente impresionantes. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los 1.500 m fueron ganados por Kino, en un tiempo r\u00e9cord ol\u00edmpico, pero Biwott gan\u00f3 los 300 m en un tiempo 4% mayor que el r\u00e9cord mundial, Temu gan\u00f3 los 10.000 m en un tiempo 7% mayor que el r\u00e9cord mundial y el tiempo ganador de Wolde en el marat\u00f3n fue 8,5% m\u00e1s largo que el r\u00e9cord mundial. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A partir de esto, los atletas y cient\u00edficos del deporte comenzaron a investigar con m\u00e1s profundidad el efecto de la altitud sobre el rendimiento y tambi\u00e9n las adaptaciones fisiol\u00f3gicas que tienen lugar durante el entrenamiento en altura.&nbsp;<br><br><br>En 1970, Daniels y Oldbridge estudiaron el efecto del entrenamiento intermitente en altura en carreras de 3 y 1 milla. De acuerdo con otros estudios, como los de Balke (1965) y Dill y Adams (1971), se concluy\u00f3 que el entrenamiento en altura ten\u00eda un efecto beneficioso sobre el rendimiento de resistencia. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sin embargo, por el contrario, los estudios realizados por Buskrik et al. (1967) y Faulkner et al. (1968) no mostraron ning\u00fan efecto del entrenamiento en altura. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estos estudios fueron criticados por la baja intensidad del entrenamiento y la corta duraci\u00f3n del mismo en altitud. Uno de los estudios previos mejor controlados fue el realizado por Adams et al. (1975). Se adopt\u00f3 un dise\u00f1o cruzado y aleatorizado, en el que 12 sujetos completaron 3 semanas de entrenamiento a nivel del mar y 3 semanas en altitud. El estudio concluy\u00f3 que no hubo efecto sobre la capacidad aer\u00f3bica tras el entrenamiento en altitud.&nbsp;<br><br><br>Davies y Sargeant (1974) adoptaron un protocolo menos convencional. Estudiaron el efecto del entrenamiento de ciclismo con una pierna en condiciones norm\u00f3xicas (normales) y la otra en condiciones hip\u00f3xicas (con menos ox\u00edgeno). Ambas piernas mostraron una mayor capacidad aer\u00f3bica; sin embargo, aunque la pierna hip\u00f3xica hab\u00eda aumentado en mayor medida que la norm\u00f3xica, la diferencia fue insignificante. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Adem\u00e1s, en 1991, el estudio de Klausen et al. sobre esquiadores de fondo no mostr\u00f3 ning\u00fan beneficio significativo del entrenamiento en altura. Esto llev\u00f3 a Wolski et al. a afirmar en 1996 que \u2018actualmente, no existe evidencia en la literatura cient\u00edfica que sugiera que el entrenamiento en altura pueda beneficiar a ning\u00fan tipo de atleta interesado en mejorar su rendimiento a nivel del mar\u2019.&nbsp;<br><br><br>En <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9216951\">1997, Levine y otros<\/a> Se incorpor\u00f3 al estudio con un experimento m\u00e1s controlado y exhaustivo que los anteriores. Este estudio abord\u00f3 muchas de las limitaciones de los estudios previos, como el control del entrenamiento, el n\u00famero adecuado de sujetos, un dise\u00f1o equilibrado y aleatorizado, y la administraci\u00f3n de suplementos de hierro a los sujetos para intentar catalizar el aumento te\u00f3rico de hemoglobina.&nbsp;<br><br><br>El estudio const\u00f3 de tres grupos: un grupo &quot;bajo-bajo&quot;, en el que los sujetos viv\u00edan a baja altitud y entrenaban a baja altitud; un grupo &quot;alto-bajo&quot;, en el que los sujetos viv\u00edan a gran altitud y entrenaban a baja altitud; y un grupo &quot;alto-alto&quot;, en el que los sujetos viv\u00edan y entrenaban a gran altitud. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los sujetos de los grupos HH y HL mostraron mayores niveles de hemoglobina y mayor capacidad aer\u00f3bica. El grupo HL en estado estacionario m\u00e1ximo tambi\u00e9n mostr\u00f3 un mayor valor de VO2 en estado estacionario m\u00e1ximo, mayor velocidad en VO2m\u00e1x y la mayor mejora en una contrarreloj de 5 km. La \u00fanica limitaci\u00f3n de este estudio es que se utilizaron atletas no \u00e9lite.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"550\" height=\"463\" data-attachment-id=\"10941\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/estudio-de-entrenamiento-en-altitud\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/altitudetrainingstudy.png?fit=550%2C463&amp;ssl=1\" data-orig-size=\"550,463\" data-comments-opened=\"1\" data-image-title=\"altitudetrainingstudy\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/altitudetrainingstudy.png?fit=550%2C463&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/altitudetrainingstudy.png?resize=550%2C463&#038;ssl=1\" alt=\"\" class=\"wp-image-10941\" \/><figcaption>Vivir alto, entrenar bajo (alto-bajo) produjo los mayores beneficios en t\u00e9rminos de aptitud f\u00edsica medidos por Vo2Max<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><br><br><br>Las ventajas del entrenamiento en gran altura incluyen un mayor nivel de hemoglobina, un mayor volumen de gl\u00f3bulos rojos, una mayor capacidad ventilatoria y una mayor densidad capilar.&nbsp;<br><br><br>Las desventajas incluyen el riesgo de mal agudo de monta\u00f1a, disminuci\u00f3n del VO2m\u00e1x (en altitud), menor intensidad del entrenamiento y menor volumen plasm\u00e1tico. Parece que la forma m\u00e1s efectiva de entrenar es hacerlo entre 1250 y 2500 m sobre el nivel del mar, \u00a1viviendo en altura y entrenando a baja altitud!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dado que el m\u00e9todo Wim Hof est\u00e1 respaldado por la ciencia y se ha demostrado que previene el mal de monta\u00f1a, ser\u00eda interesante ver si el m\u00e9todo podr\u00eda ayudar al entrenamiento en altura a generar mayores beneficios f\u00edsicos.  <\/p>\n\n\n\n<p class=\"has-text-color has-background has-white-color has-blue-background-color wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/06\/12\/como-hacer-la-tecnica-de-respiracion-de-wim-hof\/\">Haga clic aqu\u00ed para obtener m\u00e1s informaci\u00f3n sobre el m\u00e9todo Wim Hof<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"204\" data-attachment-id=\"9247\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/09\/01\/funcionan-las-mascaras-de-altitud\/mascara-de-altitud-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/altitudemask.jpg?fit=300%2C204&amp;ssl=1\" data-orig-size=\"300,204\" data-comments-opened=\"1\" data-image-title=\"AltitudeMask\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;\u00a314.99 on Amazon.co.uk &amp;#8211; worth the investment?&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/altitudemask.jpg?fit=300%2C204&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/altitudemask.jpg?resize=300%2C204&#038;ssl=1\" alt=\"m\u00e1scara de altitud\" class=\"wp-image-9247\" \/><figcaption>14,99 \u00a3 en Amazon.co.uk: \u00bfmerece la pena la inversi\u00f3n?<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Las m\u00e1scaras de altitud no reproducen los mismos efectos ni el mismo entorno que la altitud. Funcionan resistiendo y fortaleciendo los m\u00fasculos respiratorios. Llamarlas &quot;m\u00e1scaras de altitud&quot; es una estrategia de marketing.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"2128\" data-attachment-id=\"9255\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/09\/01\/funcionan-las-mascaras-de-altitud\/mascara-de-altitud-3\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/altitudemask.png?fit=935%2C2128&amp;ssl=1\" data-orig-size=\"935,2128\" data-comments-opened=\"1\" data-image-title=\"altitudemask\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/altitudemask.png?fit=450%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/altitudemask.png?resize=935%2C2128&#038;ssl=1\" alt=\"\u00bfFuncionan las m\u00e1scaras de altitud?\" class=\"wp-image-9255\" \/><\/figure>\n\n\n\n<p class=\"has-text-color has-background has-white-color has-blue-background-color wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/09\/01\/funcionan-las-mascaras-de-altitud\/\">Haga clic aqu\u00ed para ver nuestra publicaci\u00f3n del blog sobre la m\u00e1scara Altitude<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Live High, Train Low &#8211; MMA, Boxing &amp; the Research of High Altitude Training For information purposes only. Exercise at your own risk.&nbsp; After Tito Ortiz was &#8220;out-cardio&#8217;d&#8221; by Frank Shamrock, the story goes that Tito began to focus on his endurance and began training at high altitude in Big Bear, California. But why? What [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,5189,12504],"tags":[784152949,784152946,34941026,757633],"class_list":["post-10935","post","type-post","status-publish","format-standard","hentry","category-bjj","category-fitness","category-mma","tag-bjj","tag-fitness","tag-mma-2","tag-sport-science"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>High Altitude Training - The Research - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/22\/entrenamiento-en-gran-altitud\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"High Altitude Training - The Research - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Live High, Train Low &#8211; MMA, Boxing &amp; the Research of High Altitude Training For information purposes only. Exercise at your own risk.&nbsp; After Tito Ortiz was &#8220;out-cardio&#8217;d&#8221; by Frank Shamrock, the story goes that Tito began to focus on his endurance and began training at high altitude in Big Bear, California. But why? 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Exercise at your own risk.&nbsp; After Tito Ortiz was &#8220;out-cardio&#8217;d&#8221; by Frank Shamrock, the story goes that Tito began to focus on his endurance and began training at high altitude in Big Bear, California. But why? 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