{"id":1297,"date":"2016-11-07T00:00:00","date_gmt":"2016-11-07T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/competitive-insight-training-and-competing-at-high-altitude\/"},"modified":"2016-11-07T00:00:00","modified_gmt":"2016-11-07T07:00:00","slug":"capacitacion-sobre-entendimiento-de-la-competencia-y-competencia-en-altitud","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/competitive-insight-training-and-competing-at-high-altitude\/","title":{"rendered":"Perspectiva competitiva: Entrenamiento y competici\u00f3n en altitud"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><strong>Pregunta:<\/strong> Soy un corredor de ultramarat\u00f3n competitivo. \u00bfEntrenar en altitud me har\u00e1 mejorar mi tiempo?<\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Respuesta: <\/strong>La altitud elevada se define t\u00edpicamente como estar por encima de los 5000 pies de elevaci\u00f3n. Cuando un atleta entrena en altitud, lo primero que sucede es que su frecuencia card\u00edaca y frecuencia respiratoria aumentan. Esto ocurre incluso en reposo. Esto ayuda a contrarrestar la menor presi\u00f3n parcial de ox\u00edgeno en el aire en altitud. Recuerde que incluso a nivel del mar, el ox\u00edgeno constituye solo el 20.9 por ciento del aire que respiramos. En respuesta a estar en altitud, sus ri\u00f1ones comienzan a producir m\u00e1s eritropoyetina (EPO), que es una hormona que estimula a su m\u00e9dula \u00f3sea a producir m\u00e1s gl\u00f3bulos rojos, que son las c\u00e9lulas que transportan ox\u00edgeno en su torrente sangu\u00edneo. Sus ri\u00f1ones tambi\u00e9n excretan m\u00e1s base para restaurar el equilibrio \u00e1cido-base en su torrente sangu\u00edneo, lo que en \u00faltima instancia lo hace menos tolerante al \u00e1cido l\u00e1ctico en su torrente sangu\u00edneo. Por lo tanto, un atleta alcanza su umbral de lactato antes en altitud que si estuviera entrenando en una altitud menor, sin importar el nivel de condici\u00f3n f\u00edsica que haya alcanzado. Si a alguien se le ha medido su potencia aer\u00f3bica m\u00e1xima (VO2 m\u00e1x.) a nivel del mar, seguramente ser\u00e1 menor si se midiera en altitud, aproximadamente en el mismo per\u00edodo. De hecho, el VO2 m\u00e1x. se reduce en un 1 por ciento a 2 por ciento por cada 390 pies por encima de los 4900 pies de elevaci\u00f3n.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Con el tiempo se ha sentido que un atleta que vive y entrena en altitud se vuelve m\u00e1s eficiente en la utilizaci\u00f3n del ox\u00edgeno. Hay un aumento en el n\u00famero de mitocondrias (productores de energ\u00eda en nuestras c\u00e9lulas) y enzimas oxidativas (las prote\u00ednas que eliminan los radicales libres). De hecho, la investigaci\u00f3n ha demostrado que el entrenamiento en grandes altitudes puede mejorar el rendimiento en grandes altitudes y traducirse en una mayor resistencia a nivel del mar. Los beneficios del entrenamiento en grandes altitudes se han promocionado desde la d\u00e9cada de 1940. El equipo ol\u00edmpico de EE. UU. construy\u00f3 su primera instalaci\u00f3n de entrenamiento en Colorado Springs en 1978 debido a su mayor altitud. Adem\u00e1s, los beneficios del entrenamiento en altitud pueden durar m\u00e1s de dos semanas despu\u00e9s de que un atleta abandona su lugar de entrenamiento en altitud. No es de extra\u00f1ar que el 95 por ciento de todos los medallistas de carreras de larga distancia en los campeonatos mundiales y los Juegos Ol\u00edmpicos desde 1968 hayan vivido o entrenado en altitud. Sin embargo, las ventajas del entrenamiento en altitud pueden no ser tan significativas como se sugiere en la prensa popular. Algunos de los mejores corredores de larga distancia del mundo son de \u00c1frica y muchos de estos corredores entrenan en altitudes bajas o intermedias. Por otra parte, su hemoglobina solo est\u00e1 ligeramente elevada en comparaci\u00f3n con la mayor\u00eda de las personas. Por lo tanto, el entrenamiento en altitud solo puede aportar un beneficio incremental en atletas de \u00e9lite.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Si, por ejemplo, un atleta de Los \u00c1ngeles viniera a competir en la Leadville 100, se recomienda que los atletas se aclimaten durante un per\u00edodo de tres a seis semanas antes de la competencia, si es posible. Si no hay tiempo suficiente para la aclimataci\u00f3n, muchos expertos recomiendan a los atletas programar su competencia inmediatamente despu\u00e9s de llegar a una altitud mayor. Esto se debe a que el gasto card\u00edaco no comienza a disminuir hasta 72 horas despu\u00e9s de la llegada. Aunque esta hip\u00f3tesis no ha sido probada cient\u00edficamente, muchos expertos m\u00e9dicos parecen aceptar esta noci\u00f3n como razonable. \u00a1Sin embargo, esa ser\u00eda una Leadville 100 dolorosa!<\/p>\n\n\n<p class=\"wp-block-paragraph\">Los cr\u00edticos del entrenamiento en altitud argumentan que las concentraciones de gl\u00f3bulos rojos se normalizan a los pocos d\u00edas de regresar a una altitud menor y que los atletas que entrenan en altitudes m\u00e1s bajas se benefician de la capacidad de entrenar a mayor intensidad en una elevaci\u00f3n menor. Adem\u00e1s, argumentan que los atletas pueden experimentar una disminuci\u00f3n de la funci\u00f3n inmunol\u00f3gica y trastornos del sue\u00f1o en altitudes elevadas. Incluso en elevaciones moderadas, hay trastornos del sue\u00f1o e incluso respiraci\u00f3n peri\u00f3dica en algunos atletas susceptibles.<\/p>\n\n\n<p class=\"wp-block-paragraph\">En un esfuerzo por permitir que los atletas se beneficien de un aumento en la carga de trabajo en condiciones a nivel del mar, a la vez que aprovechan las condiciones metab\u00f3licas de gran altitud, los entrenadores han ideado una rutina de entrenamiento llamada enfoque de \u2018vivir en altitud, entrenar en baja altitud\u2019. En este escenario, el entrenamiento se realiza a baja altitud para aumentar el umbral anaer\u00f3bico y el VO2 m\u00e1ximo, pero dormir se realiza a gran altitud para que aumente el recuento de gl\u00f3bulos rojos. Se han desarrollado varios espacios para vivir o dormir con bajo ox\u00edgeno para permitir que los atletas entrenen a nivel del mar pero vivan en una habitaci\u00f3n hip\u00f3xica que simula una altitud de entre 6500 y 9800 pies. Varios estudios sugieren que el uso del m\u00e9todo \u2018vivir en altitud, entrenar en baja altitud\u2019 puede resultar en mejoras en la masa de gl\u00f3bulos rojos de EPO y en el VO2 m\u00e1ximo. Sin embargo, los expertos m\u00e9dicos coinciden en que se necesitan m\u00e1s pruebas para validar este m\u00e9todo.<\/p>\n\n\n<p class=\"wp-block-paragraph\"><em>El Dr. Rick Cunningham es un especialista en medicina deportiva de rodilla y hombro en Vail-Summit Orthopaedics. Es m\u00e9dico del equipo de esqu\u00ed de EE. UU. y jefe de cirug\u00eda del Vail Valley Medical Center. \u00bfTiene alguna pregunta de medicina deportiva que le gustar\u00eda que respondiera en esta columna? Visite su sitio web en <a href=\"http:\/\/www.vailknee.com\" target=\"_blank\">www.vailknee.com<\/a> para enviar tu idea de tema. Para m\u00e1s informaci\u00f3n sobre Vail-Summit Orthopaedics, visita <a href=\"http:\/\/www.vsortho.com\/\" target=\"_blank\">www.vsortho.com<\/a>. <\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Question: I am a competitive ultramarathon runner. Will training at high altitude improve my time? Answer: High altitude is typically defined as being above 5000 feet in elevation. When an athlete trains at altitude the first thing that happens is that their heart rate and respiratory rate increase. This even occurs at rest. This helps&#8230;<\/p>","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1297","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Competitive Insight: Training and Competing at High Altitude | Vail Health<\/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:\/\/www.vailhealth.org\/es\/noticias\/capacitacion-sobre-entendimiento-de-la-competencia-y-competencia-en-altitud\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Competitive Insight: Training and Competing at High Altitude | Vail Health\" \/>\n<meta property=\"og:description\" content=\"Question: I am a competitive ultramarathon runner. 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