¿Son las cargas ligeras más eficientes para la mejora en la economía de carrera en deportistas de resistencia que las cargas altas?
Antecedentes: En la literatura se ha mostrado la importancia de la fuerza en la economía de carrera (EC), sin embargo, los estudios muestran una tendencia a que el entrenamiento se dé con cargas altas (> 75% de la 1RM), sin embargo, dada la importancia de la RFD para la optimización del Stiffness...
- Autores:
-
Palacio Bedoya, Hermin Alexander
- Tipo de recurso:
- Trabajo de grado de pregrado
- Fecha de publicación:
- 2025
- Institución:
- Universidad de Antioquia
- Repositorio:
- Repositorio UdeA
- Idioma:
- spa
- OAI Identifier:
- oai:bibliotecadigital.udea.edu.co:10495/46284
- Acceso en línea:
- https://hdl.handle.net/10495/46284
- Palabra clave:
- Correr - Entrenamiento
Running - Training
Correr - Aspectos psicológicos
Running - Psychological aspects
Atletas - Entrenamiento
Athletes - Training of
Entrenamiento de fuerza
Resistance training
Fuerza muscular
Muscle strength
Rendimiento atlético
Athletic performance
Consumo de oxígeno
Oxygen consumption
Economía de carrrera
Tasa de desarrollo de la fuerza (RFD)
Stiffness
http://id.loc.gov/authorities/subjects/sh85115861
http://id.loc.gov/authorities/subjects/sh2010111516
http://id.loc.gov/authorities/subjects/sh2009116138
https://id.nlm.nih.gov/mesh/D055070
https://id.nlm.nih.gov/mesh/D053580
https://id.nlm.nih.gov/mesh/D054874
https://id.nlm.nih.gov/mesh/D010101
ODS 3: Salud y bienestar. Garantizar una vida sana y promover el bienestar de todos a todas las edades
- Rights
- embargoedAccess
- License
- http://creativecommons.org/licenses/by-nc-sa/4.0/
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¿Son las cargas ligeras más eficientes para la mejora en la economía de carrera en deportistas de resistencia que las cargas altas? |
| title |
¿Son las cargas ligeras más eficientes para la mejora en la economía de carrera en deportistas de resistencia que las cargas altas? |
| spellingShingle |
¿Son las cargas ligeras más eficientes para la mejora en la economía de carrera en deportistas de resistencia que las cargas altas? Correr - Entrenamiento Running - Training Correr - Aspectos psicológicos Running - Psychological aspects Atletas - Entrenamiento Athletes - Training of Entrenamiento de fuerza Resistance training Fuerza muscular Muscle strength Rendimiento atlético Athletic performance Consumo de oxígeno Oxygen consumption Economía de carrrera Tasa de desarrollo de la fuerza (RFD) Stiffness http://id.loc.gov/authorities/subjects/sh85115861 http://id.loc.gov/authorities/subjects/sh2010111516 http://id.loc.gov/authorities/subjects/sh2009116138 https://id.nlm.nih.gov/mesh/D055070 https://id.nlm.nih.gov/mesh/D053580 https://id.nlm.nih.gov/mesh/D054874 https://id.nlm.nih.gov/mesh/D010101 ODS 3: Salud y bienestar. Garantizar una vida sana y promover el bienestar de todos a todas las edades |
| title_short |
¿Son las cargas ligeras más eficientes para la mejora en la economía de carrera en deportistas de resistencia que las cargas altas? |
| title_full |
¿Son las cargas ligeras más eficientes para la mejora en la economía de carrera en deportistas de resistencia que las cargas altas? |
| title_fullStr |
¿Son las cargas ligeras más eficientes para la mejora en la economía de carrera en deportistas de resistencia que las cargas altas? |
| title_full_unstemmed |
¿Son las cargas ligeras más eficientes para la mejora en la economía de carrera en deportistas de resistencia que las cargas altas? |
| title_sort |
¿Son las cargas ligeras más eficientes para la mejora en la economía de carrera en deportistas de resistencia que las cargas altas? |
| dc.creator.fl_str_mv |
Palacio Bedoya, Hermin Alexander |
| dc.contributor.advisor.none.fl_str_mv |
Rojas Jaramillo, Andrés |
| dc.contributor.author.none.fl_str_mv |
Palacio Bedoya, Hermin Alexander |
| dc.subject.lcsh.none.fl_str_mv |
Correr - Entrenamiento Running - Training Correr - Aspectos psicológicos Running - Psychological aspects Atletas - Entrenamiento Athletes - Training of |
| topic |
Correr - Entrenamiento Running - Training Correr - Aspectos psicológicos Running - Psychological aspects Atletas - Entrenamiento Athletes - Training of Entrenamiento de fuerza Resistance training Fuerza muscular Muscle strength Rendimiento atlético Athletic performance Consumo de oxígeno Oxygen consumption Economía de carrrera Tasa de desarrollo de la fuerza (RFD) Stiffness http://id.loc.gov/authorities/subjects/sh85115861 http://id.loc.gov/authorities/subjects/sh2010111516 http://id.loc.gov/authorities/subjects/sh2009116138 https://id.nlm.nih.gov/mesh/D055070 https://id.nlm.nih.gov/mesh/D053580 https://id.nlm.nih.gov/mesh/D054874 https://id.nlm.nih.gov/mesh/D010101 ODS 3: Salud y bienestar. Garantizar una vida sana y promover el bienestar de todos a todas las edades |
| dc.subject.decs.none.fl_str_mv |
Entrenamiento de fuerza Resistance training Fuerza muscular Muscle strength Rendimiento atlético Athletic performance Consumo de oxígeno Oxygen consumption |
| dc.subject.proposal.spa.fl_str_mv |
Economía de carrrera Tasa de desarrollo de la fuerza (RFD) |
| dc.subject.proposal.eng.fl_str_mv |
Stiffness |
| dc.subject.lcshuri.none.fl_str_mv |
http://id.loc.gov/authorities/subjects/sh85115861 http://id.loc.gov/authorities/subjects/sh2010111516 http://id.loc.gov/authorities/subjects/sh2009116138 |
| dc.subject.meshuri.none.fl_str_mv |
https://id.nlm.nih.gov/mesh/D055070 https://id.nlm.nih.gov/mesh/D053580 https://id.nlm.nih.gov/mesh/D054874 https://id.nlm.nih.gov/mesh/D010101 |
| dc.subject.ods.none.fl_str_mv |
ODS 3: Salud y bienestar. Garantizar una vida sana y promover el bienestar de todos a todas las edades |
| description |
Antecedentes: En la literatura se ha mostrado la importancia de la fuerza en la economía de carrera (EC), sin embargo, los estudios muestran una tendencia a que el entrenamiento se dé con cargas altas (> 75% de la 1RM), sin embargo, dada la importancia de la RFD para la optimización del Stiffness y en consecuencia una influencia positiva en la economía de carrera, y a su vez la relación entre el aumento de la RFD y el entrenamiento con cargas ligeras, el objetivo de este estudio fue comparar el efecto de dos programas de entrenamiento de fuerza, uno basado en cargas altas (70–85% 1RM) y otro en cargas ligeras (40–55% 1RM), sobre la EC en corredores de resistencia recreativos. Metodología: Se contó con la participación de 15 sujetos en total divido en dos grupos: cargas altas (n: 8; con edades: 33.63 ± 8.80; estatura: 1.68 ± 0.09; peso: 66.84± 11.27) y cargas ligeras (n: 7; con edades: 35.00 ± 6.58; estatura: 1.74 ±0.4; peso: 70.19 ± 9.85) la intervención que se realizó constó de ocho semanas con dos sesiones semanales de entrenamiento de fuerza, aplicando el ejercicio de sentadilla profunda en ambas condiciones. Se evaluó la EC a velocidades de 11, 13 y 15 km/h, los Umbrales Aeróbico y Anaeróbico mediante análisis de gases respiratorios, se determinaron la curva Carga Velocidad y el Tiempo Límite a Velocidad Aeróbica Máxima pre y post intervención. Resultados: Los resultados indican que ambos protocolos mejoraron significativamente la EC, pero con diferencias específicas: las cargas altas generaron mayores mejoras a 11 km/h (ES muy grande: -1,86), mientras que las cargas ligeras produjeron mayores beneficios en la EC a 13 y 15 km/h (ES grande para ambas velocidades: -0,98 y -0,80 respectivamente), en cuanto a la mejora del VO2Max ambos grupos presentaron mejoras muy similares con un ES grande para los dos (1,32). En la Curva Carga Velocidad ambos grupos presentaron mejoras, aunque el grupo de cargas altas las presentó solo en las cargas de 15 y 55 Kg (ES pequeño y grande, 0,34 y 0,92 respectivamente) en las cargas ligeras se mejoró todo el espectro de cargas. El 1RM estimado mejoró en ambos grupos teniendo un ES moderado en las cargas altas y uno grande en las cargas ligeras (0,52 y 0,88 respectivamente). Conclusión: Estos resultados sugieren que el entrenamiento de fuerza genera mejoras en la EC y parámetros de rendimiento en deportes de resistencia además de mostrar aumentos en la Curva Carga Velocidad, los hallazgos obtenidos brindan herramientas que pueden orientar para la ejecución del entrenamiento de fuerza y para la optimización del rendimiento deportivo en deportistas de resistencia. |
| publishDate |
2025 |
| dc.date.accessioned.none.fl_str_mv |
2025-06-09T19:20:37Z |
| dc.date.issued.none.fl_str_mv |
2025 |
| dc.date.available.none.fl_str_mv |
2027-06-09 |
| dc.type.none.fl_str_mv |
Trabajo de grado - Pregrado |
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info:eu-repo/semantics/bachelorThesis |
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info:eu-repo/semantics/draft |
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Palacio Bedoya, H. A., & Rojas Jaramillo, A. (2025). ¿Son las cargas ligeras más eficientes para la mejora en la economía de carrera en deportistas de resistencia que las cargas altas? [Trabajo de grado profesional]. Universidad de Antioquia, Medellín, Colombia. |
| dc.identifier.uri.none.fl_str_mv |
https://hdl.handle.net/10495/46284 |
| identifier_str_mv |
Palacio Bedoya, H. A., & Rojas Jaramillo, A. (2025). ¿Son las cargas ligeras más eficientes para la mejora en la economía de carrera en deportistas de resistencia que las cargas altas? [Trabajo de grado profesional]. Universidad de Antioquia, Medellín, Colombia. |
| url |
https://hdl.handle.net/10495/46284 |
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spa |
| language |
spa |
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Universidad de Antioquia |
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Entrenamiento Deportivo |
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Medellín, Colombia |
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Instituto Universitario de Educación Física y Deporte |
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Campus Medellín - Ciudadela Robledo |
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Universidad de Antioquia |
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Rojas Jaramillo, AndrésPalacio Bedoya, Hermin Alexander2025-06-09T19:20:37Z2027-06-092025Palacio Bedoya, H. A., & Rojas Jaramillo, A. (2025). ¿Son las cargas ligeras más eficientes para la mejora en la economía de carrera en deportistas de resistencia que las cargas altas? [Trabajo de grado profesional]. Universidad de Antioquia, Medellín, Colombia.https://hdl.handle.net/10495/46284Antecedentes: En la literatura se ha mostrado la importancia de la fuerza en la economía de carrera (EC), sin embargo, los estudios muestran una tendencia a que el entrenamiento se dé con cargas altas (> 75% de la 1RM), sin embargo, dada la importancia de la RFD para la optimización del Stiffness y en consecuencia una influencia positiva en la economía de carrera, y a su vez la relación entre el aumento de la RFD y el entrenamiento con cargas ligeras, el objetivo de este estudio fue comparar el efecto de dos programas de entrenamiento de fuerza, uno basado en cargas altas (70–85% 1RM) y otro en cargas ligeras (40–55% 1RM), sobre la EC en corredores de resistencia recreativos. Metodología: Se contó con la participación de 15 sujetos en total divido en dos grupos: cargas altas (n: 8; con edades: 33.63 ± 8.80; estatura: 1.68 ± 0.09; peso: 66.84± 11.27) y cargas ligeras (n: 7; con edades: 35.00 ± 6.58; estatura: 1.74 ±0.4; peso: 70.19 ± 9.85) la intervención que se realizó constó de ocho semanas con dos sesiones semanales de entrenamiento de fuerza, aplicando el ejercicio de sentadilla profunda en ambas condiciones. Se evaluó la EC a velocidades de 11, 13 y 15 km/h, los Umbrales Aeróbico y Anaeróbico mediante análisis de gases respiratorios, se determinaron la curva Carga Velocidad y el Tiempo Límite a Velocidad Aeróbica Máxima pre y post intervención. Resultados: Los resultados indican que ambos protocolos mejoraron significativamente la EC, pero con diferencias específicas: las cargas altas generaron mayores mejoras a 11 km/h (ES muy grande: -1,86), mientras que las cargas ligeras produjeron mayores beneficios en la EC a 13 y 15 km/h (ES grande para ambas velocidades: -0,98 y -0,80 respectivamente), en cuanto a la mejora del VO2Max ambos grupos presentaron mejoras muy similares con un ES grande para los dos (1,32). En la Curva Carga Velocidad ambos grupos presentaron mejoras, aunque el grupo de cargas altas las presentó solo en las cargas de 15 y 55 Kg (ES pequeño y grande, 0,34 y 0,92 respectivamente) en las cargas ligeras se mejoró todo el espectro de cargas. El 1RM estimado mejoró en ambos grupos teniendo un ES moderado en las cargas altas y uno grande en las cargas ligeras (0,52 y 0,88 respectivamente). Conclusión: Estos resultados sugieren que el entrenamiento de fuerza genera mejoras en la EC y parámetros de rendimiento en deportes de resistencia además de mostrar aumentos en la Curva Carga Velocidad, los hallazgos obtenidos brindan herramientas que pueden orientar para la ejecución del entrenamiento de fuerza y para la optimización del rendimiento deportivo en deportistas de resistencia.Background: The literature has shown the importance of strength in running economy (RE). However, studies tend to emphasize training with high loads (>75% of 1RM). Nevertheless, given the importance of the rate of force development (RFD) for optimizing stiffness—and consequently its positive influence on running economy—and the relationship between increased RFD and training with light loads, the objective of this study was to compare the effect of two strength training programs, one based on high loads (70–85% 1RM) and the other on light loads (40–55% 1RM), on RE in recreational endurance runners. Methods: A total of 15 participants were included, divided into two groups: high loads (n = 8; age: 33.63 ± 8.80; height: 1.68 ± 0.09; weight: 66.84 ± 11.27) and light loads (n = 7; age: 35.00 ± 6.58; height: 1.74 ± 0.4; weight: 70.19 ± 9.85). The intervention lasted eight weeks, with two weekly strength training sessions, applying the deep squat exercise in both conditions. RE was assessed at speeds of 11, 13, and 15 km/h. Aerobic and anaerobic thresholds were evaluated using respiratory gas analysis. The load-velocity profile and the time to exhaustion at maximal aerobic velocity were measured pre- and post-intervention. Results: The results indicate that both protocols significantly improved RE, though with specific differences: high loads produced greater improvements at 11 km/h (very large ES: -1.86), while light loads led to greater benefits in RE at 13 and 15 km/h (large ES for both speeds: -0.98 and -0.80, respectively). Regarding VO₂Max improvement, both groups showed very similar gains with a large ES (1.32) in both cases. In the load-velocity profile, both groups showed improvements; however, the high-load group improved only at 15 and 55 kg (small and large ES: 0.34 and 0.92, respectively), while the light-load group showed improvements across the entire load spectrum. The estimated 1RM improved in both groups, with a moderate ES in the high-load group and a large ES in the light-load group (0.52 and 0.88, respectively). Conclusions: These results suggest that strength training improves RE and performance parameters in endurance sports, in addition to increasing the load-velocity profile. The findings provide tools that may guide the implementation of strength training and the optimization of athletic performance in endurance athletes.PregradoProfesional en Entrenamiento Deportivo28 páginasapplication/pdfspaUniversidad de AntioquiaEntrenamiento DeportivoMedellín, ColombiaInstituto Universitario de Educación Física y DeporteCampus Medellín - Ciudadela Robledohttp://creativecommons.org/licenses/by-nc-sa/4.0/info:eu-repo/semantics/embargoedAccessAttribution-NonCommercial-ShareAlike 4.0 Internationalhttp://purl.org/coar/access_right/c_f1cfCorrer - EntrenamientoRunning - TrainingCorrer - Aspectos psicológicosRunning - Psychological aspectsAtletas - EntrenamientoAthletes - Training ofEntrenamiento de fuerzaResistance trainingFuerza muscularMuscle strengthRendimiento atléticoAthletic performanceConsumo de oxígenoOxygen consumptionEconomía de carrreraTasa de desarrollo de la fuerza (RFD)Stiffnesshttp://id.loc.gov/authorities/subjects/sh85115861http://id.loc.gov/authorities/subjects/sh2010111516http://id.loc.gov/authorities/subjects/sh2009116138https://id.nlm.nih.gov/mesh/D055070https://id.nlm.nih.gov/mesh/D053580https://id.nlm.nih.gov/mesh/D054874https://id.nlm.nih.gov/mesh/D010101ODS 3: Salud y bienestar. 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