Efecto sobre la mejora y retención de la fuerza de un programa de entrenamiento de fuerza con cargas concentradas en sujetos no entrenados. (Effect on the strength improvement and retention during a training program with concentrated loads in non trained subjects).

Resumen

En este estudio se ha analizado la mejora y retención de lafuerza en 34 sujetos no entrenados, distribuidos de forma aleatoria en un grupo experimental (GE) (n=17) que efectuó un programa de entrenamiento para la mejora de la misma de 9 semanas de duración, realizando 4 sesiones consecutivas de entrenamiento semanal, y un grupo control (GC) (n=17) que no llevó a cabo ningún entrenamiento. Se tomaron mediciones del peso máximo elevado en 1RM, la fuerza máxima, y la fuerza media total, con el sistema de medición de fuerzas dinámicas Isocontrol 3.6, en el ejercicio de squat (SQ), antes (PRE-), en la mitad (MED-) y al final del tratamiento (POST 1), así como tras 1 (POST 2) y 2 meses (POST 3) de la finalización mismo. En el GE, las ganancias de fuerza fueron altamente significativas (p menor que 0.01) tanto en la mitad (19%), como al final del programa de entrenamiento (35%), e incluso tras 2 meses de la finalización del mismo (40%). En el GC no se produjeron cambios significativos. En conclusión, tras 9 semanas de entrenamiento de fuerza, se pueden obtener mejoras de la misma altamente significativas utilizando cargas concentradas en sujetos no entrenados, y se pueden seguir alcanzando mayores ganancias durante al menos otras 8 semanas más después de finalizado el entrenamiento.

Palabras clave/key words: entrenamiento | fuerza | desentrenamiento | cargas concentradas |training | strength | detraining | concentrated loads

Abstract

In this study has analyzed the improvement and retention of strength in 34 nontrained subjects, randomized in an experimental group(GE) (n=17) who realized a strength training program during 9 weeks, making 4 consecutive sessions of weekly training, and a control group (GC) (n=17) who did not realized any training. The 1 repetition maximum (1RM), maximum strength, total mean strength, were measured with ISOCONTROL 3.6. device in squat (SQ). The measured were done before (PRE-), in the middle (MED-), at the end of the treatment (POST 1), as well as after 1 and 2 months of the conclusion of the same one. In the experimental group, the strength gains were highly significant as much in the middle (19%), as at the end of the training program (35%), and even after 2 months of the conclusion of the same one (40%). In the GC significant changes did not take place. In conclusion, after 9 weeks of strength training, can be obtained improvements of same highly significant using concentrated loads in nontrained subjects, and they are possible to be continued reaching greater gains during at least other 8 weeks after more finalized the training.

doi:10.5232/ricyde2007.00703

---------------------------------------------------------------------

Referencias/references

Anderson, T., y Kearney, J. T. (1982). Effects of three resistance training programs on muscular strength and absolute and relative endurance. Research Quarterly for Exercise and Sport, 53, 1-7.
PMid:7079558

Fry, A. C., Kraemer, W. J., Lynch, J. M., Marsit, J. L., Roy, E. P., Triplett, N. T., y cols. (1994). Performance decrements with high- intensity resistance exerdise overtraining. Medicine and Sciences in Sport & Exercise, 26(9), 1165-1173.
doi:10.1249/00005768-199409000-00015

Housh, T. J., Housh, D. J., Weir, J. P., y Weir LL. (1996). Effects of eccentric-only resistance training and detraining. International Journal of Sports Medicine, 17(2), 145-148.
doi:10.1055/s-2007-972823
PMid:8833718

Houston, M. E., Froese, E. A., Valeriote, S. P., Green, H. J., y Ranney, D. A. (1983). Muscle performance, morphology and metabolic capacity during strength training and detraining: A one leg model. European Journal of Applied Physiology, 51(1), 25-35.
doi:10.1007/BF00952534

Komi, P. V.; Viitasalo, J. T.; Rauramaa, R.; Vihko, V. (1978). Effect of isometric strength training on mechanical, electrical, and metabolic aspects of muscle function. European Journal of Applied Physiology, 40 (1), 45-55.
doi:10.1007/BF00420988

Narici, M. V., Roi, G. S., Landoni, L., y cols., y. (1989). Changes in force, crossectional area and neural activation during strength training and detraining of the human quadriceps. European Journal of Applied Physiology, 59, 310-319.
doi:10.1007/BF02388334

Rhea, M. R., Ball, S. D., Philips, W. T., y Burkett, L. N. (2002). A comparison of linear and Daily Undulating Periodized Programs with Equated Volume and Intensity for Strength. Journal of strength and Conditioning Research, 16(2), 250-255.
PMid:11991778

Schmidtbleicher, D.; Haralambie, G. (1981). Changes in contractile properties of muscle after strength training in man. European Journal of Applied Physiology, 46(3), 221-228.
doi:10.1007/BF00423398

Wilson, G., Murphy, A. J., y Pryor, J. F. (1994). Musculotendinous stiffness: its relationship to eccentric, isometric, and concentric performance. Journal of Applied Physiology, 76, 2714-2719.
PMid:7928905

---------------------------------------------------------------------