Fisiologia y Met. Entrenamiento - Intermitente

Journal of Human Sport & Exercise
Vol III No 1 2008
23-52
Journal of Human Sport and Exercise online

J. Hum. Sport Exerc.
Official Journal of the Area of Physical Education and Sport.
Faculty of Education.University of Alicante. Spain
ISSN 1699-1605
An International Electronic Journal
Volume 3 Number 1 January 2008
PHYSIOLOGY AND METHODOLOGY OF INTERMITTENT RESISTANCE

TRAINING FOR ACYCLIC SPORTS
Casas, A.
Assistant Professor for Physiology Applied to Physical Education. Department of Physical Education.
Faculty of Humanities and Educational Sciences. Universidad Nacional de La Plata. Argentina.
Address for correspondence:
Prof. Adrin Casas
[email protected]
ABSTRACT
Resistance training for acyclic sports has traditionally been carried out using training
methods developed for cyclic sports. These methods were developed from the study of
the physiological bases of maximum oxygen consumption (VO2max), prioritising
central cardiovascular factors (cardiac) above peripheral factors (muscular) and
omitting in-depth analysis of muscular behaviour during acyclic resistance. This article
intends to: a) analyse certain physiological aspects needed to understand intermittent
resistance exercise, b) define what intermittent resistance effort is, what its unique
features are and how it differs from interval exercise, and c) develop a specific proposal
for designing intermittent resistance training loads for acyclic sports. Keywords:
training, intermittent, resistance, sports, acyclic.
Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52
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INTRODUCTION
Acyclic sports (e.g. football, basketball, rugby, hockey, tennis, handball, combat sports,
etc.) consist of a blend of actions of different intensities, durations, frequencies and
kinetic characteristics that significantly modify the metabolic and muscular analysis of
effort. Acyclic sports base their actions on highly specific movement patterns that
demand, for example, changes in direction at speed. This and other specific abilities
such as the ability to repeat accelerations, demand the development of training
methods that take them into account (Bishop, 2002; Carling and Reilly, 2005; Bangsbo,
1992; Colli, 1997). The training method known as the intermittent method is precisely
that which is able to respond to the demands of acyclic sports in ideal fashion.
This article is divided into two parts: the first deals with the physiological aspects of
intermittent resistance exercise and the second looks at the methodological aspects of
intermittent resistance training.
PHYSIOLOGY OF INTERMITTENT EXERCISE
1. Definition of Intermittent Exercise: first considerations
The appearance in sports training* of intermittent exercise as a training method could
be regarded as a more or less recent phenomenon, although physiological research into
these kinds of efforts and their effects began in around 1960.
Currently, many articles deal with intermittent exercise without answering the question
What is intermittent effort? and this lack of precision leads to uncertainty and
controversy.
All disciplines based on the study and application of scientific knowledge must be based
on precise and universally agreed terminology. It is therefore essential to define the
concept of intermittent exercise. The Spanish dictionary refers to Exercise as the
action of playing or exercising. Gymnastics and its different associated activities agree
that it is a configuration of movements with more or less specific aims. Pate et al.
(1995) defines exercise as a set of voluntary, planned and structured movements
designed to maintain or increase one or more components of physical aptitude. The
dictionary defines Intermittent as something that is interrupted and restarts in alternate
fashion. In our field of study, Intermittent is not a synonym of Interval, as the
famous Swedish researcher Per Olof Astrand made clear in his early publications
(1960a; 1960b), using both terms (interval exercise and intermittent exercise) for
different applications. One of the substantive differences that Astrand refers to is the
duration of the effort and its intensity: intermittent exercise involves periods of
intensive muscular activity followed by periods of moderate exercise or even rest with a
maximum time for the load of 1 minute. Later, Astrand (1992) stated that intermittent
work was different to interval work, as the latter type of training used a load duration of
*
Sports Training is a complex process of activities, designed for the planned development of certain
states of sports performance and its exhibition in situations of sports verification, especially in
competitive activities (Martin et al, 2001).
Training Methods are planned procedures for the transmission and configuration of content, as part of
certain types of training designed to achieve a goal (Martin et al, 2001).
2008 University of Alicante. Faculty of Education.
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2 to 6 minutes. Here it is true, as stated by Bisciotti (2004), that the interval work
known as the classic Freiburg method is based on repetitions over distances of 200,
300 and 400 metres and can involve a time of less than 1 minute (Van Aaken and
Berben, 1971), but its aims are different to those of intermittent work.
As regards the duration of the load, this factor has significant physiological
implications. When making an effort involving over 1/6 or 1/7 of total body
musculature (e.g. running), the cardiovascular, respiratory, neuromuscular and
metabolic systems actively participate in the exercise. If the duration of exercise is equal
to or less than 1 minute, the cardiovascular system will be important throughout the
repetitions (and during the pauses) but there will not be enough time in each
repetition, mainly the first for the neuromuscular system to take part. We could say
that there is a physiological delay in the response and adjustment between the
cardiovascular and neuromuscular systems that is used by intermittent exercise (Seiler,
2002).
Intermittent exercises place the accent on stress at peripheral level (neuromuscular,
vascular and metabolic), these being the muscle factors of resistance. This is highly
significant, as the study model applied in the field of the physiology of exercise and
sports training for decades placed the role of the central factors (cardiac) above that of
the peripheral factors (muscular) in the resistance performances of all sporting
disciplines. I recommend the works of Richardson, 2000 and 2004, to gain a deeper
understanding of these factors.
The early contributions of Astrand (1960a; 1960b) to the topic are certainly surprising,
the author states that during short periods of work with high energy rates, aerobic
provision is adequate, despite the incomplete transport of oxygen during the activity of
the load. With very short periods of work, of 30 seconds or less, a very intense load may
be placed on the muscles and oxygen transport organs, without affecting the anaerobic
processes that lead to any significant rise in blood lactate concentrations. In order to
study intermittent exercise and its effects, Bangsbo (2000a) recommends placing special
emphasis on intensity, especially relative intensity. For example: it is possible to
complete an hour of exercise with efforts of 15 x 15 if the intensity is 100% or
slightly above VO2max, while only a few minutes of exercise can be completed if the
intensity is 70% of Peak Power (PP). An elite sportsperson can have a PP of 1000 W,
reaching their VO2max at 250W (25% PP). With exercises such as running, the
parameter or reference value used for intensity is the Maximal Aerobic Velocity
(MAV). Suggested training loads are between 100 and 150% of MAV, according to the
functional orientation of the work (see below, methodology of training section). For
the moment, we shall consider two types of intermittent exercise: 1) Intermittent
aerobic (ITA), 2) Intermittent High Intensity (ITHI). They each have different
functional approaches and training effects. During this article we will go into these
kinds of work and will see that ITHI should not be confused with speed resistance work.
Another important point is that intermittent efforts see alternating variations in the
Intensity, Duration, Frequency, Kinetics and Kinematics ** of muscular actions,
Maximal Aerobic Velocity (MAV) is the speed of movement at which one reaches 100% oxygen
consumption (VO2max).
Kinetics: study of the forces that act o objects and bodies (Watkins, 1999).
**
Kinematics: study of the movement of bodies and objects (Watkins, 1999).
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meaning that the cardiovascular and neuromuscular systems take part in a specific
fashion that is very different to the physiological model of continuous or interval
exercise. Several studies have shown, for example, the relationship between muscle
contraction cycle and vascular function in the muscle tissue involved. Blood flow in the
skeletal muscle varies in direct relationship with the type of effort and the moment of
the exercise (start, middle or peak effort), observing fluctuations in muscle blood flow
depending on the type of mechanical work involved, with specific effects in training
(Schoemaker et al, 1994; Tschakovsky et al, 1995; Walloe and Wesche, 1988).
Other studies underline how the biomechanical and physiological characteristics of
muscle contractions condition, regulate and modulate the effects of training (Bosco,
2000; Gardiner, 2001).
Main characteristics of intermittent exercises.
-
They involve efforts of up to 1 minute in duration.

They are carried out at between 100% and 150% MAV (maximal aerobic
velocity).
They can be: ITA (intermittent aerobic) or ITHI (intermittent high intensity).
They are characterised by the alternation of variations in the intensity, duration,
frequency, kinetics and kinematics of muscle actions, causing greater peripheral
stress (muscular) than central (cardiac).
Neuromuscular and VO2 involvement is quite different to that of continuous and
interval exercise.
2. Differences between Intermittent and Interval exercise

Both exercises belong to the group of work known as Intermittent, as they alternate
loads and pauses during the efforts. If we compare an intermittent aerobic exercise
(ITA) with an interval exercise (IN) that has the same functional orientation, we can see
that one of the main differences lies in the intensity and duration of the muscle work.
Astrand (1992) states that in the ITA exercise we see the alternation of explosions of
intense exercise (100% MAV or more, that is: maximal and supramaximal exercises)
and brief periods (less than 1 minute) with gentler exercise. This involves VO2max
differently and highlights the effects of training at muscular level. However, in the IN
exercise the effort is carried out at intensities lying between the lactate threshold (LT)
and VO2max (that is: submaximal to maximal exercises) and the duration of the load
can last for up to 5 minutes (Daniels, 1984). The IN training model with its rest
pauses triggers major cardiovascular adaptations, mainly in the Oxygen Pulse (Ncker,
Bohlau and Hartleb, 1980).
The benefits of ITA exercise depend on the total distance run at the programmed
intensity (e.g., 110% MAV), as this involves a determined number of muscle
contractions performed at optimal intensities (Noakes, 1991 and 1990). Training
effects are modelled on the basis of the duration of the load and the pause, intensity and
total volume (Daniels, 1998; Billat, 2001).
3. Characteristics of VO2 during intermittent exercise
In the works of Astrand (1960), a subject with a VO2max of 4.6 litres/min managed to
work on a cycle ergometer with a load of 350 Watts for approximately 8 minutes. When
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the load was reduced by 50% (175W) he was comfortably able to exercise for 60
minutes, with an average VO2 of 50% during the work. During another session, the
same subject was asked to work at 350W, but alternating 3 minutes under load with the
same time for recovery (interval work), and he managed to work for one hour with
difficulty, and in this case the average VO2 was maximal. The duration of the loads (and
pauses) was then reduced and it was seen that the total VO2 during the hour of work did
not fall significantly during 30 second work with the same recovery time (intermittent
work). Two points in these studies should be underlined: 1) when working continuously
the subject could only perform 8 minutes exercise at 350W, while with interval and
intermittent exercise he achieved 30 minutes at 350W, and 2) when the loads exceeded
1 minute the stress was very high, mainly at metabolic level, with an increase in lactic
acid values. However, during intermittent work, with 30 second loads alternated with
the same recovery time, an effect on VO2 similar to that of interval work was achieved.
If a person runs continuously at the speed that correspond to 100% VO2 (MAV), he will
only be able to sustain the effort for 4 to 11 minutes. This time is known as the Limit
Time at Maximal Aerobic Velocity (Lim.T MAV). However, if he performs intermittent
efforts (e.g.: 15 x 15), he can work for 60 to 70 minutes without difficulty, with
similar observations as those made above concerning the study by Astrand. The
resistance efforts demanded by team games (intermittent sports such as football,
basketball, hockey, handball, rugby, etc.) involve the development of this capacity:
intermittent resistance.
Muscle VO2 kinetics
Muscle VO2 kinetics refers to the time needed by the skeletal muscle to increase oxygen
uptake to accompany the increased mechanical power of the effort.
When the exercise begins, the integrated response of the pulmonary, cardiovascular and
muscular systems characterises VO2 kinetics. This response is highly sensitive to
aerobic training (Phillips et al, 1995) and can by precisely measured (Grassi et al, 1996).
The role played by each of these systems to determine VO2 kinetics in effort is still
being debated (Cerretelli et al, 1980; Hughson et al, 1996). A wide range of studies
have been made of the subject, using different kinds of exercises and even animal
models (Grassi et al, 1998a and 1998b). This very diverse selection of work demands
very careful analysis.
Certain studies showed that the increased blood flow in the lower members (and its
provision of O2) contributed to the increase in VO2 during exercises of moderate
intensity (Bell, 2001; MacDonald, 1998 and 2000; Shoemaker, 1994).
Bangsbo et al. (2000) studied the kinetics of muscle VO2 at the start of an intense
dynamic exercise. The authors showed that the intense muscle contractions after some
12 seconds of the exercise increased muscle O2 uptake by 50% and, reaching a peak O2
uptake of 90% after 50 seconds. The use of limited O2 at the start of the intense
exercise does not appear to be related to insufficient availability of O2, but may well be
associated with inadequate distribution of the blood flow in the active muscles that
limits the uptake of O2 at cell level.
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Figure 1. Muscle extraction of O2 during intensive exercises (Bangsbo, 2000).
Muscle blood flow

Several studies have used isolated muscle preparations to analyse the maximal blood
perfusion peak (MPP) and the muscle O2 extraction peak (PEO2), and the values found
were of 50-60ml/100g/min and 80-100ml/100g/min, respectively. Later, other studies of
intact human muscles found that MPP was 150-300ml/g/min and PEO2 was 240500ml/g/min (Andersen and Saltin, 1985; Richardson, 1993; Laughlin, 1996). These
values show the significant potential of skeletal muscle for provoking vascular changes,
with major metabolic implications, during the exercise.
Changes in muscle blood flow during exercise are studied using a two-stage model
(Hughson, 1997; Shoemaker, 1996 and 1997) with an initial rapid response stage
followed by a second slower stage that starts 15 to 20 seconds later and in which
feed-back predominates.
Kurjiaka and Segal (1995) state that the initial factor responsible for increased muscle
blood flow during exercise is Acetylcholine (ACh), regarded by the researchers as the
real link between the neuromotor activation of the muscle and hyperaemia (large
concentration of blood). Another important element is adenosine, a molecule that
significantly increases during intense muscle contractions. In Figure 1 (Radegran and
Calbet, 1999) the authors used Doppler ultrasound techniques to evaluate the increase in
blood flow by time after an infusion of adenosine (6 seconds before the exercise) and an
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inhibiting infusion at 180 seconds. The adenosine infusion increased flow 30% more
than the effect caused by the exercise itself.
Figure 2. The effect of Adenosine on the change in femoral artery blood flow by time (Radegran and
Calbet, 1999).
Muscle blood flow varies as a direct function of the type of effort and the moment of the
same. The variation in speed and the rapid increase in blood flow at the start of the
exercise are related to the muscle contraction cycle. Figure 3 shows the behaviour of
different variables during the muscle contraction cycle, studied in the dynamic knee
extensor exercise. Speed and blood flow undergo variations during the muscle
contraction and relaxation stages of the exercise (Radegran and Saltin, 1998).
Figure 3 shows the four variables analysed, the first (at the top) is the intra-arterial
blood pressure (BPia), the second is the intramuscular pressure (IMP), the third is the
force (F) expressed in Newtons and the fourth and last is the average blood flow speed.
Note how the latter is the one showing most variations as regards the others. Another
point I would like to underline in this Figure is the relationship between the Peak F and
the other variables, it logically coincides with Peak Imp and precedes Peak blood flow
speed.
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Figure 3.Variations in femoral artery blood flow and muscle contraction (Radegran and Saltin, 1998).
(Many studies of the subject use the dynamic knee extensor exercise as their
physiological study model, described and published by Andersen et al, 1985a).
The same researchers measured arterial flow and estimated the time for the increase in
flow at different work rates or intensities (Radegran and Saltin, 1998). Figure 4 shows
how very light loads reach half the peak blood flow value in less than 5 seconds, while
heavier loads close to peak power, require <10 seconds.
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Figure 4. Measurement of femoral artery blood flow at rest with passive mobilisation and during exercise
with different intensities (Radegran and Saltin, 1998).
There is a physiological link between blood flow and mechanical work with muscle
O2 uptake, similar to that existing between Cardiac Output per Minute (COM) and O2
uptake at systemic level (for every 5 litres of blood/1 litre uptake of O2/ minute), while
with an exercise carried out with the knee extensors, for every 7 litres of blood/1litre
uptake of O2/minute (Andersen and Saltin, 1985). These values vary according to the
muscle mass involved and, of course, the training status.
It has been suggested that O2 delivery could limit muscle uptake kinetics during intense
exercises, but there are few studies of this. Paterson et al. (2005) recently studied blood
flow (arterial femoral) increase time related to VO2 during a high intensity exercise and
found that the slow phase (2nd) of VO2 was accompanied by a sustained increase in
blood flow in the legs, with a consequent increase in O2 uptake in response to the
greater demand. This data leads us to believe that there are elements at muscle level
with significant potential for control.
Previously, studies by Tordi et al (2003) analysed the influence on VO2 kinetics of
alternating high intensity exercises (>85%VO2max) with accelerations and sprints. They
showed that VO2 was faster with these kinds of exercises. This kind of exercise clearly
corresponds to that of intermittent sports.
Krustrup et al (2004) studied the effects of intermittent training on one leg (Le) with the
other used for control purposes (Cl). An intensity of 150% VO2max was used. After 7
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weeks training, the effects were evaluated by using tests of different intensities (10, 30
and 50 W, respectively) The results showed that this kind of training causes increased
performance with high intensity exercises (30 W to 50 W), while no significant
improvement was observed for low intensity exercises (10W).
Other related factors
The studies carried out on muscle O2 dynamics have confirmed that the speed to
increase oxidative phosphorylation is limited by the adaptive mechanisms for the
transport and use of muscle O2.
Different factors interact to determine muscle O2 uptake. The speed of adaptation
(adjustment) of the skeletal muscle at the start of the exercise is limited by: a) intrinsic
cellular factors (activation of metabolic signals and enzymes), and b) the availability of
O2 for the mitochondria (determined by extrinsic O2 convection and diffusion
mechanisms). Biochemical evidence indicates that cellular respiration speed is related to
phosphorylation potential, redox potential and the cellular pressure of mitochondrial O2
(PmitoO2). The first two are determined by intrinsic cellular factors, while PmitoO2 is
determined by extrinsic O2 convection and diffusion mechanisms. Within a determined
range of effort, PmitoO2 can regulate or modulate muscle metabolism, balancing the use
of ATP with its mitochondrial resynthesis and O2 consumption (Tschakovsky and
Hughson, 1999).
Figure 5. Local factors that interact to determine muscle VO2 kinetics.
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Figure 5 shows the local factors (muscular) that interact to determine VO2 kinetics.
They are: A) - Ca+ levels in the mitochondrial matrix, activators of dehydrogenase and
ATP synthase, affecting mitochondrial resistance and redox potential, B) - the
ATP/ADP and NAD/NADH ratio, supplying electrons to the respiratory chain (electron
transport systems), this flow of electrons modulates the respiratory rate, C) the
mitochondrial O2 pressure (PmitoO2), which interacts with the ATP/ADP, NAD/NADH
and Pi ratio to determine the workflow of the respiratory chain and the effects on
mitochondrial resistance. PmitoO2 depends on the balance between the VO2 and the
flow of O2 into the cell (product of the capillary pressure of O2, PcO2), which varies
according to the local capillary blood flow and the affinity of the Hb to the O2
(Tschakovsky and Hughson, 1999).
These local factors are very much affected by intermittent exercise. For example: the
increase in intramuscular Ca+ directly corresponds with the intensity of the exercise.
The ATP/ADP ratio adapts to sudden, repeated demands according to the strength of the
exercise.
In addition, during exercises with intensities above 100% MAV, muscle fibre
recruitment is specifically focused on the FT. Exercises with these intensities cause
slight (and temporary) modifications to the pH, a significant increase in blood
temperature and CO2, leading to a displacement of the oxygen dissociation curve to the
right and increasing O2 release (Bohr effect) (Krustrup, 2004).
Some studies indicate that VO2 kinetics at muscle level are determined by metabolic
intramuscular factors such as the phosphocreatine depletion rate (Barstow, 1994;
McCreary, 1996; Rossiter, 1999). There are many references relating Phosphocreatine
with performance during intense, intermittent exercises. Billat (2002) introduces the
concept of phosphocreatine threshold (PCT) when analysing exercises at between
50% and 125% VO2max. PCT refers to the intensity of the exercise in which all the
phosphocreatine stored is found in muscle depletion. The PCT is found at above 80%
VO2max. Billat also found an intimate relationship between muscle power and the
ability to mobilise and resynthesise Phosphocreatine. Bishop (2002) relates the ability to
repeat accelerations to buffer capacity, changes in pH Phosphocreatine resynthesis.
3. Use of substrates during intermittent exercise
Essn et al (1977) carried out one of the most interesting scientific studies related to this
subject. He studied and compared the metabolic responses of 5 subjects to two cycle
ergometer exercise protocols: one continuous (at 157 W) lasting for 60 minutes, and
another intermittent (15 x 15 seconds, at 299W), both with similar average VO2. The
results showed that the proportion of energy derived from carbohydrates and fats was
similar in both types of exercise (continuous and intermittent). A priori we would
imagine this not to be the case, as the relative intensity is higher with intermittent
exercise and this could indicate greater glucogenolitic participation.
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Figure 6. Lactate concentrations during continuous and intermittent exercise (Essn, 1978).
Figure 6 shows the lactate values during both exercises and no significant differences
can be observed, except that greater release of lactate from the muscle was observed
during the intermittent exercise (in the pauses). The ATP and CP values (Figure 7)
during the intermittent exercise show greater fluctuations than during the continuous
exercise. PC concentrations fell to 40% of resting values 5 minutes into the exercise,
and after the pause they reached 70% of resting values. The behaviour was similar over
the 60 minutes of intermittent exercise.
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Figure 7. Concentrations of ATP and CP during an intermittent exercise (Essn, 1978). (The filled circle
is the value at the end of the load, the empty circle is the value at the end of the pause).
This study showed a lesser glucolitic rate and a greater contribution of fats in the
intermittent exercise when compared to the continuous exercise. In each period of work,
ATP hydrolysis and the concentrations of ADP and AMP increased, accelerating
glucolysis and the Krebs cycle. At the end of the loads and at the start of the pauses
ADP and AMP concentrations were very high, but ATP was quickly restored. The
citrate accumulated and passed through the mitochondrial membrane to the cellular
cytoplasm, thus inhibiting glucolysis and facilitating the use of lipids for aerobic
processes (See Figure 8). The highest intramuscular citrate levels were mainly found at
the end of the pause but, after 8 minutes of intermittent exercise, muscle citrate values at
the end of the loads were higher than at the start of the exercise and were maintained
during all the work.
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The inhibitor effect of citrate on glucolysis IS NOT IN QUESTION, but whether this
mechanism is the predominant one during intermittent exercise IS NOT TOTALLY
CLEAR. Peters et al (1995) doubt the potential of citrate for inhibiting glucolysis
throughout an intense intermittent exercise, as they allocate this mechanism to a limited
range of time. In addition, Bangsbo (1994 and 2000) underlines the fact that the
mechanism that reduces the glucolytic rate during an intense intermittent exercise has
not been clearly defined.
Figure 8. Intermittent exercise (15 x 15 seconds) and behaviour of intramuscular Citrate (Essn, 1978).
Figure 9 shows the contribution of aerobic and anaerobic energy sources during the
intermittent exercise and the pause. The values have been calculated for a subject
exercising with an active muscle mass of 11 Kg. During the load, note the significant
percentage energy intake from the O2 (taken up by the muscle and myoglobin deposits),
while the glucolytic intake (lactate) is very limited. During the pause, O2 uptake is the
undisputed master of intake.
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Figure 9. Energy contribution during the intermittent exercise (15 x 15 seconds) (Essn, 1978).
4. Other important physiological aspects

Myoglobin O2
The classic studies by Astrand et al. (1960) laid the groundwork for the study of many
aspects of the physiology of intermittent exercise. In Figure 10, (A) a subject worked at
412 W on a cycle ergometer. If the load was applied continuously then he only tolerated
3 minutes, while intermittent 1 x 1 work allowed him to work for 24 minutes to
exhaustion. If the exercise was performed with loads of 30 x 60 or 10 x 20 the total
time achieved reached 30 minutes. The figure shows the behaviour of lactacidemia for
each load. We should highlight how the 10 x 20 loads caused very slight lactacidemia
but major effects on the O2 transport system and mechanical muscle power. Panel B
shows another important fact, as with the 10x20 load aerobic energy provision has a
significant intake (both from the O2 transported by the blood and the muscular
myoglobin O2 reserve). Myoglobin O2 plays the leading role in intense exercises of
short duration.
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Figure 10. (A) Lactacidemia values during an intermittent exercise with loads of different duration. (B)
O2 provision during the intermittent exercise (Astrand, 1960).
Phosphocreatine (PC) Shuttle Mechanism

An interesting article by Verchoshanskij (1992) refers to the importance of
phosphocreatine as a universal vector, responsible for transporting energy from where
it is produced (mitochondria) to where it is used (muscle sarcomeres). Brooks (2005)
underlines phosphocreatine as the real link between cell cytoplasm and the
mitochondria. The immediate ATP hydrolysis splits away the PC and the free Creatine
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must be quickly phosphorylated by the mitochondrial reticulum to resynthesise PC.

Figure 11 describes this phenomenon, known as the PC Shuttle.
Figura 11. Shuttle de PC (Brooks, 2005).
5. Methodology of intermittent resistance training

The origins of the study of Resistance were based on a large number of studies carried
out in the fields of Cardiology (Reindell and Roskamm, 1959 and 1963; Hollmann,
1963; Ncker, 1958) and Metabolism (Margaria, 1964 and 1965; Christensen, Hedman
and Saltin, 1960). Attention was focused on the cardiovascular system and muscle
metabolism, meaning that the muscle components of Resistance were omitted or
subordinated to the above-mentioned fields. This trend was maintained for decades.
Preliminary concepts
Specialised sports training texts include over thirty definitions of Resistance, most
related to the capacity to fight fatigue or carry out efforts of long duration. In the field of
Sport, Resistance does not exist as a goal in itself, but forms part of the sporting goal,
this being the performance sought by the sport in question (Martin et al, 2001). For
example, in team sports resistance is related with the capacity to repeat accelerations
and decelerations during play (Reilly et al, 1994; Bangsbo and Lindquist, 1992) and
with the development of other repetitive muscle actions such as changes in direction,
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sudden stops, irregular intervals of intense effort, combinations of jumps, throws and
runs, etc.
Resistance training for sport must correspond to the structure of sport performance
(Neumann, 1989) and we need to look at the specific and unique nature of the
performance model and not assume that there is a universal resistance training model,
as has been the case for decades. Resistance performance, as with any other body
performance, is the result of the coordinated use of muscle power (Martin et al, 2001).
Verchoshanskij (1992) states that resistance is not only and not so much determined by
the amount of O2 that reaches the muscle, but by the adaptation of the latter to an
intense, prolonged activity. This clearly shows that the muscle factors related to
resistance are essentially conditioning factors.
With team games, running involves greater stages of acceleration and deceleration when
compared to other disciplines where running is in a straight line, as well as the fact that
the above-mentioned actions are not as frequent or intense. The intermittent running
in team sports implies greater energy expenditure (See Graph 1). The kinetics and
kinematics of muscle actions are always changing (due to the varied situations) and this
also involves different neuromuscular and metabolic effects (Bisciotti, 2000).
Graph 1. Aspetti bioenergetici della corsa frazionata. Gian Nicola Bisciotti, 2000.
In Graph 1, a subject weighing 77 Kg running at 5m/sec covered 1 Km in a continuous

straight line, with an energy expenditure of 69.3 Kcal. However, the same distance run
at the same speed but with 20 repetitions of 50 metres involved an energy expenditure
32% higher. The same total distance was then run at the same speed, but with 50
repetitions of 20 metres, and the energy expenditure was 79.9% greater than in the first
case. Finally, when the total distance was run with 100 repetitions of 10 metres, the
energy expenditure was 159.8% greater than in the first case. Increasing the number
of starts and stops over a certain distance involves a significant increase in the
amount of muscle work, reflected in greater energy expenditure and higher
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neuromuscular stress. It is clear that intermittent running requires the synergic

action of the sportspersons special force*.
When referring to the benefits of intermittent training, several writers (Noakes, 1999;
Daniels, 1998; Billat, 2001) highlight the fact that they depend on the total distance run
at the programmed intensity, for example 110% MAV, as this is related to the number
of muscle contractions performed at optimum intensity (I assume that the concept of
an optimum intensity is related to the specific and predominant intensity in a sport).
Verchoshanskij (1992) mentions that the main criteria sustaining resistance training in
sport should not be VO2max but morphofunctional modifications at cell level in the
skeletal muscle. Other writers (Kindermann, Neumann, 1974 and 1985) stated that,
although VO2max is the most widely used criteria for evaluating the performance of
aerobic resistance in sport, it is insufficient because it overestimates the
cardiorespiratory component and underestimates the metabolic muscle aspect and
variations in mechanical contractility.
An interesting work by Bisciotti (2000), (see Table 1) noted the responses of different
parameters of effort (heart rate, lactic acid and others) in runs performed at between
90% and 100% MAV and using two different models, a linear and an intermittent run.
In the latter, the author observed significant differences as regards lactic acid, while the
heart rate was lower for both intensities. The IT run placed more emphasis on peripheral
(muscle) aspects and HR as a central parameter was not a good indicator of effort. The
author underlines the importance of muscle training (special force), due to its synergic
action in IT performance.
Linear Run
INTENSITY
HR
IT Run
LA
HR
LA
90%MAV
420 s
177
8.7
73
172
12.6
100%MAV
324 s
182
10.5
47.5
164
14.0
Table 1. T = Maximum time sustained at said intensity (in seconds), HR = heart rate (beats/minute); LA=
lactic acid (mMol/L) (Bisciotti, 2000).
Design and Organisation of training loads

Several publications dealing with intermittent training recommend more or less standard
criteria as regards the development, application and organisation of loads (Colli, Introini
and Bosco, 1997; Impellizzeri, Arcelli and LaTorre, 2001). Here I wish to propose
criteria for designing training loads that are a result of the study of certain specific
aspects of sport. As is the case with Bangsbo and his research team, I incline towards
studying the specific physiological demands of each sport and using these specific
elements to design training loads. For intermittent resistance training, we initially take
*
Special Force is how we refer to the specific and predominant direction of force in a sport.
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two basic aspects: a) the total distance covered in the match, and b) the distance covered
at high intensity (here Bangsbo includes running at above 15km/hr).
These two aspects are very useful for defining training volume.
(I recommend readers to study the work by Carling, Williams and Reilly, 2005 and
Antivero, 2006, which deal with these aspects in more depth).
The preparation and design of loads for intermittent training involves the following
steps:
123456-
Establishment of MAV
Definition of the functional orientation of the load
Establishment of Total Volume
Establishment of the Duration of the loads and pauses
Definition of the Intensity of the loads
Establishment of the type of pause
1) Establishment of Maximal Aerobic Velocity (MAV) in the field

There are several field tests designed to evaluate maximal aerobic velocity (MAV).
One of these is a protocolised and scientifically validated procedure, meaning that it
offers the objective criteria that make it a scientific instrument (method) for
evaluation. The test chosen should satisfy these criteria (Casas, 2005).
It is also important for the test to deal with the specific nature of acyclic sports, meaning
that tests based on prolonged linear running to determine MAV are not appropriate for
these sportsmen and women (although they may be for athletes and runners in cyclic
disciplines).
Scientific literature mentions two main tests that satisfy the above-mentioned
requirements for establishing the MAV:
a- The Lger test (Shuttle with 1 minute intervals) (Bisciotti, 2002; Billat, 2002).
b- The Bangsbo test (Yo-Yo test and variants) (Bangsbo, 1994; Svensson and
Drust, 2005).
c- Other tests mentioned in the bibliography are more suited to sportsmen and
women in cyclic disciplines (e.g. the Brue, Chanon and CAT tests, etc.).
The two tests mentioned (Lger and Yo-Yo) are progressive or incremental. When a
progressive test is used to determine MAV it may be overestimated, as the subject can
reach his VO2max and continue for another stage in the test, mainly on the basis of
glucolytic lactacid metabolism. In these cases, MAV should be identified by means of a
complementary test known as MAV Limit Time (Billat, 2002).
I will now describe the Lger Test. I personally incline towards using it to determine
MAV. Readers can find out more about the Yo-Yo test and its variants by reading
Krustrup and Bangsbo (2001 and 2003) and Mohr (2003).
The Objective criteria are: Validity, reliability and Reproducibility.
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The Lger Test

This test has different variants, but I will use the progressive 20 metre run test with 1
minute intervals (Lger and Lambert, 1982; Lger et al 1988). We draw two parallel
lines 20 metres apart. The surface chosen must not be slippery.
The subject proceeds from one line to the other, step on it and return, with an initial
speed of 8.5 Km. /hr. The pace is marked by a beep or other audible signal on a CD.
The speed is increased by 0.5 Km/hr every minute (see the Lger Table) and each
period is called a lap. The race must not be interrupted and the subject keeps the same
pace as the audible signal showing the speed of movement and runs in a straight line.
The test ends when the subject cannot maintain the set speed. The final lap is regarded
as the final figure for the test.
The Lger test has been designed to determine VO2max and has a validity of 0.84. The
equations used to determine VO2max are:
- 6 to 18 years of age = 31.025 + (3.238 x LV) - (3.248 x A) + (0.1536 x LV x
A)
- Over 18 years of age = (5.857 x LV) 19.458
(Where LV is Lap Velocity and A is Age)
In our case, we aim to determine MAV and therefore go to the Test table to insert the
base data for the final lap achieved by the subject in the test. Table 2 has two Velocity
columns for each lap, one corresponding to lap velocity and the other to linear or
equivalent velocity in the field for this lap, with the latter giving rise to the MAV.
Lap
1
2
3
4
5
6
7
8
9
10
Lap Speed
km/h
8.5
9.0
9.5
10
10.5
11
11.5
12
12.5
13
Linear Speed
km/h
8.8
9.5
10.3
11
11.8
12.3
13.3
14
14.8
15.5
Lap
11
12
13
14
15
16
17
18
19
20
Lap Speed
km/h
13.5
14
14.5
15
15.5
16
16.5
17
17.5
18
Linear Speed
km/h
16.3
17
17.8
18.5
19.3
20
20.8
21.5
22.3
23
Table 2. Lger Test
Example: if a subject carries out the test in 12 laps, the MAV will be 17 km/hr, as this is
always a result of the Linear Velocity.
Alternatively, we can use the following equation to determine MAV from the Lger
test:
MAV = 1.502 x Lap Velocity 4.0109 (Bisciotti, 2002)
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MAV Limit Time Test

A week after completing the Lger test, the subject is evaluated using the MAV Limit
Time Test, using this test to check the MAV. The subject warms up for 15 minutes
beforehand with joint mobility and stretching exercises. He then runs for 20 minutes* at
60% MAV. Without stopping, he then accelerates to 100% MAV and runs for as long as
possible. The subject must maintain the MAV for at least 3 minutes to confirm the
results. If he is unable to achieve this time, MAV has been overestimated and this
verification test must be repeated (at least 72 hours later) with an MAV 5% to 10%
lower. The MAV Limit Time range is from 4 to 11 minutes, with an average of 6
minutes**.
Example: A subject who ran 12 laps (previous example) in the Lger test now carries
out the MAV verification test. During the initial warm-up, after the stretching and joint
mobility exercises, he performs 3 x 3-minute repetitions at speeds of 10.2, 11.9 and 13.6
Km/hr, respectively. Finally, he runs at 17km/hr, trying to maintain this pace for as
long as possible. In this example, the subject manages to maintain the set velocity for 5
minutes, meaning that this is his MAV.
The MAV limit time test not only allows us to identify the maximal aerobic velocity
achieved in any progressive test, but also provides important information for training
(Billat, 2001 and 2002).
2) Definition of the functional Orientation of the load
Intermittent training is oriented in two ways: a) Intermittent Aerobic (ITA), and b)
Intermittent High Intensity (ITHI). Functional orientation is mainly determined by the
intensity applied.
INTERMITTENT AEROBIC
(ITA)
Intensity: 100 to 120 MAV
Duration Load: 10 to 30 seconds (up to 1

minute)
Training effects:
Increased VO2MAX (largely due to muscle factors:
>myoglobin efficiency, > muscle O2 kinetics, >
mitochondrial phosphorylation speed, > enzyme levels,
etc.).
Enhances the Creatine Shuttle mechanism.
INTERMITTENT HIGH INTENSITY

(ITHI)
> 120 to 140 or 150% MAV*
5 to 40** seconds
Increases ability to repeat intense accelerations

(> PC resynthesis speed), increases muscle
glucogen content, increases the levels of active
PDH and reduces glucogenolysis and lactate
accumulation during intense effort.
Table 3: Characteristics of IT work according to functional Orientation (Bisciotti, 2004; Billat, 2001;
Colli, 1997; Burgomaster, 2005 and 2006; Tabata, 1996; Tonkonogi, 2002). ** The 40 second period is
used in cyclic disciplines. Times from 5 to 10 seconds are used for acyclic sports.
*
The time of 20 minutes at 60% MAV is indicated by Billat (2002) and used with long-distance athletes.
When using it with acyclic athletes the time should be reduced to 10 minutes or they should perform 3
repetitions x 3 minutes at 60%, 70% and 80% MAV.
**
The figure is for long-distance and medium-distance athletes, Billat (2002).

This fact is applicable to cyclic sports.
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ITHI training should not be confused with high-speed resistance training. Both types
of training coincide in that they increase acceleration resistance but with very
different intensities, volumes, densities and frequencies. For example, in acyclic
disciplines high-speed resistance training is based on the combined development of
explosive force and local muscle resistance, while specifically working with game
actions for 60 to 180 seconds over 6 to 10 series (Grosser, 1992). This means that ITHI
training is a method that places more emphasis on the metabolic-muscle aspects of high
intensity actions based in running during play. The intensity of work is higher than that
of the ITA, but below maximum speed (sprint). The previous table lists a range of
work of *>120% to 140% or 150% MAV for ITA. This means that we also need to
identify the maximum sprint speed of the subject and relate it to the MAV to choose a
limit percentage.
Example: Pedro has an MAV of 17km/hr (4.72 m/sec), so his range of intensity for ITA
is from 4.72 to 5.66 m/sec. However, the range for ITHI will lie between > 5.66 to 6.60
(140%) and 7.08 (150%) m/sec. Pedro also performed a 30 metre maximum sprint test
(from a defined starting position), obtaining a result of 3.75 seconds (8m/sec). In this
case, he can train with ITHI up to 150%, as his sprint speed is 14% above the ITHI
limit value. However, if Pedro had obtained a result of 4 seconds (7.5 m/sec) in the
maximum sprint test, he would use 140% MAV for ITHI training, as his sprint speed is
very close to 150% MAV (+ 5.5%). We understand that the difference between the %
MAV for ITHI and maximum Sprint Speed should be 10%, so that developing the
training volume of the session and the fatigue this causes does not have a negative effect
on the functional orientation of the work.
Another important factor is to identify the relevance of and need for ITHI work in sport.
The contributions of Gorostiaga et al. (2006) quoted by Antivero show that this
functional orientation of intermittent training can be highly beneficial in Handball.
3) Establishment of total Volume
In the field of sports training, one of the load components that causes most difficulties is
undoubtedly volume. Establishing the volume for intermittent training is no exception.
My criteria is, firstly, to consider the analysis of the sport based on the work rate (both
absolute and relative) and the training effects sought after by the functional orientation
chosen (ITA or ITHI). Many scientific studies have analysed the performance structure
of different sporting disciplines and the functional model of competition. Perusal of
these studies allows us, for example, to identify the total distance covered by
sportspersons in competition, how and at what intensity they do so, how they alternate
and other interesting facts, so that we can choose more reasonable and appropriate
training volumes for at least one specific model of competitive sport.
With acyclic sports, the constant and unpredictable stops and starts, accelerations and
changes in direction, and the alternation with other more or less complex actions
demand significant calorie expenditure that is not related to the distance covered (global
effort rate) but to the relative rate of the same (which actions are performed and how).
Analysis of the volume of work can in no way use the same criteria as for cyclic
disciplines.
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With acyclic sports, the dimensions of the fields of play even dictate different types of
running, with different kinetic and kinematic characteristics, which have a specific
influence at neuromuscular and metabolic level.
The different studies of the volume of effort of intermittent sportspersons show two
well-defined variables: a) total distance covered, and b) distances covered at different
speeds (generally: low, high and maximum). Study of the two variables allows us to
define a work rate for each functional orientation of intermittent resistance training (see
previous Table). 15% to 20% should be added to the distance covered when shaping the
volume of work. Finally, we should obviously remember that the volume is also
affected by specific aspects of both the subjects and the competitive calendars and
programmes.
4) Duration of the loads and pauses
The duration of both components follow similar criteria.
4.1. The following are the criteria used for the load:
a- The sport and dimensions of the field of play
b- The MAV limit time
c- The Intensity of the load.
(a) Example: if a subject has an MAV of 17 Km/hr (4.72 m/ sec), his MAV limit time is 4
minutes and training is planned at 110% MAV (5.20 m/sec). By applying the abovementioned criteria, we can state that if the load is of 20 seconds the subject will run 104
metres in this time, if the subject is a basketball or handball player, the duration of the
load may well be exaggerated and non-specific, whereas it may be better for a rugby,
football or hockey player.
(b) The MAV limit time in the example (4 minutes) is low and this is another factor that
should be taken into account when establishing the duration of the load.
Example: Luis plays 5-a-side football. His MAV is 17.8 km/hr and he trains at 110%
(5.43 m/sec). His workload is 1,800 metres (bearing into mind that 1,500 metres is the
average distance for high intensity runs in this sport. Therefore Luis will perform: 12
rep. X 10sec, 6 rep. X 15 sec, 12 rep. X 10 sec. All at 110% MAV. The training decision
was to prioritise the 10 second loads over the 15 second loads (both appropriate for the
sport), but Luis had a low TLIMMAV (4 minutes). In this example, the subject trained
at 38% above his TLIMMAV but with a MAV intensity 10% greater! (TLIMMAV
- 240 seconds, versus Total Load Time - 330 seconds). It is important to remember
that the training effects correspond to the number of muscle contractions performed at
optimum intensities and that these factors are related to total load time.
(c) The intensity of the load is another factor that should be taken into account when
establishing the duration of the same. The criteria is the same, meaning the greater the
intensity the lesser the duration of the load (and vice versa), of course within the abovementioned limits for each functional orientation for intermittent training according to
the level of the subject, total volume and other factors.
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4.2. The criteria for the duration of the pause are as follows:
a- Duration and Intensity of the load
b- Physiological aim of the work (within its functional orientation).
(a) The duration and intensity of the load used must obviously be in line with the
duration of the pause (generally 1:1, 1:1.5). For example: 15 x 15, 20 x 30, 10 x
15, etc.
(b) As regards the physiological aims, if we intend to increase the speed at which
myoglobin O2 is used and resynthesised, the literature makes it clear that the load times
should lie between 5 and 15 seconds and the pauses between 7 and 20 seconds.
Optimum load/pause ratio - 1:1.5 (Astrand, 1992; Treuth et al. 1996). In addition, the
shortest (although intense) loads create a lesser subjective perception of effort on the
Borg scale.
5) Definition of the Intensity of the loads
The intensity of the loads is defined according to the figures in the Table:
Characteristics of IT work according to their functional Orientation (Point 2).
6) Establishment of the type of Pause
Here we decide on the use of an active or passive pause to alternate with the loads.
Active pauses are take place at active recovery velocity (ARV). This is generally 50%
to 60% of MAV. The physical condition of the subject is obviously the most important
factor to take into account here.
CONCLUSIONS
- Intermittent efforts show the alternation of variations in the Intensity, Duration,
Frequency, Kinetics and Kinematics of muscle actions, meaning that the
cardiovascular and neuromuscular systems participate in a very specific way that is
different to the physiological model for continuous or interval exercise.
- The oxidative system (aerobic) makes a significant contribution to the supply of
energy during intermittent exercise, both during loading and the pauses.
- Muscle glucogen is the main substrate during loads, while fats and blood glucose
playing this role during the pauses.
- There is an exquisite body control and feedback system for the supply of O2 to the
muscles during intense, intermittent exercises and the muscle blood flow control
function. The skeletal muscle has extraordinary potential to provoke vascular
changes (with metabolic implications) during exercise.
- If the loads last for 30 seconds and intensity is above VO2max, the production of
lactate is reduced, but this does not necessarily imply less glucogenolysis.
- The benefits of intermittent exercise depend on the total distance covered at the
programmed intensity (e.g. 110% MAV), as this involves a certain number of
muscle contractions performed at optimal intensities. Training effects are
modelled on the basis of the duration of the loads and pauses, their intensity and
total volume.
- Fatigue during the exercises is multifactorial and complex. One of the factors may
be the accumulation of Potassium in the muscle instertice (Nielsen et al, 2004),
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leading to a reduction in strength levels and specific neuromuscular disturbances.

Glucogenic depletion is a very important factor in fatigue during prolonged and/or
competitive intermittent exercises.
Blood lactate levels have no correlation with muscle lactate values during
intermittent exercises.
The design of an effective training load to develop resistance-related adaptations in
acyclic sports should take the following steps into account: a) Establishment of
Maximal Aerobic Velocity (MAV), b) Definition of the functional Orientation of the
load on the basis of Intensity, c) Establishment of the training Volume, d)
Establishment of the Duration of the Loads and Pauses, and e) Establishment of the
type of Pause (active or passive).
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Journal of Human Sport & Exercise
Vol III No 1 2008
23-53
Journal of Human Sport and Exercise online

J. Hum. Sport Exerc.
Official Journal of the Area of Physical Education and Sport.
Faculty of Education.University of Alicante. Spain
ISSN 1699-1605
An International Electronic Journal
Volume 3 Number 1 January 2008
FISIOLOGA Y METODOLOGA DEL ENTRENAMIENTO DE

RESISTENCIA INTERMITENTE PARA DEPORTES ACCLICOS
Casas, A.
Profesor Adjunto de la ctedra Fisiologa Aplicada a la Educacin Fsica. Departamento de Educacin
Fsica. Facultad de Humanidades y Ciencias de la Educacin. Universidad Nacional de La Plata.
Argentina.
Adress for correspondence:

Prof. Adrin Casas
[email protected]
RESUMEN
El entrenamiento de la resistencia en los deportes acclicos ha sido tradicionalmente
desarrollado a partir de mtodos de entrenamiento proveniente de los deportes cclicos.
Estos mtodos se desarrollaron sobre el estudio de las bases fisiolgicas del Consumo
mximo de O2 (VO2mx), priorizando los aspectos cardiovasculares centrales
(cardiacos) por sobre los perifricos (musculares) y omitiendo un anlisis en
profundidad del comportamiento muscular durante los rendimientos de resistencia
acclicos. Este artculo se propone: a) analizar algunos aspectos fisiolgicos necesarios
para la comprensin del ejercicio de resistencia intermitente; b) precisar qu es un
esfuerzo de resistencia intermitente y cules son sus particularidades y diferencias con
el ejercicio intervalado y c) desarrollar una propuesta concreta para el diseo de cargas
de entrenamiento de resistencia intermitente para deportes acclicos. Palabras clave:
entrenamiento, intermitente, resistencia, deportes, acclico.
24
INTRODUCCIN
En los deportes acclicos (por ejemplo, ftbol, bsquet, rugby, hockey, tenis, handbol,
deportes de combate, etc.) se alternan acciones de diferentes intensidades, duraciones,
frecuencias y caractersticas cinticas, esto modifica sensiblemente el anlisis
metablico y muscular de los esfuerzos. Los deportes acclicos basan sus acciones en
patrones de movimiento muy especficos, que requieren, por ejemplo, cambios de
direccin en velocidad, sta y otras habilidades especficas, como la capacidad para
repetir aceleraciones, requieren el desarrollo de mtodos de entrenamiento que
contemplen estas particularidades (Bishop, 2002; Carling y Reilly, 2005; Bangsbo,
1992; Colli, 1997). Es precisamente el mtodo de entrenamiento de la resistencia
denominado mtodo intermitente el que puede responder de manera idnea a las
exigencias planteadas por los deportes acclicos.
Este artculo presenta dos partes, la primera referida a los aspectos fisiolgicos del
ejercicio de resistencia intermitente y la segunda relacionada con los aspectos
metodolgicos del entrenamiento de resistencia intermitente.
FISIOLOGA DEL EJERCICIO INTERMITENTE.

1. Definicin del Ejercicio Intermitente: consideraciones iniciales
La irrupcin en el campo del entrenamiento deportivo* del ejercicio intermitente como
mtodo de entrenamiento podra considerarse ms o menos reciente sin embargo las
investigaciones fisiolgicas acerca de este tipo de esfuerzos y sus efectos tienen origen
alrededor de 1960.
Actualmente, muchos artculos se ocupan del ejercicio intermitente, sin dejar claro qu
es un esfuerzo intermitente?, esta falta de precisin provoca dudas y controversias.
Toda disciplina que se base en el estudio y la aplicacin de conocimientos cientficos
debe partir de la precisin y el consenso terminolgico. Es por lo tanto imperioso definir
o conceptuar el ejercicio intermitente. El diccionario de habla hispana se refiere al
Ejercicio como la accin de practicar o ejercitarse en una cosa. En tanto que la
Gimnasia y sus diferentes escuelas acuerdan que ste es una configuracin de
movimientos con fines ms o menos especficos. Pate y col. (1995) definen al ejercicio
como el conjunto de movimientos voluntarios, planificados, estructurados y dirigidos
al mantenimiento o incremento de uno o ms componentes de la aptitud fsica.
Mientras que Intermitente es definido por el diccionario como aquello que se
interrumpe y vuelve a empezar alternativamente. En nuestro campo de estudio,
Intermitente no es sinnimo de Intervalado, el clebre investigador sueco Per Olof
Astrand lo dej claro en sus tempranas publicaciones (1960a; 1960b) empleando ambos
trminos (ejercicio intervalado y ejercicio intermitente) con diferentes aplicaciones. Una
de las diferencias sustantivas referidas por Astrand es la duracin del esfuerzo y su
intensidad: el ejercicio intermitente implica perodos de trabajo muscular intensivo
*
El Entrenamiento Deportivo es un proceso complejo de actividades, dirigido al desarrollo planificado

de ciertos estados de rendimiento deportivo y a su exhibicin en situaciones de verificacin deportiva,
especialmente en la actividad competitiva (Martin y col, 2001).
Los Mtodos de Entrenamiento son procedimientos planificados de transmisin y configuracin de

contenidos, dentro de unas formas de entrenamiento dirigidas a un objetivo (Martin y col, 2001).
2008 Universidad de Alicante. Facultad de Educacin.
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seguidos por perodos de ejercicio moderado o incluso de reposo, el tiempo mximo

para la carga es de 1 minuto. Posteriormente, Astrand (1992) expresara que el trabajo
intermitente se diferencia del intervalado ya que esta ltima forma de entrenamiento
emplea una duracin para la carga de 2 a 6 minutos. En este punto, es verdad, como lo
seala Bisciotti (2004) que el trabajo intervalado conocido como mtodo clsico de
Friburgo se basa en repeticiones sobre distancias de 200, 300 y 400 metros y stas
pueden implicar un tiempo inferior a 1 minuto (Van Aaken y Berben, 1971) pero sus
objetivos son diferentes al trabajo intermitente.
Respecto a la duracin de la carga este aspecto tiene importantes implicancias
fisiolgicas. Cuando se realiza un esfuerzo que compromete ms de 1/6 o 1/7 de la
musculatura corporal total (por ejemplo: correr) los sistemas cardiovascular,
respiratorio, neuromuscular y metablico participan activamente en el ejercicio. Si la
duracin del esfuerzo es igual o inferior a 1 minuto, el sistema cardiovascular ser
importante a lo largo de las repeticiones (y en las pausas) pero no dispondr del tiempo
necesario -en cada repeticin, principalmente en las primeras- para sumarse al sistema
neuromuscular. Podemos decir que existe un retraso fisiolgico en la respuesta y
ajuste entre los sistemas cardiovascular y neuromuscular, esto es utilizado por el
ejercicio intermitente (Seiler, 2002).
Los ejercicios intermitentes ponen el acento del estrs a nivel perifrico (neuromuscular,
vascular y metablico), es decir en los factores musculares de la resistencia. Esto es
muy significativo ya que durante dcadas el modelo de estudio aplicado en el campo de
la fisiologa del ejercicio y del entrenamiento deportivo exacerb el papel de los
factores centrales (cardiacos) por sobre los perifricos (musculares) en los rendimientos
de resistencia de todas las disciplinas deportivas. Recomiendo para profundizar estos
aspectos la lectura de los trabajos de Richardson, 2000 y 2004.
Los aportes tempranos de Astrand (1960a; 1960b) en la temtica no dejan de ser
sorprendentes, el autor refera que durante perodos cortos de trabajo con altas tasas
energticas, la provisin aerbica resulta adecuada a pesar de un transporte incompleto
de oxgeno durante la actividad de la carga. Con perodos de trabajo muy breves, en el
orden de los 30 segundos o menos, se puede imponer una carga muy intensa sobre los
msculos y rganos de transporte de oxgeno, sin afectar los procesos anaerbicos que
conducen a cualquier elevacin significativa del lactato sanguneo. Bangsbo (2000a)
recomienda que para estudiar el ejercicio intermitente y sus efectos, se considere
particularmente la intensidad, en especial la intensidad relativa. Por ejemplo: es posible
completar una hora de ejercicio con esfuerzos de 15x15 si la intensidad es del 100%
del VO2mx o ligeramente por encima, mientras que slo podrn completarse algunos
minutos de ejercicio si la intensidad es del 70% del Pico Mximo de Potencia (PP). Un
deportista de rendimiento puede ostentar un PP de 1000 W, alcanzado su VO2mx con
250W (25% PP). En ejercicios como la carrera, el parmetro o valor de referencia que
se utiliza para la intensidad es la Velocidad Aerbica Mxima (VAM), las cargas de
entrenamiento se proponen entre 100 y 150% de la VAM, segn la orientacin
funcional del trabajo (ver ms adelante, seccin metodologa del entrenamiento). Por
el momento acordemos dos direcciones o tipos de ejercicio intermitente: 1) Intermitente
aerbico (ITA), 2) Intermitente de Alta Intensidad (ITAI). Ambos con diferente
Velocidad Aerbica Mxima (VAM) es la velocidad de desplazamiento con la cual se alcanza el 100%
del Consumo de oxgeno (VO2mx).
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orientacin funcional y efectos de entrenamiento. En el desarrollo del texto

profundizaremos estos tipos de trabajo y veremos que no debe confundirse el ITAI con
los trabajos de resistencia a la velocidad.
Otra consideracin de importancia es que en los esfuerzos intermitentes se aprecia una
alternancia de variaciones de Intensidad, Duracin, Frecuencia, Cintic y Cinemtica**
de las acciones musculares, esto hace que los sistemas cardiovascular y neuromuscular
participen de manera especfica y muy diferente al modelo fisiolgico del ejercicio
continuo o intervalado. Diversos trabajos han demostrado, por ejemplo, la relacin
entre el ciclo de contraccin muscular y la funcin vascular en el tejido muscular
implicado. El flujo sanguneo en el msculo esqueltico vara en funcin directa con el
tipo de esfuerzo y el momento del ejercicio (inicio, parte central o pico de esfuerzo),
observndose fluctuaciones del flujo sanguneo muscular, segn el tipo de trabajo
mecnico, con efectos especficos en el entrenamiento (Schoemaker y col, 1994;
Tschakovsky y col, 1995; Walloe y Wesche, 1988).
Otros estudios destacan cmo las caractersticas biomecnicas y fisiolgicas de las
contracciones musculares condicionan, regulan y modulan los efectos de entrenamiento
(Bosco, 2000; Gardiner, 2001).
Principales caractersticas de los ejercicios intermitentes.
- Son esfuerzos de hasta 1 minuto de duracin.
- Se realizan entre el 100% y el 150 de la VAM (velocidad aerbica mxima).
- Su orientacin puede ser: ITA (intermitente aerbico) o ITAI (intermitente de
alta intensidad).
- Se caracterizan por alternar variaciones de intensidad, duracin, frecuencia,
cintica y cinemtica de las acciones musculares, provocando mayor estrs
perifrico (muscular) que central (cardaco).
- La participacin neuromuscular y del VO2 es sensiblemente diferente a la de los
esfuerzos continuos o intervalados.
2. Diferencias entre el ejercicio Intermitente e Intervalado
Ambos ejercicios corresponden al grupo de los trabajos denominados Fraccionados
ya que alternan cargas con pausas durante los esfuerzos. Si comparamos un ejercicio
intermitente aerbico (ITA) con un ejercicio intervalado (IN) de igual orientacin
funcional, podemos acordar que una de las principales diferencias se encuentra en la
intensidad y duracin del trabajo muscular. Como refiere Astrand (1992), en el ejercicio
ITA se observa la alternancia de explosiones de ejercicio intenso (100% VAM o ms,
es decir: ejercicios mximos y supramximos) y breve (menos de 1 minuto) con
ejercicio ms suave. Esto implica de manera diferente al VO2mx y acenta los efectos
de entrenamiento a nivel muscular. Mientras que en el ejercicio IN el esfuerzo se realiza
con intensidades entre el umbral lctico (UL) y el VO2mx (es decir: ejercicios
submximos a mximos) y la duracin de la carga puede llegar hasta los 5 minutos
(Daniels, 1984). El modelo de entrenamiento IN con sus pausas rendidoras provoca
fuertes adaptaciones cardiovasculares, principalmente en la fraccin de eyeccin
sistlica y el Pulso de O2 (Ncker, Bohlau y Hartleb, 1980).
Cintica: estudio de las fuerzas actuantes sobre los objetos o cuerpos (Watkins, 1999).
Cinemtica: estudio del movimiento de los cuerpos u objetos (Watkins, 1999).
**
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Los beneficios del ejercicio ITA dependen de la distancia total recorrida a la intensidad
programada (por ejemplo, 110%VAM), ya que esto implica un nmero determinado de
contracciones musculares realizadas con intensidades ptimas (Noakes, 1991 y 1990).
Los efectos de entrenamiento se modelan a partir de la duracin de la carga y la pausa,
su intensidad y el volumen total (Daniels, 1998; Billat, 2001).
3. Particularidades del VO2 durante el ejercicio intermitente
En los trabajos de Astrand (1960) un sujeto con un VO2mx de 4,6 litros/min. logr
trabajar en un cicloergmetro con una carga de 350 Watts alrededor de 8 minutos.
Cuando la carga se redujo al 50% (175W) pudo ejercitarse 60 minutos con comodidad y
el VO2 promedio durante el trabajo fue del 50%. Al mismo sujeto en otra sesin se le
pidi que trabaje con 350W, pero con un rgimen de 3 minutos de carga por igual
tiempo de recuperacin (trabajo intervalado), el evaluado logr trabajar durante una
hora con dificultad, en este caso el VO2 promedio fue mximo. Posteriormente se fue
reduciendo la duracin de la cargas (y de las pausas) y se comprob que el VO2 total
durante la hora de trabajo no disminua significativamente durante un trabajo de 30
segundos por igual tiempo de recuperacin (trabajo intermitente). Dos puntos para
destacar de estos trabajos: 1) en forma continua el sujeto slo poda realizar 8 minutos
de ejercicio con 350W, mientras que de manera intervalada e intermitente lograba 30
minutos con 350W y 2) cuando las cargas fueron superiores a 1 minuto el estrs result
muy elevado, principalmente a nivel metablico incrementando los valores de cido
lctico. Mientras que empleando trabajo intermitente, con cargas de 30 segundos por
igual tiempo de recuperacin se lograba un efecto similar sobre el VO2 al del trabajo
intervalado.
Si una persona corre a una velocidad que le representa el 100% del VO2 (VAM) de
manera continua solo podr sostener ese esfuerzo entre 4 a 11 minutos, este tiempo es
denominado Tiempo lmite a Velocidad Aerbica Mxima (T.Lm.VAM). En tanto que
si realiza esfuerzos intermitentes (por ejemplo: 15 x 15) podr desarrollar un trabajo
60 o 70 minutos sin inconvenientes, con similares observaciones a las realizadas
anteriormente sobre el trabajo de Astrand. Los esfuerzos de resistencia requeridos por
los deportes de conjunto (deportes intermitentes como el ftbol, bsquet, hockey,
handbol, rugby, etc.) implican el desarrollo de esta capacidad: la resistencia
intermitente.
Cintica del VO2 muscular
Se denomina cintica del VO2 muscular al tiempo que necesita el msculo esqueltico
para aumentar la captacin de O2 y acompaar el incremento de la potencia mecnica
del esfuerzo.
Al comienzo del ejercicio, la respuesta integrada de los sistemas pulmonar,
cardiovascular y muscular caracteriza la cintica del VO2. Esta respuesta es altamente
sensible al entrenamiento aerbico (Phillips y col, 1995) y puede ser medida con
precisin (Grassi y col, 1996). El rol que cada uno de estos sistemas juega para
determinar la cintica del VO2 en esfuerzo es tema de debate (Cerretelli y col, 1980;
Hughson y col, 1996). Una gran variedad de estudios se ocuparon del tema, empleando
diferentes modalidades de ejercicios, incluso modelos animales (Grassi y col, 1998a y
1998b), esta diversidad de trabajos requiere de un anlisis muy cuidadoso de la
temtica.
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Algunos estudios demostraron que el incremento del flujo sanguneo en los miembros
inferiores (y su aporte de O2) contribua al aumento del VO2 durante ejercicios de
moderada intensidad (Bell, 2001; MacDonald, 1998 y 2000; Shoemaker, 1994).
Bangsbo y col. (2000) estudiaron la cintica del VO2 muscular al inicio de un ejercicio
dinmico intenso. Los autores demostraron que las contracciones musculares intensas
luego de unos 12 segundos de ejercicio incrementaban la captacin de O2 muscular un
50% y despus de 50 segundos lograba un pico de extraccin de O2 del 90%. La
utilizacin de O2 limitada al inicio del ejercicio intenso no parece estar relacionada
con una insuficiente disponibilidad de O2, s puede responder a una inadecuada
distribucin del flujo sanguneo en los msculos activos y as limitar la extraccin de O2
a nivel celular.
Figura 1. Extraccin muscular de O2 durante ejercicios intensos (Bangsbo, 2000).
Flujo sanguneo muscular

Diversos estudios, en preparados musculares aislados, se ocuparon de analizar el pico de
perfusin sangunea (PPS) y el pico de extraccin de O2 muscular (PEO2), los valores
encontrados fueron de 50-60ml/100g/min, y 80-100ml/100g/min, respectivamente.
Posteriormente, otros investigadores, en estudios sobre msculos humanos intactos,
encontraron que el PPS es de 150-300ml/g/min, y el PEO2 de 240-500ml/g/min
(Andersen y Saltin, 1985; Richardson, 1993; Laughlin, 1996). Estos valores demuestran
el potencial significativo del msculo esqueltico para provocar cambios vasculares,
con importantes implicancias metablicas, durante el ejercicio.
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Los cambios del flujo sanguneo muscular durante el ejercicio son estudiados bajo un
modelo bifsico (Hughson, 1997; Shoemaker, 1996 y 1997) el cual presenta una fase
inicial de rpida respuesta, seguida por una segunda fase ms lenta que comienza
luego de 15 a 20 segundos en la que predomina el feed-back.
Kurjiaka y Segal (1995) sealan que el responsable inicial del incremento del flujo
sanguneo muscular durante el ejercicio es la Acetilcolina (Ach), considerada por los
investigadores el verdadero enlace (link) entre la activacin neuro-motriz del msculo y
la hiperemia (gran concentracin de sangre). Otro elemento importante es la adenosina,
esta molcula se incrementa significativamente durante las contracciones musculares
intensas. En la figura 1 (Radegran y Calbet, 1999) los autores (con tcnica de
ultrasonido Doppler) evaluaron el incremento del flujo sanguneo en funcin del
tiempo, luego de una infusin de adenosina (6 segundos antes del ejercicio) y de una
infusin inhibidora a los 180 segundos. La infusin de adenosina increment el flujo
30% ms sobre el efecto propio del ejercicio.
Figura 2. Efecto de la Adenosina sobre el cambio del flujo sanguneo arterial femoral en funcin del
tiempo (Radegran y Calbet, 1999).
El flujo sanguneo muscular vara en funcin directa con el tipo de esfuerzo y el

momento del mismo. La variacin de la velocidad y el rpido incremento del flujo
sanguneo al inicio del ejercicio estn relacionados con el ciclo de contraccin
muscular. La figura 3 demuestra el comportamiento de diferentes variables durante el
ciclo de contraccin muscular, estudiado en el ejercicio dinmico de extensores de
rodilla. La velocidad y el flujo sanguneo sufren variaciones durante las fases de
contraccin y relajacin muscular del ejercicio (Radegran y Saltin, 1998).
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La figura 3 demuestra cuatro variables analizadas, la primera (plano superior) es la

presin sangunea intraarterial (BPia), la segunda es la presin intramuscular (IMP), la
tercera es la fuerza (F) expresada en Newton y la ltima es la velocidad media del flujo
sanguneo. Obsrvese cmo esta ltima es la que presenta ms variaciones con relacin
a las dems. Otro aspecto que quiero destacar de la figura es la relacin entre el Pico de
F con las dems variables, como es lgico coincide con el Pico de IMP y precede al
Pico de velocidad del flujo sanguneo.
Figura 3.Variaciones del flujo sanguneo arterial femoral y contraccin muscular (Radegran y Saltin,
1998).
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(Muchos trabajos en esta temtica emplean el ejercicio de extensiones dinmicas de

rodilla como modelo de estudio fisiolgico, descrito y publicado por Andersen y col,
1985a).
Los mismos investigadores midieron el flujo arterial y estimaron el tiempo para el
aumento del flujo segn diferentes tasas o intensidades de trabajo (Radegran y Saltin,
1998). La figura 4 demuestra cmo cargas muy ligeras alcanzan la mitad del valor pico
del flujo sanguneo en menos de 5 segundos, mientras que cargas ms pesadas,
prximas al pico de potencia, requieren de <10 segundos.
Figura 4. Medicin del flujo sanguneo arterial femoral en reposo, con movilizacin pasiva y durante
ejercicio con distintas intensidades (Radegran y Saltin, 1998).
Existe un acoplamiento fisiolgico entre el flujo sanguneo y el trabajo mecnico con

la captacin de O2 muscular, de caractersticas similares al que existe entre el Volumen
Minuto Cardaco (VMC) y la captacin de O2 a nivel sistmico (por cada 5litros de
sangre/ 1 litro de O2 captado/ minuto), en tanto que en un ejercicio realizado con los
extensores de rodilla, por cada 7 litros de sangre/1litro de O2 captado por minuto
(Andersen y Saltin, 1985), estos valores varan en funcin de la masa muscular
implicada y, por supuesto de su estatus de entrenamiento.
Se ha sugerido que durante ejercicios intensos la entrega de O2 puede limitar la cintica
de captacin muscular, los estudios al respecto son escasos. Recientemente, Paterson y
col. (2005) estudiaron el tiempo de incremento del flujo sanguneo (arterial femoral)
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relacionado con el VO2 durante un ejercicio de alta intensidad y encontraron que la fase
lenta (2) del VO2 fue acompaada por un incremento sostenido del flujo sanguneo
en las piernas con un consecuente incremento del aporte de O2 en respuesta a la mayor
demanda. Estos datos inducen a pensar que existen elementos a nivel muscular con alto
potencial regulatorio.
Estudios previos de Tordi y col (2003) analizaron la influencia que tena sobre la
cintica del VO2 la alternancia de ejercicios de alta intensidad (>85%VO2mx) con
aceleraciones y sprints. Los investigadores demostraron que la cintica del VO2 era ms
rpida en este tipo de ejercicios. Este tipo de ejercicio claramente se corresponde con el
de los deportes intermitentes.
Krustrup y col (2004) estudiaron los efectos del entrenamiento intermitente sobre una
pierna (Pe) en tanto que la otra fue control (Pc). La intensidad utilizada fue del 150%
VO2mx. Luego de 7 semanas de entrenamiento se evaluaron los efectos con tests de
distintas intensidades (10, 30 y 50 W respectivamente) Los resultados demostraron que
este tipo de entrenamiento provoca incremento en el rendimiento para ejercicios de alta
intensidad (30 a 50 W) en tanto que para baja intensidad (10W) no se observaron
mejoras significativas.
Otros factores relacionados
Los estudios realizados sobre la dinmica del O2 muscular confirmaron que la velocidad
para incrementar la fosforilacin oxidativa es limitada por los mecanismos adaptativos
de transporte y utilizacin de O2 muscular.
Diferentes factores interactan determinando la captacin de O2 muscular. La velocidad
de la adaptacin (ajuste) del msculo esqueltico al inicio del ejercicio est limitada
por: a) factores intrnsecos celulares (activacin de seales metablicas o enzimas) y b)
disponibilidad de O2 para la mitocondria (determinada por mecanismos extrnsecos
convectivos y difusivos del O2). La evidencia bioqumica indica que la velocidad
respiratoria celular est relacionada con el potencial fosforilativo, el potencial redox y la
presin celular de O2 mitocondrial (PmitoO2). Los dos primeros son determinados por
los factores intrnsecos celulares, en tanto la PmitoO2 est determinada por mecanismos
extrnsecos convectivos y difusivos del O2. Dentro de un determinado rango de
esfuerzo, la PmitoO2 puede regular o modular el metabolismo muscular, equilibrando el
uso de ATP con su resntesis mitocondrial y el consumo de O2 (Tschakovsky y
Hughson, 1999).
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Figura 5. Factores locales que interactan determinando la cintica del VO2 muscular.
La figura 5 muestra los factores locales (musculares) que interactan para determinar la
cintica de VO2, ellos son: a- los niveles de Ca+ en la matriz mitocondrial, activadores
de la deshidrogenasa y de la ATP sintetasa, afectando la resistencia mitocondrial y el
potencial redox; b- la tasa ATP/ADP y de NAD/NADH aportando electrones a la
cadena respiratoria (sistema de transporte de electrones), ese flujo de electrones modula
la tasa respiratoria; c-la presin mitocondrial de O2 (PmitoO2) que interacta con la tasa
de ATP/ADP, NAD/NADH y Pi para determinar el flujo del trabajo de la cadena
respiratoria y los efectos sobre la resistencia mitocondrial. La PmitoO2 es dependiente
del equilibrio entre el VO2 y el flujo de O2 hacia dentro de la clula (producto de la
presin capilar de O2, PcO2), el cual vara dependiendo del flujo sanguneo local capilar
y de la afinidad de la Hb por el O2 (Tschakovsky y Hughson, 1999).
Estos factores locales son afectados sensiblemente por el ejercicio intermitente. Por
ejemplo: el incremento del Ca+ intramuscular responde directamente a la intensidad del
ejercicio. La tasa ATP/ADP se ajusta a las sbitas y repetidas demandas en funcin de
la potencia del ejercicio.
Adems, durante ejercicios con intensidades por encima del 100% VAM, el
reclutamiento de fibras musculares se centra especficamente en las FT. El ejercicio con
estas intensidades provoca ligeras (y temporarias) modificaciones en el pH, un
importante incremento de la temperatura sangunea y del CO2, la consecuencia es un
desplazamiento hacia la derecha de la curva de disociacin de O2, incrementando la
descarga de O2 (efecto Bohr) (Krustrup, 2004).
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Algunos estudios indican que la cintica del VO2 a nivel muscular est determinada por
factores intramusculares metablicos como la tasa de deplecin de la fosfocreatina
(Barstow, 1994; McCreary, 1996; Rossiter, 1999). No son pocas las referencias
cientficas que relacionan a la Fosfocreatina con el rendimiento en esfuerzos intensos e
intermitentes. Billat (2002) introduce el concepto de umbral de fosfocreatina (UPC)
cuando analiza ejercicios entre 50 y 125% del VO2mx. Se denomina UPC a la
intensidad de ejercicio en la cual la totalidad de la fosfocreatina almacena se halla en
deplecin muscular. El UPC se ubica por encima del 80%VO2mx. Billat, adems,
relaciona ntimamente la potencia muscular con la capacidad para movilizar y
resintetizar PC. En tanto que Bishop (2002) condiciona la capacidad para repetir
aceleraciones con la capacidad buffer, los cambios del pH y la resntesis de PC.
3. Utilizacin de sustratos durante el ejercicio intermitente
Essn y col. (1977) realizaron uno de los trabajos cientficos ms interesantes
relacionado con esta temtica. Los investigadores estudiaron y compararon las
respuestas metablicas de 5 sujetos a dos protocolos de ejercicio en cicloergmetro: uno
continuo (con 157 W) de 60 minutos de duracin y otro intermitente (15 x 15 segundos,
con 299W) ambos con un promedio de VO2 similar. Los resultados obtenidos indicaron
que la proporcin de energa derivada de carbohidratos y grasas fue similar en ambos
tipos de ejercicio (continuo e intermitente). A priori podra suponerse que esto no es as
ya que la intensidad relativa es ms elevada en el ejercicio intermitente y ello puede
significar una mayor participacin glucogenoltica.
Figura 6. Concentraciones de Lactato durante ejercicio continuo e intermitente (Essn, 1978).
En la figura 6, se observan los valores de lactato durante ambos ejercicios, sin

apreciarse diferencias significativas, excepto que en el ejercicio intermitente se observ
una mayor liberacin de lactato desde el msculo (en las pausas). Los valores de ATP y
CP (Figura 7) durante el ejercicio intermitente presentan mayores fluctuaciones que
durante el ejercicio continuo. Las concentraciones de PC disminuyeron a un valor del
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40% de los niveles de reposo, a los 5 minutos de ejercicio y luego de la pausa

alcanzaron un 70% de los valores de reposo. El comportamiento fue similar a lo largo
de los 60 minutos de ejercicio intermitente.
Figura 7. Concentraciones de ATP y CP durante un ejercicio intermitente (Essn, 1978). El crculo

relleno es el valor al terminar la carga, el crculo vaco es el valor al terminar la pausa.
Este estudio demostr una tasa glucoltica menor y una mayor contribucin de grasas en
el ejercicio intermitente con relacin al continuo. En cada perodo de trabajo la
hidrlisis del ATP y las concentraciones de ADP y AMP aumentaron, acelerando la
gluclisis y el ciclo de Krebs. Al finalizar las cargas y en el inicio de las pausas, las
concentraciones de ADP y AMP eran muy altas pero rpidamente se restitua el ATP. El
citrato se acumulaba y pasaba a travs de la membrana mitocondrial al citoplasma
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celular, de esta manera se inhiba la gluclisis, facilitndose la utilizacin de lpidos

para los procesos aerbicos (Ver figura 8). Los niveles intramusculares ms elevados de
citrato se encontraron principalmente al final de la pausa , no obstante luego de 8
minutos de ejercicio intermitente, los valores de citrato musculares al finalizar las
cargas se encontraban ms elevados que al inicio del ejercicio y se mantenan durante
todo el trabajo.
El efecto inhibidor del citrato sobre la gluclisis NO EST EN DISCUSIN pero que
este mecanismo sea el predominante durante un ejercicio intermitente NO EST DEL
TODO CLARO. Peters y col (1995) ponen en duda la potencialidad del citrato para
inhibir la gluclisis a lo largo de un trabajo intermitente intenso ya que le asigna a este
mecanismo un rango de tiempo reducido. Adems, Bangsbo (1994 y 2000) destaca que
no est bien definido cul es el mecanismo que reduce la tasa glucoltica durante un
ejercicio intenso e intermitente.
Figura 8. Ejercicio Intermitente (15 x 15 segundos) y comportamiento del Citrato intramuscular (Essn,
1978).
En la figura 9, se observa la contribucin de fuentes de energa aerbica y anaerbica

durante el ejercicio intermitente y la pausa, los valores estn calculados para un sujeto
que se ejercita con una masa muscular activa de 11 Kg. Obsrvese durante la carga el
importante aporte porcentual energtico que proviene del O2 (captado por el msculo y
de los depsitos mioglobnicos), mientras que el aporte glucoltico (lactato) es muy
reducido. Durante la pausa la captacin de O2 es duea absoluta del aporte.
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Figura 9. Contribucin energtica durante el ejercicio intermitente (15 x 15 segundos) (Essn, 1978).
4. Otros aspectos fisiolgicos importantes

O2 mioglobnico
Los trabajos clsicos de Astrand y col. (1960) sentaron las bases para el estudio de la
fisiologa del ejercicio intermitente en muchos aspectos. En la figura 10, (A) un sujeto
trabaj con 412 W en un cicloergmetro. Si la carga era realizada de manera continua
solamente toleraba 3 minutos, en cambio hacindolo de manera intermitente 1x 1 fue
capaz de trabajar 24 minutos hasta el agotamiento. Si el ejercicio era realizado con
cargas de 30 x 60 o 10 x 20 el tiempo total alcanzado llegaba a 30 minutos. Se
puede observar en la figura el comportamiento de la lactacidemia para cada carga. Es
llamativo destacar cmo las cargas de 10 x 20 provocaban una lactacidemia muy
ligera pero importantes efectos sobre el sistema de transporte de O2 y sobre la potencia
mecnica muscular. En el panel B de la figura se observa un dato por dems de
relevante, en la carga de 10x20 la provisin aerbica de energa cuenta con un gran
aporte (tanto del O2 transportado por la sangre como del depsito de O2 mioglobnico
muscular) Es precisamente el O2 mioglobnico un gran protagonista de los ejercicios
intensos, de corta duracin.
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Figura 10. (A)Valores de lactacidemia durante un ejercicio intermitente con cargas de diferente
duracin. (B) Aporte de O2 durante el ejercicio intermitente (Astrand, 1960).
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Mecanismo Shuttle de Fosfocreatina (PC)

En un interesante artculo Verchoshanskij (1992) se refera a la importancia de la
fosfocreatina como un vector universal, responsable de transportar energa desde sus
sitios de produccin (mitocondria) hasta los de utilizacin (sarcmeros musculares).
Brooks (2005) destaca a la fosfocreatina como un verdadero link entre el citoplasma
celular y la mitocondria. La hidrlisis inmediata de ATP en el citoplasma escinde a la
PC y la Creatina libre debe ser rpidamente fosforilada por el retculo mitocondrial
para resintetizar PC. La figura 11 describe este fenmeno conocido como Shuttle de
PC.
Figura 11. Shuttle de PC (Brooks, 2005).
5. Metodologa del entrenamiento de la resistencia intermitente

Los orgenes del estudio de la Resistencia se basaron en un amplio volumen de
investigaciones desarrolladas en el campo de la Cardiologa (Reindell y Roskamm,
1959 y 1963; Hollmann, 1963; Ncker, 1958) y del Metabolismo (Margaria, 1964 y
1965; Christensen, Hedman y Saltin, 1960). Centrando el foco de atencin en el sistema
cardiovascular y en el metabolismo muscular. As, los componentes musculares de la
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Resistencia fueron omitidos o subordinados a los mencionados. Esta tendencia se

mantuvo durante dcadas.
Conceptos preliminares
En los textos especializados en entrenamiento deportivo pueden encontrarse alrededor
de treinta o ms definiciones acerca de la Resistencia, la gran mayora relacionada
con la capacidad para oponerse a la fatiga, o para realizar esfuerzos de duracin
prolongada. En el mbito del Deporte, la Resistencia no existe como un objetivo en s
misma sino que forma parte del objetivo deportivo, es decir del rendimiento buscado
por ese deporte (Martin y col, 2001). En los deportes de conjunto, por ejemplo, la
resistencia est relacionada con la capacidad para repetir aceleraciones y
desaceleraciones durante el juego (Reilly y col, 1994; Bangsbo y Lindquist, 1992) y con
el desarrollo de otras acciones musculares repetitivas como cambios rpidos de
direccin, detenciones bruscas, intervalos irregulares de esfuerzos intensos,
combinaciones de saltos, lanzamientos y carreras, etc.
El entrenamiento de la resistencia en el deporte debe guardar correspondencia con la
estructura del rendimiento deportivo (Neumann, 1989), es preciso considerar la
especificidad y particularidad del modelo de rendimiento y no asumir un modelo
universal para el entrenamiento de la resistencia como ha ocurrido durante dcadas.
Los rendimientos de resistencia, como cualquier otro rendimiento corporal, son el
resultado de la utilizacin coordinada de la fuerza muscular (Martin y col, 2001).
Verchoshanskij (1992) expresa que la resistencia est determinada no slo y no tanto
por la cantidad de O2 que llega al msculo sino por la adaptacin de este a una actividad
intensa y prolongada. De este modo queda claro que los factores musculares de la
resistencia son esencialmente condicionantes.
En los deportes de conjunto, la carrera implica mayores fases de aceleracin y
desaceleracin comparada con otras disciplinas en las cuales las carreras son lineales o
bien la frecuencia e intensidad de las acciones mencionadas son menores. Las carreras
intermitentes de los deportes de conjunto conllevan un mayor gasto energtico (ver
grfico 1). La cintica y cinemtica de las acciones musculares es siempre cambiante
(por la diversidad de situaciones) y esto implica efectos neuromusculares y metablicos
tambin diferentes (Bisciotti, 2000).
Grfico 1. Aspetti bioenergetici della corsa frazionata. Gian Nicola Bisciotti, 2000.
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Un sujeto de 77 Kg., en el grfico1, corri a 5m/seg. Recorri 1 Km. en forma lineal y

continuo, el costo energtico fue de 69,3 Kcal. Mientras que la misma distancia a igual
velocidad de carrera pero realizada en 20 repeticiones de 50 metros implic un gasto
energtico 32% mayor que el caso anterior. Realizando luego la misma distancia total y
a igual velocidad pero en 50 repeticiones de 20 metros, el costo energtico fue 79,9%
mayor que el primer caso. Finalmente, cuando la distancia total se realiz en 100
repeticiones de 10 metros, el gasto energtico fue 159,8% mayor que en el primer caso.
El incremento del nmero de partidas y detenciones en una distancia determinada
implica un significativo aumento del trabajo muscular, reflejado en mayor costo
energtico y tambin en mayor estrs neuromuscular. Es evidente que la carrera
intermitente requiere la accin sinrgica de la fuerza especial* del deportista.
Al referirse a los beneficios del entrenamiento intermitente, diversos autores (Noakes,
1999; Daniels, 1998; Billat, 2001) destacan que stos dependen de la distancia total
recorrida a la intensidad programada, por ejemplo 110%VAM, ya que ello se relaciona
con el nmero de contracciones musculares realizadas con intensidades ptimas
(Asumo que el concepto de intensidad ptima se relaciona con la intensidad
especfica y predominante en el deporte). Verchoshanskij (1992) mencion que el
criterio principal que sostiene al entrenamiento de la resistencia en el deporte no debe
ser el VO2mx sino las modificaciones morfofuncionales a nivel celular en el msculo
esqueltico. Otros autores (Kindermann, Neumann, 1974 y 1985) expresaron que
aunque el VO2mx es el criterio ms empleado para evaluar el rendimiento de
resistencia aerbica en el deporte, es insuficiente ya que sobreestima el componente
cardio-respiratorio y subestima el aspecto metablico muscular y las variaciones de la
contractilidad mecnica.
En un interesante trabajo, Bisciotti (2000), (ver Tabla 1) observ las respuestas de
distintos parmetros de esfuerzo (frecuencia cardiaca, cido lctico y otros) en carreras
desarrolladas entre el 90 y el 100% de VAM, siguiendo dos modelos diferentes, una
forma lineal de carrera y otra intermitente. En esta ltima el autor observ diferencias
significativas con respecto al cido lctico mientras que la frecuencia cardiaca era
menor en ambas intensidades. La carrera IT demostr mayor acento en los aspectos
perifricos (musculares), la FC como parmetro central no resulta un buen indicador
del esfuerzo. El autor destaca la importancia del entrenamiento muscular (fuerza
especial) por su accin sinrgica en el rendimiento IT.
Carrera en Lnea
INTENSIDAD
Carrera IT
FC
AL
FC
AL
90%VAM
420 s
177
8,7
73
172
12,6
100%VAM
324 s
182
10,5
47,5
164
14,0
Tabla 1. T= tiempo mximo sostenido a esa intensidad (en segundos); FC= frecuencia cardiaca
(latidos/minuto); AL= cido lctico (mMol/L). (Bisciotti, 2000)
Fuerza Especial, denominamos as a la direccin de fuerza especfica y predominante en el deporte.
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Diseo y Organizacin de las cargas de entrenamiento

Diversas publicaciones referidas al tema del entrenamiento intermitente recomiendan
criterios ms o menos estandarizados respecto al desarrollo, aplicacin y organizacin
de las cargas. (Colli, Introini y Bosco, 1997; Impellizzeri, Arcelli y LaTorre, 2001) En
este aspecto quiero proponer criterios para el diseo de las cargas de entrenamiento
que surgen de la reflexin y el anlisis de algunos aspectos especficos de los deportes.
En la misma direccin que Bangsbo y su equipo de investigadores, me inclino por
estudiar las demandas fisiolgicas especficas de cada deporte y con esos elementos
particulares disear las cargas de entrenamiento. Para el entrenamiento de la resistencia
intermitente, inicialmente tomaremos dos aspectos bsicos: a) la distancia total recorrida
en el partido y b) la distancia recorrida a alta intensidad (Bangsbo incluye aqu las
carreras que superan los 15km/h).
Estos dos aspectos sern muy tiles para definir el volumen de entrenamiento.
(Recomiendo al lector a los trabajos de Carling, Williams y Reilly, 2005 y Antivero,
2006, a efectos de profundizar estos aspectos).
La confeccin y diseo de la carga para el entrenamiento intermitente implica los
siguientes pasos:
123456-
Determinacin de la VAM;
Definir la orientacin funcional de la carga;
Determinar el Volumen total;
Establecer la Duracin de las cargas y de las pausas;
Definir la Intensidad de las cargas;
Establecer el Tipo de pausa.
1) Determinacin de la Velocidad Aerbica Mxima (VAM) en campo

Existen diversos tests de campo que permiten valorar la velocidad aerbica mxima
(VAM). Un test es un procedimiento protocolizado y cientficamente validado, es decir,
rene criterios de objetividad que lo convierte en un instrumento (mtodo) cientfico
de valoracin. El test que elijamos deber reunir estos criterios (Casas, 2005).
Es importante adems que el test contemple la especificidad de los deportes acclicos,
por lo tanto las pruebas que se basan en carreras lineales y prolongadas para determinar
la VAM no son apropiadas para estos deportistas (s pueden serlo para atletas o
corredores de disciplinas cclicas).
En la literatura cientfica se cita el uso (principalmente) de dos test que renen los
requisitos mencionados para determinar la VAM:
a- El test de Lger (Naveta con estadios de 1 minuto) (Bisciotti, 2002; Billat,
2002).
b- El test de Bangsbo (Yo-Yo test y sus variantes) (Bangsbo, 1994; Svensson y
Drust, 2005).
Los criterios de Objetividad son: Validez, Confiabilidad y Reproductibilidad.
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c- Otros tests citados en la bibliografa son ms adecuados para deportistas de

disciplinas cclicas (por ejemplo, el test de Brue, el test de Chanon o CAT, etc.).
Los test mencionados (Lger y Yo-Yo) son de carcter progresivo o incremental.
Cuando se aplica un test progresivo para determinar la VAM es posible que sta sea
sobreestimada, ya que el evaluado puede alcanzar su VO2mx y continuar una etapa
ms en la prueba, recurriendo predominantemente al metabolismo glucoltico lactcido.
En estos casos, es recomendable constatar la VAM a travs de una prueba
complementaria denominada Tiempo Lmite VAM (Billat, 2002).
A continuacin, describir el Test de Lger. Personalmente, me inclino por su uso para
determinar la VAM. Para el Yo-Yo test y sus variantes, el lector podr remitirse a:
Krustrup y Bangsbo, 2001 y 2003; Mohr, 2003.
Test de Lger
Existen diversas variantes de este test, me referir a la prueba de carrera progresiva
sobre 20 metros con estadios de 1 minuto (Lger y Lambert, 1982; Lger y cols. 1988).
Se demarcan dos lneas enfrentadas, paralelas y distantes entre s 20 metros. La
superficie o terreno elegido no debe ser resbaladiza.
El evaluado deber partir desde una de las lneas hacia la otra, pisarla y volver, a una
velocidad inicial de 8,5 Km. /h, el ritmo es indicado por una seal sonora o bip
reproducida por un CD. Cada 1 minuto la velocidad se incrementa en 0,5 Km. /h (ver
tabla Lger) cada perodo es denominado estadio. La carrera no debe interrumpirse y
el evaluado mantendr el ritmo de acuerdo a la seal sonora que le indica la velocidad
de desplazamiento, correr en lnea recta y la prueba finaliza cuando el sujeto no puede
mantener la velocidad. Se considera como dato final el ltimo estadio completo
recorrido.
La prueba de Lger es un test diseado para determinar el VO2mx y su validez es de
0,84. Las ecuaciones para determinar el VO2mx son:
- 6 a 18 aos = 31,025 + (3,238 x VE) - (3,248 x E) + (0,1536 x VE x E)
- Mayores de 18 aos = (5,857 x VE) - 19,458
(Donde VE es Velocidad de Estadio; E es Edad)
En nuestro caso, el objetivo es determinar la VAM, por lo tanto, iremos a la tabla del
Test para ubicar all el dato a partir del estadio final de la prueba alcanzado por el
sujeto. La tabla 2 presenta dos columnas de Velocidad para cada estadio, una
corresponde a la velocidad del estadio y la otra a la velocidad lineal o equivalente a la
carrera en terreno o campo para ese estadio, de esta ltima surge la VAM.
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Estadio
Velocidad Estadio
km/h
1
2
3
4
5
6
7
8
9
10
8,5
9,0
9,5
10
10,5
11
11,5
12
12,5
13
Velocidad
Lineal
km/h
8,8
9,5
10,3
11
11,8
12,3
13,3
14
14,8
15,5
44
Estadio
11
12
13
14
15
16
17
18
19
20
Velocidad
Estadio
km/h
13,5
14
14,5
15
15,5
16
16,5
17
17,5
18
Velocidad
Lineal
km/h
16,3
17
17,8
18,5
19,3
20
20,8
21,5
22,3
23
Tabla 2.Test de Lger.
Ejemplo: si un sujeto realiz en el test 12 estadios, su VAM es de 17 km/h, ya que sta

surge siempre de la Velocidad lineal.
Alternativamente puede emplearse una ecuacin para determinar la VAM a partir del
test de Lger, es la siguiente:
VAM = 1,502 x Velocidad de Estadio 4,0109 (Bisciotti, 2002)
Test de Tiempo lmite VAM
A la semana siguiente de realizar el test de Lger, el sujeto es evaluado en el test de
Tiempo Lmite VAM, empleando esta prueba como test de comprobacin de VAM. El
deportista realiza un acondicionamiento previo con unos 15 minutos de ejercicios de
movilidad articular y elongacin, luego correr durante 20 minutos* al 60% de la
VAM. Posteriormente, sin detenerse, acelera hasta el 100% de la VAM y correr el
mayor tiempo posible. El evaluado debe sostener la VAM, como mnimo 3 minutos
para confirmar el dato, si no es capaz de lograr ese tiempo la VAM est sobreestimada y
deber repetirse esta prueba de comprobacin (como mnimo 72 horas despus) con una
VAM 5 a 10% inferior. El rango de Tiempo Lmite VAM es de 4 a 11 minutos con una
media de 6 minutos**.
Ejemplo: El sujeto que realiz 12 estadios (ejemplo anterior) en el test de Lger,
desarrollar ahora la prueba de comprobacin VAM. En su acondicionamiento previo,
luego de los ejercicios de elongacin y movilidad articular, har 3 repeticiones de 3
*
El tiempo de 20 minutos al 60% VAM es indicado por Billat (2002) y aplicado con atletas de fondo.
Para implementarlo con deportistas acclicos es conveniente reducir el tiempo a 10 minutos o realizar 3
repeticiones x 3 minutos al 60%, 70% y 80% del VAM, respectivamente.
**
El dato est basado en atletas de fondo y medio fondo, Billat (2002).
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minutos cada una con velocidades de 10,2; 11,9 y 13,6 Km. /h, respectivamente.
Finalmente correr a 17km/h intentando sostener ese ritmo el mayor tiempo posible. En
este ejemplo el sujeto alcanz a sostener la velocidad indicada 5 minutos, por lo tanto
esa es su VAM.
El test de tiempo lmite VAM no slo permite comprobar la velocidad aerbica
mxima obtenida en cualquier test progresivo sino que brinda importante informacin
para el entrenamiento (Billat, 2001 y 2002).
2) Definir la Orientacin funcional de la carga
El entrenamiento intermitente presenta dos orientaciones: a) Intermitente
Aerbico(ITA) y b) Intermitente de alta intensidad (ITAI). La orientacin
funcional est determinada principalmente por la intensidad aplicada.
INTERMITENTE AERBICO
(ITA)
INTERMITENTE ALTA
INTENSIDAD
(ITAI)
Intensidad: 100 a 120 VAM
> 120 a 140 o 150% VAM*
Duracin Carga: 10 a 30
segundos (hasta 1 minuto)
Efectos de entrenamiento:
Incremento del VO2MX
(principalmente por factores
musculares: >eficiencia de la
mioglobina; > cintica del O2 muscular;
> velocidad fosforilativa mitocondrial, >
niveles enzimticos, etc.).
Incrementa el mecanismo Shuttle de
Creatina.
5 a 40** segundos
Incrementa la habilidad para repetir

aceleraciones intensas (> velocidad de
resntesis de PC); Aumenta el
contenido glucognico muscular;
Incrementa los niveles de PDH activa
y reduce la glucogenlisis y la
acumulacin de lactato durante el
esfuerzo intenso.
Tabla 3: Caractersticas de los trabajos IT segn su Orientacin funcional (Bisciotti, 2004; Billat, 2001;
Colli, 1997; Burgomaster, 2005 y 2006; Tabata, 1996; Tonkonogi, 2002). ** El tiempo de 40 segundos
es empleado en disciplinas cclicas, para deportes acclicos se utilizan rangos entre 5 y 10 segundos.
El entrenamiento ITAI no debe ser confundido con el entrenamiento de resistencia a

la velocidad. Ambas direcciones de entrenamiento pueden coincidir en incrementar la
resistencia de aceleracin pero con intensidad, volumen, densidad y frecuencia muy
diferente. En las disciplinas acclicas, por ejemplo, el entrenamiento de resistencia a la
velocidad se basa en el desarrollo combinado de la fuerza explosiva y la resistencia
muscular local. Trabajndose especficamente en acciones de juego durante 60 a 180
segundos en 6 a 10 series (Grosser, 1992). En tanto el entrenamiento ITAI implica una
modalidad de trabajo con mayor acento en los aspectos metablico-musculares de las
acciones de alta intensidad basadas en la carrera durante el juego. La intensidad de los
Esta consideracin es aplicable a deportes cclicos.
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trabajos est por encima de los ITA pero por debajo de la velocidad mxima (sprint).
En la tabla anterior, se menciona un rango de trabajo para el ITAI de *>120 a 140 o
150%VAM, esto implica considerar tambin cul es la velocidad mxima de sprint del
deportista y relacionarla con el VAM para elegir uno u otro porcentaje lmite.
Ejemplo: Pedro tiene una VAM de 17km/h (4,72 m/seg.) su rango de intensidad para
ITA ser entre 4,72 a 5,66 m/seg. Mientras que el rango para ITAI ser entre > 5,66 a
6,60(140%) 7,08(150%) m/seg. Pedro a su vez realiz un test de sprint mximo de 30
metros (con partida detenida) y su resultado fue 3,75 segundos (8m/seg.). En este caso
podr entrenar en ITAI hasta 150% ya que su velocidad de sprint est por encima del
valor lmite del ITAI un 14%. En cambio, si Pedro hubiese tenido un resultado en el test
de sprint mximo de 4 segundos (7,5 m/seg.), para el entrenamiento ITAI utilizara
hasta el 140%VAM, ya que su velocidad de sprint est muy cerca del 150%VAM (+
5,5%). Se comprende que la diferencia entre el %VAM lmite para ITAI y la Velocidad
de Sprint mximo debe ser 10% de manera que el desarrollo del volumen de
entrenamiento de la sesin y la fatiga que provoca no incida negativamente en la
orientacin funcional del trabajo.
Otro elemento de importancia es identificar la relevancia y necesidad para el deporte de
los trabajos ITAI. Revisando los aportes de Gorostiaga y col. (2006) citados por
Antivero en este curso, en el Handbol esta orientacin funcional del entrenamiento
intermitente podra ser muy beneficiosa.
3) Determinar el Volumen total
En el campo del entrenamiento deportivo no caben dudas que uno de los componentes
de la carga que ms dificultades plantea es el volumen. Definir el volumen para el
entrenamiento intermitente no es la excepcin. Mi criterio es considerar en primer lugar
el anlisis del deporte a partir de la tasa de esfuerzo (tanto absoluta como relativa) y los
efectos de entrenamiento buscados dentro de la orientacin funcional elegida (ITA
ITAI). Existen en la actualidad muchos trabajos cientficos que analizan la estructura
del rendimiento de distintas disciplinas deportivas y el modelo funcional de
competencia. Revisar estos trabajos nos permite, por ejemplo, conocer la distancia total
que recorre un deportista en competencia, cmo y a qu intensidad lo hace, con qu
alternancia y otros detalles de inters para elegir volmenes de entrenamiento ms
razonables y adecuados, al menos a un modelo de competencia deportivo especfico.
En los deportes acclicos las constantes e imprevisibles detenciones y arranques;
aceleraciones y cambios de direccin; y la alternancia de otro tipo de acciones ms o
menos complejas imponen un significativo gasto calrico que no se relaciona con la
distancia total recorrida (tasa global del esfuerzo) sino con la tasa relativa del mismo
(cmo y qu acciones desarrolla). El anlisis del volumen de trabajo no puede de
manera alguna emplear criterios similares a los de las disciplinas cclicas.
Dentro de los deportes acclicos, las dimensiones del campo de juego de los distintos
deportes implican incluso diferentes usos de la carrera, con caractersticas cinticas y
cinemticas diferentes, las cuales influyen a nivel neuromuscular y metablico de modo
especfico.
En los distintos trabajos que estudian la tasa de esfuerzo de los deportes intermitentes
pueden apreciarse dos variables bien definidas: a) distancia total recorrida y b)
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distancias recorridas a diversas intensidades (principalmente: baja, alta y mxima). El

estudio de ambas variables permite definir un volumen de trabajo para cada orientacin
funcional de entrenamiento de resistencia intermitente (ver tabla anterior). Es
recomendable sumar a la distancia recorrida un 15 a 20% a efectos de conformar el
volumen de trabajo. Finalmente, es lgico recordar que el volumen se ajustar adems
en funcin de aspectos particulares tanto de los deportistas como de programacin y
calendario de competencia.
4) Duracin de las cargas y de las pausas.
La duracin de ambos componentes sigue criterios similares.
4.1. Para la carga los criterios a tener en cuenta son:
a- el deporte y las dimensiones del campo de juego;
b- el tiempo lmite VAM; y
c- la Intensidad de la carga.
(a) Por ejemplo: si un sujeto tiene una VAM de 17 Km/h (4, 72 m/ seg.), su tiempo
lmite VAM es de 4minutos y se planifica un entrenamiento al 110% VAM (5,20 m/seg),
aplicando los criterios sealados podemos decir que si la carga es de 20 segundos el
deportista recorrer 104 metros en ese tiempo, si el sujeto en cuestin es un jugador de
bsquet o handbol la duracin de la carga puede resultar exagerada e inespecfica en
tanto que si se trata de un jugador de rugby, ftbol o hockey puede estar mejor.
(b) El tiempo lmite VAM del ejemplo (4 minutos) es bajo, esta es otra razn que se
debe contemplar para establecer la duracin de la carga.
Por Ejemplo: Luis es jugador de futsal. Su VAM es de 17,8 km/h y entrenar al 110%
(5,43 m/seg.). Su volumen de trabajo ser de 1.800 metros (considerando que la
distancia promedio en este deporte para las carreras de alta intensidad es de 1500
metros). De esta manera, Luis realizar por ejemplo: 12 rep. X 10seg. ; 6 rep. X 15 seg.
; 12 rep. X 10seg. Todo al 110%VAM. La decisin de entrenamiento fue priorizar las
cargas de 10 segundos por sobre las de 15 segundos (ambas apropiadas para el
deporte) pero Luis presentaba un TLIMVAM bajo (4 minutos). En este ejemplo, el
sujeto entren un 38% ms de su TLIMVAM pero con una intensidad 10%
mayor de la VAM! (TLIMVAM 240 segundos vs. Tiempo Total de Carga 330
segundos). Es importante recordar que los efectos de entrenamiento se corresponden
con el nmero de contracciones musculares desarrolladas en intensidades optimas y
estos factores estn relacionados con el tiempo total de la carga.
(c) La intensidad de la carga es otro de los aspectos a considerar para establecer la
duracin de las mismas. El criterio ser anlogo, es decir a mayor intensidad menor
duracin de la carga (y viceversa), por supuesto dentro de los rangos ya mencionados
para cada orientacin funcional de entrenamiento intermitente y segn el nivel del
deportista, el volumen total y otros aspectos.
4.2. Para la duracin de la pausa los criterios son:
a- Duracin e Intensidad de la carga;
b- Objetivo fisiolgico del trabajo (dentro de su orientacin funcional).
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(a) La duracin e intensidad de la carga empleada implica necesariamente una

correspondencia con la duracin de la pausa (por lo general es de 1:1; 1:1,5). Por
ejemplo: 15 x 15; 20 x 30; 10 x 15; etc.
(b) Respecto al objetivo fisiolgico, por ejemplo, si se pretende incrementar la
velocidad de uso y resntesis del O2 mioglobnico, est bien descrito en la literatura que
los tiempos de las cargas deben ser entre 5 y 15 segundos y las pausas sern de 7 a 20
segundos. Relacin ptima carga/pausa 1:1,5 (Astrand, 1992; Treuth y col. 1996).
Adems, las cargas ms cortas (aunque intensas) provocan menor percepcin subjetiva
de esfuerzo en la escala de Borg.
5) Definir la Intensidad de las cargas
La intensidad de las cargas se define conforme a los lineamientos de la tabla:
Caractersticas de los trabajos IT segn su Orientacin funcional (punto 2).
6) Establecer el tipo de Pausa
En este punto se decide el uso de una pausa activa o pasiva que alterna con las
cargas. La pausa activa se realiza a velocidad de recuperacin activa (denominada
VAR). En general sta se realiza al 50 o 60% del VAM. Desde luego que el principal
elemento a considerar en este sentido es la condicin fsica del deportista.
CONCLUSIONES.
- En los esfuerzos intermitentes se aprecia una alternancia de variaciones de
Intensidad, Duracin, Frecuencia, Cintica y Cinemtica de las acciones musculares,
esto hace que los sistemas cardiovascular y neuromuscular participen de manera
especfica y muy diferente al modelo fisiolgico del ejercicio continuo o
intervalado.
- El sistema oxidativo (aerbico) contribuye significativamente en el aporte de
energa durante el ejercicio intermitente, tanto en las cargas como en las pausas.
- El glucgeno muscular es el principal sustrato durante las cargas; las grasas y la
glucosa sangunea en las pausas.
- Existira un exquisito sistema de control y feedback corporal conformado por la
funcin de aporte de O2 a los msculos durante ejercicios intensos e intermitentes y
la funcin de control del flujo sanguneo muscular. El potencial del msculo
esqueltico para provocar cambios vasculares (con implicancias metablicas)
durante el ejercicio es extraordinario.
- Si las cargas son 30 segundos de duracin y la intensidad por encima del VO2mx
la produccin de lactato es reducida pero no necesariamente implica menor
glucogenlisis.
- Los beneficios del ejercicio intermitente dependen de la distancia total recorrida a la
intensidad programada (por ejemplo, 110%VAM), ya que esto implica un nmero
determinado de contracciones musculares realizadas con intensidades ptimas.
Los efectos de entrenamiento se modelan a partir de la duracin de la carga y la
pausa, su intensidad y el volumen total.
- La fatiga durante los ejercicios intermitentes es multifactorial y compleja.
Posiblemente uno de los factores implicados sea la acumulacin de Potasio en el
intersticio muscular (Nielsen y col, 2004) provocando reduccin de los niveles de
fuerza y disturbios neuromusculares especficos. La deplecin glucognica
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representa un factor muy importante para la fatiga durante ejercicios intermitentes

prolongados y/o competitivos.
Los niveles de lactato sanguneo no presentan correlacin con los valores
musculares de lactato durante los ejercicios intermitentes.
El diseo de una carga de entrenamiento eficaz para desarrollar adaptaciones
relacionadas con la resistencia en los deportes acclicos debe contemplar los
siguientes pasos: a) Determinacin de la Velocidad Aerbica Mxima (VAM); b)
Definir la Orientacin funcional de la carga a partir de la Intensidad; c)
Determinar el Volumen de entrenamiento; d) Establecer la Duracin de las Cargas
y de las Pausas y e) Establecer el tipo de Pausa (activa o pasiva).
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Fisiologia y Met. Entrenamiento - Intermitente

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Journal of Human Sport & Exercise

Vol III No 1 2008

Journal of Human Sport and Exercise online

PHYSIOLOGY AND METHODOLOGY OF INTERMITTENT RESISTANCE

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

2008 University of Alicante. Faculty of Education.

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

They involve efforts of up to 1 minute in duration.

2. Differences between Intermittent and Interval exercise

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

2008 University of Alicante. Faculty of Education.

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

Figure 1. Muscle extraction of O2 during intensive exercises (Bangsbo, 2000).

Muscle blood flow

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

2008 University of Alicante. Faculty of Education.

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

2008 University of Alicante. Faculty of Education.

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

Figure 5. Local factors that interact to determine muscle VO2 kinetics.

2008 University of Alicante. Faculty of Education.

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

2008 University of Alicante. Faculty of Education.

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

2008 University of Alicante. Faculty of Education.

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

2008 University of Alicante. Faculty of Education.

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

4. Other important physiological aspects

2008 University of Alicante. Faculty of Education.

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

Phosphocreatine (PC) Shuttle Mechanism

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

must be quickly phosphorylated by the mitochondrial reticulum to resynthesise PC.

Figura 11. Shuttle de PC (Brooks, 2005).

5. Methodology of intermittent resistance training

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

In Graph 1, a subject weighing 77 Kg running at 5m/sec covered 1 Km in a continuous

2008 University of Alicante. Faculty of Education.

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

neuromuscular stress. It is clear that intermittent running requires the synergic

Design and Organisation of training loads

2008 University of Alicante. Faculty of Education.

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

1) Establishment of Maximal Aerobic Velocity (MAV) in the field

The Objective criteria are: Validity, reliability and Reproducibility.

2008 University of Alicante. Faculty of Education.

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

The Lger Test

Table 2. Lger Test

Casas, A. / J. Hum. Sport Exerc. 1 (2008) 23-52

MAV Limit Time Test

Intensity: 100 to 120 MAV

Duration Load: 10 to 30 seconds (up to 1

INTERMITTENT HIGH INTENSITY

Increases ability to repeat intense accelerations