La planificación y diseño del programa de ejercicio individualizado debe incluir todos los componentes que se describen en esta sección.  Estos ingredientes de la prescripción deben ser capaces de sobrecargar a una dosis apropiada los sistemas orgánicos del participante durante cada sesión de ejercicio (ejercicio agudo).  A raíz de varias sesiones de ejercicio (ejercicio crónico), los tejidos podrán adaptarse a la carga bajo la cual se sometieron.  Consecuentemente, se incurre en una adaptación morfofuncional, como lo podría ser un aumento en la capacidad funcional (Howley & Franks, 2007, pp. 151).  Esto asegura un alto nivel de seguridad y efectividad para el programa a ser estructurado e implementado.  Según el Colegio Americano de Medicina Deportiva (ACSM, 2014a, pp. 162-180; ACSM, 2014b, pp. 466-479), los componentes que debe incluir una prescripción de ejercicio dirigido a desarrollar la tolerancia cardiorrespiratoria (véase Gráfico 1,  Tabla 1,  Tabla 2, y Tabla 3) son, a saber: 1) la intensidad del ejercicio, 2) el tipo (modo o modalidad) del ejercicio a ser incorporado en el programa, 3) la duración de las sesiones de ejercicio, 4) la frecuencia o veces por semana en que se llevará a cabo cada sesión de ejercicio, 4) el volumen del ejercicio, y 4) la progresión del programa de ejercicio.

Gráfico 1: La Dosis de Ejerccico. Ilustración de los componentes para la prescripción de ejercicio (Adaptado de: Guidelines for Exercise Testing and Prescription. 9na. ed.; (pp. 162, 166-180), por American College of Sports Medicine, 2014, Philadelphia: Lippincott Williams & Wilkins. Copyright 2014 por: American College of Sports Medicine.)

Tabla 1: La Dosis del Ejercicio para el Desarrollo de la Aptitud Cardiorrespiratoria en Abltos aparentemente Saludables

COMPONENTE   GUÍA O DOSIS Modo (Tipo de Ejercicio) : btr> Descripción:   Para la mayoría de los adultos:     Como mínimo - Intensidad Moderada: Ejercicios Aeróbicos Rítmicos       Ejercicios utilizando grandes grupos musculares que se mantengan continuamente (por un periodo prolongado) y rítmicamente, y que sean de naturaleza aeróbica.       Grupos musculares grandes       Que requiera poca o ninguna destreza motriz   Individuos que posean adecuadas destrezas motrices y de aptitud física:     Recomendación: Práctica de otros tipos de ejercicios y deportes que requieran:       Altos niveles de capacidades motoras       Óptimos niveles de aptitud física Ejemplos:   Grupo A:     Descripción: Actividades de Tolerancia Aeróbicas/Cardiorrespiratorias        Solo requieren mínimas capacidades motoras/aptitud física     Población indicada: Adultos en general     Ejemplos:       Caminar, ciclismo recreativo, ejercicios aeróbicos acuáticos, baile de baja intensidad   Grupo B:     Descripción: Actividades de Tolerancia Aeróbicas/Cardiorrespiratorias       Intensidad vigorosa       Solo requieren mínimas capacidades motoras/aptitud física     Población indicada - Adultos:       Físicamente activos       Capacidad promedio de la aptitud física     Ejemplos:       Trotar, correr, remo, ejercicios aeróbicos de spinning, ejecicios con máquinas elípticas, ejercicos aeróbicos de escalón, baile rápido   Grupo C:     Descripción: Actividades de Tolerancia Aeróbicas/Cardiorrespiratorias       Requisito: Destrezas motrices adecuadas       Requisito: Aptitud física promedio     Población indicada - Adultos:       Habilidades motoras apropiadas     Ejemplos:       Natación, esquí de campo traviesa, patinaje   Grupo D:     Descripción: Deportes recreativos     Población indicada - Adultos:       Participan en un programa de ejercicio regular       Poseen un aptitud física promedio     Ejemplos:       Deportes de raqueta, baloncesto, balompie (fútbol), esquí de cuesta abajo, excursionismo a pie (caminata) Intensidad (%, absoluto) : Descripción:   Para la mayoría de los adultos - Moderada a Vigorosa:     Moderada:       Por ciento de la frecuencia cardiaca máxima de reserva (%FCmáx-resv): 40 - 59%       Por ciento del consumo de oxígeno de reserva (%VO2R): 40 - 59%       Por ciento de la frecuencia cardiaca máxima (%FCmáx): 64 - 76%       Por ciento del consumo de oxígeno máximo (%VO2máx): 46 - 63%       Escala de la percepción del esfuerzo (RPE), o Borg Scale: 12 - 13       Equivalencia metabólica (MET): 3 - 5.9     Vigorosa:       Por ciento de la frecuencia cardiaca máxima de reserva (%FCmáx-resv): 60 - 89%       Por ciento del consumo de oxígeno de reserva (%VO2R): 60 - 89%       Por ciento de la frecuencia cardiaca máxima (%FCmáx): 77 - 95%       Por ciento del consumo de oxígeno máximo (%VO2máx): 64 - 90%       Escala de la percepción del esfuerzo (RPE), o Borg Scale: 14 - 17       Equivalencia metabólica (MET): 6 - 8.7   Para los aquellos adultos con una pobre aptitud física - Liviana a Moderada:     Liviana:       Por ciento de la frecuencia cardiaca máxima de reserva (%FCmáx-resv): 30 - 40%       Por ciento del consumo de oxígeno de reserva (%VO2R): 30 - 40%       Por ciento de la frecuencia cardiaca máxima (%FCmáx): 57 - 64%       Por ciento del consumo de oxígeno máximo (%VO2máx): 37 - 45%       Escala de la percepción del esfuerzo (RPE), o Borg Scale: 9 - 11       Equivalencia metabólica (MET): 2 - 2.9   Individuos con patologías y envejecientes de edad avanzada - Muy Liviana a Liviana:     Muy Liviana:       Por ciento de la frecuencia cardiaca máxima de reserva (%FCmáx-resv): ≤ 30%       Por ciento del consumo de oxígeno de reserva (%VO2R): ≤ 30%       Por ciento de la frecuencia cardiaca máxima (%FCmáx): ≤ 57%       Por ciento del consumo de oxígeno máximo (%VO2máx): ≤ 37%       Escala de la percepción del esfuerzo (RPE), o Borg Scale: ≤ 9       Equivalencia metabólica (MET): ≤ 2 Recomendaciones:   Entrenamiento en intérvalos:     Propósitos - Durante las sesiones de ejercicio, aumentar:       Volumen total       Intensidad promedio del ejercicio Duración (minutos) : Descripción:   Para la mayoría de los adultos:     Ejercicios aeróbicos continuos o discontinuos - INTENSIDAD MODERADA:       Acumulación diaria: 30 - 60 minutos por día       Acumulación semanal: ≥ 150 minutos por semana     Ejercicios aeróbicos continuos o discontinuos - INTENSIDAD VIGOROSA:       Acumulación diaria: 20 - 60 minutos por día       Acumulación semanal: ≥ 75 minutos por semana     Combinación - INTENSIDAD MODERADA A VIGOROSA:       Acumulación diaria - META:         Alcanzar los volúmenes prescritos para el ejercicio físico Recomendaciones:   Estrategias para acumular el tiempo del ejercicio:     Una sola sesión de ejercicio continuo     Entrenamiento en intérvalo: Cúmulo de sesiones cortas de ejercicios       PERIODOS o SESIONES de tiempo que definen a cada INTÉRVALO:         ≥ 10 minutos a lo largo del día   Duración del ejercicio - Menor a lo recomendado:     Indicaciones - Ciertas poblaciones:       Ejemplo:         Participantes con claudicación intermitente Frecuencia (veces por semana) : Descripción:   Para la mayoría de los adultos:     Intensidad MODERADA: 5 días por semana     Intensidad VIGOROSA: 3 días por semana     Intensidad MODERADA y VIGOROSA:       Combinación semanal: 3 - 5 días por semana Excepciones:   Para el caso de muy pocos individuos: "Guerreros de fin de Semana"     1 - 2 veces por semana:       Esto no es recomendado para la mayoría de la población general adulta Volumen (Trabajo Total Semanal) : Descripción:   Para la mayoría de los adultos     Producto de la Frecuencia, Intensidad y Duración:       META: ≥ 500 - 1,000 METs por minuto por semna (METs-min • sem-1)       ACTIVIDAD FÍSICA de intensidad Moderada: 1,000 kcal por semana (kcal • sem-1)       EJERCICIO de intensidad Moderada: ~150 minutos por semana (min • sem-1)        Conteo de pedómetros: ≥ 5,400-7,900 pasos por día  (pasos • d-1)         Combinar con recomendaciones actuales concerniente a la duración del ejercicio   Para los aquellos adultos con una pobre aptitud física:     Recomendación: MENOR volumen que el regular   Población obesa - Control de peso:     Recomendación: MAYOR volumen que el regular Progresión (Ajuste de Variables) : Descripción - Como resultado del efecto de acondicionamiento físico (primeras 6-8 semanas):   Ajuste gradual para el volumen del ejercicio (trabajo total) por sesión:     Aumentar en intensidad, duración, frecuencia o combinación de las tres:       HASTA: donde sea tolerable por el individuo       HASTA: que se cumpla con la meta - Mantenimiento Ventajas:   Promueve la adherencia, o apego, al programa de ejercicio   Disminuye los riesgos para:     Lesiones musculoesqueletales     Emergencias médicas de tipo cardiaco

NOTA. Adaptado de: Guidelines for Exercise Testing and Prescription. 9na. ed.; (pp. 162, 165-180), por American College of Sports Medicine, 2014, Philadelphia: Lippincott Williams & Wilkins. Copyright 2014 por: American College of Sports Medicine; Resource Manual for Guidelines for Exercise Testing and Prescription. 7ma. ed.; (pp. 466-479), por American College of Sports Medicine, 2014, Philadelphia: Lippincott Williams & Wilkins. Copyright 2014 por: American College of Sports Medicine.

INTENSIDAD

        La intensidad se refiere al porcentaje de la capacidad máxima del ejercicio a practicarse.  Representa la presión fisiológica bajo el cual se somete el individuo.

        La intensidad y el trabajo pueden clasificarse utilizando un sistema basado en el gasto energético de tareas industriales (véase Tabla 13) (Pollock & Wilmore, 1990).  La clasificación de la intensidad (véase Tabla 13) esta diseñada a base del porcentaje de la frecuencia cardiaca máxima de reserva (FCmáx-resv) del ejercicio, durante un período de 30 a 60 minutos (Pollock & Wilmore, 1990).  Es posible aplicar este sistema en la mayor parte de las poblaciones.  Al determinar la intensidad, se sugiere seguir las siguientes recomendaciones:

 

Tabla 13: La Prescripción de Ejercicio para Adultos Saludables

Calentamiento: 5 - 10 minutos       DPoblacióne

           

        Bajo construcción.

BAJO CONSTRUCCIÓN

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Regresar al Principio: EBajo Construcción
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