Post on 09-Apr-2018
8/7/2019 4. Cómo acelerar la recuperación después de la carrera?
http://slidepdf.com/reader/full/4-como-acelerar-la-recuperacion-despues-de-la-carrera 1/6
---".$!'*"+&%))))),.$!'*) /#8==8=0)
>+")24&17&):&+;6))59<?&)4$)39*<+H!)M6<6)
5&<<$4&<$?) =)
www/`kdoakr/nclIkn/ Mbciac Pcnjm
³Nþlc mndidpmp impdntxdpmnkþo
bd~xtë~ bd im
nmppdpm3
www/`kdoakr/ncl
- " Amnrcpd~ m~cnkmbc~ m im
pdntxdpmnkþo/
- " ³Xcp }të { xmpm }të pdntxdpmp3
- " ³Ntíobc pdntxdpmp3
- " ³NJC~) xpcrdìom~) iì}tkbc~3
- " Mxiknmnkcod~ xpínrknm~/
www/`kdoakr/ncl
-"Oc jmnd ltnjc rkdlxc) xpcxtd~rm~ qmgm~ nclc6 "M~dgöpd~d bdrclmp ltnjc iì}tkbc") c "ncldp to nml`tp/"
-"Xcnm~ xdp~com~ d~rm`mo ~dgtpc~ mndpnm bd }të rkxc~ bd
iì}tkbc~ c mikldorc~ dpmo ldfcpd~) xcp oc jm`imp bd im nmorkbmb {
im apdntdonkm nco }td bd`do ~dp nco~tlkbc~/
Im pdntxdpmnkþo bdxdobd
www/`kdoakr/ncl
Im pdntxdpmnkþo bdxdobd
Rkxc bddfdpnknkc
Kordo~kbmb BtpmnkþoRkdlxcdorpd im~~d~kcod~
www/`kdoakr/ncl
³ Xcp }të pdntxdpmp3
- " Dorpdomlkdorc~ {nclxdrknkcod~ mgcrmo im~
pd~dpqm~ bd gitnþgdoc/
- " Di rdfkbc lt~ntimp bmýmbc }td
dorpdom { nclxkrd) pd}tkdpdpdxmpmnkþo/
- " Ic~ lö~ntic~ d~río ~kdobc
d~rkltimbc~ xmpm mbmxrmp~d m
tom nmpgm bd rpm`mfc/
www/`kdoakr/ncl
- " Xcbpí~ bmprd ntdorm bd
ic~ `dodaknkc~ bd
dorpdomp/
- " Xdplkrd d~rmp ik~rc xmpmdi xpþzklc
dorpdomlkdorc cnclxdrdonkm/
³ Xmpm }të pdntxdpmp3
8/7/2019 4. Cómo acelerar la recuperación después de la carrera?
http://slidepdf.com/reader/full/4-como-acelerar-la-recuperacion-despues-de-la-carrera 2/6
---".$!'*"+&%))))),.$!'*) /#8==8=0)
>+")24&17&):&+;6))59<?&)4$)39*<+H!)M6<6)
5&<<$4&<$?) /)
www/`kdoakr/ncl
=, Pdnmpgm bd im~pd~dpqm~ bdgitnþgdoc
0, Pdxmpmnkþo {nco~rptnnkþo bd
otdqc rdfkbc
>, Pdjkbpmrmnkþo
Im pdntxdpmnkþo klxiknm
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Pdntxdpmnkþo
- " ^d koknkm ntmobc ~d id xpcxcpnkcom mi cpgmok~lc
ic~ nclxcodord~ otrpknkcomid~ }td odnd~krm6
Aitìbc~ {didnrpcikrc~
Xpcrdìom~Nmp`cjkbpmrc~
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³]të bknd im dqkbdonkm3
- " Ncppdp do `mobm m 78$ bdiQC0líz btpmord ;8 lko c
jm~rm im amrkgm/
- " Bkdrm~ bd pdntxdpmnkþo
mirm do NJC~ *; g#eg#bìm+ {
lkzrm atdpco k~cdodpgërknm~
1g
Amiicwakdib) F/) mob N) Wkiikml~ =;;>/ Kor/ F/ ̂ xcpr Otrp/ >6 =48,=12/
www/`kdoakr/ncl
- " Nco di ako bd xpclcqdp im
pdntxdpmnkþo píxkbm) rmo
xpcorc nclc ~dm xc~k`id
bd~xtë~ bdi dorpdomlkdorc
c nclxdrknkþo *>8,18
lkotrc~+/
=8
LD@ EDAIDVKGJK
Ic~ xpkldpc~ >8 lko bd~xtë~bdi dfdpnknkc ~co npìrknc~ xmpm im
pdnmpgm bd gitnþgdoc
³Ntíobc pdntxdpmp3
www/`kdoakr/ncl
Pmnkcod~
Ik~rm~ bd pmnkcod~
xpínrknm~
RJD CAKNKMI XCNEDR GTKBD RC BKM@DRKN DZNJMOGD^/Mldpknmo Bkm`drd~ M~~cnkmrkco mob Rjd Mldpknmo Bkdrdrkn M~~cnkmrkco/ =;;:
% %
Ik~rm O¶ 46Mbknkcomp >
pmnkcod~
Ik~rm O¶ >6Mbknkcomp >
pmnkcod~
Ik~rm O¶ 26Mbknkcomp 0
pmnkcod~
Mikldorc
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Lmobmpkom
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Lmovmom
Ompmofm
Xdpm
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Nmbm aptrm bd d~rm ik~rm ncorkdod mxpcz =4 g/ bd NJC~ { 18 nmi/
Ik~rm O¸ > Aptrm~
RJD CAKNKMI XCNEDR GTKBD RC
BKM@DRKN DZNJMOGD^/
Mldpknmo Bkm`drd~ M~~cnkmrkco mob Rjd
Mldpknmo Bkdrdrkn M~~cnkmrkco/ =;;:
8/7/2019 4. Cómo acelerar la recuperación después de la carrera?
http://slidepdf.com/reader/full/4-como-acelerar-la-recuperacion-despues-de-la-carrera 3/6
---".$!'*"+&%))))),.$!'*) /#8==8=0)
>+")24&17&):&+;6))59<?&)4$)39*<+H!)M6<6)
5&<<$4&<$?) @)
Ik~rm O¸ 2 Xmod~ c ~t~rkrtrc~
Nmbm mikldorc bd d~rm ik~rm ncorkdod mxpcz =4 g/ bd NJC~) > g/ bd
xpcrdìom~) rpmvm~ bd gpm~m { :8 nmi/
Mikldorc
Mppcv `imonc
Mpdxm
@d`kbm Bdxcprkqm
Ndpdmid~ bd~m{toc
Gmiidrm~ Lmpìm
Gpmoc~ ncnkbc~
Xmo `imonc
Xmxm dordpm
Xm~rm
Xiírmoc
Ldbkbm Xpínrknm
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= qm~c
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> t
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=#0 r
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RJD CAKNKMI XCNEDR GTKBD RC
BKM@DRKN DZNJMOGD^/
Mldpknmo Bkm`drd~ M~~cnkmrkco mob Rjd
Mldpknmo Bkdrdrkn M~~cnkmrkco/ =;;:
Nmbm pmnkþo bd d~rm ik~rm ncorkdod mxpcz 7 g/ bd xpcrdìom~ 4g/ bd gpm~m { bd 74 nmi/
Mikldorc
Nmpod~6 bd pd~) lmgpm)drn/
Mqd~6 xciic ~# xkdi/
Xd~nmbc~6 do rcbm~ ~t~qmpkdbmbd~/
]td~c~6 xmilkrm)lcvmpdiim) xmk~m/
Jtdqc~6 gmiikom
Dl`trkbc~6 fmlþoncnkbc) fmlþo bd xmqcc bd xciic
Nmorkbmb *g+
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GTKBD RC BKM@DRKN DZNJMOGD^/
Mldpknmo Bkm`drd~ M~~cnkmrkco mob Rjd
Mldpknmo Bkdrdrkn M~~cnkmrkco/ =;;:
= pmnkþo bd >8 g < 0 nbm~
Ik~rm O¸ 4 Nmpod~ c ~trkrtrc~
www/`kdoakr/ncl
Nmp`cjkbpmrc~-"Mndidpmo im pdntxdpmnkþo bd
gitnþgdoc bd~xtë~ bdi dfdpnknkc
qkgcpc~c/
-"Im ikrdpmrtpm mxc{m
8068=,8268=) bdxdobkdobc bd im
kordo~kbmb { btpmnkþo
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xpkldpc~ >8 lko xc~r dfdpnknkc/
-"Dfdlxic6 to mridrm bd 1:,eg im
nmorkbmb bd`dpìm ~dp 74 g bdNJC~/
=)= g/ b ,= Z 1: Eg < 74 g bd NJC
0 @mppkrm~ dodpgërknm >4 g bd NJC~0 qm~c~ bd `d`kbm bdxcprkqm >8 g bd NJC~
0 Pd`/ bd xmo >8 g bd NJC~= Nbm/ bd ldpldimbm =4 g bd NJC~0 qm~c~ bd `d`kbm bdxcprkqm >8 g bd
NJC~
Cxnkþo =
Cxnkþo 0
^cnkdbmb @pm~kidpm bd Ldbknkombdi Bdxcprd/ Pdq/ @pm~ Ldb
D~xcprd ;*0+620,41 088>
Nmp`cjkbpmrc~
=)= g/ b ,= Z 1: Eg < 74 g bd NJC
Cxnkþo 2= Nmnjmxm ldbkmom >8 g bd NJC~= Qm~c bd ftgc apd~m >8 g bd NJC~= Nbm/ bd mvönmp =4 g bd NJC~
^cnkdbmb @pm~kidpm bd Ldbknkom bdi Bdxcprd/ Pdq/ @pm~ LdbD~xcprd ;*0+620,41 088>
Nmp`cjkbpmrc~
Cxnkþo >- rmvm bd ndpdmi =4 g bd NJC~= rmvm bd idnjd =0 g bd NJC~= t bd nml`öp >8 g bd NJC~= Nbm/ bd mvönmp =4 g bd NJC~
= Mpdxm gpmobd >8 g bd NJC~= Qm~c bd ftgc bd ompmofm >8 g bdNJC~
= Ptdbm bd xkým
Cxnkþo 4
Nmp`cjkbpmrc~
0 pd`mombm bd xmo >8 g bd NJC~= Qm~c bd ftgc bd btpmvoc >8 g bdNJC~= Rmvm bd idnjc~m =4 g bd NJC~
Cxnkþo 1
8/7/2019 4. Cómo acelerar la recuperación después de la carrera?
http://slidepdf.com/reader/full/4-como-acelerar-la-recuperacion-despues-de-la-carrera 4/6
---".$!'*"+&%))))),.$!'*) /#8==8=0)
>+")24&17&):&+;6))59<?&)4$)39*<+H!)M6<6)
5&<<$4&<$?) #)
www/`kdoakr/ncl
Dfdlxic~
- @d`kbm~ Bdxcprkqm~- Xpcbtnrc~ ~t~rkrtrc~ bd nclkbm
- Xiírmoc~
- Ndpdmid~ xmpm bd~m{toc
- @mppkrm~ dodpgërknm~ c otrpkrkqm~
- @mppkrm~ bd aptrm
- @mppkrm~ bd ndpdmid~ c bd bd~m{toc
- ^íobwknj nco lkdi c ldpldimbm
- Gmiidrm~ bd mqdom
- Aptrc~ ~dnc~www/`kdoakr/ncl
Dorpdomlkdorc Odnd~kbmbd~ bdNJC^#b
Mridrm
*1:,eg+
Dor/~tmqd
9= jcpm bd ̀ mfm
kordo~kbmb
*4„7 g# eg+ >24„2:8 g#b
Dor/
Atdprd=„2 jcpm bd
lcbdpmbm m mirmkordo~kbmb
*7„=8 g#eg+ 2:8„1:8 g#b
Dor/Dzrpdlc
?2 jcpm~ bd
lcbdpmbm m mirmkordo~kbmb
*=8„=0 g#eg+ 1:8„:=1 g #b
Di iidombc bd im~ pd~dpqm~ bd gitnþgdoc rmpbm 02 jcpm~mxpcz/ do tom bkdrm `m~mbm do NJC~) xdpc ltnjc~
mridrm~ oc nco~tldo ~taknkdord nmp`cjkbpmrc~ do ~t
mikldormnkþo bkmpkm/
>7: g bd NJCBd~m{toc6 NJC*g+Ndpdmi 0rmvm~ *:1+Mpdxm m~mbc = t ldb *>7+Nml`tp = t *07+Idnjd bd~np = rmvm *=0+
Ldpkdobm6 Xmo}tdonm~ > ldb *20+Lkdi = nbm *:+
Miltdpvc6Xm~rm 0 rmvm~ *;0+
Ldpkdobm6 Lmovmom = ldb *0=+
Ndom6 Xmxm~ ==#0 t *47+
SSSSSS
Rcrmi6 >:0 g
Bd~m{toc6 NJC*g+Ndpdmi 0rmvm~ *:1+Mpdxm m~mbc 0t ldb *72+Nml`tp 0 t *42+Idnjd bd~np 0 rmvm~ *02+
Ldpkdobm6 Xmo}tdonm~ > ldb *20+Lkdi 0 nbm~ *=1+
Miltdpvc6Xm~rm 2 rmvm~ *=:2+
Ldpkdobm6 Lmovmom 0 t ldb *20+
Ndom6 Xmxm~ 0 t *71+
SSSSSS
Rcrmi6 4;: g
188 g bd NJC
www/`kdoakr/ncl
Xpcrdìom~
- " Im pdxmpmnkþo bdi rdfkbc lt~ntimp d~npìrknc xmpm im pdntxdpmnkþo/
- " Ic~ mridrm~ odnd~krmo lí~ xpcrdìom
}td ic~ kobkqkbtc~ komnrkqc~) xdpc im
lm{cpìm bd ic~ mridrm~ dzmgdpmo/
- " Lí~ xpcrdìom~ bd ic }td ~d odnd~krmoc capdnd lö~ntic mbknkcomi ok
ldfcpm di pdobklkdorc/
-"Mpdxm bd =88 g - =88 g bd nmp`cjkbpmrc~
-"Lkimod~m bd nmpod c xciic bd =08 g - =08 g bd xpcrdìom~
www/`kdoakr/ncl
Bd~m{toc6 XPCR*g+Idnjd bd~npdlmbm= rmvm *:+]td~c xmk~m =pd`/ *7+
Miltdpvc6Lkimod~m bd xciicgpmobd =08 g *>>+
Ldpkdobm6
Ndom6 Mröo Doimrmbc 18 g *=7+2 nbm~ SSSSSS
Rcrmi6 14 g
Bd~m{toc6 XPCR*g+Idnjd bd~npdlmbm= rmvm *:+]td~c xmk~m =pd`/ *7+
Miltdpvc6Lkimod~m bd xciicgpmobd =:8 g *48+
Ldpkdobm6 [cgtpr ==#0 rmvm *=0+
Ndom6 Mröo Doimrmbc ;8 g *01+1 nbm~ SSSSSS
Rcrmi6 =8> g
www/`kdoakr/ncl
ldpknmo Nciidgd ca ̂ xcpr~ Ldbknkod) 088; Ldb ̂ nk ̂ xcpr~ Dzdpn5 2=6 78;„7>=/
- " Bdorpc bd tom jcpm bd~xtë~ bd jmndp dfdpnknkc) nco~tlkp ,=4 , 04 g bd xpcrdìom
- " Doaþnmrd do di lcldorc bd im kogd~rm do
pdimnkþo m ic~ dorpdomlkdorc~ { m
~mrk~amndp ~t~ odnd~kbmbd~ bkmpkm~ bd
xpcrdìom rcrmi- " Kogkdpd6 =4 , 04 g bd xpcrdìom bdorpc bd >8
, 18 lko *8/> m 8/2 gp#Eg/+
- " Odnd~kbmb rcrmi bkmpkm bd xpcrdìom~6 *=)0
,=)7 g # eg XN+
Pdncldobmnkcod~
8/7/2019 4. Cómo acelerar la recuperación después de la carrera?
http://slidepdf.com/reader/full/4-como-acelerar-la-recuperacion-despues-de-la-carrera 5/6
---".$!'*"+&%))))),.$!'*) /#8==8=0)
>+")24&17&):&+;6))59<?&)4$)39*<+H!)M6<6)
5&<<$4&<$?) N)
www/`kdoakr/ncl
³Ntíorc iì}tkbc3
M xd~mp bd rt~ d~atdpvc~ bd jkbpmrmnkþo btpmord di
dfdpnknkc) xtdbd~ xdpbdp lí~ iì}tkbc~ { ~cbkc bdikogdpkbc6
- " Xë~mrd mord~ { bd~xtë~ bdi dfdpnknkc/
- " Pddlximvm ic~ iì}tkbc~ xdpbkbc~6
=888 , =/488 li # eg bd xd~c ncpxcpmi
xdpbkbc *2 m 1 qm~c~+/
- " Im pdjkbpmrmnkþo ~dpí lí~ daknmv
ntmobc di ~cbkc ~d dontdorpm do ic~iì}tkbc~ { mikldorc~ }td ~d
nco~tldo/
www/`kdoakr/ncl
Kobknd giknëlknc
Lciëntim bd NJC
Dovklm
www/`kdoakr/ncl
Xtorc~ nimqd~
- " Im pdntxdpmnkþo bd~xtë~ bdi
dorpdomlkdorc kordo~c c im
nclxdrdonkm) ldfcpm ntmobc
ic~ mridrm~ nco~tldo tom
bkdrm mirm do NJC~/
- " Im pdntxdpmnkþo bdigitnþgdoc lt~ntimp xtdbd
icgpmp~d do 02 jcpm~ ntmobc~d nco~tldo ~taknkdord~
NJC~ do im bkdrm/
www/`kdoakr/ncl
- " Ic~ NJC~ bd`do nco~tlkp~d koldbkmrmldord
bd~xtë~ bdi dfdpnknkc { itdgc m kordpqmic~ bd >8 lko
btpmord 4 jcpm~/
- " D~rm bkdrm bd ’pdntxdpmnkþo píxkbm“ bd`d mxcprmp6 =)=
g bd NJC~ xcp eg XN n#jcpm/
Xtorc~ nimqd~
www/`kdoakr/ncl
=/ Pd~rmtpd ic~ iì}tkbc~ { didnrpcikrc~ xdpbkbc~ do di~tbcp/
0/ Qtdiqm m ncicnmp di ncl`t~rk`id lt~ntimp
*nmp`cjkbpmrc~+ trkikvmbc btpmord im xpínrknm c im
nclxdrdonkm/
>/ Xpcxcpnkcod xpcrdìom~ xmpm m{tbmp do im pdxmpmnkþobdi rdfkbc lt~ntimp bmýmbc { xmpm xpclcqdp di
npdnklkdorc bd otdqc rdfkbc /
2/ Nclkdond ~t xpcgpmlm bd otrpknkþo bd pdntxdpmnkþo
nco to pdapkgdpkc c tom nclkbm bdorpc bd ic~ =4 m 18lkotrc~ bd~xtë~ bd im xpínrknm c im nclxdrdonkm/
Pd~tldo
^NMO) Mldpknmo Bkdrdrkn M~~cnkmrkco 088; www/`kdoakr/ncl
- " Tom lmodpm aínki bd lmordodp im otrpknkþo bdpdntxdpmnkþo bd ic lí~ ~klxid xc~k`id d~
pdncpbmp im~ rpd~ P'~6
Nconit~kþo
Pdjkbpírd~d
Pdnco~rpt{m
Pdiidod di bdxþ~krc