L’entrenament en altura s’ha posat de moda aquest \u00faltims anys. Molts aficionats i atletes es traslladen a llocs amb certa altitud per beneficiar-se dels avantatges que proporciona.<\/p>\n
El que hem de saber \u00e9s que l’altura no pot ser qualsevol si volem que l’entrenament sigui \u00f2ptim. L’altura recomanada est\u00e0 entre els 2.400 i 2.800 metres d’al\u00e7ada<\/strong>. Per sota d’aquesta altura no aconseguirem els beneficis perseguits, i per sobre ens exposem a \u00a0patir un edema pulmonar.<\/p>\n En aquest interval d\u2019altitud \u00e9s on el nostre organisme patir\u00e0 canvis fisiol\u00f2gics importants.<\/p>\n Els quals poden ser:<\/p>\n – Augmentar\u00e0 la nostra ventilaci\u00f3 pulmonar.<\/strong><\/p>\n – Respirem m\u00e9s fort (aix\u00f2 pot portar petits mals de cap o altres afectes secundaris).<\/strong><\/p>\n – Es redueix la saturaci\u00f3 de l’oxigen arterial.<\/strong><\/p>\n – Augmenta els nostres nivells de hemoglobina, encarregada de transportar l’oxigen als teixits musculars.<\/strong><\/p>\n Per poder realitzar el proc\u00e9s d’entrenament en al\u00e7ada correctament, hem d’estar al menys de 3 a 4 setmanes i actuar de la seg\u00fcent manera ja que l’organisme s’est\u00e0 adaptant a l\u2019altitud. M\u00e9s o menys des del 5\u00e9 dia i fins a completar 2 setmanes, el nostre cos ja haur\u00e0 completat la majoria de canvis f\u00edsics. Cap al dia 21 podem avaluar quan\u00a0competirem i tornar al nostre nivell habitual.<\/p>\n Els especialistes asseguren que la “carrera perfecte! es faria entre el 4rt i el 7\u00e9 dia despr\u00e9s d\u2019haver acabat l’entrenament en al\u00e7ada.<\/p>\n <\/p>\n Fragment extret de trailrun.es<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":" L’entrenament en altura s’ha posat de moda aquest \u00faltims anys. Molts aficionats i atletes es traslladen a llocs amb certa altitud per beneficiar-se dels avantatges que proporciona. El que hem de saber \u00e9s que l’altura no pot ser qualsevol si volem que l’entrenament sigui \u00f2ptim. L’altura recomanada est\u00e0 entre els 2.400 i 2.800 metres d’al\u00e7ada. […]<\/p>\n","protected":false},"author":1,"featured_media":2133,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[10],"tags":[28],"class_list":["post-2129","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenaments","tag-altura"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6t62L-yl","jetpack_featured_media_url":"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2015\/07\/IMG_4827.jpg","_links":{"self":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2129","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2129"}],"version-history":[{"count":3,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2129\/revisions"}],"predecessor-version":[{"id":2132,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2129\/revisions\/2132"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/media\/2133"}],"wp:attachment":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}