{"id":2611,"date":"2023-11-08T14:43:30","date_gmt":"2023-11-08T14:43:30","guid":{"rendered":"https:\/\/support.selfloops.com\/?post_type=epkb_post_type_1&#038;p=2611"},"modified":"2023-11-08T14:43:30","modified_gmt":"2023-11-08T14:43:30","slug":"el-indice-de-polarizacion-p-i-que-da-sentido-al-entrenamiento-polarizado-frente-al-no-polarizado","status":"publish","type":"epkb_post_type_5","link":"https:\/\/support.selfloops.com\/?epkb_post_type_5=el-indice-de-polarizacion-p-i-que-da-sentido-al-entrenamiento-polarizado-frente-al-no-polarizado","title":{"rendered":"El \u00edndice de polarizaci\u00f3n (P.I.), que da sentido al entrenamiento polarizado frente al no polarizado"},"content":{"rendered":"\t\t<!-- Article Structure Version 2 Style -->\r\n\r\n\t\t<style>\t\t\t \/* DESKTOP *\/ \n#eckb-article-page-container-v2  {\r\n\t\t\t\twidth: 100% }#eckb-article-page-container-v2 #eckb-article-body {\r\n\t\t\t\twidth: 1140px }\r\n\t\t        \/* NO LEFT SIDEBAR *\/\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-body {\r\n\t\t\t\t      grid-template-columns:  0 80% 20%;\r\n\t\t\t\t}\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-left-sidebar {\r\n\t\t\t\t\t\tdisplay:none;\r\n\t\t\t\t}\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-content {\r\n\t\t\t\t\t\tgrid-column-start: 1;\r\n\t\t\t\t\t\tgrid-column-end: 3;\r\n\t\t\t\t\t}\r\n\t\t\t\t \/* TABLET *\/ \n@media only screen and ( max-width: 1025px ) {#eckb-article-page-container-v2  {\r\n\t\t\t\twidth: 100% }#eckb-article-page-container-v2 #eckb-article-body {\r\n\t\t\t\twidth: 100% }\r\n\t\t        \/* NO LEFT SIDEBAR *\/\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-body {\r\n\t\t\t\t      grid-template-columns:  0 60% 20%;\r\n\t\t\t\t}\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-left-sidebar {\r\n\t\t\t\t\t\tdisplay:none;\r\n\t\t\t\t}\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-content {\r\n\t\t\t\t\t\tgrid-column-start: 1;\r\n\t\t\t\t\t\tgrid-column-end: 3;\r\n\t\t\t\t\t}\r\n\t\t\t\t}\r\n\r\n\t\t\t\/* SHARED *\/\r\n\t\t\t#eckb-article-page-container-v2 #eckb-article-left-sidebar {\r\n\t\t\t\tpadding: 10px 10px 10px 10px; 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margin-right: 4px; margin-bottom: 4px; margin-left: 4px;\" ><div tabindex=\"0\" class=\"eckb-navigation-button\"  style=\"padding-top: 4px; padding-right: 4px; padding-bottom: 4px; padding-left: 4px; color: #666666; background-color: #ffffff; font-size:16px;border-radius: 3px; border-style: solid; border-width: 1px; border-color: #dcdcdc;\"  onclick=\"history.go(-1);\" >&lt; Back<\/div><\/div><\/div><div id=\"eckb-article-content-breadcrumb-container\">\r\n<div class=\"eckb-breadcrumb\"  style=\"padding-top: 4px; padding-right: 4px; padding-bottom: 4px; padding-left: 4px; margin-top: 0px; margin-right: 0px; margin-bottom: 20px; margin-left: 0px; font-size:12px;\" >\t\t\t<div class=\"eckb-breadcrumb-label\">\r\n\t\t\tYou are here:\t\t<\/div>\t\t<nav class=\"eckb-breadcrumb-outline\" aria-label=\"Breadcrumb\">\r\n\t\t<ul class=\"eckb-breadcrumb-nav\">       <li  style=\"font-size:12px;\" >\t<span class=\"eckb-breadcrumb-link\"><a tabindex=\"0\" href=\"https:\/\/support.selfloops.com\/?page_id=602\"><span  style=\"color: #000000;\"  >KB Home<\/span><\/a><span class=\"eckb-breadcrumb-link-icon ep_font_icon_right_arrow\" aria-hidden=\"true\"><\/span>\t<\/span><\/li><li  style=\"font-size:12px;\" >\t<span class=\"eckb-breadcrumb-link\"><a tabindex=\"0\" href=\"https:\/\/support.selfloops.com\/?epkb_post_type_5_category=sports-performance-es\"><span  style=\"color: #000000;\"  >Sports Performance<\/span><\/a><span class=\"eckb-breadcrumb-link-icon ep_font_icon_right_arrow\" aria-hidden=\"true\"><\/span>\t<\/span><\/li><li  style=\"font-size:12px;\" >\t<span class=\"eckb-breadcrumb-link\"><span aria-current=\"page\" style=\"color: #000000;\"  >El \u00edndice de polarizaci\u00f3n (P.I.), que da sentido al entrenamiento polarizado frente al no polarizado<\/span>\t<\/span><\/li>\t\t<\/ul>\r\n\t<\/nav>\r\n\r\n<\/div>          <\/div><\/div><div class=\"eckb-article-content-header-row-right-group\"><div id=\"eckb-article-content-toolbar-container\">\r\n\t\t<div class=\"eckb-article-content-toolbar-button-container\">\r\n\t\t\t<span class=\"eckb-print-button-container\">\t\t\t<span class=\"eckb-toolbar-button-text\">Print<\/span><span class=\"eckb-toolbar-button-icon epkbfa epkbfa-print\"><\/span>\t\t\t<\/span>\r\n\t\t<\/div> <\/div><\/div><\/div><div id=\"eckb-article-content-header-row-3\"><div class=\"eckb-article-content-header-row-left-group\">\r\n\t\t<div class=\"eckb-article-content-created-date-container\">\t\t<span class=\"eckb-meta-data-feature-icon epkbfa epkbfa-calendar\"><\/span><span class=\"eckb-meta-data-feature-text\">Created On<\/span><span class=\"eckb-meta-data-feature-value\"><time class=\"entry-date\" datetime=\"2023-11-08T14:43:30+00:00\">November 8, 2023<\/time><\/span>\t\t<\/div> \r\n\t\t<div class=\"eckb-article-content-last-updated-date-container\">\t\t<span class=\"eckb-meta-data-feature-icon epkbfa epkbfa-pencil-square-o\"><\/span><span class=\"eckb-meta-data-feature-text\">Last Updated On<\/span><span class=\"eckb-meta-data-feature-value\"><time class=\"entry-date\" datetime=\"2023-11-08T14:43:30+00:00\">November 8, 2023<\/time><\/span>\t\t<\/div> \r\n\t\t<div class=\"eckb-article-content-author-container\">\t\t<span class=\"eckb-meta-data-feature-icon epkbfa epkbfa-user\"><\/span><span class=\"eckb-meta-data-feature-text\">by<\/span><span class=\"eckb-meta-data-feature-value\">support<\/span>\t\t<\/div> <\/div><\/div><\/div><div id=\"eckb-article-content-body\">\n<p>Los atletas y entrenadores de resistencia a menudo hablan de entrenamiento polarizado versus no polarizado. Pero, \u00bfqu\u00e9 significa esto realmente y c\u00f3mo se puede cuantificar si un programa de entrenamiento est\u00e1 polarizado o no? Una nueva m\u00e9trica llamada \u00edndice de polarizaci\u00f3n (PI) tiene como objetivo proporcionar cierta claridad. El \u00edndice de polarizaci\u00f3n es un c\u00e1lculo simple que analiza la distribuci\u00f3n de tu tiempo o distancia de entrenamiento en tres zonas de intensidad:<br>Zona 1: Baja intensidad<br>Zona 2: Intensidad media<br>Zona 3: Alta intensidad<\/p>\n\n\n\n<p>Para determinar el<br>PI PI = log10(((Zona 1 \/ Zona 2 )* Zona 3) * 100)<\/p>\n\n\n\n<p>Si su PI es mayor que 2,00, su distribuci\u00f3n de entrenamiento se considera polarizada. Esto significa que la mayor parte del volumen de entrenamiento se gasta en la Zona 1, con menos \u00e9nfasis en las Zonas 2 y 3. El entrenamiento no polarizado distribuye el volumen de manera m\u00e1s uniforme entre las tres zonas.<\/p>\n\n\n\n<p>Las investigaciones han demostrado que los atletas de resistencia de \u00e9lite tienden a seguir un modelo de entrenamiento polarizado. Su gran volumen de entrenamiento de baja intensidad les permite absorber los entrenamientos duros y adaptarse para fortalecerse.<\/p>\n\n\n\n<p>\u00bfPero qu\u00e9 PI es ideal? No existe un n\u00famero perfecto, ya que depende de tu deporte y objetivos espec\u00edficos. El PI simplemente cuantifica su polarizaci\u00f3n. En resumen, el \u00edndice de polarizaci\u00f3n es una manera f\u00e1cil de calcular si tu entrenamiento est\u00e1 polarizado o no en funci\u00f3n del tiempo o la distancia en tres zonas de intensidad. Proporciona una medida objetiva que puede seguir a lo largo del tiempo a medida que perfecciona su plan de entrenamiento para lograr un rendimiento \u00f3ptimo. \u00a1Darle una oportunidad!<\/p>\n\n\n\n<p>Puede encontrar el \u00edndice PI en el an\u00e1lisis de actividad y en la vista de calendario del sitio web de SELFLOOPS.<\/p>\n\n\n\n<p><strong>Reference<\/strong><\/p>\n\n\n\n<p>Treff, G., Winkert, K., Sareban, M., Steinacker, J. M., &amp; Sperlich, B. (2019). The Polarization-Index: A Simple Calculation to Distinguish Polarized From Non-polarized Training Intensity Distributions.&nbsp;<em>Frontiers in physiology<\/em>,&nbsp;<em>10<\/em>, 707. https:\/\/doi.org\/10.3389\/fphys.2019.00707<\/p>\n<\/div><div id=\"eckb-article-content-footer\"><\/div>\r\n\t\t        <\/article><!-- \/#eckb-article-content -->     <div id=\"eckb-article-right-sidebar\">\r\n\t\t\t<div class=\"eckb-article-toc eckb-article-toc--position-right eckb-article-toc--bmode-between eckb-article-toc-reset \"\t\t\t\t\r\n\t\t\t\tdata-offset=\"30\"\r\n\t\t\t\tdata-min=\"2\"\r\n\t\t\t\tdata-max=\"6\"\r\n\t\t\t\tdata-speed=\"300\"\r\n\t\t\t\tdata-exclude_class=\"\"\r\n\t\t\t\t><div class=\"eckb-article-toc__title\">Table of Contents<\/div><\/div>\r\n\t\t\t<\/div>\r\n\t\t\t<\/div><!-- \/#eckb-article-body -->              <div id=\"eckb-article-footer\"><\/div>\r\n\t\t<\/div><!-- \/#eckb-article-page-container -->\r\n\t\t\r\n\t\t<style id=\"eckb-article-print-styles\">\r\n\t\t\t@media print {\r\n\t\t\t\t@page {\r\n\t\t\t\t\tmargin: 10px 10px 10px 10px!important;\r\n\t\t\t\t}\r\n\t\t\t}\r\n\t\t<\/style>\r\n\t\t<style id=\"eckb-article-styles\" type=\"text\/css\">@media only screen and (max-width: 768px ){\r\t\t\t\t\t        #eckb-article-content-header-row-1,\r\t\t\t\t\t        #eckb-article-content-header-row-2,\r\t\t\t\t\t        #eckb-article-content-header-row-3,\r\t\t\t\t\t        #eckb-article-content-header-row-4,\r\t\t\t\t\t        #eckb-article-content-header-row-5 {\r\t\t\t\t\t            flex-direction:column;\r\t\t\t\t\t        }\r\t\t\t\t\t\t}#eckb-article-content-header-row-1{\r\t\t\t\t\t        margin-bottom: 8px;\r\t\t\t\t\t      }\r\t\t\t\t\r\t\t\t\t\t      #eckb-article-content-header-row-1 .eckb-article-content-header-row-left-group, \r\t\t\t\t\t      #eckb-article-content-header-row-1 .eckb-article-content-header-row-right-group {\r\t\t\t\t\t        align-items: center; \r\t\t\t\t\t      }\r\t\t\t.eckb-article-content-toolbar-button-container {\r\t\t\t\t\tbackground-color: #ffffff;\r\t\t\t\t\tpadding: 10px  10px  10px  10px;\r\t\t\t\t\tmargin: 0px  0px  0px  0px;\r\t\t\t\t\tborder-radius: 0px;\r\t\t\t\t\tborder-width: 0px;\t\r\t\t\t\t\tborder-color: #ffffff;\t\r\t\t\t\t\tborder-style: solid;\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container .eckb-toolbar-button-text{\r\t\t\t\t\tcolor: #000000;\r\t\t\t\t\tfont-size: 15px;\t\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container .eckb-toolbar-button-icon{\r\t\t\t\t\tcolor: #000000;\r\t\t\t\t\tfont-size: 20px;\t\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container:hover {\r\t\t\t\t\tbackground-color: #ffffff;\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container:hover .eckb-toolbar-button-text{\r\t\t\t\t\tcolor: #000000;\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container:hover .eckb-toolbar-button-icon{\r\t\t\t\t\tcolor: #000000;\r\t\t\t}#eckb-article-content-header-row-3{\r\t\t\t\t\t        margin-bottom: 32px;\r\t\t\t\t\t      }\r\t\t\t\t\r\t\t\t\t\t      #eckb-article-content-header-row-3 .eckb-article-content-header-row-left-group, \r\t\t\t\t\t      #eckb-article-content-header-row-3 .eckb-article-content-header-row-right-group {\r\t\t\t\t\t        align-items: flex-end; \r\t\t\t\t\t      }\r\t\t\t#eckb-article-body .eckb-article-toc ul a.active {\r\t\t\t\tbackground-color:   #1e73be;\r\t\t\t\tcolor:              #ffffff;\r\t\t\t}\r\t\t\t#eckb-article-body .eckb-article-toc ul a:hover {\r\t\t\t\tbackground-color:   #e1ecf7;\r\t\t\t\tcolor:              #000000;\r\t\t\t}\r\t\t\t#eckb-article-body .eckb-article-toc__inner {\r\t\t\t\tborder-color: #2b98e5;\r\t\t\t\tfont-size: 14px  !important;\r\t\t\t\tbackground-color:   #fcfcfc;\r\t\t\t}\r\t\t\t#eckb-article-body .eckb-article-toc__inner a {\r\t\t\t\tcolor:              #2b98e5;\r\t\t\t\tfont-size: 14px  !important;\r\t\t\t}\r\t\t\t#eckb-article-body .eckb-article-toc__title {\r\t\t\t\tcolor:              #2b98e5;\r\t\t\t\tfont-size: 14px  !important;\r\t\t\t}\r\t\t<\/style>\t\t","protected":false},"excerpt":{"rendered":"<p>How Can We Help? Search &lt; Back You are here: KB Home Sports Performance El \u00edndice de polarizaci\u00f3n (P.I.), que da sentido al entrenamiento polarizado frente al no polarizado Print Created OnNovember 8, 2023 Last Updated OnNovember 8, 2023 bysupport Los atletas y entrenadores de resistencia a menudo hablan de entrenamiento polarizado versus no polarizado. &hellip; <a href=\"https:\/\/support.selfloops.com\/?epkb_post_type_5=el-indice-de-polarizacion-p-i-que-da-sentido-al-entrenamiento-polarizado-frente-al-no-polarizado\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;El \u00edndice de polarizaci\u00f3n (P.I.), que da sentido al entrenamiento polarizado frente al no polarizado&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"epkb_post_type_5_category":[96],"epkb_post_type_5_tag":[],"class_list":["post-2611","epkb_post_type_5","type-epkb_post_type_5","status-publish","hentry","epkb_post_type_5_category-sports-performance-es"],"_links":{"self":[{"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/epkb_post_type_5\/2611","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/epkb_post_type_5"}],"about":[{"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/types\/epkb_post_type_5"}],"author":[{"embeddable":true,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2611"}],"version-history":[{"count":2,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/epkb_post_type_5\/2611\/revisions"}],"predecessor-version":[{"id":2617,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/epkb_post_type_5\/2611\/revisions\/2617"}],"wp:attachment":[{"href":"https:\/\/support.selfloops.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2611"}],"wp:term":[{"taxonomy":"epkb_post_type_5_category","embeddable":true,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=%2Fwp%2Fv2%2Fepkb_post_type_5_category&post=2611"},{"taxonomy":"epkb_post_type_5_tag","embeddable":true,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=%2Fwp%2Fv2%2Fepkb_post_type_5_tag&post=2611"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}