CORRER cuesta arriba es duro, pero hacerlo cuesta abajo duele, como te puede asegurar cualquier corredor de trail. Pero los entrenamientos cuesta abajo te pueden ayudar a ir m&aacute;s r&aacute;pido.
Seg&uacute;n un estudio publicado en la revista European Journal of Applied Physiology, hacer diez entrenamientos 'modestos' de descenso durante cuatro semanas mejor&oacute; la fuerza, el tama&ntilde;o y la estructura de los m&uacute;sculos extensores de la rodilla, el tipo de mejoras que solo se esperan de un entrenamiento intenso de resistencia.
&iquest;Qu&eacute; es un entrenamiento 'modesto' de descenso? Los participantes&nbsp;del estudio corrieron en una cinta durante 7 minutos en llano y luego 3 minutos en una pendiente descendente del -10%, para entrar en calor. Luego, corrieron entre 15 y 30 minutos, aumentando gradualmente a lo largo de las semanas la pendiente: primero al -5%, luego al -10% y despu&eacute;s al -15%, todo ello a una intensidad del 60% al 65% del VO, m&aacute;ximo. Fuera del gimnasio, puedes elegir una pendiente de 100 m, cuya inclinaci&oacute;n no supere el -15%, y correr repetidamente hacia arriba y hacia abajo: sube la cuesta con un esfuerzo f&aacute;cil y luego baja a un ritmo m&aacute;s duro pero c&oacute;modo.

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{{magzter}} is the World's largest and fastest growing self-service, cross-platform digital newsstand with over 87 million users since its inception in 2011 and thousands of magazines and newspapers across 40+ categories and 60+ languages. Headquartered in New York, Magzter has its local presence in Amsterdam, London, Mexico City, Chennai, Mumbai, New Delhi, Bengaluru, Singapore, and will soon be expanding to other countries. Founded by global entrepreneurs, Girish Ramdas and Vijay Radhakrishnan in June 2011, Magzter enables magazine and newspaper publishers around the world to create and deliver digital editions of their titles to global consumers.