Mitos y Realidades en el Entrenamiento de Fuerza y Salud

!
! " #
#
%
!
#
!&
#
'
! " #
%
$ #
(
)
!(
%
$
(
*
! "
+
.
!
#
(
"#
!
!&
! "#
,
&
#
-
$
/
!
(
0
-
&
!
$
#
$
-
#
&
" $
!
$
&
(
%
#
(
!
$
!
#
)
/
/
"
#
! "
#
!
(
&!
*
!
-
!&
#
!&
"
$
"
#
$
$
#
1
#
#
!
()
#(
*
! "
#
"
#!
$
%
&
&& '
!$
&&
&& (&&) && !
(
"
/
!(
2
!(
/
&
! $
2&
!
!(
(# %
%
!
+(3
(3
# %3
,+0$ " ( #
.444,
!(
#( 3 3 %
+5 ,
3
3! !
2
!(
!
!(
(
(
!(
(
%
!
(
!
%
!(
(
(
%+6 " "#
7887
#
.449
:2 '
.44; 0$ " ( #
.444 0 2
<
'<
= 7888, 5
" $
#
($
!(
%
!(
# (
0
%
$
!(
"
!(
%0
!(
!(
(
!
%
%
(
/
#
&!
!
+ (,
! &
!(
&
&
!
#
!
(
!(
%
#
#
+0 2
< '<
= 7888,
2
2
#
+7888,
(
%
$
!
%
(
!
/
$
%
$
#$
(!
>
(#
$
!(
+
!,
&
%/
!(
# %+.;?, % /
3
/
+.8?,#
/
+@?, A
%
$
/
!
&!
!
%/
7887,
$
$
(*
!
&
+6 " "#
#
$
#+
#
#
"
'*
$ +
( *
%
0 ! " + A
!(
&
,
+.444,
$ A
!
.444,
"
$
-
/-
&
5(
/
!
#
2&
&
2'2 525 B C > C C02 +
!
$
/
)!
*,
(
$
3
!
$
(
!
( &
!
(
! "
! $ #
)!
*
(
%'
#
" $ #
,
(-... !
! "
+
6 " "=
+.44;, C D2 >0> 2E CB2
2B
A2 >B 5 02 C D2
)
!
! "*
#
$ %
!
&
"
$
&
2
(
!$
! " * +6 " " =
!
! " &
$
/
$
$
! "
)
)
#6
.44;,
&
&
+
#
$
F
,
(
+
) $ *+
/
* )
$
3
/
,
*
,#
"
&
" /
'
/
)
/
*
)% /
* #
"
%
7887,
!
(
A
+.444,
" $
"
+
(
&
!
!
,
"
#
/
&
+6 " "#
"
$
)
/
%
-
-
$
,
+
$
%
/
3
*
" )
/
! "
! "*
%
$
2B
.44;, +
/
#
A2
#
%
! $
"#
$
%
$
)!
!
,
&*
(
"#
(- + (
6
3
2 #
&
#
.44H,G
/
*,+6 " "# (
# / # # 0
)
+
)
*
%
"
!
!
!
,
+ $
,#
!(
#
,+A
.444,
"
+
)
3
%
$
+
*+
(
/
7887,
(-..- !
#
&
(
! " + %
%
,
$
#
>B 5 5
2 C D2 +6 " " # 6
G %
%
<
#
3 !,2 &
&
G
$
%
&
!
#
!
!
!
$
%
#
$ +6 " "#6
.44;,
' " '(
$
& !
%
$
! "
"
"
"
(
%
,
! "
%
%
$
+=
.44@<
(
(-
#( +
!
"#
' "
!
5
%
-
(
(
,+6 " "#6
'(
$
&
! "
%
#
$
+A
/
.44;,
%
! "
.444, C
5
#
'
&"
1
!
"#
()
$
+
5
%
,
$
"'* 0
"( " 3
$ &
&
$
! "
#
#
+
! "#
! " 1
!
" $ #
!
,
/
!
$
'
!
+6 " "#6
+! "
+ & 5
+5 I
1 (-..2 !
1
(
$
$
! "
.44;,
% ,#
!
$
,#
+
)
,
!
" $
,
' " * ()
! / #' # /
#
*!
&
&
/
/
!
&
2 +
%/
3
!
" * ' " * ()
$
+ & 21
!
$
!
!+6 " "#6
.44;,
2
#
!
$
#
+J798 ,
, 4
%5
# *
6 3
%5
1
7% 5
!0 #
'*
5
# *
!
!
!
8
B
#
%
&!
+6 " " =
.44H,
((!
! "
(
#
0
%
"
%
%
$
! "
+
(
.447 6 " "=
7888, A #
!
6 " "
=
+6 " "# ( 7887, ! " %
$
! "
%
(
"#
5( &
! " %
(
)
!
*
,#
%
&
#
'
( &
! " %
#
! "
"
2
/
!
!
! / #' # 0
! " %
+K
$
-
#
$
"
#
•
•
•
0 ! "
+
!
#
+! " 3
,
%
(
( #
"
$ +
(
"
$
" %
%
+
( ,
+
!3 ,
#
%
(
! "
% <
!
%
! " %
! " %
5
*
! "
&<
! " %
%
(-..- !
)
! "
! " %
= ( 7888,
"
! "
L8?
! "
! "
"
+
1
7889,
+6 " "#6
+A
.444,G
# ! "
(
$
,
!3
! (
!
"
-
$
,
#
! "
%
! "
" I
(
&
/
#
/ #' # /
&
+
!!
!
,
$
! "
2
1 @8#
! "
#
$
%
-
"
KM
! "
2
$
•
B
( &
•
!
(
I
,
OL8?
2
•
0
#
$
6 " "#6
#
! " %
+
5
.44;,
+6 " " #
#
%
J7@3L8?
,
% +! " %
+
,
&
%
!
/
+
#
•
•
+ ,
!3 #
0
5
!
% +A
.444,
(M#+.4N;,
(
!
"
%
0
'
,
!
#
%
•
•
•
•
+
$
! " %
+
(
(&
!%
! " %
6
7889,G
$
1 (-..2 !
#
#
#
$ %
( ,
! "
%
%
#
$
#
G F84N;GJ888.GFH+ 6 " "=
(
?
7888,
! "
! " #
#9
#
'*!
/ #' # /
$
-
1 (-..2 !
# 3
:
;
0"!
#!
$
"
%
#
"
.
$ +
,
N8P
('
%
!
?
.
(
.88P
(-
&
+
!
#
?
,
I
5
%
( +
$ +=
(
+
% ,
!
+6 " "#
7887,
! "
#
$
!
, !
?
!
,
&
( &
( &
$ +
$
#
$
# !
%
N8?
#
-
$
$
7888,
%
#
( +=
0
!
#
.44L,
?
.
" $
$
-
+
$
$
+6 " "#
+
48?
?
&
/
%
%
2
#
(
,
7887,
/
.
-
,
"
%
? !
%
$
(
( #
N@348?
H8?
#
"
!
! "
#
!
7887,
#
$
#
+6 " "
$
(/
$
.
%
.83.@
'
.
+
$ (
/
!(
,
%
!$
.
?
!
$
#
6 " "=
+
%
,#
+.
-
0 !$
.83.7
%
$
"
?
.
,
844
(
#84;
= "# M +.44L,
$
Q
# +.4NN, #
# +.4N@,
"
.8
,
!(
7 #.8+6 " "=
.44H<A
.444,
%
$
?
.
+6 " " #
7887 P
.44;<
= R #Q
788.< / " 7889,G
M
0
•
$
%
+
2
•
'
+.44H,
(
!(
0
-
-
$
%
! "
$ #
%
.4;7<
%
$
/
" $
!
! "
#
$
•
(
!
$
(
/
+% /
!
•
/
(
,#
.
/
+
&
%
0
$
!
-
.
("
#
2 U A
+
>
?
•
/
,2
&
(
C
(
8L S T
&
!
!
5
,
$
2&
D> +6 " "=
&
.44H,#
-
$
! "
-
2&
;+
L
! "
%
(- /
. L
+
! "
! "
%
,
%
%
! "
,
%
+ %
,
%
!
N3.8,
+
'
+
#!
#
!
%
!
("
,
+#
(
(
,#
,
+
(-
&
! "
#
/#
(
$
#
&#
-
'
! "
+
,
(
(! "
%
!
+
!
! "
(-
$
4
"
)
"
-
(
(
$*
A #
)
!
!&
2
(-
)
$!
(-
*
+
(
/
!
$*
$
&
$
(
$
,
,
#
#
($
+
(
+
(
(
,
+
(
(
$
!&
$
(
+
!
(
(
$
(
(
(
(
!
+
(
I
$
$
,#
(
"
+.44;,
$
(
$
8
(
.44;, '
!
%
,
, 4
!
!
!
8
1
(
'
! "
! "
.44;,
(
#
(
1 ,
+
"
(
(
+
,+'/ "
"
0$ "
-
+
, 7887,
1
!
?
(
(
!
! $
!&
-
#!
G
+
! $
! $
# (
,
G
$
#
+
(
#
.44@<
2
.44@<5
" (
(
($
" '
+
.44N
$
#
3
(/
#
/
($
#
/
#
(
#
&,#
! "
-$
#
+#
/ " 788L,
(
,
#
-
!
-
$
#
A
-
(
"
" #
$ !&
#
!
(
#
!,
=
2
3
, 4
1
A
(
&
%
'
$
!
$
!
.8
9
@
A
%
+
A
.
!
$
9N
#
"
- ,C
"
0
$
"
N#.7
$
#
+
#
$
(
(
(
%
%
!
$
#
(
&
A
;83H8?
" $
"
(
.7
$
&
7
"$
5
4 A
.8 21
.444,
"
-
;
H
N
(
G
!
L
+.4NN,
(
$
7
1!
!
!
$
(
.
%
!
!
8
(
'
(-..< !
+
N
#
&
1
/
-
/
/
2
$
&
(
&
#
%
($
#
" $
#
&
!
#
!
$
+
( &
,
%
+
/ " 788L,
#
#
-
!
+
"
!
+'
(
/ "+.444,
+
%
,#
. 2B5
(
#
!
'
M .444
/ " 788L,
$
"
,
$
" +L
#
(
(
,
#
(
(
!
#
"
-
%
B 0<
P 0 B6 ' 20A B = ) 3
"
!"
" $ % ) . &% )%/*01
7888
7 2B5
B 0< 22622 5 ' "
6
&&>
6
6
?
"
231 045/*0046 7888
L => >
1
4@
#
8
7 7 "
7888
9 >025> 2B
D
%
%
7 "
.44;
@ 62 V2 2B >
)
8
.444
; 62 V2 2B >
# 8
.444
H 6>BDU0 D =25 00>
<6> > A 262
#
'
)
%
#
*
.44;
N 6>BD20 D =25 00>
1
#
;
(
)
%
.44H
4 6>BD20 D=25 00>
<6> > A 262
#
(
)
%
7889
.8 6>BD20 D =25 00>
# *
) ""
%
)
902))%
:*04%;
. 7888
..
"
5
/
"
<
= "" > " )
%,
" 7888
.7
<
<'
'<
$
"
+
A
#(
) " "#
%
$7 "
& 788;
.L
/ "2
# B
!$
=
9 3
(
#
% < 788L
.9 A>C
2 2 5>
@
#
7 "
< .444