{"id":185,"date":"2022-08-16T15:05:31","date_gmt":"2022-08-16T13:05:31","guid":{"rendered":"https:\/\/blog.trevollleida.com\/?p=185"},"modified":"2025-06-02T11:23:40","modified_gmt":"2025-06-02T09:23:40","slug":"forca-o-cardio-que-es-mes-efectiu","status":"publish","type":"post","link":"https:\/\/trevollleida.com\/es\/blog\/forca-o-cardio-que-es-mes-efectiu\/","title":{"rendered":"For\u00e7a o c\u00e0rdio: qu\u00e8 \u00e9s m\u00e9s efectiu per perdre pes?"},"content":{"rendered":"<p class=\"wp-block-paragraph\" style=\"font-size:16px\"><strong>Qu\u00e8 \u00e9s m\u00e9s efica\u00e7 a l&#8217;hora de perdre pes de manera saludable, entrenar for\u00e7a o c\u00e0rdio?<\/strong> Potser \u00e9s una de les preguntes m\u00e9s repetides en el m\u00f3n del fitness. <\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2022\/08\/forca-o-cardio-foto1.jpg\" alt=\"cardio\" class=\"wp-image-318\"\/><\/figure>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:16px\">En primer lloc, cal recordar que p<strong>er aconseguir l&#8217;objectiu de la p\u00e8rdua de pes (o greix) \u00e9s imprescindible seguir una pauta d&#8217;alimentaci\u00f3 equilibrada, que et faci mantenir un lleuger d\u00e8ficit cal\u00f2ric<\/strong> (500 kcal\/dia, aproximadament). <\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:25px\">Per\u00f2 si ens fixem en programes d&#8217;entrenament, el r\u00e0nquing dels m\u00e9s efectius quedaria aix\u00ed:<\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" style=\"font-size:16px\"><li><strong>L&#8217;entrenament de for\u00e7a<\/strong><\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\" style=\"font-size:16px\"><li><strong>L&#8217;entrenament de resist\u00e8ncia cardiovascular<\/strong><\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ol class=\"wp-block-list\" start=\"3\" style=\"font-size:16px\"><li><strong>La combinaci\u00f3 de l&#8217;entrenament de for\u00e7a i l&#8217;entrenament de resist\u00e8ncia<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:16px\"><strong>L&#8217;entrenament de for\u00e7a<\/strong> ser\u00e0 m\u00e9s efectiu quan es realitzi de la seg\u00fcent manera: <\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\" style=\"font-size:16px\"><li><a href=\"https:\/\/blog.trevollleida.com\/principis-de-lentrenament\/\" target=\"_blank\" rel=\"noreferrer noopener\">De manera progressiva<\/a> <\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\" style=\"font-size:16px\"><li>Executant entre 2 i 3 s\u00e8ries d&#8217;entre 6 i 10 repeticions per exercici<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\" style=\"font-size:16px\"><li>A una intensitat del 75% de la RM (un pes que puguis aixecar unes 12 vegades)<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\" style=\"font-size:16px\"><li>Utilitzant exercicis de pes lliure que impliquin els grups musculars de tot el cos<\/li><\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1500\" height=\"1000\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2022\/08\/pexels-andrea-piacquadio-3757376-3-1.jpg\" alt=\"entrenament de for\u00e7a\" class=\"wp-image-210\" srcset=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2022\/08\/pexels-andrea-piacquadio-3757376-3-1.jpg 1500w, https:\/\/trevollleida.com\/wp-content\/uploads\/2022\/08\/pexels-andrea-piacquadio-3757376-3-1-300x200.jpg 300w, https:\/\/trevollleida.com\/wp-content\/uploads\/2022\/08\/pexels-andrea-piacquadio-3757376-3-1-1024x683.jpg 1024w, https:\/\/trevollleida.com\/wp-content\/uploads\/2022\/08\/pexels-andrea-piacquadio-3757376-3-1-768x512.jpg 768w, https:\/\/trevollleida.com\/wp-content\/uploads\/2022\/08\/pexels-andrea-piacquadio-3757376-3-1-18x12.jpg 18w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:16px\"><strong>Si optes per fer exercici cardiovascular<\/strong>, tot i que \u00e9s menys efectiu que el de for\u00e7a, <strong>procura que sigui d&#8217;intensitat elevada<\/strong> (\u226570% VO2m\u00e0x \u00f3 \u226580% Fcm\u00e0x uns 3-4 dies\/setmana) <strong>o en forma d&#8217;intervals<\/strong>, abans que realitzar llargues sessions a una intensitat baixa. <\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:16px\"><strong>Si, en canvi, vols combinar tots dos tipus d&#8217;entrenament, et recomanem que els facis en dies diferents<\/strong>, assegurant una correcta recuperaci\u00f3 entre sessions. D&#8217;aquesta manera, podr\u00e0s rendir al m\u00e0xim en cadascuna d&#8217;elles. <\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:16px\"><strong>I si t&#8217;interessa el tema i vols ampliar una mica la informaci\u00f3, et compartim <a href=\"http:\/\/www.jdmdonline.com\/content\/14\/1\/31\" target=\"_blank\" rel=\"noopener\">aquesta revisi\u00f3<\/a><\/strong> de 66 estudis i 162 grups de participants amb sobrep\u00e8s, on es quantifica quin entrenament obtenia millors resultats a l\u2019hora de perdre pes, perdre greix, mantenir massa muscular i millorar tota una s\u00e8rie de marcadors de salut cardiovascular, com el colesterol total, els triglic\u00e8rids i el colesterol \u201cdolent\u201d LDL. Les conclusions al respecte s\u00f3n bastant contundents. A m\u00e9s, a l&#8217;estudi, tamb\u00e9 es conclou que la clau per augmentar l&#8217;efectivitat de la p\u00e8rdua de pes \u00e9s que el programa d&#8217;entrenament provoqui un estr\u00e8s metab\u00f2lic, m\u00e9s que no pas reduir la ingesta de calories de la dieta. <\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:16px\">I ara que tens m\u00e9s informaci\u00f3, tu qu\u00e8 tries? For\u00e7a o c\u00e0rdio?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Qu\u00e8 \u00e9s m\u00e9s efica\u00e7 a l&#8217;hora de perdre pes de manera saludable, entrenar for\u00e7a o c\u00e0rdio? Potser \u00e9s una de les preguntes m\u00e9s repetides en el m\u00f3n del fitness. En aquest article t&#8217;expliquem quins s\u00f3n els entrenaments m\u00e9s efectius.<\/p>","protected":false},"author":4,"featured_media":193,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-185","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenament"],"_links":{"self":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/185","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/comments?post=185"}],"version-history":[{"count":0,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/185\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media\/193"}],"wp:attachment":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media?parent=185"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/categories?post=185"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/tags?post=185"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}