El entrenamiento interválico de alta intensidad sobre el consumo de oxígeno en exceso después del ejercicio

102 páginas : gráficas

Autores:: Prieto Torres, Nicolás Santiago

Tipo de recurso:: Trabajo de grado de pregrado

Fecha de publicación:: 2020

Institución:: Universidad de Ciencias Aplicadas y Ambientales U.D.C.A

Repositorio:: Repositorio Institucional UDCA

Idioma:: spa

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dc.title.spa.fl_str_mv	El entrenamiento interválico de alta intensidad sobre el consumo de oxígeno en exceso después del ejercicio
title	El entrenamiento interválico de alta intensidad sobre el consumo de oxígeno en exceso después del ejercicio
spellingShingle	El entrenamiento interválico de alta intensidad sobre el consumo de oxígeno en exceso después del ejercicio Consumo de Oxígeno Entrenamiento interválico de alta intensidad Gasto energético Entrenamiento deportivo
title_short	El entrenamiento interválico de alta intensidad sobre el consumo de oxígeno en exceso después del ejercicio
title_full	El entrenamiento interválico de alta intensidad sobre el consumo de oxígeno en exceso después del ejercicio
title_fullStr	El entrenamiento interválico de alta intensidad sobre el consumo de oxígeno en exceso después del ejercicio
title_full_unstemmed	El entrenamiento interválico de alta intensidad sobre el consumo de oxígeno en exceso después del ejercicio
title_sort	El entrenamiento interválico de alta intensidad sobre el consumo de oxígeno en exceso después del ejercicio
dc.creator.fl_str_mv	Prieto Torres, Nicolás Santiago
dc.contributor.advisor.spa.fl_str_mv	Prieto Mondragón, Laura, dir.
dc.contributor.author.spa.fl_str_mv	Prieto Torres, Nicolás Santiago
dc.subject.mesh.spa.fl_str_mv	Consumo de Oxígeno
topic	Consumo de Oxígeno Entrenamiento interválico de alta intensidad Gasto energético Entrenamiento deportivo
dc.subject.other.spa.fl_str_mv	Entrenamiento interválico de alta intensidad Gasto energético
dc.subject.lemb.spa.fl_str_mv	Entrenamiento deportivo
description	102 páginas : gráficas
publishDate	2020
dc.date.accessioned.spa.fl_str_mv	2020-09-07T16:30:35Z
dc.date.available.spa.fl_str_mv	2020-09-07T16:30:35Z
dc.date.issued.spa.fl_str_mv	2020-09
dc.type.spa.fl_str_mv	Trabajo de grado - Pregrado
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dc.relation.references.none.fl_str_mv	Cofré-Bolados, C., Sánchez-Aguilera, P., Zafra-Santos y Espinoza-Salinas, A. (2016). Entrenamiento aeróbico de alta intensidad: Historia y fisiología clínica del ejercicio. Revista de La Universidad Industrial de Santander. Salud, 48(3), 275–284. Ahlert, M., Matzenbacher, F., dos Santos-Albarello, J, C. y Halmenschlager, G, H. (2019). Comparison of EPOC and Recovery Energy Expenditure between HIIT and Continuous Aerobic Exercise Training. Revista Brasilera de Medicina del Deporte, 25(1). Islam, H., Townsend, L. K. y Hazell, T. J. (2017). Modified sprint interval training protocols. Part I. Physiological responses. Applied Physiology, Nutrition, and Metabolism, 42(4), 339–346. Townsend, J, R., Stout, J, R., Morton, A, B., Jajtner, A, R. y González, A, M. (2013). Excess post-exercise oxygen consumption (EPOC) following multiple effort sprint and moderate aerobic exercise. Revista de Kinesiología, 45(1), 16-21. Laforgia, J., Withers, R. T. y Gore, C. J. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Sciences, 24(12), 1247–1264. Gaesser, G, A. y Brooks, G. (1984). Metabolic bases of excess of post-exercise oxygen consumption: a review. Journal of Medicine and Science in Sports and Exercise, 16(1), 29-43. Poehlman, E. T., Melby, C. L. y Goran, M. I. (1991). The Impact of Exercise and Diet Restriction on Daily Energy Expenditure. Sports Medicine, 11(2), 78–101. Tucker, W. J., Angadi, S. S. y Gaesser, G. A. (2016). Excess Postexercise Oxygen Consumption After High-Intensity and Sprint Interval Exercise, and Continuous Steady-State Exercise. Journal of Strength and Conditioning Research, 30(11), 3090–3097. Warren, A., Howden, E. J., Williams, A. D., Fell, J. W. y Johnson, N. A. (2009). Postexercise Fat Oxidation: Effect of Exercise Duration, Intensity, and Modality. International Journal of Sport Nutrition and Exercise Metabolism, 19(6), 607–623. Shiraev, T. y Barclay, G. (2012) Evidence based exercise: Clinical benefits of high intensity interval training. Australian Family Physician Journal, 41(12). Gibala, M. J. y Jones, A. M. (2013). Physiological and Performance Adaptations to High-Intensity Interval Training. Nestlé Nutrition Institute Workshop Series, 51–60. Skelly, L. E., Andrews, P. C., Gillen, J. B., Martin, B. J., Percival, M. E. y Gibala, M. J. (2014). High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment. Applied Physiology, Nutrition, and Metabolism, 39(7), 845–848. Scott, C. B. (1998). Re-interpreting anaerobic metabolism: an argument for the application of both anaerobic glycolysis and excess post-exercise oxygen consumption (EPOC) as independent sources of energy expenditure. European Journal of Applied Physiology, 77(3), 200–205. Schoenfeld, B. y Dawes, J. (2009). High-Intensity Interval Training: Applications for General Fitness Training. Strength and Conditioning Journal, 31(6), 44–46. Gillen, J. (2012). Low-Volume, High Intensity Interval Training: A Practical Fitness Strategy. WellSpring (23), 1-4. Bahr, R. y Sejersted, O. M. (1991). Effect of intensity of exercise on excess postexercise O2 consumption. Metabolism, 40(8), 836–841. López Chicharro, J. (2006). Fisiología del Ejercicio. Madrid: Médica Panamericana. Borsheim, E. y Bahr, R. (2003). Effect of Exercise Intensity, Duration and Mode on Post-Exercise Oxygen Consumption. Sports Medicine, 33(14), 1037–1060. Buchheit, M. y Laursen, P. B. (2013). High-Intensity Interval Training, Solutions to the Programming Puzzle. Sports Medicine, 43(5), 313–338. Islam, H., Townsend, L. K. y Hazell, T. J. (2018). Excess Postexercise Oxygen Consumption and Fat Utilization Following Submaximal Continuous and Supramaximal Interval Running. Research Quarterly for Exercise and Sport, 1–7. Verkhoshansky, Y. (2004). Superentrenamiento. Barcelona: Paidotribo. Weineck, J. (2005). Entrenamiento total. Barcelona: Paidotribo. Balsalobre, C. y Jiménez, P. Entrenamiento de fuerza. Nuevas perspectivas metodológicas, 14-18. Rosa, A. (2013). Metodología de entrenamiento de la fuerza (p. 1). EFdeportes.com. https://www.efdeportes.com/efd186/metodologia-de-entrenamiento-de-lafuerza.htm. Garcia, J., Navarro, M. y Ruiz, J. (1996). Bases teóricas del entrenamiento deportivo. Madrid: Gymnos Editorial Deportiva. Hansen, D., Dendale, P., Jonkers, R. A. M., Beelen, M., Manders, R. J. F., Corluy, L., y van Loon, L. J. C. (2009). Continuous low- to moderate-intensity exercise training is as effective as moderate- to high-intensity exercise training at lowering blood HbA1c in obese type 2 diabetes patients. Diabetology, 52(9), 1789–1797. Ortiz, R. y Gómez, J. (2017). La actividad física, el entrenamiento continuo e intervalico: una solución para la salud. Salud Uninorte 32(2), 252-258. Keating, S. E., Johnson, N. A., Mielke, G. I. y Coombes, J. S. (2017). A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Obesity Reviews, 18(8), 943–964. Larsen, I., Welde, B., Martins, C. y Tjønna, A. E. (2013). High- and moderateintensity aerobic exercise and excess post-exercise oxygen consumption in men with metabolic syndrome. Scandinavian Journal of Medicine & Science in Sports, 24(3), 174–179. Higgins, S., Fedewa, M. V., Hathaway, E. D., Schmidt, M. D. y Evans, E. M. (2016). Sprint interval and moderate-intensity cycling training differentially affect adiposity and aerobic capacity in overweight young-adult women. Applied Physiology, Nutrition, and Metabolism, 41(11), 1177–1183. Laursen, P. B. y Jenkins, D. G. (2002). The Scientific Basis for High-Intensity Interval Training. Sports Medicine, 32(1), 53–73. Schaun, G. Z., Pinto, S. S., Praia. Y Alberton, C. L. (2018). Energy expenditure and EPOC between water-based high-intensity interval training and moderate-intensity continuous training sessions in healthy women. Journal of Sports Sciences, 36(18), 2053-2060 Panissa, V. L. G., Alves, E. D., Salermo, G. P., Franchini, E. y Takito, M. Y. (2016). Can short-term high-intensity intermittent training reduce adiposity?. Sport Sciences for Health, 12(1), 99–104. Thompson, W. R, Gordon, N.F y Pescatello, L. S. (2014). Manual ACSM para la valoración y prescripción del ejercicio. Barcelona: Paidotribo. Williams, M. H. (2002). Nutrición para la salud, la condición física y el deporte. Barcelona: Paidotribo. Paoli, A., Moro, T., Marcolin, G., Neri, M., Bianco, A., Palma, A. y Grimaldi, K. (2012). High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals. Journal of Translational Medicine, 10(1), 237 Hori, N., Newton, R. U., Nosaka, K. y Stone, M. H. (2005). Weightlifting Exercises Enhance Athletic Performance That Requires High-Load Speed Strength. Strength and Conditioning Journal, 27(4), 50. Islam, H., Townsend, L. K. y Hazell, T. J. (2017). Modified sprint interval training protocols. Part I. Physiological responses. Applied Physiology, Nutrition, and Metabolism, 42(4), 339–346. Wilmore, J. H. y Costill, D. L. (2004). Fisiología del esfuerzo y del deporte. Barcelona: Paidotribo. Skelly, L. E., Andrews, P. C., Gillen, J. B., Martin, B. J., Percival, M. E. y Gibala, M. J. (2014). High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment. Applied Physiology, Nutrition, and Metabolism, 39(7), 845–848. Williams, C. B., Zelt, J. G. E., Castellani, L. N., Little, J. P., Jung, M. E., Wright, D. C, y Gurd, B. J. (2013). Changes in mechanisms proposed to mediate fat loss following an acute bout of high-intensity interval and endurance exercise. Applied Physiology, Nutrition, and Metabolism, 38(12), 1236–1244. Malatesta, D., Werlen, C., Bulfaro, S., Chenevière, X. y Borrani, F. (2009). Effect of High-Intensity Interval Exercise on Lipid Oxidation during Postexercise Recovery. Medicine & Science in Sports & Exercise, 41(2), 364–374. Kelly, B., King, J. A., Goerlach, J. y Nimmo, M. A. (2013). The impact of highintensity intermittent exercise on resting metabolic rate in healthy males. European Journal of Applied Physiology, 113(12), 3039–3047. Schaun, G. Z., Alberton, C. L., Ribeiro, D. O. y Pinto, S. S. (2017). Acute effects of high-intensity interval training and moderate-intensity continuous training sessions on cardiorespiratory parameters in healthy young men. European Journal of Applied Physiology, 117(7), 1437–1444. Matsuo, T., Ohkawara, K., Seino, S., Shimojo, N., Yamada, S., Ohshima, H. y Mukai, C. (2012). Cardiorespiratory fitness level correlates inversely with excess postexercise oxygen consumption after aerobic-type interval training. BMC Research Notes, 5(1), 646 Karstoft, K., Wallis, G. A., Pedersen, B. K. y Solomon, T. P. J. (2016). The effects of interval- vs. continuous exercise on excess post-exercise oxygen consumption and substrate oxidation rates in subjects with type 2 diabetes. Metabolism, 65(9), 1316– 1325.
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spelling	Prieto Mondragón, Laura, dir.Prieto Torres, Nicolás Santiago2020-09-07T16:30:35Z2020-09-07T16:30:35Z2020-09https://repository.udca.edu.co/handle/11158/3573102 páginas : gráficasINTRODUCCIÓN: La necesidad de practicar ejercicio físico impera hoy en día en nuestra sociedad debido principalmente a las afecciones y enfermedades crónicas que conlleva tener una vida sedentaria. En la actualidad existe controversia a la hora de elegir el método más eficiente que cumpla con todos los beneficios que genera el ejercicio físico, en especial el gasto energético. El método del entrenamiento interválico de alta intensidad (HIIT) es una de los más extendidos en la actualidad y que ha tenido auge, entre otras cosas, por ser eficiente en tiempo y tener la particularidad de poder modificar sus variables para adaptarlas a los objetivos individuales. OBJETIVO: Determinar la implicación de los protocolos HIIT en las variables fisiológicas de consumo de oxígeno en exceso después del ejercicio (EPOC) y gasto energético de recuperación (GER) en comparación con el método de entrenamiento continuo aeróbico (CAT). METODOLOGIA: La investigación es de tipo descriptiva. Se realizó una recopilación de artículos que compararon estas variables y otras adicionales, como el volumen de oxígeno máximo (VO2máx), el gasto energético (GE) y el gasto energético total (GET) en diferentes bases de datos. Durante el proceso de filtrado y análisis, se rescataron 13 artículos comparables, los cuales se dividieron en 4 categorías de estudio. RESULTADOS: Las variables demuestran una gran heterogeneidad entre estudios, sin embargo, de forma general, los resultados confirman que el mayor GE durante el ejercicio se produce con el protocolo CAT, mientras que el EPOC al igual que el GER es superior cuando se implementan los protocolos SIT o HIIT. CONCLUSION: Los métodos SIT y HIIT generan un mayor EPOC y GER en la mayoría de los estudios, a su vez que favorecen la utilización de los ácidos grasos promoviendo la oxidación lipídica una vez terminado el ejercicio, siendo beneficiosos especialmente en poblaciones con patologías metabólicas. Por otro lado, el método CAT genera un GE durante el ejercicio y un GET superior, debido a una mayor utilización de ácidos grasos producto de su intensidad relativamente menor y mayor duración.INTRODUCTION: The need to practice physical exercise reigns today in our society mainly due to the chronic conditions and diseases that lead to a sedentary life. Currently there is controversy when choosing the most efficient method that meets all the benefits of physical exercise, especially energy expenditure. The method of high intensity interval training (HIIT) is one of the most widespread at present and which has had a boom, among other things, for being efficient in time and having the particularity of being able to modify its variables to adapt them to individual objectives. OBJECTIVE: To determine the implication of the HIIT protocols in the physiological variables of excess oxygen consumption after exercise (EPOC) and recovery energy expenditure (GER) compared to the continuous aerobic training method (CAT). METHODOLOGY: The research is descriptive. A compilation of articles comparing these variables and additional ones, such as maximum oxygen volume (VO2max), energy expenditure (GE) and total energy expenditure (GET), was carried out in different databases. During the filtering and analysis process, 13 comparable articles were rescued, which were divided into 4 study categories. RESULTS: The variables demonstrate great heterogeneity between studies, however, in general, the results confirm that the highest GE during exercise occurs with the CAT protocol, while EPOC, like the GER, is higher when the SIT or HIIT protocols. CONCLUSION: The SIT and HIIT methods generate a higher EPOC and GER in most of the studies, in turn favoring the use of fatty acids promoting lipid oxidation once exercise is finished, being especially beneficial in populations with metabolic pathologies. On the other hand, the CAT method generates a GE during exercise and a higher GET, due to a greater use of fatty acids due to their relatively lower intensity and longer duration. Keywords: high-intensity interval training (HIIT), excess post-exercise oxygen consumption (EPOC), recovery energy expenditure (GER), maximum oxygen consumption (VO2máx).Incluye biblografíaPregradoProfesional en Ciencias del Deporteapplication/pdfspaBogotá : Universidad de Ciencias Aplicadas y Ambientales, 2020Facultad de Ciencias de la SaludCiencias del DeporteDerechos Reservados - Universidad de Ciencias Aplicadas y Ambientaleshttps://creativecommons.org/licenses/by-nc-sa/4.0/info:eu-repo/semantics/closedAccessAtribución-NoComercial-CompartirIgual 4.0 Internacional (CC BY-NC-SA 4.0)http://purl.org/coar/access_right/c_14cbConsumo de OxígenoEntrenamiento interválico de alta intensidadGasto energéticoEntrenamiento deportivoEl entrenamiento interválico de alta intensidad sobre el consumo de oxígeno en exceso después del ejercicioTrabajo de grado - Pregradohttp://purl.org/coar/resource_type/c_7a1finfo:eu-repo/semantics/bachelorThesisinfo:eu-repo/semantics/publishedVersionTexthttp://purl.org/redcol/resource_type/TPhttp://purl.org/coar/version/c_970fb48d4fbd8a85Cofré-Bolados, C., Sánchez-Aguilera, P., Zafra-Santos y Espinoza-Salinas, A. (2016). Entrenamiento aeróbico de alta intensidad: Historia y fisiología clínica del ejercicio. Revista de La Universidad Industrial de Santander. Salud, 48(3), 275–284.Ahlert, M., Matzenbacher, F., dos Santos-Albarello, J, C. y Halmenschlager, G, H. (2019). Comparison of EPOC and Recovery Energy Expenditure between HIIT and Continuous Aerobic Exercise Training. Revista Brasilera de Medicina del Deporte, 25(1).Islam, H., Townsend, L. K. y Hazell, T. J. (2017). Modified sprint interval training protocols. Part I. Physiological responses. Applied Physiology, Nutrition, and Metabolism, 42(4), 339–346.Townsend, J, R., Stout, J, R., Morton, A, B., Jajtner, A, R. y González, A, M. (2013). Excess post-exercise oxygen consumption (EPOC) following multiple effort sprint and moderate aerobic exercise. Revista de Kinesiología, 45(1), 16-21.Laforgia, J., Withers, R. T. y Gore, C. J. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Sciences, 24(12), 1247–1264.Gaesser, G, A. y Brooks, G. (1984). Metabolic bases of excess of post-exercise oxygen consumption: a review. Journal of Medicine and Science in Sports and Exercise, 16(1), 29-43.Poehlman, E. T., Melby, C. L. y Goran, M. I. (1991). The Impact of Exercise and Diet Restriction on Daily Energy Expenditure. Sports Medicine, 11(2), 78–101.Tucker, W. J., Angadi, S. S. y Gaesser, G. A. (2016). Excess Postexercise Oxygen Consumption After High-Intensity and Sprint Interval Exercise, and Continuous Steady-State Exercise. Journal of Strength and Conditioning Research, 30(11), 3090–3097.Warren, A., Howden, E. J., Williams, A. D., Fell, J. W. y Johnson, N. A. (2009). Postexercise Fat Oxidation: Effect of Exercise Duration, Intensity, and Modality. International Journal of Sport Nutrition and Exercise Metabolism, 19(6), 607–623.Shiraev, T. y Barclay, G. (2012) Evidence based exercise: Clinical benefits of high intensity interval training. Australian Family Physician Journal, 41(12).Gibala, M. J. y Jones, A. M. (2013). Physiological and Performance Adaptations to High-Intensity Interval Training. Nestlé Nutrition Institute Workshop Series, 51–60.Skelly, L. E., Andrews, P. C., Gillen, J. B., Martin, B. J., Percival, M. E. y Gibala, M. J. (2014). High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment. Applied Physiology, Nutrition, and Metabolism, 39(7), 845–848.Scott, C. B. (1998). Re-interpreting anaerobic metabolism: an argument for the application of both anaerobic glycolysis and excess post-exercise oxygen consumption (EPOC) as independent sources of energy expenditure. European Journal of Applied Physiology, 77(3), 200–205.Schoenfeld, B. y Dawes, J. (2009). High-Intensity Interval Training: Applications for General Fitness Training. Strength and Conditioning Journal, 31(6), 44–46.Gillen, J. (2012). Low-Volume, High Intensity Interval Training: A Practical Fitness Strategy. WellSpring (23), 1-4.Bahr, R. y Sejersted, O. M. (1991). Effect of intensity of exercise on excess postexercise O2 consumption. Metabolism, 40(8), 836–841.López Chicharro, J. (2006). Fisiología del Ejercicio. Madrid: Médica Panamericana.Borsheim, E. y Bahr, R. (2003). Effect of Exercise Intensity, Duration and Mode on Post-Exercise Oxygen Consumption. Sports Medicine, 33(14), 1037–1060.Buchheit, M. y Laursen, P. B. (2013). High-Intensity Interval Training, Solutions to the Programming Puzzle. Sports Medicine, 43(5), 313–338.Islam, H., Townsend, L. K. y Hazell, T. J. (2018). Excess Postexercise Oxygen Consumption and Fat Utilization Following Submaximal Continuous and Supramaximal Interval Running. Research Quarterly for Exercise and Sport, 1–7.Verkhoshansky, Y. (2004). Superentrenamiento. Barcelona: Paidotribo.Weineck, J. (2005). Entrenamiento total. Barcelona: Paidotribo.Balsalobre, C. y Jiménez, P. Entrenamiento de fuerza. Nuevas perspectivas metodológicas, 14-18.Rosa, A. (2013). Metodología de entrenamiento de la fuerza (p. 1). EFdeportes.com. https://www.efdeportes.com/efd186/metodologia-de-entrenamiento-de-lafuerza.htm.Garcia, J., Navarro, M. y Ruiz, J. (1996). Bases teóricas del entrenamiento deportivo. Madrid: Gymnos Editorial Deportiva.Hansen, D., Dendale, P., Jonkers, R. A. M., Beelen, M., Manders, R. J. F., Corluy, L., y van Loon, L. J. C. (2009). Continuous low- to moderate-intensity exercise training is as effective as moderate- to high-intensity exercise training at lowering blood HbA1c in obese type 2 diabetes patients. Diabetology, 52(9), 1789–1797.Ortiz, R. y Gómez, J. (2017). La actividad física, el entrenamiento continuo e intervalico: una solución para la salud. Salud Uninorte 32(2), 252-258.Keating, S. E., Johnson, N. A., Mielke, G. I. y Coombes, J. S. (2017). 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en las Obras Colectivas;
b.	Distribuir copias o fonogramas de las Obras, exhibirlas públicamente, ejecutarlas públicamente y/o ponerlas a disposición pública, incluyéndolas como incorporadas en Obras Colectivas, según corresponda;
c.	Distribuir copias de las Obras Derivadas que se generen, exhibirlas públicamente, ejecutarlas públicamente y/o ponerlas a disposición pública.
Los derechos mencionados anteriormente pueden ser ejercidos en todos los medios y formatos, actualmente conocidos o que se inventen en el futuro. Los derechos antes mencionados incluyen el derecho a realizar dichas modificaciones en la medida que sean técnicamente necesarias para ejercer los derechos en otro medio o formatos, pero de otra manera usted no está autorizado para realizar obras derivadas.Todos los derechos no otorgados expresamente por el Licenciante quedan por este medio reservados, incluyendo pero sin limitarse a aquellos que se mencionan en las secciones 4(d) y 4(e).
4. Restricciones.
La licencia otorgada en la anterior Sección 3 está expresamente sujeta y limitada por las siguientes restricciones:
a.	Usted puede distribuir, exhibir públicamente, ejecutar públicamente, o poner a disposición pública la Obra sólo bajo las condiciones de esta Licencia, y Usted debe incluir una copia de esta licencia o del Identificador Universal de Recursos de la misma con cada copia de la Obra que distribuya, exhiba públicamente, ejecute públicamente o ponga a disposición pública. No es posible ofrecer o imponer ninguna condición sobre la Obra que altere o limite las condiciones de esta Licencia o el ejercicio de los derechos de los destinatarios otorgados en este documento. No es posible sublicenciar la Obra. Usted debe mantener intactos todos los avisos que hagan referencia a esta Licencia y a la cláusula de limitación de garantías. Usted no puede distribuir, exhibir públicamente, ejecutar públicamente, o poner a disposición pública la Obra con alguna medida tecnológica que controle el acceso o la utilización de ella de una forma que sea inconsistente con las condiciones de esta Licencia. Lo anterior se aplica a la Obra incorporada a una Obra Colectiva, pero esto no exige que la Obra Colectiva aparte de la obra misma quede sujeta a las condiciones de esta Licencia. Si Usted crea una Obra Colectiva, previo aviso de cualquier Licenciante debe, en la medida de lo posible, eliminar de la Obra Colectiva cualquier referencia a dicho Licenciante o al Autor Original, según lo solicitado por el Licenciante y conforme lo exige la cláusula 4(c).
b.	Usted no puede ejercer ninguno de los derechos que le han sido otorgados en la Sección 3 precedente de modo que estén principalmente destinados o directamente dirigidos a conseguir un provecho comercial o una compensación monetaria privada. El intercambio de la Obra por otras obras protegidas por derechos de autor, ya sea a través de un sistema para compartir archivos digitales (digital file-sharing) o de cualquier otra manera no será considerado como estar destinado principalmente o dirigido directamente a conseguir un provecho comercial o una compensación monetaria privada, siempre que no se realice un pago mediante una compensación monetaria en relación con el intercambio de obras protegidas por el derecho de autor.
c.	Si usted distribuye, exhibe públicamente, ejecuta públicamente o ejecuta públicamente en forma digital la Obra o cualquier Obra Derivada u Obra Colectiva, Usted debe mantener intacta toda la información de derecho de autor de la Obra y proporcionar, de forma razonable según el medio o manera que Usted esté utilizando: (i) el nombre del Autor Original si está provisto (o seudónimo, si fuere aplicable), y/o (ii) el nombre de la parte o las partes que el Autor Original y/o el Licenciante hubieren designado para la atribución (v.g., un instituto patrocinador, editorial, publicación) en la información de los derechos de autor del Licenciante, términos de servicios o de otras formas razonables; el título de la Obra si está provisto; en la medida de lo razonablemente factible y, si está provisto, el Identificador Uniforme de Recursos (Uniform Resource Identifier) que el Licenciante especifica para ser asociado con la Obra, salvo que tal URI no se refiera a la nota sobre los derechos de autor o a la información sobre el licenciamiento de la Obra; y en el caso de una Obra Derivada, atribuir el crédito identificando el uso de la Obra en la Obra Derivada (v.g., "Traducción Francesa de la Obra del Autor Original," o "Guión Cinematográfico basado en la Obra original del Autor Original"). Tal crédito puede ser implementado de cualquier forma razonable; en el caso, sin embargo, de Obras Derivadas u Obras Colectivas, tal crédito aparecerá, como mínimo, donde aparece el crédito de cualquier otro autor comparable y de una manera, al menos, tan destacada como el crédito de otro autor comparable.
d.	Para evitar toda confusión, el Licenciante aclara que, cuando la obra es una composición musical:
i.	Regalías por interpretación y ejecución bajo licencias generales. El Licenciante se reserva el derecho exclusivo de autorizar la ejecución pública o la ejecución pública digital de la obra y de recolectar, sea individualmente o a través de una sociedad de gestión colectiva de derechos de autor y derechos conexos (por ejemplo, SAYCO), las regalías por la ejecución pública o por la ejecución pública digital de la obra (por ejemplo Webcast) licenciada bajo licencias generales, si la interpretación o ejecución de la obra está primordialmente orientada por o dirigida a la obtención de una ventaja comercial o una compensación monetaria privada.
ii.	Regalías por Fonogramas. El Licenciante se reserva el derecho exclusivo de recolectar, individualmente o a través de una sociedad de gestión colectiva de derechos de autor y derechos conexos (por ejemplo, SAYCO), una agencia de derechos musicales o algún agente designado, las regalías por cualquier fonograma que Usted cree a partir de la obra (“versión cover”) y distribuya, en los términos del régimen de derechos de autor, si la creación o distribución de esa versión cover está primordialmente destinada o dirigida a obtener una ventaja comercial o una compensación monetaria privada.
e.	Gestión de Derechos de Autor sobre Interpretaciones y Ejecuciones Digitales (WebCasting). Para evitar toda confusión, el Licenciante aclara que, cuando la obra sea un fonograma, el Licenciante se reserva el derecho exclusivo de autorizar la ejecución pública digital de la obra (por ejemplo, webcast) y de recolectar, individualmente o a través de una sociedad de gestión colectiva de derechos de autor y derechos conexos (por ejemplo, Acinpro), las regalías por la ejecución pública digital de la obra (por ejemplo, webcast), sujeta a las disposiciones aplicables del régimen de Derecho de Autor, si esta ejecución pública digital está primordialmente dirigida a obtener una ventaja comercial o una compensación monetaria privada.
5. Representaciones, Garantías y Limitaciones de Responsabilidad.
A MENOS QUE LAS PARTES LO ACORDARAN DE OTRA FORMA POR ESCRITO, EL LICENCIANTE OFRECE LA OBRA (EN EL ESTADO EN EL QUE SE ENCUENTRA) “TAL CUAL”, SIN BRINDAR GARANTÍAS DE CLASE ALGUNA RESPECTO DE LA OBRA, YA SEA EXPRESA, IMPLÍCITA, LEGAL O CUALQUIERA OTRA, INCLUYENDO, SIN LIMITARSE A ELLAS, GARANTÍAS DE TITULARIDAD, COMERCIABILIDAD, ADAPTABILIDAD O ADECUACIÓN A PROPÓSITO DETERMINADO, AUSENCIA DE INFRACCIÓN, DE AUSENCIA DE DEFECTOS LATENTES O DE OTRO TIPO, O LA PRESENCIA O AUSENCIA DE ERRORES, SEAN O NO DESCUBRIBLES (PUEDAN O NO SER ESTOS DESCUBIERTOS). ALGUNAS JURISDICCIONES NO PERMITEN LA EXCLUSIÓN DE GARANTÍAS IMPLÍCITAS, EN CUYO CASO ESTA EXCLUSIÓN PUEDE NO APLICARSE A USTED.
6. Limitación de responsabilidad.
A MENOS QUE LO EXIJA EXPRESAMENTE LA LEY APLICABLE, EL LICENCIANTE NO SERÁ RESPONSABLE ANTE USTED POR DAÑO ALGUNO, SEA POR RESPONSABILIDAD EXTRACONTRACTUAL, PRECONTRACTUAL O CONTRACTUAL, OBJETIVA O SUBJETIVA, SE TRATE DE DAÑOS MORALES O PATRIMONIALES, DIRECTOS O INDIRECTOS, PREVISTOS O IMPREVISTOS PRODUCIDOS POR EL USO DE ESTA LICENCIA O DE LA OBRA, AUN CUANDO EL LICENCIANTE HAYA SIDO ADVERTIDO DE LA POSIBILIDAD DE DICHOS DAÑOS. ALGUNAS LEYES NO PERMITEN LA EXCLUSIÓN DE CIERTA RESPONSABILIDAD, EN CUYO CASO ESTA EXCLUSIÓN PUEDE NO APLICARSE A USTED.
7. Término.
a.	Esta Licencia y los derechos otorgados en virtud de ella terminarán automáticamente si Usted infringe alguna condición establecida en ella. Sin embargo, los individuos o entidades que han recibido Obras Derivadas o Colectivas de Usted de conformidad con esta Licencia, no verán terminadas sus licencias, siempre que estos individuos o entidades sigan cumpliendo íntegramente las condiciones de estas licencias. Las Secciones 1, 2, 5, 6, 7, y 8 subsistirán a cualquier terminación de esta Licencia.
b.	Sujeta a las condiciones y términos anteriores, la licencia otorgada aquí es perpetua (durante el período de vigencia de los derechos de autor de la obra). No obstante lo anterior, el Licenciante se reserva el derecho a publicar y/o estrenar la Obra bajo condiciones de licencia diferentes o a dejar de distribuirla en los términos de esta Licencia en cualquier momento; en el entendido, sin embargo, que esa elección no servirá para revocar esta licencia o que deba ser otorgada , bajo los términos de esta licencia), y esta licencia continuará en pleno vigor y efecto a menos que sea terminada como se expresa atrás. La Licencia revocada continuará siendo plenamente vigente y efectiva si no se le da término en las condiciones indicadas anteriormente.
8. Varios.
a.	Cada vez que Usted distribuya o ponga a disposición pública la Obra o una Obra Colectiva, el Licenciante ofrecerá al destinatario una licencia en los mismos términos y condiciones que la licencia otorgada a Usted bajo esta Licencia.
b.	Si alguna disposición de esta Licencia resulta invalidada o no exigible, según la legislación vigente, esto no afectará ni la validez ni la aplicabilidad del resto de condiciones de esta Licencia y, sin acción adicional por parte de los sujetos de este acuerdo, aquélla se entenderá reformada lo mínimo necesario para hacer que dicha disposición sea válida y exigible.
c.	Ningún término o disposición de esta Licencia se estimará renunciada y ninguna violación de ella será consentida a menos que esa renuncia o consentimiento sea otorgado por escrito y firmado por la parte que renuncie o consienta.
d.	Esta Licencia refleja el acuerdo pleno entre las partes respecto a la Obra aquí licenciada. No hay arreglos, acuerdos o declaraciones respecto a la Obra que no estén especificados en este documento. El Licenciante no se verá limitado por ninguna disposición adicional que pueda surgir en alguna comunicación emanada de Usted. Esta Licencia no puede ser modificada sin el consentimiento mutuo por escrito del Licenciante y Usted.



El entrenamiento interválico de alta intensidad sobre el consumo de oxígeno en exceso después del ejercicio

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