Gastronomia

4 dicas para otimizar seu tempo de treino

Ao contrário do que o senso comum acredita, passar horas na academia não é nem um pouco recomendável para conseguir bons resultados. Veja neste artigo o que os estudos mostram e como otimizar seu tempo de treino!

Um treino bem montado, seja ele para qualquer objetivo, precisa ser sempre pensado de acordo com a interdependência do volume e intensidade. Isso por que ao aumentar a intensidade, precisamos diminuir o volume. Para entender melhor o conceito, imagine se um velocista de 100 metros rasos, tentar manter esta velocidade por cerca de 1 km ou mais. Com toda a certeza, ele não aguentará manter tal ritmo e precisará diminuir a intensidade. Da mesma maneira, um maratonista que vai percorrer uma prova de 1 km, pode aumentar em muito a sua velocidade, dando mais intensidade a sua corrida. Com nosso treino acontece da mesma maneira. Por isso, para ter bons resultados, é muito importante otimizar o tempo de treino e fazer com que ele seja bem executado.

Para que você consiga otimizar seu treino, precisa ter em mente que treinar menos tempo é igual a treinar em maior intensidade. De nada vai adiantar treinar menos tempo, se isso não for feito de maneira intensa. Portanto, ficar menos de uma hora na academia, mas treinando com pausas para o celular ou para bate-papo, de nada vai adiantar.

Estudos que mostram que treinos curtos são mais eficientes

Um dos estudos mais relevantes neste sentido foi desenvolvido ainda na década de 90, por Ostrowski e colaboradores. Estes compararam os efeitos de treinar com volume de 3, 6 ou 12 séries semanais para cada grupamento muscular. Foram avaliados fatores como força, hipertrofia, potência e a relação entre a testosterona/cortisol (T:C). Os indivíduos avaliados eram todos homens com experiência em treinamento. Ao final de 10 semanas de treinamento, foi possível verificar que o grupo que utilizou apenas 3 séries semanais para cada grupamento, obteve os mesmos resultados do que os que fizeram 6 ou 12para as questões de hipertrofia e de força. Já a relação entre testosterona e cortisol, fator determinante para a hipertrofia, aumentou nos dois primeiros grupos e diminui no último (12 séries). Resumindo, quem treina mais, tem mais efeitos catabólicos do que anabólicos em seu treino.

Levando em consideração esta quantidade de exercícios já produz bons resultados, somado ao fato de que muitos pesquisadores mostram que pausas muito longas entre as séries também são prejudiciais para a hipertrofia, temos o cenário de tempo de treino otimizado. Segundo Williardson (2006), já sabemos que intervalos curtos (que ficam entre 45 e 60 segundos) e cargas altas (>75% de 1RM) estão intimamente associados a melhores respostas da hipertrofia muscular, enquanto intervalos longos e cargas altíssimas (próximas a 1RM) estão associadas aos ganhos de força máxima.

Agora é só fazer uma conta simples: com menos exercícios e menos intervalo entre as séries, o tempo de treino fica altamente otimizado. Mas tome bastante cuidado, pois dentro de sua periodização, isso precisa ser bem pensado. Em fases de desenvolvimento inicial, não é interessante que tenhamos tão pouco volume e isso também varia de pessoa para pessoa. Seguindo isso, existem maneira de potencializar seu tempo de treino, sem perder a eficácia dele. Veja algumas delas!

Maneiras de otimizar seu tempo de treino

Para otimizar seu tempo de treino, você precisa ter em mente que para isso precisamos ter em mente que precisamos aumentar a intensidade do treino. Como já citamos neste artigo (6 Dicas para aumentar a intensidade do seu treino), além da carga, temos outras inúmeras variáveis que precisam ser levada em conta. Vamos então as maneiras de otimizar seu tempo de treino:

1º Use exercícios multiarticulares: Quanto mais músculos envolvidos no movimento, mais difícil a execução de um movimento e mais possibilidade de obter uma alta intensidade. Por exemplo, executando de maneira correta o agachamento (profundo), você pode trabalhar fortemente os músculos isquiotibiais e os glúteos. O mesmo acontece com o supino, por exemplo. Então, sempre tenha em mente que ao trabalhar com este tipo de movimento, não será necessário mais uma longa série de exercícios para os grupamentos secundários. Assim, você ganha bastante tempo e não perde a eficiência!

2º Vá até a falha: Quem de fato chega até a falha concêntrica, não consegue ter um treino longo, pois não aguenta. Por isso, busque em suas séries chegar até a falha concêntrica. Se tiver um treinador ou parceiro de treino, que te ajude quando você estiver “falhando” na fase concêntrica, você vai aumentar e muito a intensidade de seu treino e não precisará de milhares de séries para causar microlesões.

3º Seja rigoroso nos intervalos: Ficar conversando ou mexendo no celular durante o treino faz com que você se perca nos intervalos. Fique concentrado, descansando e quando o tempo de intervalo chegar ao final, volte ao exercício. Assim, você otimiza muito seu tempo de treino!

Leia também: + Qual o tempo ideal entre as repetições?

105 Replies to “4 dicas para otimizar seu tempo de treino

  1. I’m amazed, I have to admit. Seldom do I come across a blog that’s both equally educative and entertaining, and without a doubt, you have hit the nail on the head. The issue is something not enough folks are speaking intelligently about. I’m very happy that I stumbled across this in my hunt for something relating to this.

  2. You are so interesting! I do not believe I’ve read through anything like that before. So good to find another person with unique thoughts on this topic. Seriously.. thanks for starting this up. This website is one thing that’s needed on the internet, someone with a bit of originality.

  3. Having read this I believed it was extremely informative. I appreciate you taking the time and effort to put this information together. I once again find myself spending a significant amount of time both reading and leaving comments. But so what, it was still worthwhile!

  4. May I simply just say what a comfort to uncover somebody that really understands what they’re talking about on the internet. You actually understand how to bring an issue to light and make it important. More and more people must check this out and understand this side of the story. I can’t believe you are not more popular because you certainly have the gift.

  5. Spot on with this write-up, I actually feel this web site needs far more attention. I’ll probably be returning to see more, thanks for the advice.

  6. Nice post. I learn something totally new and challenging on blogs I stumbleupon everyday. It will always be interesting to read articles from other authors and practice a little something from other websites.

  7. I was very happy to find this great site. I need to to thank you for ones time just for this wonderful read!! I definitely appreciated every part of it and I have you book-marked to look at new information in your website.

  8. Next time I read a blog, Hopefully it does not fail me as much as this one. After all, I know it was my choice to read, nonetheless I actually believed you would probably have something helpful to say. All I hear is a bunch of crying about something you can fix if you weren’t too busy looking for attention.

  9. An impressive share! I’ve just forwarded this onto a friend who was conducting a little research on this. And he in fact ordered me lunch due to the fact that I found it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanks for spending the time to discuss this topic here on your website.

  10. Hi, I do think your website could possibly be having internet browser compatibility issues. Whenever I look at your website in Safari, it looks fine however, if opening in I.E., it’s got some overlapping issues. I just wanted to give you a quick heads up! Aside from that, excellent blog.

  11. Right here is the right webpage for anybody who would like to understand this topic. You realize so much its almost tough to argue with you (not that I really will need to…HaHa). You definitely put a brand new spin on a topic which has been discussed for ages. Excellent stuff, just great.

  12. Everything is very open with a precise description of the challenges. It was definitely informative. Your site is very helpful. Many thanks for sharing!

  13. Hello! I could have sworn I’ve been to this website before but after browsing through many of the articles I realized it’s new to me. Regardless, I’m certainly happy I found it and I’ll be book-marking it and checking back often.

  14. You are so interesting! I don’t believe I’ve read through a single thing like this before. So wonderful to discover another person with some original thoughts on this topic. Really.. many thanks for starting this up. This website is something that’s needed on the internet, someone with a bit of originality.

  15. Your style is unique in comparison to other people I’ve read stuff from. Many thanks for posting when you’ve got the opportunity, Guess I will just book mark this page.

  16. You’re so cool! I don’t think I’ve truly read a single thing like this before. So wonderful to find another person with unique thoughts on this subject matter. Really.. thank you for starting this up. This site is one thing that is needed on the internet, someone with a bit of originality.

  17. Aw, this was an incredibly good post. Finding the time and actual effort to produce a good article… but what can I say… I procrastinate a lot and don’t seem to get anything done.

  18. I’m impressed, I have to admit. Rarely do I come across a blog that’s equally educative and amusing, and let me tell you, you’ve hit the nail on the head. The issue is something not enough men and women are speaking intelligently about. Now i’m very happy that I found this in my search for something concerning this.

  19. An impressive share! I’ve just forwarded this onto a friend who was doing a little homework on this. And he actually bought me dinner because I stumbled upon it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanks for spending some time to discuss this issue here on your website.

  20. Having read this I thought it was rather informative. I appreciate you spending some time and energy to put this content together. I once again find myself personally spending a significant amount of time both reading and commenting. But so what, it was still worthwhile.

  21. Oh my goodness! Impressive article dude! Thank you so much, However I am going through problems with your RSS. I don’t understand the reason why I can’t join it. Is there anybody having identical RSS problems? Anybody who knows the solution will you kindly respond? Thanx.

  22. Having read this I thought it was extremely enlightening. I appreciate you spending some time and energy to put this article together. I once again find myself spending a significant amount of time both reading and commenting. But so what, it was still worthwhile!

  23. After I originally commented I appear to have clicked the -Notify me when new comments are added- checkbox and from now on each time a comment is added I get 4 emails with the exact same comment. Perhaps there is a means you can remove me from that service? Cheers.

  24. I was very pleased to discover this website. I want to to thank you for your time just for this fantastic read!! I definitely appreciated every part of it and i also have you book marked to check out new information in your site.

  25. You have made some really good points there. I checked on the web to find out more about the issue and found most individuals will go along with your views on this site.

  26. After going over a number of the blog posts on your site, I truly like your way of blogging. I saved it to my bookmark site list and will be checking back soon. Please visit my web site as well and tell me your opinion.

  27. You’ve made some really good points there. I looked on the web to learn more about the issue and found most people will go along with your views on this site.

  28. I’m very happy to find this website. I want to to thank you for your time due to this wonderful read!! I definitely loved every part of it and I have you bookmarked to see new information on your site.

  29. Having read this I thought it was extremely informative. I appreciate you spending some time and effort to put this content together. I once again find myself personally spending a significant amount of time both reading and leaving comments. But so what, it was still worth it!

  30. When I originally commented I seem to have clicked on the -Notify me when new comments are added- checkbox and now every time a comment is added I get four emails with the exact same comment. Is there an easy method you are able to remove me from that service? Kudos.

  31. I absolutely love your site.. Pleasant colors & theme. Did you create this web site yourself? Please reply back as I’m wanting to create my own blog and would like to find out where you got this from or what the theme is called. Appreciate it.

  32. Can I simply say what a relief to discover somebody that actually knows what they are discussing on the internet. You certainly realize how to bring a problem to light and make it important. A lot more people ought to read this and understand this side of your story. I was surprised that you aren’t more popular because you most certainly possess the gift.

  33. When I initially commented I seem to have clicked on the -Notify me when new comments are added- checkbox and now each time a comment is added I get four emails with the same comment. There has to be a means you can remove me from that service? Many thanks.

  34. I wanted to thank you for this great read!! I definitely loved every little bit of it. I have you book-marked to look at new stuff you post…

Deixe um comentário

O seu endereço de e-mail não será publicado. Campos obrigatórios são marcados com *