Gastronomia

4 dicas para otimizar seu tempo de treino

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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?

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