Um treino muito longo pode ser prejudicial e ainda, te fazer perder muito tempo. Veja agora, algumas maneiras de potencializar seu tempo de treino!
Não tem jeito, na correria em que vivemos, é bastante difícil termos o tempo para nos dedicarmos para um treino mais longo. Desta maneira, encontrar maneiras de potencializar seu tempo de treino é fundamental, para que você atinja seus objetivos e ainda ter tempo para se dedicar as suas demais atividades. Mas antes de falarmos mais especificamente sobre este tema, preciso esclarecer algumas coisas.
Um treino mais curto, que leve de 30 a 40 minutos no máximo, precisa ser intenso para que traga resultados, pois como já mencionei diversas outras vezes, o volume é inversamente proporcional a intensidade. Mas apenas ser intenso não é o suficiente, pois precisamos atingir os objetivos pré-determinados.
Por isso, treinar rápido de maneira alguma quer dizer treinar pouco ou fazer algo fácil demais. Neste sentido, se iremos reduzir o tempo de treino, temos que fazer com que ele seja potencializado, para atingir resultados de fato expressivos. Além disso, pessoas iniciantes ou em condições especiais, precisam procurar um especialista para que ele possa ajudar da melhor maneira possível.
Tempo é problema? Veja como potencializar seu tempo de treino!
1° Use mais exercícios multiarticulares: Independentemente se o seu objetivo é emagrecimento ou hipertrofia, a utilização de mais exercícios multiarticulares é fundamental, pois desta maneira, poderemos ativar mais músculos, não sendo necessário um treino específico mais longo, para as musculaturas auxiliares. Por exemplo, se em seu treino de peito, você usar exercícios como o supino, não precisará de uma série gigante de tríceps, pois ele já foi solicitado no primeiro treino (caso você divida seu treino com tríceps e peito juntos).
2° Intervalos mais curtos: Principalmente quando você executar treinos baseados em estímulos metabólicos, é muito interessante usar intervalos mais curtos, de 30 segundos a 1 minuto, dependendo de cada caso. Mesmo em treinos mais tensionais, descansos de mais de 1 minuto e meio não são necessários (a não ser em casos específicos). Desta maneira, será possível reduzir consideravelmente o tempo de treino!
3° Exercícios feitos até a falha concêntrica: Se você treina em menos tempo, tem que desgastar mais seus músculos em cada série, não é? Por isso, para quem quer treinar de maneira intensa, a falha concêntrica é fundamental. Se você executar 3 séries até a falha, verá que não precisa de mais do que 3 ou 4 exercícios para cada grupamento muscular. É lógico que isso é algo generalista e que cada caso precisa de uma abordagem mais individualizada, mas no geral, repetições até a falha concêntrica nem permitem um grande número de séries.
Leia também: Qual o tempo ideal entre as repetições?
4° Divida bem seu treino: Se o seu treino for bem dividido, será possível potencializar bastante o tempo de treino, pois você não precisará de um grande número de séries para “acabar” com um músculo que já foi solicitado em outro exercício. Por isso, toda a musculatura envolvida em determinado movimento, precisa ser levada em conta na montagem de um treino. Por exemplo, o agachamento tem uma grande solicitação sobre os músculos abdominais, o que faz com que não sejam necessárias muitas séries para trabalhar o músculo que já trabalhou num exercício anterior.
5° Use séries compostas: Principalmente para quem busca a hipertrofia, usar séries compostas, onde trabalhamos musculaturas agonistas e antagonistas sem descanso, vai ser uma excelente maneira de potencializar o tempo de treino. Por exemplo, se você for treinar peito e tríceps, uma saída interessante é fazer uma série de supino e em seguida uma série de tríceps. Isso vale para todo mundo? Todos podem fazer? Claro que não! Mas esta é uma alternância interessante para quem busca um treino rápido e efetivo!
6° Foco: Muita gente reclama que seu treino é longo, mas fica mexendo no celular e conversando na academia. Vai treinar? Então treine, senão fique em casa! Manter o foco e respeitar os tempos de intervalo é fundamental para que você faça um treino rápido, efetivo e seguro. Por isso, manter o foco durante seu treino é fundamental!
Leia também: 4 dicas para otimizar seu tempo de treino
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