Durante muito tempo, as pessoas acreditaram que quanto mais longo um treino, mais ele traria resultados. Mas hoje, sabe-se que sem o fator intensidade, não é possível alcançar grandes resultados.
Durante minha adolescência, cansei de ver revistas que falavam de “celebridades” que diziam que elas passavam “2 horas por dia malhando” ou que elas faziam “1500 abdominais por dia”.
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Hoje sabemos que mais importante do que passar horas na academia treinando, é oferecer uma elevada intensidade de estímulos, seguido de um descanso, para que ocorra a supercompensação.
Neste contexto, muitas vezes as pessoas me perguntam se um treino de 30 minutos pode trazer resultados.
Pois bem, a resposta é um tanto complexa, mas vamos avaliar tudo o que é possível. É importante saber que não vou dar respostas prontas, pois cada caso exige uma avaliação mais completa.
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- Treino de 30 minutos e com excelentes resultados? Propaganda enganosa ou verdade?
- Treino de 30 minutos para todos?
- Treino de 30 minutos…. e eficiente!
Treino de 30 minutos e com excelentes resultados? Propaganda enganosa ou verdade?
Em diversos artigos falei de um dos princípios do treinamento físico, que é fundamental na montagem de qualquer programa de treino, que é a interdependência entre o volume e a intensidade.
Estes dois conceitos são inversamente proporcionais, ou seja, ao aumentarmos um deles, temos que diminuir o outro.
Para ficar mais fácil de compreender, imagine o seguinte, você tem que percorrer determinada distância correndo (volume).
Se você aumentar a sua velocidade, talvez não consiga completar tal distância, ou se diminuirmos a distância, você poderá correr mais rápido.
O mesmo acontece com um treino de musculação, ou até mesmo de emagrecimento.
Quando aumentamos o volume de treino, temos que obrigatoriamente diminuir a intensidade. Da mesma forma, ao diminuir o volume, precisamos aumentar a intensidade.
Neste sentido, acredito que já seja possível fazer um bom posicionamento sobre o tema do título. Sim, é possível ter bons resultados com um treino de 30 minutos, desde que ele seja feito em elevada intensidade.
Leia também: 5 Técnicas para quebrar seu platô de desenvolvimento e ter mais resultados
É óbvio que existem outros inúmeros fatores que vão fazer o treino ser efetivo ou não, mas no geral, um treino de 30 minutos é suficiente para que você possa ter bons resultados.
Mas isso não vale para todos, já que iniciantes e avançados tem suas especificidades.
Treino de 30 minutos para todos?
Ter a diferença entre as respostas que um iniciante e um avançado mostram em seus treinos é fundamental na montagem de um treino.
Segundo Weineck (2002) os iniciantes tem menos resistência a fadiga e ao cansaço, portanto, a intensidade de seus treinos precisa ser reduzida, para que ocorram as devidas adaptações.
Desta forma, quem sai do sedentarismo para a vida ativa, tem que ter um treino com mais volume e menos intensidade, para que ocorram as adaptações.
Isso não significa ficar 2 horas na academia, já que é possível montar um bom treino para iniciantes em 45 ou 50 minutos.
Além disso, em fases mais específicas da periodização, é possível que o treino seja um pouco mais longo. Mas isso vai depender de uma série de fatores.
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Veja agora como você pode fazer para ter um treino eficiente de 30 minutos!
Treino de 30 minutos…. e eficiente!
1° Leve em conta os estímulos indiretos:
Ao integrar o treino de dorsais com o de bíceps, por exemplo, você pode executá-lo em menos tempo, já que os músculos do braço já sofreram uma influência indireta.
O mesmo vale para o treino de peito e tríceps, coxas e panturrilhas e abdômen e lombar.
2° Prefira exercícios multiarticulares:
Em grande parte dos casos, os exercícios multiarticulares são mais eficientes para os treinos mais intensos, devido à necessidade de maior deslocamento de massa.
Além disso, é possível ter estímulos indiretos, que serão usados posteriormente.
3° Faça mais treinos durante a semana:
Se o seu treino é curto, treinar apenas 3 vezes na semana não é indicado. Até porque será difícil englobar todos os grupos musculares em menos treinos.
De 4 a 6 treinos por semana são interessantes, já que você terá espaço para trabalhar com todos os grupamentos musculares.
4° Use métodos mais intensos:
Você pode “destruir” um músculo em apenas 2 ou 3 exercícios, se usar métodos como o drop-set, bi-set, tri-set ou rest-pause.
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