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?
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Spot on with this write-up, I really think this website needs far more attention. I’ll probably be back again to read through more, thanks for the info!
I like looking through an article that can make men and women think. Also, many thanks for allowing for me to comment.
Yüksek bahislerle oynadığım futbol maçlarında her zaman büyük kazançlar elde ediyorum!
This blog was… how do I say it? Relevant!! Finally I’ve found something that helped me. Cheers.
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.
Everything is very open with a precise explanation of the challenges. It was definitely informative. Your website is extremely helpful. Thanks for sharing.
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.
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!
Good post. I will be experiencing many of these issues as well..
Very good article! We are linking to this particularly great post on our website. Keep up the great writing.
Spot on with this write-up, I really think this website needs a great deal more attention. I’ll probably be back again to see more, thanks for the information.
This page certainly has all the information and facts I wanted concerning this subject and didn’t know who to ask.
Good info. Lucky me I discovered your site by accident (stumbleupon). I’ve saved as a favorite for later.
There’s definately a lot to learn about this subject. I like all of the points you made.
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.
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.
Way cool! Some extremely valid points! I appreciate you penning this post and also the rest of the website is really good.
This site was… how do I say it? Relevant!! Finally I’ve found something which helped me. Thanks!
Spot on with this write-up, I truly believe this amazing site needs a great deal more attention. I’ll probably be returning to see more, thanks for the information!
This is a topic that’s near to my heart… Cheers! Where can I find the contact details for questions?
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.
This page truly has all of the information I wanted concerning this subject and didn’t know who to ask.
Greetings! Very helpful advice in this particular post! It’s the little changes which will make the largest changes. Thanks a lot for sharing!
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.
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.
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.
продамус промокод скидка на подключение продамус промокод скидка на подключение .
Very good post. I’m going through a few of these issues as well..
You made some good points there. I checked on the web for more information about the issue and found most people will go along with your views on this site.
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.
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.
You’re so cool! I do not believe I have read through something like that before. So great to find somebody with some original thoughts on this topic. Really.. many thanks for starting this up. This web site is one thing that’s needed on the internet, someone with some originality.
Everything is very open with a precise description of the challenges. It was definitely informative. Your site is very helpful. Many thanks for sharing!
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.
промокод prodamus промокод prodamus .
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.
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.
Everyone loves it when folks come together and share ideas. Great blog, keep it up.
Your style is really unique in comparison to other folks I have read stuff from. Thank you for posting when you have the opportunity, Guess I’ll just book mark this web site.
You should take part in a contest for one of the best sites on the web. I’m going to recommend this web site!
Way cool! Some extremely valid points! I appreciate you writing this write-up plus the rest of the website is really good.
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.
An intriguing discussion is definitely worth comment. I believe that you ought to publish more on this subject matter, it may not be a taboo matter but usually people don’t discuss these issues. To the next! Best wishes!
A motivating discussion is definitely worth comment. I believe that you should publish more on this topic, it might not be a taboo subject but typically people do not talk about these subjects. To the next! Many thanks!
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.
Pretty! This was an extremely wonderful article. Thank you for supplying these details.
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.
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.
Промокод платежный модуль Getcourse Промокод платежный модуль Getcourse .
This is a topic that’s close to my heart… Best wishes! Exactly where can I find the contact details for questions?
I wanted to thank you for this great read!! I absolutely loved every little bit of it. I’ve got you book-marked to check out new things you post…
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.
Excellent article! We will be linking to this particularly great content on our website. Keep up the great writing.
This page really has all the information and facts I wanted concerning this subject and didn’t know who to ask.
This is a good tip particularly to those fresh to the blogosphere. Brief but very precise info… Many thanks for sharing this one. A must read article!
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.
Way cool! Some extremely valid points! I appreciate you writing this article and also the rest of the website is also really good.
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!
Great info. Lucky me I came across your website by chance (stumbleupon). I’ve saved as a favorite for later.
https://suncity888.dad/
Casino’nun sunduğu bonuslar ile slot oyunlarında her zaman kazançlı çıkıyorum.
Wonderful post! We are linking to this particularly great post on our site. Keep up the good writing.
En sevdiğim slot oyunu Legacy of Egypt, grafikler harika ve kazançlar büyük!
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.
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.
Everyone loves it when folks come together and share views. Great blog, continue the good work!
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.
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.
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.
Bu sitenin sunduğu deneme bonusu ile bedava bahis yaparak büyük ödüller kazandım!
Aw, this was an incredibly good post. Taking the time and actual effort to generate a superb article… but what can I say… I hesitate a lot and don’t manage to get anything done.
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.
Daga – Introducing to you the most prestigious online entertainment address today. Visit now to experience now!
Good post. I learn something new and challenging on websites I stumbleupon everyday. It will always be exciting to read through content from other authors and use something from their web sites.
This is a topic that is close to my heart… Thank you! Exactly where are your contact details though?
Introducing to you the most prestigious online entertainment address today. Visit now to experience now!
Aw, this was a very nice post. Taking a few minutes and actual effort to make a very good article… but what can I say… I put things off a lot and don’t seem to get anything done.
Your style is very unique in comparison to other folks I have read stuff from. Many thanks for posting when you’ve got the opportunity, Guess I will just book mark this blog.
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!
Yüksek bahislerle futbol bahislerinde oynarken devasa ödüller kazanmak çok heyecan verici!
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.
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.
Excellent article. I am going through some of these issues as well..
Excellent site you’ve got here.. It’s hard to find excellent writing like yours these days. I seriously appreciate people like you! Take care!!
En sevdiğim slot oyunu The Goonies, her spin büyük kazanç şansı sunuyor.
Introducing to you the most prestigious online entertainment address today. Visit now to experience now!
I like looking through an article that can make men and women think. Also, thank you for allowing me to comment.
Hiếp dâm bà già
Introducing to you the most prestigious online entertainment address today. Visit now to experience now!
Everything is very open with a very clear explanation of the issues. It was definitely informative. Your site is extremely helpful. Thanks for sharing.
Excellent article. I will be facing many of these issues as well..
bookmarked!!, I really like your web site!
This is a topic which is near to my heart… Many thanks! Exactly where can I find the contact details for questions?
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.
Your style is very unique in comparison to other people I have read stuff from. Thank you for posting when you’ve got the opportunity, Guess I will just bookmark this blog.
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.
https://daga8.menu/
Vip79
Introducing to you the most prestigious online entertainment address today. Visit now to experience now!
Introducing to you the most prestigious online entertainment address today. Visit now to experience now!
That is a very good tip particularly to those new to the blogosphere. Brief but very precise information… Thanks for sharing this one. A must read article.
Introducing to you the most prestigious online entertainment address today. Visit now to experience now!
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…
Introducing to you the most prestigious online entertainment address today. Visit now to experience now!
Introducing to you the most prestigious online entertainment address today. Visit now to experience now!
I really like reading an article that will make men and women think. Also, many thanks for permitting me to comment.
Introducing to you the most prestigious online entertainment address today. Visit now to experience now!
Introducing to you the most prestigious online entertainment address today. Visit now to experience now!
Bu bahis sitesinin sunduğu deneme bonusu ile bedava Aviator oynayarak hemen büyük ödüller kazandım!
After I originally left a comment I seem to have clicked on the -Notify me when new comments are added- checkbox and from now on each time a comment is added I receive 4 emails with the same comment. There has to be a way you can remove me from that service? Many thanks.
Very good article. I certainly appreciate this site. Keep it up!
Introducing to you the most prestigious online entertainment address today. Visit now to experience now!
This is a good tip especially to those new to the blogosphere. Simple but very precise information… Many thanks for sharing this one. A must read article.