A hipóxia no treinamento de força é uma estratégia eficiente para determinadas situações. Mas no geral, é preciso entender quais são os seus efeitos.
Créditos: Trainingmask.com
O treinamento de força tem diferentes objetivos e métodos, sendo que cada um destes, tem respostas fisiológicas variadas. No caso do treinamento em hipóxia, usamos estratégias para que a oferta de O2 seja menor do que em situações normais. Como o oxigênio é fundamental para grande parte das reações que temos em nosso organismo, as respostas ao treinamento são bem específicas.
No geral, o treino em hipóxia é realizado com a utilização de uma máscara específica, que reduz a quantidade de O2 disponível, de maneira que esta condição se assemelha em muito com o treinamento em elevadas altitudes.
Desta maneira, um treino onde usamos a máscara de hipóxia é muito mais desgastante do ponto de vista fisiológico do que um treinamento natural. Além disso, as respostas que são exigidas do corpo para que ocorra a recuperação também tendem a ser mais acentuadas.
Mas para entender de maneira mais adequada tudo isso, é preciso saber quais são as principais respostas fisiológicas ao treinamento em hipóxia!
Treinamento de força em hipóxia, o que acontece com seu organismo?
Ao reduzir a quantidade de oxigênio ofertada ao organismo, tornamos o treinamento de força muito mais extenuante. Como o oxigênio é levado pela circulação aos pulmões, onde é redistribuído, temos então a primeira adaptação ao treinamento em hipóxia neste órgão. Como as trocas gasosas ocorrem nos bronquíolos. Com o treinamento em hipóxia, o corpo se vê “obrigado” a aumentar a eficiência destes mecanismos, para manter a atividade fisiológica preservada. Com isso, melhoramos fatores como o Vo2 máximo.
Além disso, para receber mais oxigênio e nutrientes, os vasos capilares precisam aumentar sua incidência sobre os músculos, para que estes cheguem com maior eficiência. Existem outras implicações, como aumento da capacidade cardiorrespiratória, melhora da difusão de oxigênio e outros.
Tudo isso é muito interessante, principalmente para questões de preparação física em atletas. Modalidades de solicitação mista, como é o caso do MMA, tem grandes benefícios com o treinamento em hipóxia. Mas em termos de hipertrofia, este método de treino causa algum efeito? É o que vou explicar!
Treinamento em hipóxia, como ele afeta a hipertrofia?
Desde que começaram os estudos em relação ao treinamento com oclusão vascular, temos diferentes linhas de pesquisa. Porém, ficou claro que o estresse metabólico causado por métodos como o Kaatsu training ou o treino em hipóxia, é um importante fator para a hipertrofia. Neste sentido, uma das explicações mais plausíveis para o método é justamente a diminuição da oferta de oxigênio, que segundo pesquisas (Gentil, 2014) estaria associada ao processo hipertrófico.
A partir daí, houve um questionamento importante! Muitas pessoas que entram involuntariamente em estado de hipóxia apresentam perdas de massa muscular, como é o caso de montanhistas e pessoas com problemas pulmonares.
Para responder isso, em um estudo de D’Huls (2013), 15 jovens tiveram seus metabolismos avaliados em condições de hipóxia e com oferta normal de oxigênio. Os resultados mostraram que a situação de hipóxia promoveu o aumento da síntese proteica e reduziu sinais de catabolismo.
Desta forma, a redução de massa muscular que é dada por ambientes de baixa oferta de oxigênio, provavelmente ocorre por outros fatores, como dieta e falta de atividade física.
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