{"id":22315,"date":"2020-02-03T19:36:10","date_gmt":"2020-02-03T19:36:10","guid":{"rendered":"https:\/\/swimchannel.flywheelsites.com\/?p=22315"},"modified":"2020-02-03T19:50:24","modified_gmt":"2020-02-03T19:50:24","slug":"cinco-dicas-para-voltar-aos-treinos-em-2020","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/cinco-dicas-para-voltar-aos-treinos-em-2020\/","title":{"rendered":"Cinco dicas para voltar aos treinos em 2020!"},"content":{"rendered":"<p><em><strong>* Texto publicado originalmente no Blog da Fabiola Molina (<a href=\"https:\/\/fabiolamolina.blog.br\/\" target=\"_blank\" rel=\"noopener\">https:\/\/fabiolamolina.blog.br\/<\/a>) no dia 20 de janeiro de 2020.<\/strong><\/em><\/p>\n<p>Para muita gente, 2020 est\u00e1 come\u00e7ando oficialmente nas \u00faltimas semanas de janeiro e in\u00edcio de fevereiro. Com a volta \u00e0 rotina, voltam tamb\u00e9m os treinos. Mas antes de encarar a academia, algumas dicas podem otimizar os resultados. Vamos a elas?<\/p>\n<ul>\n<li><strong>Aquecimento<\/strong><\/li>\n<\/ul>\n<p>Na volta aos treinos ou a qualquer momento, antes de iniciar uma atividade f\u00edsica \u00e9 preciso aquecer o corpo, preparando-o para o que vem a seguir. O aquecimento diminui a probabilidade de les\u00f5es durante os treinos, pois lubrifica as articula\u00e7\u00f5es e aumenta a irriga\u00e7\u00e3o sangu\u00ednea.<\/p>\n<figure id=\"attachment_22317\" aria-describedby=\"caption-attachment-22317\" style=\"width: 599px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-22317\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/02\/alongamento-fabiola.png\" alt=\"\" width=\"599\" height=\"598\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/02\/alongamento-fabiola.png 599w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/02\/alongamento-fabiola-300x300.png 300w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/02\/alongamento-fabiola-100x100.png 100w\" sizes=\"auto, (max-width: 599px) 100vw, 599px\" \/><figcaption id=\"caption-attachment-22317\" class=\"wp-caption-text\">Fabiola Molina &#8211; Foto: Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n<ul>\n<li><strong>Renove seu treino<\/strong><\/li>\n<\/ul>\n<p>A hora de trocar o treino depende do organismo de cada pessoa, da frequ\u00eancia que ela treina e de outros fatores vari\u00e1veis, mas ap\u00f3s um per\u00edodo sem treinar, pode ser um bom momento para rever a sequ\u00eancia de exerc\u00edcios que voc\u00ea faz. Pode ser que seja preciso aumentar ou diminuir a carga, a velocidade da pr\u00e1tica, o n\u00famero de s\u00e9ries, vai depender do seu condicionamento f\u00edsico e dos seus objetivos para o ano. A dica \u00e9 buscar orienta\u00e7\u00e3o profissional.<\/p>\n<ul>\n<li><strong>Frequ\u00eancia<\/strong><\/li>\n<\/ul>\n<p>\u00c9 importante manter regularidade nos treinos para estimular o organismo e sentir os benef\u00edcios da pr\u00e1tica das atividades f\u00edsicas, al\u00e9m de prevenir poss\u00edveis les\u00f5es, mais comuns em treinos eventuais.<\/p>\n<figure id=\"attachment_7086\" aria-describedby=\"caption-attachment-7086\" style=\"width: 1500px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-7086\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/fabiolamolina_satirosodre.jpg\" alt=\"\" width=\"1500\" height=\"948\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/fabiolamolina_satirosodre.jpg 1500w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/fabiolamolina_satirosodre-600x379.jpg 600w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/fabiolamolina_satirosodre-300x190.jpg 300w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/fabiolamolina_satirosodre-768x485.jpg 768w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/fabiolamolina_satirosodre-1024x647.jpg 1024w\" sizes=\"auto, (max-width: 1500px) 100vw, 1500px\" \/><figcaption id=\"caption-attachment-7086\" class=\"wp-caption-text\">Fabiola Molina &#8211; Foto: Satiro Sodr\u00e9\/SSPress<\/figcaption><\/figure>\n<ul>\n<li><strong>Alimenta\u00e7\u00e3o<\/strong><\/li>\n<\/ul>\n<p>Quem treina precisa estar sempre atento \u00e0 alimenta\u00e7\u00e3o. Antes dos exerc\u00edcios os carboidratos fornecem energia, por isso vale apostar em op\u00e7\u00f5es como frutas no geral ou secas, barras de cereais, arroz e batata, por exemplo. Ap\u00f3s os treinos, d\u00ea prefer\u00eancia aos alimentos ricos em prote\u00ednas, como ovos. Um nutricionista pode avaliar uma dieta espec\u00edfica para as suas necessidades, al\u00e9m de indicar um suplemento alimentar, se necess\u00e1rio.<\/p>\n<ul>\n<li><strong>Sono<\/strong><\/li>\n<\/ul>\n<p>O horm\u00f4nio do sono, o GH, \u00e9 um dos respons\u00e1veis por manter o t\u00f4nus muscular, impedir o ac\u00famulo de gordura corporal e melhorar o desempenho f\u00edsico. Ele \u00e9 produzido durante o sono profundo, por isso \u00e9 t\u00e3o importante dormir bem, principalmente se voc\u00ea pratica exerc\u00edcios f\u00edsicos.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>* Texto publicado originalmente no Blog da Fabiola Molina (https:\/\/fabiolamolina.blog.br\/) no dia 20 de janeiro de 2020. Para muita gente, 2020 est\u00e1 come\u00e7ando oficialmente nas \u00faltimas semanas de janeiro e in\u00edcio de fevereiro. Com a volta \u00e0 rotina, voltam tamb\u00e9m os treinos. Mas antes de encarar a academia, algumas dicas podem otimizar os resultados. Vamos [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":22316,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[137],"tags":[2090,146,5,2122],"class_list":["post-22315","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-natacao","tag-calendario-2020","tag-fabiola-molina","tag-natacao","tag-treinos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cinco dicas para voltar aos treinos em 2020! - Swimchannel<\/title>\n<meta name=\"description\" content=\"Parou de treinar durante as f\u00e9rias? 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