{"id":55938,"date":"2023-03-29T12:31:35","date_gmt":"2023-03-29T15:31:35","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=55938"},"modified":"2023-03-29T12:31:35","modified_gmt":"2023-03-29T15:31:35","slug":"alongamento-x-aquecimento","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/alongamento-x-aquecimento\/","title":{"rendered":"Alongamento x Aquecimento\u00a0"},"content":{"rendered":"

Por Thiago Medeiros Rodriguez<\/em><\/p>\n

Uma d\u00favida muito frequente entre os atletas de nata\u00e7\u00e3o (e de outras modalidades tamb\u00e9m) \u00e9 em rela\u00e7\u00e3o ao alongamento. Embora muito se fale sobre a import\u00e2ncia do alongamento muscular, existem muitas controv\u00e9rsias do ponto de vista cient\u00edfico sobre os benef\u00edcios deste tipo de exerc\u00edcio. Isso acontece pois, muitos par\u00e2metros precisam ser avaliados para entender os efeitos do alongamento; como por exemplo: o tempo de manuten\u00e7\u00e3o na posi\u00e7\u00e3o de alongamento, a intensidade do alongamento, a frequ\u00eancia com que \u00e9 realizado e o momento a ser realizado em rela\u00e7\u00e3o \u00e0 pr\u00e1tica esportiva principal.<\/p>\n

\u00c9 sempre importante entender as demandas espec\u00edficas do esporte, ou seja, as necessidades inerentes a cada modalidade e de cada atleta. A flexibilidade exigida de um ginasta \u00e9 completamente diferente daquela exigida de um corredor, que tamb\u00e9m \u00e9 diferente do que se espera de um nadador. A nata\u00e7\u00e3o \u00e9 um esporte que, naturalmente, promove frouxid\u00e3o das articula\u00e7\u00f5es devido ao ambiente aqu\u00e1tico. Neste caso, o alongamento faz com que as articula\u00e7\u00f5es adquiram mais movimento do que necess\u00e1rio, o que pode causar les\u00f5es a longo prazo.<\/p>\n

\"\"
Alongamento x aquecimento – Foto: Satiro Sodr\u00e9\/SSPress<\/figcaption><\/figure>\n

Alguns estudos mostram que em atividades que exigem for\u00e7a muscular, pode ocorrer uma perda na capacidade dos m\u00fasculos em gerar for\u00e7a caso sejam alongados. Isso significa que, para um nadador de provas curtas, alongar-se antes da prova pode at\u00e9 mesmo provocar uma diminui\u00e7\u00e3o da performance.<\/p>\n

Estes fatos, por\u00e9m, n\u00e3o significam um atestado para n\u00e3o alongar-se. O alongamento tem sim sua import\u00e2ncia quando praticado no momento correto e com uma indica\u00e7\u00e3o correta. Ap\u00f3s os treinos, para ajudar a relaxar a musculatura e diminuir as dores musculares produzidas pelo esfor\u00e7o realizado, ou quando praticado em dias espec\u00edficos da semana, como uma sess\u00e3o de treino extra, ajuda na manuten\u00e7\u00e3o ou ganho da amplitude de movimento de articula\u00e7\u00f5es que estejam com movimentos restritos.<\/p>\n

\"\"
Alongamento x aquecimento – Foto: Satiro Sodr\u00e9\/SSPress<\/figcaption><\/figure>\n

O que fazer antes de cair na \u00e1gua ent\u00e3o?\u00a0<\/strong><\/p>\n

\u00c9 sempre indicado \u00a0que o atleta fa\u00e7a um bom trabalho de aquecimento antes dos treinos e\/ou competi\u00e7\u00f5es. Este aquecimento \u00e9 composto de uma s\u00e9rie de etapas que ajudam o corpo a preparar-se para a atividade principal, aumentando o fluxo sangu\u00edneo para os m\u00fasculos, acelerando os batimentos card\u00edacos e incrementando os impulsos nervosos do c\u00e9rebro para os m\u00fasculos. Este aquecimento deve ter uma dura\u00e7\u00e3o entre 10 e 15 minutos. Para isso s\u00e3o indicados exerc\u00edcios que primeiramente promovam movimentos r\u00edtmicos do corpo como correr no lugar, pular corda, realizar movimentos amplos com os bra\u00e7os e as pernas, a ideia \u00e9 acelerar os batimentos card\u00edacos.<\/p>\n

Na sequ\u00eancia alguns exerc\u00edcios que promovam a mobilidade das articula\u00e7\u00f5es, no entanto sem a necessidade de estirar os m\u00fasculos, apenas movimentar as articula\u00e7\u00f5es com os ombros, coluna, quadril e tornozelos. A terceira etapa deve conter exerc\u00edcios de ativa\u00e7\u00e3o muscular como os exerc\u00edcios de el\u00e1stico que simulam o gesto esportivo a ser praticado na \u00e1gua.<\/p>\n

* Thiago Medeiros Rodriguez \u00e9 fisioterapeuta, nadador e treina atualmente com a equipe Samir Barel Assessoria Aqu\u00e1tica<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Qual seria a melhor de se preparar para o treino ou competi\u00e7\u00e3o? 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