{"id":58706,"date":"2023-07-06T11:50:49","date_gmt":"2023-07-06T14:50:49","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=58706"},"modified":"2026-03-26T19:41:03","modified_gmt":"2026-03-26T22:41:03","slug":"overtraining-quando-o-treino-e-demais","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/overtraining-quando-o-treino-e-demais\/","title":{"rendered":"Overtraining: quando o treino \u00e9 demais"},"content":{"rendered":"

Por Thiago Medeiros Rodriguez *<\/strong><\/p>\n

De um modo geral, atletas treinam para aumentar o desempenho. Os aumentos de desempenho s\u00e3o alcan\u00e7ados atrav\u00e9s do aumento das cargas de treinamento. Cargas aumentadas s\u00f3 s\u00e3o toleradas apenas quando intercaladas com per\u00edodos de descanso e recupera\u00e7\u00e3o. Quando isso n\u00e3o ocorre de maneira adequada o atleta pode sofrer com a s\u00edndrome de overtraining<\/em>.<\/p>\n

O principal sinal de overtraining \u00e9 o baixo desempenho inexplic\u00e1vel. O diagn\u00f3stico \u00e9 cl\u00ednico e realizado atrav\u00e9s da hist\u00f3ria, que normalmente demonstra o seguinte: (1) diminui\u00e7\u00e3o do desempenho que persiste apesar de grandes per\u00edodos de recupera\u00e7\u00e3o, (2) dist\u00farbios de humor e (3) aus\u00eancia de sinais\/sintomas ou diagn\u00f3stico de outras poss\u00edveis causas de baixo desempenho, como uma doen\u00e7a por exemplo. Existem alguns gatilhos em potencial para desencadear a s\u00edndrome do overtraining<\/em> s\u00e3o eles: aumento da carga de treinamento sem recupera\u00e7\u00e3o adequada, monotonia de treino; n\u00famero excessivo de competi\u00e7\u00f5es; dist\u00farbios do sono; e ainda, estressores, incluindo vida pessoal (fam\u00edlia, relacionamentos).<\/p>\n

O tratamento varia de acordo com a causa do baixo desempenho, e qualquer doen\u00e7a org\u00e2nica deve ser tratada adequadamente. O tratamento s\u00edndrome do overtraining \u00e9 repouso; no entanto, alguns trabalhos cient\u00edficos prop\u00f5em que o repouso relativo seja mais apropriado. Dada a sobreposi\u00e7\u00e3o psicol\u00f3gica significativa, deve-se considerar o envolvimento de um psic\u00f3logo esportivo ou outro especialista em sa\u00fade mental no gerenciamento multidisciplinar da crise.<\/p>\n

N\u00e3o h\u00e1 meios baseados em evid\u00eancias de prevenir a s\u00edndrome do overtraining. No entanto, a observa\u00e7\u00e3o da carga de treinamento, medidas de desempenho e question\u00e1rios de humor podem ajudar a interromper a progress\u00e3o dos fatores desencadeantes da s\u00edndrome. Um estudo mostrou uma diminui\u00e7\u00e3o no “burnout” em nadadores universit\u00e1rios de 10% para zero ao alterar carga de treinamento, baseando-se na resposta ao question\u00e1rio Profile of Mood States (POMS). A carga do treinamento era ajustada de acordo com o humor dos atletas.<\/p>\n

\"\"
Overtraining – Foto: Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n

Os principais componentes da preven\u00e7\u00e3o s\u00e3o a triagem e a educa\u00e7\u00e3o. Deve-se educar os atletas sob risco de overtraining. Um dos sinais iniciais \u00e9 o aumento da percep\u00e7\u00e3o de esfor\u00e7o para uma determinada carga de trabalho. Al\u00e9m disso, os profissionais que trabalham com a sa\u00fade dos atletas podem considerar preventivamente perguntar se o treinamento aumentou para compensar as redu\u00e7\u00f5es no desempenho. A avalia\u00e7\u00e3o dos atletas deve incluir questionamentos sobre treinamento (monotonia, carga excessiva, aumento s\u00fabito, necessidade cal\u00f3rica\/hidrata\u00e7\u00e3o em rela\u00e7\u00e3o \u00e0 carga) e estressores pessoais (interpessoais, familiares, sono, viagens).<\/p>\n

Medidas preventivas para s\u00edndrome de overtraining:<\/em><\/strong>
\n* Periodiza\u00e7\u00e3o do treino;
\n* Polimento para competi\u00e7\u00e3o;
\n* Ajuste o volume e a intensidade do treinamento com base no desempenho e no humor;
\n* Garanta calorias adequadas para a carga de treinamento;
\n* Garanta uma hidrata\u00e7\u00e3o adequada;
\n* Garantir a ingest\u00e3o adequada de carboidratos durante o exerc\u00edcio;
\n* Garanta um sono adequado;
\n* Promover resist\u00eancia mental ou resili\u00eancia;
\n* Per\u00edodo de descanso superior a 6 horas entre as sess\u00f5es de exerc\u00edcio;
\n* Abstin\u00eancia de treinamento ap\u00f3s infec\u00e7\u00e3o, insola\u00e7\u00e3o\/estresse, per\u00edodos de alto estresse;
\n* Evite condi\u00e7\u00f5es ambientais extremas;
\n* Utiliza\u00e7\u00e3o do perfil do question\u00e1rio POMS (ou n\u00edvel de estresse) e altera\u00e7\u00e3o da carga de treinamento.<\/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":"

Cargas aumentadas s\u00f3 s\u00e3o toleradas apenas quando intercaladas com per\u00edodos de descanso e recupera\u00e7\u00e3o, quando isso n\u00e3o ocorre acarreta no overtraining; confira mais detalhes sobre o tema<\/p>\n","protected":false},"author":2,"featured_media":53548,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"footnotes":""},"categories":[2570],"tags":[5208,5,2166,5207],"class_list":["post-58706","post","type-post","status-publish","format-gallery","has-post-thumbnail","hentry","category-saude","tag-fisioterapia","tag-natacao","tag-saude","tag-thiago-medeiros-rodriguez","post_format-post-format-gallery"],"yoast_head":"\nOvertraining: quando o treino \u00e9 demais - Swimchannel<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/swimchannel.net\/br\/overtraining-quando-o-treino-e-demais\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Overtraining: quando o treino \u00e9 demais - 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