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Assessoria EsportivaCorrida de RuaDicas de treinamento

5 Vantagens e desvantagens de correr na rua ou na esteira

Por: 9 de fevereiro de 2015129 Comments

É melhor treinar na esteira ou na rua?

Esta dúvida sempre esta presente principalmente nos dias chuva, frio ou muito calor.  Entretanto,  esta pergunta deveria ser da seguinte forma: Quando é melhor treinara na esteira ou na rua? Do ponto de vista das adaptações fisiológicas (melhora da capacidade aeróbica ) não tem diferença os dois locais . Mas, existem algumas justificativas, pensando no aspecto do treinamento, para priorizar o treinamento na rua ou na esteira. Citaremos algumas:

  1. Corrida esteiraControle de carga: No treinamento de corrida, o controle da carga e feito pelas variáveis: número de séries e repetições, distância, velocidade média (ritmo), pausa, tempo e inclinação. Logo, a esteira tem vantagem por obrigar o praticante a manter sempre o mesmo ritmo além de ser mais prática no controle das variáveis. Contudo, este controle também pode ser feito na rua utilizando um relógio GPS ou cronometro com pista demarcada.
  2. Risco de lesão: Como o impacto reduzido e por ter um solo plano a esteira possui vantagem em prevenção de lesão. Logo, para quem já possui uma pré-disposição à lesão musculo-esquelética avaliado por um especialista é recomendado treinar na esteira.
  3. Especificidade do treinamento: Se o objetivo do praticante for participar de provas de corrida de rua o ideal é ser mais específico possível , simulando as condições de onde será realizada a prova. Treinando na rua o praticante adaptará ao ambiente, sofrendo influências da temperatura, da umidade relativa do ar e do tipo de solo.  Além disso, como na rua o impacto é maior, é necessário que o atleta ganhe resistência de força e melhora da biomecânica na corrida treinando em local específico, para que na prova tenha melhor desempenho.
  4. Termorregulação: Em ambiente fechado não favorece a troca de calor dificultado a termorregulação e, consequentemente, favorecendo a fadiga precoce no treino. Correr na rua tem vantagem por ser em ambiente aberto e ter o atrito com o vento.  Embora esta desvantagem da esteira possa ser resolvida com ventilador.
  5. Motivação: Treinar na esteira pode ser monótono por esta em ambiente fechado. Na rua o contato com o ambiente e com paisagens diferentes motiva o praticante, rendendo mais o treino.

Apesar dessas vantagens e desvantagens no treinamento, pensando no aspecto da saúde ou estético, também não existe diferença entre os dois locais. Ambos irão diminuir o risco de doenças crônicas, problemas cardiovasculares e o percentual de gordura. Mas, para isso, é fundamental ter orientação de profissionais de Educação Física para otimizar o resultado de forma segura e qualificada.

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