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De uma forma geral, quando realizamos uma parada parcial ou total do treinamento, estamos interrompendo os estímulos destinados a manter as adaptações promovidas pelos exercícios físicos.

 

A interrupção do treinamento regular é também denominada de destreinamento. O corpo passa por alterações tanto do ponto de vista muscular, cardiopulmonar e também metabólico quando nos exercitamos regularmente. Esse fenômeno obedece ao que chamamos de Princípio da Adaptação. Para que essa adaptação ocorra, conforme o objetivo de cada pessoa, necessitamos de uma frequência e intensidade de exercícios bem estabelecidos e que levem em consideração a situação atual do praticante. Pessoas com características diferentes necessitam de planejamentos obviamente diferentes.

 

treinamento-4

 

O professor de educação física é o profissional recomendado para essa reintrodução dos exercícios físicos na rotina da pessoa. Em determinadas situações, quando as interrupções dos exercícios são muito prolongadas (ex: uma temporada), uma avaliação médica pré-participação pode ser necessária para que aquela pessoa reinicie suas atividades físicas regulares, sobretudo caso ela tenha alguns desses fatores de risco como obesidade, diabetes, hipertensão, tabagismo e história familiar positiva para doenças coronárias.

 

treinamento-1

 

Existem diferenças significativas na magnitude das adaptações proporcionadas ao corpo pelos exercícios. Para o praticante que deseja ser  fisicamente ativo com um bom condicionamento e aquele que deseja correr uma maratona, as diferenças no treinamento são enormes.  Ou seja, estamos falando de estímulos diferentes para objetivos diferentes.  Quando interrompemos esses estímulos, seja por curto período, seja por um tempo mais prolongado, estaremos diante de um novo princípio: o Princípio da Reversibilidade. Isso quer dizer que as alterações benéficas alcançadas pelos exercícios podem desaparecer parcialmente ou totalmente quando paramos de nos exercitar.

 

treinamento-3

 

Muitas vezes o questionamento que se faz, diante das interrupções voluntárias ou não, ocasionadas por períodos de férias, viagens, compromissos sociais, lesões osteomusculares, quadros infecciosos etc, é: o que acontece com nosso organismo quando interrompemos a atividade física programada? Essa pergunta depende de quão condicionado você é, por quanto tempo você parou e se a interrupção foi parcial ou total. Enfim, muitas variáveis são necessárias para responder a esse questionamento. Normalmente, os exercícios físicos são capazes por adaptações mais agudas (de rápido resultado) e adaptações mais tardias (resultados tardios).

 

Dentre as adaptações mais imediatas, obtidas após exercícios físicos, destaca-se a queda da pressão arterial, também chamada de Hipotensão pós-exercício (HPE). Sabe-se que os exercícios físicos podem causar uma queda da pressão arterial nas primeiras horas depois de realizada uma caminhada ou corrida de 30 minutos, uma sessão de spinning ou mesmo 50 minutos de academia, dentre outras diversas modalidades de atividades físicas. Ou seja, o corpo responde com queda da pressão arterial nas primeiras horas e, alguns trabalhos demonstram que essas alterações podem se prolongar por até 24horas ou mais, dependendo da intensidade do estímulo oferecido ao corpo.

Hoje, dados científicos demonstram a capacidade dos exercícios físicos regulares, sejam eles do tipo aeróbio, sejam do tipo de força (musculação), participarem o tratamento da hipertensão arterial ou da pressão arterial limítrofe (pré-hipertensão).

 

treinamento-2

 

Sendo assim, algumas sociedades médicas recomendam que não se deve ficar mais de 48horas sem praticar exercícios físicos regulares. Da mesma maneira, adaptações mais tardias, a partir de 8 a 12 semanas de treinamento, podem causar ganhos relacionados à melhora do perfil lipídico (aumento nas concentrações do bom colesterol, chamado de HDL) e diminuição dos níveis de glicose no sangue.

 

O exercício físico, nesse caso, atuaria na prevenção e tratamento do diabetes e também como agente fundamental para controle dos níveis de gordura no organismo. Por outro lado, períodos de treinamento ainda mais prolongados e sistematizados podem gerar benefícios significativos na capacidade de realização de exercícios físicos, melhorando o que chamamos de consumo máximo de oxigênio. Esse termo pode ser parcialmente compreendido como a capacidade do corpo em tolerar exercícios prolongados, como uma corrida de rua, aulas de spinning, jump ou trekkings com longas subidas. Grande parte dos efeitos benéficos do treinamento retorna aos níveis anteriores ao treinamento, dentro de 4 a 8 semanas de destreinamento.

 

treinamento

 

Uma alternativa para manter os ganhos obtidos por vários meses é lançar mão de programas de manutenção compostos por 1 ou 2 sessões de exercícios por semana. Isso quer dizer que, caso você tenha que fazer uma viagem, ficar fora de seu local de treinamento por alguns dias ou tenha algum outro compromisso social que tome um pouco mais seu tempo durante alguns dias, tente, pelo menos, fazer exercícios por 1 a 2 dias na semana. Isso pode atenuar suas perdas em relação à força muscular, capacidade aeróbia e flexibilidade.

 

Estudos têm mostrado que você pode manter o seu nível de condicionamento físico, quando houver necessidade em alterar ou reduzir a programação habitual, por até vários meses. Uma das formas encontradas é se exercitar em torno de 70% do seu consumo máximo de oxigênio, também chamado de VO2 máximo, por pelo menos, uma vez por semana. Daí a importância do profissional de educação física em orientá-lo adequadamente em como fazer isso da maneira correta.

 

Em um estudo espanhol de 2014 publicado na revista Nutrition, Metabolism and Cardiovascular Diseases, realizado com pessoas obesas (com idade média de 52 anos) que fizeram treinamento físico aeróbio por 4 meses, foram demonstrados benefícios na capacidade aeróbia, aumento do HDL (“bom colesterol”), queda da pressão arterial, diminuição da circunferência da cintura e melhor controle da glicose.

 

Em apenas 1 mês de interrupção do treinamento, constatou-se perda dos benefícios, que se mostraram mais acentuados nos ganhos aeróbicos, no controle da glicose  e nos níveis do colesterol HDL.

 

treinamento-5

 

Importante ressaltar também que atletas profissionais ou mesmo esportistas amadores treinados por um período prolongado (ex: corredores de rua) apresentam uma queda mais gradual da capacidade física ao pararem de se exercitar, quando comparados com praticantes menos experientes. Por exemplo, estudos descobriram que quando os corredores bem treinados, ciclistas, ou nadadores suspendem totalmente seus treinos, eles perdem, em média, apenas um pouco mais de metade dos seus ganhos no condicionamento aeróbico em cerca de 3 meses. Em contraste, quando as pessoas sedentárias são treinadas em bicicleta ergométrica por 2 meses, existem ganhos da capacidade aeróbica que são totalmente perdidos quando a atividade é interrompida pelos mesmos 2 meses.

 

Se você parar de se exercitar completamente durante vários meses, é difícil prever exatamente quanto tempo levará para retornar ao seu antigo nível de condicionamento físico. Depois de um intervalo de três meses, é improvável que atletas ou esportistas bem treinados voltem à condição de pico em apenas uma semana. Em alguns atletas podem ser necessários até três meses para recuperar todo o seu condicionamento. O tempo que leva para recuperar a forma física parece depender da capacidade aeróbia original e por quanto tempo você parou de se exercitar.

 

Se você era muito bem condicionado antes de sua paradinha, ótimo! Provavelmente seu retorno será mais rápido. Se você conseguiu um certo ritmo, mas ainda não está com a capacidade física em níveis muito bons, pense bem antes de parar totalmente. Seu retorno poderá ser um pouco mais lento e demandará uma grande dose de força de vontade!

Dr. Marconi Gomes da Silva
Cardiologista e médico do Esporte da Clínica SPORTIF
Membro diretor da Sociedade Mineira de Medicina do Exercício e do Esporte – SMEXE
Membro diretor da Comissão de Cardiologia do Esporte da Sociedade Mineira de Cardiologia – SMC

 

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