{"id":20080,"date":"2019-08-23T11:56:15","date_gmt":"2019-08-23T11:56:15","guid":{"rendered":"https:\/\/blogs.funiber.org\/pt\/?p=20080"},"modified":"2019-08-21T12:25:54","modified_gmt":"2019-08-21T12:25:54","slug":"funiber-frequencia-treino","status":"publish","type":"post","link":"https:\/\/www.funiber.blog\/pt\/esportes\/2019\/08\/23\/funiber-frequencia-treino","title":{"rendered":"A frequ\u00eancia ideal para quem n\u00e3o est\u00e1 habituado ao treino de for\u00e7a"},"content":{"rendered":"<h2>Estudo sugere frequ\u00eancia menor para quem n\u00e3o tem o h\u00e1bito ao treino de for\u00e7a mas quer ganhar m\u00fasculo e aumentar a for\u00e7a<\/h2>\n<p>Qual seria a frequ\u00eancia ideal para um treino de for\u00e7a entre pessoas sem o h\u00e1bito de treinar? Geralmente, recomenda-se um treinamento de for\u00e7a em 8 a 12 repeti\u00e7\u00f5es m\u00e1ximo (RM) para quem quer ganhar m\u00fasculo e for\u00e7a.<!--more--><\/p>\n<p>Mas para quem tem necessidades especiais, pacientes ou pessoas que n\u00e3o t\u00eam o h\u00e1bito da pr\u00e1tica regular f\u00edsica, faltam estudos que determinem uma frequ\u00eancia adequada, sem comprometer o corpo.<\/p>\n<p>Um estudo recente buscou conhecer os efeitos de programas de treino de for\u00e7a igual, mas em frequ\u00eancia diferente, sobre o tamanho muscular e a for\u00e7a. Os resultados do estudo sugerem que para sujeitos n\u00e3o treinados, o ideal seria manter 3 sess\u00f5es de for\u00e7a por semana, com duas s\u00e9ries de 12 repeti\u00e7\u00f5es (em 67% 1 RM), com o objetivo de aumentar a massa e a for\u00e7a muscular.<\/p>\n<p>Os autores acreditam que esta frequ\u00eancia minimizaria a fadiga provocada por uma sess\u00e3o mais intensa, como a de 6 s\u00e9ries de 12 repeti\u00e7\u00f5es, oferecendo resultados similares para o aumento do tamanho do m\u00fasculo\u00a0 e da for\u00e7a.<\/p>\n<p>O estudo ressalta a import\u00e2ncia de considerar a vari\u00e1vel frequ\u00eancia como fator importante que pode variar segundo o estado de treino de cada um. Outro fator que tamb\u00e9m deve ser levando em considera\u00e7\u00e3o \u00e9 a intensidade.<\/p>\n<p>Com o <a href=\"https:\/\/www.funiber.org.br\/mestrado-em-otimizacao-em-rendimento-esportivo\">Mestrado em Otimiza\u00e7\u00e3o em Rendimento Esportivo<\/a>, patrocinado pela <a href=\"https:\/\/www.funiber.org.br\" target=\"_blank\" rel=\"noopener noreferrer\">FUNIBER<\/a>, os profissionais podem ampliar o conhecimento sobre as tend\u00eancias mais recentes para o treinamento e melhoria da condi\u00e7\u00e3o f\u00edsica, bem como nos elementos transversais que complementam o rendimento esportivo.<\/p>\n<p>Fonte: <a href=\"https:\/\/www.fisiologiadelejercicio.com\/frecuencia-de-entrenamiento-de-fuerza-en-relacion-con-la-ganancia-de-fuerza-en-personas-no-entrenadas\/\">Frecuencia de entrenamiento de fuerza en relaci\u00f3n con la ganancia de fuerza en personas no entrenadas<\/a><\/p>\n<p>Estudo: <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2018.00744\/full\">Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training<\/a><\/p>\n<p>Foto: Todos os direitos reservados<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Estudo sugere frequ\u00eancia menor para quem n\u00e3o tem o h\u00e1bito ao treino de for\u00e7a mas quer ganhar m\u00fasculo e aumentar a for\u00e7a Qual seria a frequ\u00eancia ideal para um treino de for\u00e7a entre pessoas sem o h\u00e1bito de treinar? Geralmente, recomenda-se um treinamento de for\u00e7a em 8 a 12 repeti\u00e7\u00f5es m\u00e1ximo (RM) para quem quer [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":20082,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_newsletter_tier_id":0,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[4],"tags":[152,1242,855,285,408,483,119,5448,248,911,671,324,641,255,3729,113,3167,126,296,995],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A frequ\u00eancia ideal para quem n\u00e3o est\u00e1 habituado ao treino de for\u00e7a<\/title>\n<meta name=\"description\" content=\"Estudo sugere frequ\u00eancia menor para quem n\u00e3o tem o h\u00e1bito ao treino de for\u00e7a mas quer ganhar m\u00fasculo e aumentar a for\u00e7a\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A frequ\u00eancia ideal para quem n\u00e3o est\u00e1 habituado ao treino de for\u00e7a\" \/>\n<meta property=\"og:description\" content=\"Estudo sugere frequ\u00eancia menor para quem n\u00e3o tem o h\u00e1bito ao treino de for\u00e7a mas quer ganhar m\u00fasculo e aumentar a for\u00e7a\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blogs.funiber.org\/pt\/esportes\/2019\/08\/23\/funiber-frequencia-treino\" \/>\n<meta property=\"og:site_name\" content=\"FuniBlogs - FUNIBER\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/funiber\" \/>\n<meta property=\"article:published_time\" content=\"2019-08-23T11:56:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-08-21T12:25:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blogs.funiber.org\/pt\/wp-content\/uploads\/2019\/08\/funiber-frequencia-forca.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Michelle\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@FUNIBER\" \/>\n<meta name=\"twitter:site\" content=\"@FUNIBER\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Michelle\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. tempo de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blogs.funiber.org\/pt\/esportes\/2019\/08\/23\/funiber-frequencia-treino#article\",\"isPartOf\":{\"@id\":\"https:\/\/blogs.funiber.org\/pt\/esportes\/2019\/08\/23\/funiber-frequencia-treino\"},\"author\":{\"name\":\"Michelle\",\"@id\":\"https:\/\/blogs.funiber.org\/pt\/#\/schema\/person\/a1eaaa5e57eac866a8c5946946bcf80d\"},\"headline\":\"A frequ\u00eancia ideal para quem n\u00e3o est\u00e1 habituado ao treino de for\u00e7a\",\"datePublished\":\"2019-08-23T11:56:15+00:00\",\"dateModified\":\"2019-08-21T12:25:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blogs.funiber.org\/pt\/esportes\/2019\/08\/23\/funiber-frequencia-treino\"},\"wordCount\":353,\"publisher\":{\"@id\":\"https:\/\/blogs.funiber.org\/pt\/#organization\"},\"keywords\":[\"Atividade f\u00edsica\",\"Bolsas\",\"Doutorado\",\"Educa\u00e7\u00e3o\",\"Educa\u00e7\u00e3o a Dist\u00e2ncia\",\"Esporte\",\"Estudos\",\"frequ\u00eancia\",\"Funiber\",\"FUNIBER Opini\u00f5es\",\"mestrado\",\"M\u00fasculo\",\"Opini\u00e3o FUNIBER\",\"Opini\u00f5es Funiber\",\"Repeti\u00e7\u00f5es\",\"Sa\u00fade\",\"s\u00e9ries\",\"Treinamento\",\"Treino\",\"Treino de for\u00e7a\"],\"articleSection\":[\"Esportes\"],\"inLanguage\":\"pt-BR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blogs.funiber.org\/pt\/esportes\/2019\/08\/23\/funiber-frequencia-treino\",\"url\":\"https:\/\/blogs.funiber.org\/pt\/esportes\/2019\/08\/23\/funiber-frequencia-treino\",\"name\":\"A frequ\u00eancia ideal para quem n\u00e3o est\u00e1 habituado ao treino de for\u00e7a\",\"isPartOf\":{\"@id\":\"https:\/\/blogs.funiber.org\/pt\/#website\"},\"datePublished\":\"2019-08-23T11:56:15+00:00\",\"dateModified\":\"2019-08-21T12:25:54+00:00\",\"description\":\"Estudo sugere frequ\u00eancia menor para quem n\u00e3o tem o h\u00e1bito ao treino de for\u00e7a mas quer ganhar m\u00fasculo e aumentar a for\u00e7a\",\"breadcrumb\":{\"@id\":\"https:\/\/blogs.funiber.org\/pt\/esportes\/2019\/08\/23\/funiber-frequencia-treino#breadcrumb\"},\"inLanguage\":\"pt-BR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blogs.funiber.org\/pt\/esportes\/2019\/08\/23\/funiber-frequencia-treino\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blogs.funiber.org\/pt\/esportes\/2019\/08\/23\/funiber-frequencia-treino#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"In\u00edcio\",\"item\":\"https:\/\/blogs.funiber.org\/pt\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"A frequ\u00eancia ideal para quem n\u00e3o est\u00e1 habituado ao treino de for\u00e7a\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blogs.funiber.org\/pt\/#website\",\"url\":\"https:\/\/blogs.funiber.org\/pt\/\",\"name\":\"FuniBlogs - 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