{"id":25001,"date":"2021-08-23T08:31:32","date_gmt":"2021-08-23T13:31:32","guid":{"rendered":"https:\/\/blogs.funiber.org\/pt\/?p=25001"},"modified":"2021-08-23T08:31:32","modified_gmt":"2021-08-23T13:31:32","slug":"funiber-preparar-caminhadas","status":"publish","type":"post","link":"https:\/\/www.funiber.blog\/pt\/esportes\/2021\/08\/23\/funiber-preparar-caminhadas","title":{"rendered":"Como se preparar para grandes caminhadas?"},"content":{"rendered":"<h2><b>A <\/b><a href=\"https:\/\/www.sermef.es\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Sociedade Espanhola de Reabilita\u00e7\u00e3o e Medicina F\u00edsica (SERMEF)<\/b><\/a><b> oferece recomenda\u00e7\u00f5es para pessoas que desejam fazer caminhadas mais longas.<\/b><\/h2>\n<p><!--more--><\/p>\n<p><span style=\"font-weight: 400;\">Embora a ag\u00eancia concentre-se principalmente na prepara\u00e7\u00e3o do Caminho de Santiago, uma das rotas mais comuns para peregrinos na Espanha, suas indica\u00e7\u00f5es podem ser extrapoladas para qualquer caminhada.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Esta institui\u00e7\u00e3o lembra que o teletrabalho e as restri\u00e7\u00f5es, que marcaram este ano e meio a pandemia de Covid-19, t\u00eam causado uma <\/span><b>diminui\u00e7\u00e3o da aptid\u00e3o f\u00edsica<\/b><span style=\"font-weight: 400;\">, raz\u00e3o pela qual sugerem a quem deseja realizar percursos de certa extens\u00e3o antes prepara\u00e7\u00e3o.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A SERMEF recomenda \u201ccaminhar gradativamente diariamente para come\u00e7ar a recuperar a forma, at\u00e9 atingir uma marcha moderada e exerc\u00edcios de tonifica\u00e7\u00e3o do quadr\u00edceps, isquiotibiais e gl\u00fateos principalmente\u201d.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Al\u00e9m dessa prepara\u00e7\u00e3o, \u00e9 importante realizar um <\/span><b>treinamento axial<\/b><span style=\"font-weight: 400;\"> de costas, para poder suportar o peso da mochila durante as caminhadas. Especialistas alertam que a mochila n\u00e3o deve ultrapassar 10% do peso da pessoa.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Al\u00e9m da mochila, \u00e9 imprescind\u00edvel ter um <\/span><b>bom cal\u00e7ado,<\/b><span style=\"font-weight: 400;\"> com sola dura, que suporte bem o p\u00e9 e que n\u00e3o seja novo.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">O uso de bast\u00f5es para caminhada tamb\u00e9m \u00e9 ben\u00e9fico, indica a SERMEF, para joelhos e tornozelos, \u201cliberando membros inferiores de at\u00e9 25% do seu peso\u201d.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A SERMEF incentiva a popula\u00e7\u00e3o a \u201caproveitar o bom tempo para regressar \u00e0 pr\u00e1tica de exerc\u00edcios f\u00edsicos ao ar livre pelos seus j\u00e1 conhecidos benef\u00edcios e o objetivo de fazer o Caminho de Santiago \u00e9 um incentivo fant\u00e1stico para isso\u201d.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Esta rota espanhola \u00e9 uma das muitas op\u00e7\u00f5es de caminhadas e esportes que existem em todo o mundo. A Trilha Inca (Peru), o Circuito W em Torres del Paine (Chile) ou a Rota de F\u00e1tima (Portugal) s\u00e3o outras op\u00e7\u00f5es para os caminhantes mais aventureiros.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/www.funiber.org.br\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">FUNIBER<\/span><\/a><span style=\"font-weight: 400;\"> patrocina uma ampla variedade de programas universit\u00e1rios com o objetivo de fornecer aos profissionais as informa\u00e7\u00f5es completas e atualizadas sobre o desempenho esportivo e a pr\u00e1tica de exerc\u00edcios f\u00edsicos. Um dos cursos oferecidos \u00e9 o <\/span><a href=\"https:\/\/www.funiber.org.br\/mestrado-em-atividade-fisica-e-saude\"><span style=\"font-weight: 400;\">Mestrado em Atividade F\u00edsica e Sa\u00fade.<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Fonte: <\/span><a href=\"https:\/\/www.sermef.es\/ahora-mas-que-nunca-es-importante-prepararse-si-se-va-a-realizar-el-camino-de-santiago-debido-al-aumento-del-sedentarismo-por-la-pandemia\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Ahora m\u00e1s que nunca es importante prepararse si se va a realizar el Camino de Santiago, debido al aumento del sedentarismo por la pandemia<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Foto: Todos os direitos reservados.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A Sociedade Espanhola de Reabilita\u00e7\u00e3o e Medicina F\u00edsica (SERMEF) oferece recomenda\u00e7\u00f5es para pessoas que desejam fazer caminhadas mais longas.<\/p>\n","protected":false},"author":10,"featured_media":25002,"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":[152,1242,749,7375,7378,228,855,285,408,483,119,248,911,671,641,255,570,7376,4631,7380,113,7379,7377],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - 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