Cardíacos Podem Dançar?
O setor de musculação é um dos mais importantes em qualquer academia. Em muitas situações a musculação é a única forma de atividade física que as pessoas conseguem realizar confortavelmente.
Isso ocorre porque nesta modalidade podemos adequar a posição do corpo, a direção do movimento, a velocidade de execução, a quantidade de carga, a aceleração e desaceleração do movimento, o intervalo de recuperação… enfim, praticamente todas as variáveis.
Apesar da musculação ser muito divulgada como uma prática para obtenção do ganho de força e massa muscular, geralmente nos esquecemos de sua importância fora do ambiente das academias e salas de musculação.
Além dos ganhos de massa e força muscular a musculação vem sendo aplicada para vários outros objetivos como auxiliar no tratamento e prevenção de doenças cardiovasculares, sobrepeso e obesidade, diabéticos, recuperação de pacientes e diversas outras doenças.
Com o crescimento pela busca de um estilo de vida “saudável” houve uma banalização da musculação. É muito comum presenciar nas academias uma prática equivocada da musculação desconsiderando suas variáveis.
Pessoas executando movimentos “malabarísticos” , descansando mais tempo do que deveriam, levantando cargas inadequadas, dentre outras aberrações que vemos diariamente.
Portanto a Musculação está entre um dos melhores Exercícios Para Coração.
Problemas do coração
Arritimias, “coração grande”, pós infartados… todos os portadores dessas “enfermidades” podem se beneficiar dos exercícios com pesos. Obviamente deverão ser avaliados por um médico que cuidará das especificidades dos seus problemas.
Não podemos generalizar afirmando que todos podem praticar exercícios com pesos assim como dizer que de forma alguma poderão realizar esta prática.
O que sabemos é que, a cada dia, mais e mais pessoas se beneficiam da prática da musculação, seja ela com fins de prevenção ou de tratamento.
Exercícios Aeróbios
Atualmente o exercício aeróbico de moderada intensidade é a principal modalidade de exercício sugerida pelas diretrizes internacionais para promoção da saúde cardiovascular e sua prática tem sido o foco de grande parte dos estudos, principalmente para a redução dos fatores de risco.
Musculação
No entanto, há evidências para suportar que a musculação também promova reduções nos fatores de risco cardiovascular com diminuição da pressão arterial de repouso.
Além de promover a redução dos fatores de risco cardiovascular a musculação traz diversos benefícios na saúde metabólica, na capacidade funcional e na composição corporal.
Esta informação torna-se importante, já que apesar da American Heart Association e do American College of Sports Medicine aprovarem a inclusão da musculação como parte integrante de um programa de exercícios para a promoção da saúde e prevenção das doenças cardiovasculares, a musculação ainda é subvalorizada nas prescrições principalmente com relação ao uso correto de todas as suas variáveis.
Prescrição
A prescrição da musculação recomendada para alteração dos fatores de risco cardiovascular é de moderada intensidade utilizando baixas cargas e alto número de repetições, com frequência de 2 e 3 vezes por semana, de 8 a 10 exercícios que envolvam os principais grupos musculares por meio de 1 a 3 séries de 12 a 15 repetições submáximas.
No entanto estudos recentes tem demonstrado que executar o treinamento com alto número de repetições e baixa carga pode gerar maior estresse cardiovascular e desconforto no praticante, incluindo em populações com alguma doença cardíaca já estabelecida como a hipertensão.
Neste sentido os resultados globais da maioria dos estudos sugerem que a musculação promove pequenas reduções da pressão arterial.
Embora essas pequenas reduções após o treino, como as encontradas no estudo de Kelley e Kelley (2000), podem fazer diferença na redução da morbidade e mortalidade por doença cardiovascular e diminuição do risco de acidente vascular cerebral e doença coronária
Quem Tem Problema De Coração Pode Fazer Academia?
Conclusão
Em suma podemos concluir que a musculação é uma excelente forma de melhorar a saúde de idosos e pessoas debilitadas, além de uma alternativa segura em relação aos parâmetros cardiovasculares, desde que avaliados suas inúmeras variáveis e combinações possíveis de forma individualizada.
Idosos e pessoas debilitadas precisam de força e flexibilidade para as tarefas do dia a dia como carregar sacolas, subir escadas ou simplesmente caminhar. A musculação bem executada trará todos esses benefícios ao praticante de forma muito segura.
Cardíacos Podem Dançar?
Referências
CORNELISSEN, V. A. et al. Impact of resistance training on blood pressure and other cardiovascular risk factors: a meta-analysis of randomized, controlled trials. Hypertension, v. 58, n. 5, p. 950-8, Nov 2011. ISSN 0194-911x.
FAGARD, R. H.; CORNELISSEN, V. A. Effect of exercise on blood pressure control in hypertensive patients. Eur J Cardiovasc Prev Rehabil, v. 14, n. 1, p. 12-7, Feb 2007. ISSN 1741-8267 (Print)
1741-8267.
FISHER, J. P.; STEELE, J. Heavier and lighter load resistance training to momentary failure produce similar increases in strength with differing degrees of discomfort. Muscle Nerve, v. 56, n. 4, p. 797-803, Oct 2017. ISSN 0148-639x.
KELLEY, G. A.; KELLEY, K. S. Progressive resistance exercise and resting blood pressure : A meta-analysis of randomized controlled trials. Hypertension, v. 35, n. 3, p. 838-43, Mar 2000. ISSN 0194-911x.
MANCIA, G. et al. 2013 ESH/ESC Practice Guidelines for the Management of Arterial Hypertension. Blood Press, v. 23, n. 1, p. 3-16, Feb 2014. ISSN 0803-7051.
PESCATELLO, L. S. et al. American College of Sports Medicine position stand. Exercise and hypertension. Med Sci Sports Exerc, v. 36, n. 3, p. 533-53, Mar 2004. ISSN 0195-9131 (Print)
0195-9131.
ROSSI, A. M. et al. The evolution of a Canadian Hypertension Education Program recommendation: the impact of resistance training on resting blood pressure in adults as an example. Can J Cardiol, v. 29, n. 5, p. 622-7, May 2013. ISSN 0828-282x.
VALE, A. F. et al. Acute effects of different resistance training loads on cardiac autonomic modulation in hypertensive postmenopausal women. v. 16, n. 1, p. 240, Aug 30 2018. ISSN 1479-5876.
Cardíacos Podem Dançar?
Márcio Motta
- Graduado em E.F. – UFMG
- Pós-Graduado – Atividade Física Para Grupos Especiais – USP / Nutrição – UVA/ Atividade Física Personalizada – UVA
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- Mais de 30 anos atuando na área
- Atuou como preparador físico das equipes de futebol em Carajás-PA – CVRD
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