Pensando sobre treinos longos, as pessoas sempre me perguntam se deveriam fazer “cardio”além do treino da JB, principalmente aqueles que querem perder as gordurinhas indesejáveis. Minha reação é sempre perguntar: “O cardio tradicional estava funcionando para você antes do CrossFit?”
Aquela ideia de correr longas distancias com intensidade baixa ( LONG SLOW DISTANCE) para queimar gordura está dentro do que chamamos de sabedoria popular e está ultrapassada nos dias de hoje. Há uma quebra de paradigma aqui pessoal. Muito do que vocês sabem sobre saúde e condicionamento caiu por terra. Sei que isso pode dar um nó na cabeça de vocês mas “cardio” por períodos prolongados e lento (LSD) é notícia velha e pode até lhe fazer mal.
O que é o LSD realmente? O long slow distance exercise pode vir de varias maneiras como: corrida, ciclismo, remo e até mesmo o CrossFit (aqueles wods que demoram 45 minutos ou mais).
A maioria dos treinos da CrossFit JB são diferentes: vamos fornecer uma base de força com condicionamento que exija tiros de velocidade. Períodos de trabalho mais curtos e geralmente com intervalos de descanso para que o atleta possa se recuperar e consiga performar em alta intensidade novamente. A maioria (não todos) exercícios da JB levam menos de 15 minutos de trabalho , quando não o tempo total do treino.
Toda vez que você fica em zonas de batimento cardíaco mais baixo como em repouso ou fazendo LSD você utiliza mais gordura em relação ao carboidrato . Durante o WOD no entanto , a maior fonte de energia utilizada é o carboidrato. O Dr. Holden MacRae, professor de medicina esportiva da Universidade de Pepperdine, explica: “A fonte de energia usada durante o treino de alta intensidade como CrossFit é proveniente de carboidratos ou glicogênio armazenado no nosso corpo. Durante o período de recuperação pós exercício, você tem uma troca. 90% da energia sendo usada no período de recuperação é proveniente do metabolismo de gordura. Quando você treina dessa forma, dia após dia, durante a recuperação enquanto o seu metabolismo ainda está elevado, você tem uma taxa altíssima de uso de gordura. Quando você produz esses altos níveis de oxigênio, o seu metabolismo se mantêm elevado por muito mais tempo. Se eu fizer uma sessão de treinamento de baixa intensidade em zona aeróbica na chamada zona de gordura, posso conseguir um metabolismo elevado por 20 minutos no máximo após o treino. Ao fazer uma sessão de treinamento como CrossFit, em alta intensidade por 20 minutos, por exemplo, eu consigo manter meu metabolismo elevado por muitas horas após o treino, com queima quase que exclusiva de gordura. Se eu fizer isso por um mês, dois meses, 6 meses, 1 ano….meu corpo vai mudar, em comparação a alguém que usa a técnica de zona de queima de gordura durante o exercício.”
LSD também aumenta os níveis de cortisol e insulina, hormônios que fazem seu corpo armazenar gordura, perder massa magra e tornar-se mais suscetível a infecções e lesões.Na CrossFit JB trabalhamos vias metabólicas diferentes que tendem a aumentar a capacidade aeróbia e a produção natural de hormônio do crescimento o GH.
Por ultimo, LSD enfatiza a quantidade de movimento (distância, alto volume, etc …) sobre a qualidade do movimento – que pode reforçar padrões de movimento pobres. Na JB os exercícios tendem a incluir menos volume e maior intensidade (peso mais pesado e / ou durações de trabalho mais curtos). Focando em levantar pesos maiores, começamos a nos prender na qualidade do movimento e nos ajuda a enfatizar a mecânica correta e a boa tecnica. Pense assim: você não necessita de uma boa precisão pra fazer um arranco com 25 kg. Mas se for levantar 50kg do chão pra cima da sua cabeça você provavelmente necessita se mover com mais qualidade e precisão.
Para mim, a escolha é óbvia. Gaste o seu tempo valioso em exercícios curtos e intensos para aumentar a capacidade aeróbica, treinar o seu corpo a queimar gordura como combustível, aumentar a massa magra e mover-se de forma segura e eficiente. Se tiver algum tempo livre gaste-o na preparação de seus alimentos. (Lembre-se: nutrição é a melhor aliada para alterar a composição corporal). Se todas suas refeições estiverem planejadas e preparadas e se você ja estiver dormindo cerca de 8 horas por noite, e fizer os treinos inteiros da CrossFit JB, talvez vai precisar de mais algumas horinhas de descanso….rsrsrsrs
Bons treinos, boa semana e nos vemos na box.
Quem tiver interesse…assistam ao final do vídeo. A partir do minuto 8 😉
Referencias:
http://bsbcrossfit.com/estudo-metabolico-do-crossfit/#sthash.YKDIRlKS.dpuf
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