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Efeito de diferentes protocolos de treino na força máxima dos membros superiores e inferiores em contexto Fitness
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Abstract(s)
O objetivo do estudo foi analisar o efeito de 6 semanas de treino de força constituído por diferentes protocolos no desenvolvimento da força máxima (1RM: repetição máxima) dos membros superiores e inferiores. Os diferentes protocolos de treino foram selecionados de forma aleatória (treino concorrente ou em circuito, força explosiva ou hipertrofia muscular). Os sujeitos (n=30; 1.68±0.09 m, 67.00±19.20 kg e IMC 25.00±3.00 kg/m2) foram organizados em grupos de 2 elementos, tendo realizado o programa de treino uma vez por semana com prescri-ção estruturada e organizada, de acordo com as referências científicas da metodologia de treino aplicada aos diferentes protocolos executados. Recorreu-se à avaliação da força máxima no exercício de supino (1RMSUP) e na prensa de pernas (1RMPR) antes e após as 6 semanas de treino. Após o período de intervenção todos os grupos de treino melhoraram significativamente (P<0.05, 1RMSUP: 19.1% e 1RMPR: 20.3%). No pré-teste e no pós-teste a força máxima dos membros superiores, foi 10% inferior à força total obtida nos membros inferiores. Por fim, o treino concorrente mostrou ser o mais efetivo na melhoria da performance muscular total (1RMSUP: 21.6% e 1RMPR: 68.8%). A melhoria da força muscular nos membros superiores e inferiores em jovens deve incluir o desenvolvimento na mesma sessão de treino, exercícios de força e predominantemente aeróbios.
The objective of this study was to analyze the effect of 6 weeks of strength train-ing performed by different protocols on the development of maximum strength (one maximum repetition) of upper and lower limbs. The different training proto-cols were selected randomly (concurrent training or in circuit, explosive strength or muscle hypertrophy). The subjects (n=30; 1.68±0.09 m, 67.00±19.20 kg and BMI 25.00±3.00 kg/m2) were organized into groups of 2 elements, having per-formed the training program once a week with structured and organized sessions, according to the scientific references of training methodology applied to the dif-ferent protocols. Maximum strength was evaluated in bench press (1RMSUP) and in leg press (1RMPR) before and after the 6 weeks of training. After the intervention period all training groups improved significantly (P<0.05, 1RMSUP: 19.1% e 1RMPR: 20.3%). At pre-test and post-test the maximum strength of the upper limbs were 10% lower than the total strength obtained in the lower limbs. Finally, con-current training proved to be the most effective in improving muscular perfor-mance (1RMSUP: 21.6% e 1RMPR: 68.8%). The improvement in muscle strength in the upper and lower limbs in young people should include the development in the same workout, strength exercises and predominantly aerobic.
The objective of this study was to analyze the effect of 6 weeks of strength train-ing performed by different protocols on the development of maximum strength (one maximum repetition) of upper and lower limbs. The different training proto-cols were selected randomly (concurrent training or in circuit, explosive strength or muscle hypertrophy). The subjects (n=30; 1.68±0.09 m, 67.00±19.20 kg and BMI 25.00±3.00 kg/m2) were organized into groups of 2 elements, having per-formed the training program once a week with structured and organized sessions, according to the scientific references of training methodology applied to the dif-ferent protocols. Maximum strength was evaluated in bench press (1RMSUP) and in leg press (1RMPR) before and after the 6 weeks of training. After the intervention period all training groups improved significantly (P<0.05, 1RMSUP: 19.1% e 1RMPR: 20.3%). At pre-test and post-test the maximum strength of the upper limbs were 10% lower than the total strength obtained in the lower limbs. Finally, con-current training proved to be the most effective in improving muscular perfor-mance (1RMSUP: 21.6% e 1RMPR: 68.8%). The improvement in muscle strength in the upper and lower limbs in young people should include the development in the same workout, strength exercises and predominantly aerobic.
Description
Keywords
Treino Força explosiva Força máxima Jovens Hipertrofia Concorrente Circuito Training Explosive strength Maximal strength Youth Hypertrophy Concurrent Circuit
Citation
Publisher
Escola Superior de Educação, Instituto Politécnico de Setúbal