{"id":8826,"date":"2024-07-10T07:30:00","date_gmt":"2024-07-10T10:30:00","guid":{"rendered":"https:\/\/totalpass.com\/?p=8826"},"modified":"2024-12-26T15:00:26","modified_gmt":"2024-12-26T18:00:26","slug":"overtraining-o-que-fazer-para-evitar","status":"publish","type":"post","link":"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/overtraining-o-que-fazer-para-evitar\/","title":{"rendered":"Overtraining: o que fazer para evitar?"},"content":{"rendered":"<p><iframe data-src=\"https:\/\/player.blogplay.com.br\/player\/2278?v=240823\" style=\"height: 180px; min-width: 100%; border:none;\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/p>\n\n\n\n<p>Caso seja praticante de alguma atividade f\u00edsica, n\u00f3s temos uma pergunta para te fazer: ao longo da sua rotina de treino, voc\u00ea acaba exagerando no volume e na intensidade sem o descanso adequado?&nbsp; Caso a resposta seja positiva, saiba que o <strong>overtraining<\/strong> \u00e9 mais comum do que muitas pessoas imaginam, considerando o excesso de exerc\u00edcios.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2024\/07\/overtraining.jpg\" alt=\"overtraining\" class=\"wp-image-8835 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/overtraining.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/overtraining-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>J\u00e1 ouviu falar em overtraining? Entenda como evitar!<\/figcaption><\/figure><\/div>\n\n\n\n<p>Para te ajudar a entender de uma vez por todas o que significa overtraining e todas as d\u00favidas sobre o assunto, confira os t\u00f3picos que ser\u00e3o abordados:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a href=\"#O-que-e-overtraining\">O que \u00e9 overtraining?<\/a><\/strong><\/li><li><strong><a href=\"#Como-saber-se-estou-em-overtraining\">Como saber se estou em overtraining?<\/a><\/strong><\/li><li><strong><a href=\"#Treinar-todos-os-dias-pode-causar-overtraining\">Treinar todos os dias pode causar overtraining?<\/a><\/strong><\/li><li><strong><a href=\"#Como-evitar-o-overtraining\">Como evitar o overtraining?<\/a><\/strong><\/li><\/ul>\n\n\n\n<p>Vamos l\u00e1?&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"O-que-e-overtraining\">O que \u00e9 overtraining?<\/h2>\n\n\n\n<p>A pr\u00e1tica regular de atividade f\u00edsica \u00e9 muito importante para quem deseja ter sa\u00fade, bem-estar e longevidade. No entanto, o excesso de exerc\u00edcios pode ser prejudicial ao corpo, sabia?&nbsp;<\/p>\n\n\n\n<p>O overtraining, tamb\u00e9m conhecido como treinamento exagerado, \u00e9 quando um praticante de atividade f\u00edsica, independente da modalidade, exagera na quantidade de exerc\u00edcios al\u00e9m do que o pr\u00f3prio corpo consegue aguentar, atrapalhando no desempenho e, sobretudo, nos resultados desejados entre um treino e outro.&nbsp;<\/p>\n\n\n\n<p>Al\u00e9m disso, est\u00e1 atrelado ao tempo de descanso. Afinal, assim como \u00e9 importante treinar, \u00e9 preciso descansar para que os m\u00fasculos se recuperem e desenvolvam corretamente, evitando problemas musculares.&nbsp;<\/p>\n\n\n\n<h1 class=\"wp-block-heading\" id=\"Como-saber-se-estou-em-overtraining\">Como saber se estou em overtraining?<\/h1>\n\n\n\n<p>Para entender se est\u00e1 ou n\u00e3o est\u00e1 sofrendo de overtraining, \u00e9 preciso conhecer os sintomas dessa condi\u00e7\u00e3o causada pelo excesso de exerc\u00edcios, n\u00e9? Ao conhec\u00ea-los, ser\u00e1 mais f\u00e1cil identificar o problema e, consequentemente, tomar as devidas provid\u00eancias.&nbsp;<\/p>\n\n\n\n<p>Segundo a profissional de educa\u00e7\u00e3o f\u00edsica Lais Aguiar, formada pela Universidade Presbiteriana Mackenzie, o sintoma mais comum \u00e9 a <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/dor-muscular-pos-treino-por-que-isso-acontece\/\" target=\"_blank\" rel=\"noreferrer noopener\">dor muscular<\/a><\/strong>, visto que, diferente das dores musculares p\u00f3s-treino, ela \u00e9 mais intensa e prolongada. \u201c\u00c9 como se n\u00e3o conseguisse se recuperar entre as sess\u00f5es de treino, sentindo-se totalmente fadigado, sem conseguir se dedicar durante o treino.\u201d<\/p>\n\n\n\n<p>Al\u00e9m disso, os m\u00fasculos ficam mais pesados do que o normal, impossibilitando o praticante de fazer exerc\u00edcios ou movimentos que est\u00e1 acostumado. Isso vale para treinos com intensidades menores tamb\u00e9m, viu? Por isso, \u00e9 importante prestar bastante aten\u00e7\u00e3o ao sentir esse sintoma.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2024\/07\/overtraining-homem-com-dor-muscular.jpg\" alt=\"homem com dor muscular\" class=\"wp-image-8836 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/overtraining-homem-com-dor-muscular.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/overtraining-homem-com-dor-muscular-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>Al\u00e9m da dor muscular, outros sintomas do overtraining podem afetar o bem-estar do atleta. Confira!<\/figcaption><\/figure><\/div>\n\n\n\n<p>A seguir, n\u00f3s separamos outros sintomas associados ao overtraining:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Irritabilidade;<\/li><li>Constipa\u00e7\u00e3o;<\/li><li>Perda de peso;<\/li><li>Falta de apetite;<\/li><li>Cansa\u00e7o constante;<\/li><li>Dificuldade para dormir;<\/li><li><strong><a href=\"https:\/\/totalpass.com\/br\/blog\/saude\/cefaleia-o-que-e\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dores de cabe\u00e7a recorrentes<\/a><\/strong>;<\/li><li>Perda da performance intelectual;<\/li><li>Entre outros.<\/li><\/ul>\n\n\n\n<p>A <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/dia-do-profissional-de-educacao-fisica\/\" target=\"_blank\" rel=\"noreferrer noopener\">profissional de educa\u00e7\u00e3o f\u00edsica <\/a><\/strong>comenta que alguns praticantes podem desenvolver alguns outros problemas de sa\u00fade, como, por exemplo, frequ\u00eancia card\u00edaca elevada mesmo em repouso, <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/oscilacao-de-humor-conheca-as-principais\/\" target=\"_blank\" rel=\"noreferrer noopener\">mudan\u00e7a de humor<\/a><\/strong> e queda de resist\u00eancia imunol\u00f3gica.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Treinar-todos-os-dias-pode-causar-overtraining\">Treinar todos os dias pode causar overtraining?<\/h2>\n\n\n\n<p>Ser\u00e1 que treinar todos os dias pode causar overtraining? A resposta \u00e9 que pode, mas depende! \u201cTudo vai depender da intensidade dos treinos, do planejamento, da divis\u00e3o das sess\u00f5es de treinamento e do descanso entre elas. Ent\u00e3o v\u00e1rios fatores dever\u00e3o ser considerados\u201d, comenta Lais.<\/p>\n\n\n\n<p>Geralmente, o overtraining acontece com atletas de alta performance, ou seja, aquelas pessoas que treinam v\u00e1rias vezes em um \u00fanico dia e com longa dura\u00e7\u00e3o, como maratonistas e ciclistas. No entanto, isso n\u00e3o significa que um atleta iniciante de <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/beneficios-da-musculacao\/\" target=\"_blank\" rel=\"noreferrer noopener\">muscula\u00e7\u00e3o<\/a><\/strong> ou <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/crossfit-o-que-e\/\" target=\"_blank\" rel=\"noreferrer noopener\">cross training<\/a><\/strong>, por exemplo, n\u00e3o possa sofrer desse problema.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Como-evitar-o-overtraining\">Como evitar o overtraining?<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2024\/07\/overtraining-beber-agua.jpg\" alt=\"overtraining beber \u00e1gua\" class=\"wp-image-8837 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/overtraining-beber-agua.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/overtraining-beber-agua-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>Quer prevenir o overtraining? Confira algumas dicas!<\/figcaption><\/figure><\/div>\n\n\n\n<p>O primeiro passo para evitar o overtraining \u00e9 buscar um profissional de educa\u00e7\u00e3o f\u00edsica para te auxiliar durante a sua rotina de treino, independente de qual seja o esporte escolhido, uma vez que todas as modalidades possuem um plano de treinamento voltado \u00e0s necessidades individuais de cada aluno.&nbsp;<\/p>\n\n\n\n<p>Lais complementa: \u201cperiodizar bem os treinos, ajustar volume e intensidade dos treinos constantemente, obedecer o intervalo entre as sess\u00f5es de treino, entre outros fatores importantes.\u201d<\/p>\n\n\n\n<p>Outro ponto importante \u00e9 respeitar o pr\u00f3prio limite e, se poss\u00edvel, jamais seguir o treino de outra pessoa, visto que um corpo \u00e9 diferente do outro. Por fim, lembre-se de ter uma <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/alimentacao-saudavel-o-que-e\/\" target=\"_blank\" rel=\"noreferrer noopener\">alimenta\u00e7\u00e3o saud\u00e1vel<\/a><\/strong>, <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/importancia-de-beber-agua\/\" target=\"_blank\" rel=\"noreferrer noopener\">consumir bastante \u00e1gua<\/a><\/strong> e ter boas noites de sono.&nbsp;<\/p>\n\n\n\n<p>Em casos de overtraining, \u00e9 importante se atentar ao tempo de recupera\u00e7\u00e3o muscular, por isso, repouso completo. Ao voltar para a rotina de treino, ajuste a intensidade do treinamento, combinado?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Caso seja praticante de alguma atividade f\u00edsica, n\u00f3s temos uma pergunta para te fazer: ao longo da sua rotina de treino, voc\u00ea acaba exagerando no volume e na intensidade sem o descanso adequado?&nbsp; Caso a resposta seja positiva, saiba que o overtraining \u00e9 mais comum do que muitas pessoas imaginam, considerando o excesso de exerc\u00edcios. [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":8835,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20],"tags":[53,366,1231,2344,749,41],"class_list":["post-8826","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-atividade-fisica","tag-atividade-fisica","tag-descanso","tag-dor-muscular","tag-overtraining","tag-profissional-de-educacao-fisica","tag-treino"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Overtraining: entenda o que \u00e9 e como prevenir | TotalPass<\/title>\n<meta name=\"description\" content=\"Overtraining \u00e9 o treinamento exagerado que ultrapassa os limites do corpo e pode trazer problemas \u00e0 sa\u00fade. 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