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Para saber em qual freqüência cardíaca máxima a ser atingida basta aplicar a fórmula de Karvonen que se baseia na seguinte equação:
FCmáx = 220 – idade
Em posse da FCmáx, estima-se a FC de treino conforme a intensidade em que se deseja treinar:
FCtrein = FCrep + [(FCmáx – FCrep) x % intensidade]
Onde:
FCrep: Frequência cardíaca de repouso. Freqüência aferida no primeiro minuto ao acordarFCmáx: 220 - idade% intensidade de treino:
Ex:Indivíduo de 25 anos de idade, freqüência cardíaca de repouso de 60 BPM, com limite inferior de treino de 60% de intensidade e limite superior de 85% de intensidade
FCmáx = 220 – idadeFCmáx = 220 – 25FC Max = 195 BPM (batimentos por minuto)
Limite inferior de treino (60%):
FCtrein = FCrep + [(FCmáx – FCrep) x % intensidade]FCtrein = 60 + [(195 – 60) x 0,6]Fctrein = 141 BPM
Limite superior de treino (85%):
FCtrein = FCrep + [(FCmáx – FCrep) x % intensidade]FCtrein = 60 + [(195 – 60) x 0,85]FCtrein = 174 BPM
ZONAS DE TREINAMENTO E SUAS CARACTERÍSTICAS
ZONA ALVO DE TREINAMENTO
INTENSIDADE (%)
Zona de Manutenção (restauração)
50 – 60%
Zona Aeróbia Lipolítica
60 – 70%
Zona do Limiar Aeróbio (aeróbio glicolítico)
70 – 80%
Zona Mista (limiar anaeróbio)
80 – 90%
Zona de Esforço Máximo
90 – 100%
Zona de Manutenção (restauração) – 50 a 60% da FCmáx
É a faixa de intensidade utilizada no trabalho com iniciantes ou no retorno das atividades após um período de interrupção, nas sessões de recuperação após um treino exaustivo, com grupos especiais ou aquecimento.
Zona Aeróbia Lipolítica – 60 a 70% da FCmáx
Essa faixa da intensidade é usada para melhorar o condicionamento físico aeróbio e programas de emagrecimento devido ao alto percentual de utilização das gorduras como substrato energético. Quanto maior for a duração do exercício, maior será o percentual de gordura usado como fonte energética.
Zona do Limiar Aeróbio (aeróbio glicolítico) – 70 a 80% da FCmáx
Essa zona é indicada para quem busca a melhoria da performance, pois provoca o aumento do VO2máx (consumo máximo de oxigênio). Sendo o substrato energético predominante o glicogênio.
O gasto calórico nessa intensidade é bem superior ao da Zona Aeróbia Lipolítica, tendo uma utilização total de gordura no exercício semelhante ao da zona anterior.
Zona Mista (limiar anaeróbio) – 80 a 90% da FCmáx
Os benefícios do treino nesta zona estão no aumento da capacidade do organismo em metabolizar o ácido lático, possibilitando ao indivíduo suportar por maior tempo, um determinado esforço em anaerobiose e como conseqüência, em condições favoráveis, a adversidade.
O limiar anaeróbio é o momento no qual o ácido lático começa a aumentar mais rapidamente do que pode ser reabsorvido ou ressintetizado.
Zona de Esforço Máximo – 90 a 100% da FCmáx
É indicada para indivíduos de esportes de velocidade ou potência. Essa zona de intensidade deve ser utilizada uma ou duas vezes por semana, evitando os riscos de lesões musculares e articulares.

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