{"id":1789,"date":"2022-10-25T10:45:17","date_gmt":"2022-10-25T10:45:17","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1789"},"modified":"2023-04-20T08:05:23","modified_gmt":"2023-04-20T08:05:23","slug":"benefits-lifting-heavy-weights","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/pt\/beneficios-levantamento-pesos-pesados\/","title":{"rendered":"Quais s\u00e3o os benef\u00edcios de levantar pesos pesados"},"content":{"rendered":"<p>Apesar do que voc\u00ea pode ter visto ou lido nas m\u00eddias sociais, <a href=\"https:\/\/anabolic-coach.com\/pt\/7-razoes-por-que-voce-deve-se-dedicar-a-levantar-pesado\/\">levantando pesos pesados<\/a> n\u00e3o resulta necessariamente em m\u00fasculos enormes e volumosos. Na verdade, levantar peso pode levar a les\u00f5es e a um tempo consider\u00e1vel de folga do treinamento de recupera\u00e7\u00e3o. O que \u00e9 mais importante do que levantar peso \u00e9 o compromisso com um regime de exerc\u00edcios que acabaria resultando em ganho significativo de massa muscular ao longo do tempo.<\/p>\n<p>Quais s\u00e3o suas expectativas de treinar com pesos pesados? Os benef\u00edcios de levantar pesos pesados v\u00e3o al\u00e9m de apenas construir massa muscular. Ent\u00e3o, da pr\u00f3xima vez que voc\u00ea for \u00e0 academia, considere levantar pesos pesados pelos motivos listados neste post.<\/p>\n<p><iframe title=\"Reprodutor de v\u00eddeo do YouTube\" src=\"https:\/\/www.youtube.com\/embed\/IJ_46jQHx6Y\" width=\"580\" height=\"335\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Mas primeiro,<\/p>\n<h2><b>Qu\u00e3o Pesado \u00e9 Muito Pesado?<\/b><\/h2>\n<p>O que pode ser pesado para uma pessoa, pode parecer leve para outra e vice-versa. A defini\u00e7\u00e3o de \u201cpesado\u201d \u00e9 relativa e, portanto, arbitr\u00e1ria.<\/p>\n<p>Se voc\u00ea se envolver em treinamento de resist\u00eancia, tudo se resume ao n\u00famero de repeti\u00e7\u00f5es que voc\u00ea pode realmente realizar em um determinado peso. Ent\u00e3o, um peso sendo pesado realmente n\u00e3o tem nada a ver com a carga em um equipamento de gin\u00e1stica, mas mais a ver com o peso que voc\u00ea \u00e9 capaz de suportar. <a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/6002\/why-you-should-be-lifting-heavy\/\" target=\"_blank\" rel=\"noopener\">eleva\u00e7\u00e3o<\/a> repetidamente durante uma rotina de exerc\u00edcios programada.<\/p>\n<p>O que isso sugere \u00e9 que, se voc\u00ea n\u00e3o consegue manter a boa forma ao longo de v\u00e1rias repeti\u00e7\u00f5es, isso significa simplesmente que o peso com o qual voc\u00ea est\u00e1 treinando \u00e9 muito pesado para voc\u00ea. Por exemplo, se voc\u00ea pode fazer 20 agachamentos com 40 libras de peso, mas apenas 2 supino com o mesmo peso, o peso para o primeiro treino \u00e9 considerado \u201cleve\u201d, enquanto o mesmo peso para o \u00faltimo treino pode ser considerado como \u201c pesado&quot;.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-medium wp-image-1796\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-300x208.jpg\" alt=\"\" width=\"300\" height=\"208\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-300x208.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-768x533.jpg 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-18x12.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-561x389.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-364x253.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-728x505.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-608x422.jpg 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-758x526.jpg 758w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor.jpg 1000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Quais s\u00e3o os benef\u00edcios de levantar pesos pesados?<\/b><\/h2>\n<p>Al\u00e9m de melhorar seu f\u00edsico e aumentar sua for\u00e7a, levantar peso tem muitas outras vantagens. Na verdade, o treinamento de resist\u00eancia oferece uma s\u00e9rie de benef\u00edcios de condicionamento f\u00edsico e sa\u00fade al\u00e9m do seu t\u00edpico <a href=\"https:\/\/anabolic-coach.com\/pt\/arnold-press\/\" target=\"_blank\" rel=\"noopener\">constru\u00e7\u00e3o de m\u00fasculos<\/a> id\u00e9ias e alguns dos outros benef\u00edcios incluem;<\/p>\n<ul>\n<li>aumento da massa muscular magra,<\/li>\n<li>reten\u00e7\u00e3o de massa muscular magra durante per\u00edodos de restri\u00e7\u00e3o cal\u00f3rica,<\/li>\n<li>aumento da oxida\u00e7\u00e3o e lip\u00f3lise da gordura,<\/li>\n<li>redu\u00e7\u00e3o da gordura visceral, bem como da gordura subcut\u00e2nea, e<\/li>\n<li>melhorias na composi\u00e7\u00e3o corporal.<\/li>\n<\/ul>\n<p>Se voc\u00ea realmente se esfor\u00e7ar em sua academia local, ver\u00e1 resultados, n\u00e3o importa quantos anos voc\u00ea tenha. Na verdade, aumentar sua carga de treinamento pode ter efeitos positivos significativos em adultos mais velhos. A popula\u00e7\u00e3o idosa pode se beneficiar muito do treinamento com pesos devido \u00e0s muitas maneiras pelas quais ele pode melhorar sua sa\u00fade e bem-estar geral.<\/p>\n<p>Aqui est\u00e1 um resumo de alguns dos principais benef\u00edcios de levantar peso:<\/p>\n<h3><b>#1: Melhora a resist\u00eancia \u00f3ssea<\/b><\/h3>\n<p>Nossos esqueletos mostram os efeitos do tempo da mesma forma que nossos corpos. Eles suportam seu peso constantemente; negligenciar a sa\u00fade de seus ossos o colocar\u00e1 em risco de m\u00faltiplas fraturas \u00f3sseas no futuro.<\/p>\n<p>A osteoporose \u00e9 uma condi\u00e7\u00e3o associada \u00e0 velhice em que os ossos se tornam quebradi\u00e7os e fracos, aumentando o risco de fraturas em caso de queda acidental. Essa condi\u00e7\u00e3o pode diminuir muito a qualidade de vida dos idosos, causando dor, inflama\u00e7\u00e3o e rigidez nos ossos e articula\u00e7\u00f5es.<\/p>\n<p>\u00c9 compreens\u00edvel que pessoas com ossos fr\u00e1geis relutem em levantar pesos pesados; no entanto, estudos mostram que aqueles com os ossos mais fracos se beneficiam mais <a href=\"https:\/\/anabolic-coach.com\/pt\/6-segredos-de-treinamento-de-construcao-muscular\/\" target=\"_blank\" rel=\"noopener\">treinamento de for\u00e7a<\/a>.<\/p>\n<p>Sabe-se agora que o treinamento de resist\u00eancia pesada aumenta a for\u00e7a muscular, a densidade \u00f3ssea e a qualidade de vida em adultos com 65 anos ou mais.<\/p>\n<h3><b>#2: Ajuda a prevenir a perda muscular e constr\u00f3i m\u00fasculos<\/b><\/h3>\n<p>O treinamento com pesos pesados n\u00e3o apenas resulta em crescimento muscular, mas tamb\u00e9m ajuda a prevenir a atrofia muscular. O treinamento com pesos \u00e9 conhecido por ser um rem\u00e9dio antienvelhecimento, melhorando sua qualidade de vida e sa\u00fade a longo prazo. Voc\u00ea pode reverter a perda de massa muscular magra, for\u00e7a e pot\u00eancia que vem com o envelhecimento quando se envolve em treinamento de resist\u00eancia usando pesos adequados para seus objetivos de treinamento.<\/p>\n<p>Um efeito colateral potencial de uma dieta com restri\u00e7\u00e3o cal\u00f3rica para perda de peso \u00e9 a atrofia muscular. Se voc\u00ea n\u00e3o estiver ingerindo prote\u00edna suficiente durante a dieta, seu corpo come\u00e7ar\u00e1 a queimar m\u00fasculos e gordura para obter energia. Estudos mostram que aumentar o peso que voc\u00ea levanta para um n\u00edvel desafiador ajuda a interromper a atrofia muscular e preserva o m\u00fasculo que voc\u00ea j\u00e1 possui.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1879 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>#3: Melhora a composi\u00e7\u00e3o corporal<\/b><\/h3>\n<p>O treinamento com pesos pesados \u00e9 um meio eficaz de alterar a composi\u00e7\u00e3o corporal. Aumentar a intensidade e a dura\u00e7\u00e3o de seus treinos mostrou acelerar a perda de gordura e tem um efeito positivo na hipertrofia muscular.<\/p>\n<p>Voc\u00ea pode dizer se est\u00e1 mudando sua composi\u00e7\u00e3o corporal construindo m\u00fasculos e perdendo gordura ao mesmo tempo se medir ambos. Al\u00e9m disso, uma vez que as mudan\u00e7as na <a href=\"https:\/\/anabolic-coach.com\/pt\/como-ganhar-massa-muscular\/\" target=\"_blank\" rel=\"noopener\">m\u00fasculo e gordura<\/a> n\u00e3o ocorra da noite para o dia, rastrear sua gordura corporal a cada 4 a 6 semanas lhe dar\u00e1 uma imagem mais precisa do seu progresso.<\/p>\n<h3><b>#4: Melhora o Desempenho Funcional<\/b><\/h3>\n<p>\u00c0 medida que envelhecemos, pode ser mais dif\u00edcil manobrar. Por causa da dor e desconforto resultantes, at\u00e9 mesmo realizar tarefas rotineiras pode ser uma luta. A qualidade de sua vida aumentar\u00e1 se voc\u00ea tiver menos problemas para se locomover. Isso \u00e9 algo que pode ser ajudado pelo levantamento de peso.<\/p>\n<p>Estudos mostraram que treinar com pesos pesados em vez de pesos mais leves pode melhorar sua for\u00e7a e desempenho funcional. E isso tamb\u00e9m se aplica aos idosos.<\/p>\n<h2><b>Explicar dicas de seguran\u00e7a<\/b><\/h2>\n<p>Se voc\u00ea est\u00e1 pronto para come\u00e7ar <a href=\"https:\/\/www.vinmec.com\/en\/news\/health-news\/healthy-lifestyle\/7-benefits-of-lifting-heavy-weights\/\" target=\"_blank\" rel=\"noopener\">levantando pesado<\/a> pesos, existem algumas precau\u00e7\u00f5es que voc\u00ea deve levar em considera\u00e7\u00e3o primeiro.<\/p>\n<p>\u00c9 importante procurar a assist\u00eancia tranquilizadora de um treinador ou personal trainer qualificado (se voc\u00ea puder pagar por um). Um treinador ir\u00e1 coloc\u00e1-lo na forma e t\u00e9cnica adequadas para levantar pesos pesados em qualquer treino que voc\u00ea pretenda fazer. Voc\u00ea tamb\u00e9m pode procurar um programa de sa\u00fade e fitness em grupo para participar, especialmente um com foco principal no treinamento de resist\u00eancia. Mas se voc\u00ea pretende levantar cargas pesadas sem a orienta\u00e7\u00e3o de um treinador, \u00e9 importante que voc\u00ea aperfei\u00e7oe seus treinos antes de tudo.<\/p>\n<p>Uma vez que voc\u00ea seja capaz de executar seus treinos com boa forma, poder\u00e1 minimizar o risco de les\u00f5es quando come\u00e7ar a levantar peso. Comece com cargas que garantam que voc\u00ea alcance a forma perfeita para um n\u00famero de repeti\u00e7\u00f5es que podem ser 8, 10, 15, 20 e assim por diante, dependendo da sua capacidade. Com o tempo, seu corpo se acostuma a levantar peso a cada sess\u00e3o de treinamento. O que \u00e9 exigido de voc\u00ea \u00e9 consist\u00eancia e paci\u00eancia, n\u00e3o tenha pressa para levantar cargas pesadas, siga um processo gradual que eventualmente o levaria ao seu peso de treinamento desejado.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1798 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><b>Observa\u00e7\u00f5es Finais<\/b><\/h2>\n<p>As vantagens do treinamento com pesos v\u00e3o muito al\u00e9m dos benef\u00edcios est\u00e9ticos do aumento da massa muscular. O treinamento de resist\u00eancia pesado \u00e9 ben\u00e9fico para pessoas de todas as idades porque melhora a composi\u00e7\u00e3o corporal, fortalece os ossos e ajuda voc\u00ea a se sentir mais jovem.<\/p>\n<p>Tamb\u00e9m \u00e9 importante que voc\u00ea n\u00e3o esque\u00e7a o fato de que o treinamento com pesos \u00e9 um neg\u00f3cio s\u00e9rio. Portanto, antes de iniciar uma nova rotina de treinamento com pesos, \u00e9 uma boa ideia conversar primeiro com seu m\u00e9dico e treinador ou treinador.<\/p>","protected":false},"excerpt":{"rendered":"<p>Apesar do que voc\u00ea pode ter visto ou lido nas redes sociais, levantar pesos pesados n\u00e3o resulta necessariamente em m\u00fasculos enormes e volumosos. Na verdade, levantar peso pode levar a les\u00f5es e a um tempo consider\u00e1vel de folga do treinamento de recupera\u00e7\u00e3o. O que \u00e9 mais importante do que levantar peso, \u00e9 o compromisso com um treino [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/pt\/beneficios-levantamento-pesos-pesados\/\">Mais<\/a><\/p>","protected":false},"author":3,"featured_media":1886,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-1789","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What are the Benefits of Lifting Heavy Weights - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"What are your expectations from training with heavy weights? The benefits of lifting heavy weight goes beyond just to build muscle mass. 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