Efeito da ordem de conjugação do Treino Aeróbio Intervalado com o Treino de Força no consumo de O2 durante e após exercícios
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Data
2010
Autores
Alves, José Manuel Vilaça Maio
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O objectivo deste estudo foi observar os efeitos da combinação (antes, entre e após) de exercícios de Treino de Força com o Treino Aeróbio Intervalado, executado num
cicloergómetro, no consumo de O2 durante e após uma sessão de treino, em adultos activos. A amostra deste estudo foi constituída por oito sujeitos caucasianos, do sexo masculino, com uma média de idade, estatura, massa corporal e gordura corporal estimada de 23,6±4,2 anos, 1,78±0,06 m, 77±7,9 kg e 7,67±1,95 %, respectivamente. Todos os sujeitos da amostra executaram 5 sessões de estudo, sendo as duas primeiras para avaliação da 1RM dos 6 exercícios de TF e para a avaliação do pico de consumo de oxigénio (VO2 pico) no cicloergómetro. Com base nos anteriores foi determinada a carga individual de execução de cada exercício de TF (70% da 1RM) e da carga individual no TAI (cerca de 40% do VO2 pico e cerca de 75% do VO2 pico, respectivamente para as séries de baixa intensidade (2min) e de alta intensidade (1min). Em cada uma das sessões 3,4 e 5, de forma aleatória, os sujeitos da
amostra executaram uma das três ordens de conjugação do TAI com o TF: TAI antes do TF
(SI), TAI no meio do TF (SM) e TAI após o TF (SF). Em cada sessão o TF incluía duas partes: parte I = exercícios de agachamento, supino e abdominal; parte 2 = prensa inclinada, puxada alta dorsal e extensão lombar. Foram medidos os valores de consumo de oxigénio absolutos e relativo, a frequência cardíaca (FC) e a razão de troca respiratória (R) durante toda a sessão
de estudo e nos primeiros 30min de recuperação, usando para tal um espirómetro portátil(COSMED K4b2, Roma, Itália) e uma cinta (Polar Wireless Double Electrode, Kempele, Finlândia). Foi igualmente avaliada a percepção subjectiva de esforço (PSE), através das escalas de OMNI específicas para exercícios de força e para exercício em cicloergómetro.
Foi observado a inexistência de diferenças significativas nos valores de VO2 absoluto e relativo, FC e R quando as 3 sessões de estudo são analisadas em termos globais: 1,72±0,18 l.min-1, 22,45±2,31 ml.kg-1.min-1 139±10,7 bat.min-1 e 0,98±0,1 no SI; 1,68±0,14 l.min-1, 22,34±1,64 ml.kg-1.min-1, 142±12,3 bat.min-1 e 1±0,07 no SM; 1,65±0,12 l.min-1, 21,4±1,23 ml.kg-1.min-1,
142±9,9 bat.min-1 e 0,98±0,04 no SF (respectivamente para as 4 variáveis indicadas). Na componente de TF, das 3 sessões de estudo somente se verificaram diferenças nos valores de R entre SI e SM (1,01±0,97 vs. 1,11±0,07, respectivamente). Verificou-se um aumento significativo nos valores de VO2 relativo e absoluto e da FC e uma diminuição significativa dos
valores de R entre as partes I e II do TF, nas 3 sessões de estudo. Os valores de VO2 absoluto e relativo, FC e R não variaram significativamente entre as 3 sessões de estudo, na componente TAI: 2,43±0,53 l.min-1, 31,92±7,48 ml.kg-1.min-1, 142±17,78 bat.min-1 e 0,95±0,1 no SI; 2,42±0,36 l.min-1, 35,02±10,82 ml.kg-1.min-1, 152±11,5 bat.min-1 e 0,94±0,06 no SM;
2,45±0,36 l.min-1, 31,88±4,87 ml.kg-1.min-1, 154±10,78 bat.min-1 e 0,91±0,06 no SF
(respectivamente para as 4 variáveis indicadas). Em relação à PSE não foram observadas diferenças significativas entre as sessões de treino na componente TF e somente na última série de baixa intensidade do TAI (7ª série a cerca de 40% do VO2 pico) é que foram observadas diferenças significativas entre as sessões SI e SM e a sessão SF (4,25±1,28; 4,25±0,89; 5,88±1,25, no SI, SM e SF, respectivamente). Em relação aos valores de consumo de O2, nos 30 minutos, pós-exercício (VO2rec), observou-se uma diferença significativa entre as
sessões SI e SF nos períodos de 5 aos 15 minutos e entre as sessões SM e SF no período de 10 aos 15 minutos. Nos restantes períodos de tempo, os valores de VO2rec não apresentaram diferenças significativas entre sessões. Os valores de PSE não foram diferentes, entre as 3 sessões, quando medidos 5 minutos pós-exercício (4,75±1,28, 4,75±1,39 e 4,88±1,36, no SI, SM e SF, respectivamente).
Em conclusão, com base nos resultados deste estudo, a combinação da TF com o TAI, das 3
metodologias usadas no presente estudo, parece ser uma forma eficaz e válida de se obter um dispêndio energético diário, através do exercício físico, de acordo com as recomendações da ACSM. Igualmente, sabendo que o processo adaptativo diminui com a repetição dos mesmos
métodos de treino, os técnicos desportivos, com base nos dados deste estudo, podem alterar a ordem da combinação do TF com o TAI mantendo níveis de dispêndio energético.
The aim of this study was to observe the effects of different combinations of resistance training exercises (RT) with aerobic interval training (AIT), performed on a cycle ergometer in O2 consumption during and after training sessions. The sample consisted of eight Caucasian males, with a mean age, height, body mass and estimated body fat of 23,6 ± 4.2 years, 1.78 ± 0.06 m, 77 ± 7,9 kg and 7.67 ± 1.95%, respectively. All subjects performed 5 exercise sessions: the first two sessions served to assess 1RM in 6 exercises of RT and the assessment of peak oxygen consumption (VO2 peak) on the cycle ergometer. Based on the previous individually loads were determined for RT exercises (70% of 1RM) and for AIT (≈40% of VO2 peak and ≈75% of peak VO2, respectively for 2min low intensity and 1min high intensity bouts). In sessions 3,4 and 5 the subjects performed randomly the three combinations of : AIT before RT (SI) AIT in the middle of RT (SM) and AIT after RT (SF). In each session, the RT included two parts: Part I = squat, bench press and abdominal, part II = inclined leg press, lat pull down and lumbar extension. O2 consumption (VO2), heart rate (HR) and respiratory exchange ratio (R) were measured throughout the session and during the first 30min of recovery, using for such a portable spirometer (COSMED K4b2, Rome, IT) and a strap (Polar Wireless Electrode double, Kempele, Finland). It also assessed rate of perceived exertion (RPE) with the OMNI scales for resistance exercises and cycle ergometer exercise. It was observed that there were no significant differences in the values of absolute and relative VO2, HR and R when the 3 full sessions were compared: 1.72 ± 0.18 l.min-1, 22.45 ± 2.31 ml.kg-1.min-1 139 ± 10.7 beat.min-1 and 0.98 ± 0.1 in the SI; 1.68 ± 0.14 l.min-1, 22.34 ± 1.64 ml.kg-1.min-1, 142 ± 12.3 beat.min-1 and 1 ± 0.07 in the SM; and 1.65 ± 0.12 l.min-1, 21.4 ± 1.23 ml.Kg-1.min-1, 142 ± 9.9 beat.min-1 and 0.98 ± 0.04 in the SF (respectively for absolute VO2, relative VO2, HR and R). In the RT component, the 3 sessions only presented differences in the R values between SI and SM (1.01 ± 0.97 vs. 1.11 ± 0.07, respectively). There was a significant increase in the values of relative and absolute VO2 and HR and a significant decrease in R values between Parts I and II of RT, in the 3 sessions. The values of absolute and relative VO2, HR and R did not vary significantly among the 3 sessions in AIT component: 2.43 ± 0.53 l.min-1, 31.92 ± 7.48 ml.kg-1. min-1, 142 ± 17.78 beat.min-1 and 0.95 ± 0.1 in the SI, 2.42 ± 0.36 l.min-1, 35.02 ± 10.82 ml.kg- 1.min-1, 152 ± 11.5 beat.min-1 and 0.94 ± 0.06, SM; 2.45 ± 0.36 l.min-1, 31.88 ± 4.87 ml.kg -1.min-1, 154 ± 10.78 beat.min-1 and 0.91 ± 0.06, SF (respectively for the absolute VO2, relative VO2, HR and R). Regarding the RPE, there were not significant differences between the training sessions in component RT. Only in the last series of low-intensity AIT (7th set of 40% of VO2peak) significant differences were found between SI and SM and SF (4.25 ± 1.28, 4.25 ± 0.89, 5.88 ± 1.25, in SI, SM and SF, respectively). In relation to the values of O2 consumption during the 30 minutes post-exercise (VO2rec), it was observed a significant difference between SI and SF sessions during periods 5 - 15 minutes and between sessions SM and SF during the period 10 - 15 minutes. In the remaining periods, there were no significant differences on the values of VO2rec between sessions. The values for RPE were not different among the 3 sessions, when measured 5 minutes post-exercise (4.75 ± 1.28, 4.75 ± 1.39 and 4.88 ± 1.36, in SI, SM and SF, respectively). In conclusion, based on the results of this study, the combination of RT with the IAT, within the 3 methods used, appears to be effective and valid if the purpose is to obtain daily exercise energy expenditure according to the ACSM recommendations. Knowing that adaptations to training process are attenuated with the repetition of same training methods, the personal trainer or coach can, based on data from this study, change the order of combination of the resistance training with aerobic training and maintaining a identical energy expenditure in the training sessions
The aim of this study was to observe the effects of different combinations of resistance training exercises (RT) with aerobic interval training (AIT), performed on a cycle ergometer in O2 consumption during and after training sessions. The sample consisted of eight Caucasian males, with a mean age, height, body mass and estimated body fat of 23,6 ± 4.2 years, 1.78 ± 0.06 m, 77 ± 7,9 kg and 7.67 ± 1.95%, respectively. All subjects performed 5 exercise sessions: the first two sessions served to assess 1RM in 6 exercises of RT and the assessment of peak oxygen consumption (VO2 peak) on the cycle ergometer. Based on the previous individually loads were determined for RT exercises (70% of 1RM) and for AIT (≈40% of VO2 peak and ≈75% of peak VO2, respectively for 2min low intensity and 1min high intensity bouts). In sessions 3,4 and 5 the subjects performed randomly the three combinations of : AIT before RT (SI) AIT in the middle of RT (SM) and AIT after RT (SF). In each session, the RT included two parts: Part I = squat, bench press and abdominal, part II = inclined leg press, lat pull down and lumbar extension. O2 consumption (VO2), heart rate (HR) and respiratory exchange ratio (R) were measured throughout the session and during the first 30min of recovery, using for such a portable spirometer (COSMED K4b2, Rome, IT) and a strap (Polar Wireless Electrode double, Kempele, Finland). It also assessed rate of perceived exertion (RPE) with the OMNI scales for resistance exercises and cycle ergometer exercise. It was observed that there were no significant differences in the values of absolute and relative VO2, HR and R when the 3 full sessions were compared: 1.72 ± 0.18 l.min-1, 22.45 ± 2.31 ml.kg-1.min-1 139 ± 10.7 beat.min-1 and 0.98 ± 0.1 in the SI; 1.68 ± 0.14 l.min-1, 22.34 ± 1.64 ml.kg-1.min-1, 142 ± 12.3 beat.min-1 and 1 ± 0.07 in the SM; and 1.65 ± 0.12 l.min-1, 21.4 ± 1.23 ml.Kg-1.min-1, 142 ± 9.9 beat.min-1 and 0.98 ± 0.04 in the SF (respectively for absolute VO2, relative VO2, HR and R). In the RT component, the 3 sessions only presented differences in the R values between SI and SM (1.01 ± 0.97 vs. 1.11 ± 0.07, respectively). There was a significant increase in the values of relative and absolute VO2 and HR and a significant decrease in R values between Parts I and II of RT, in the 3 sessions. The values of absolute and relative VO2, HR and R did not vary significantly among the 3 sessions in AIT component: 2.43 ± 0.53 l.min-1, 31.92 ± 7.48 ml.kg-1. min-1, 142 ± 17.78 beat.min-1 and 0.95 ± 0.1 in the SI, 2.42 ± 0.36 l.min-1, 35.02 ± 10.82 ml.kg- 1.min-1, 152 ± 11.5 beat.min-1 and 0.94 ± 0.06, SM; 2.45 ± 0.36 l.min-1, 31.88 ± 4.87 ml.kg -1.min-1, 154 ± 10.78 beat.min-1 and 0.91 ± 0.06, SF (respectively for the absolute VO2, relative VO2, HR and R). Regarding the RPE, there were not significant differences between the training sessions in component RT. Only in the last series of low-intensity AIT (7th set of 40% of VO2peak) significant differences were found between SI and SM and SF (4.25 ± 1.28, 4.25 ± 0.89, 5.88 ± 1.25, in SI, SM and SF, respectively). In relation to the values of O2 consumption during the 30 minutes post-exercise (VO2rec), it was observed a significant difference between SI and SF sessions during periods 5 - 15 minutes and between sessions SM and SF during the period 10 - 15 minutes. In the remaining periods, there were no significant differences on the values of VO2rec between sessions. The values for RPE were not different among the 3 sessions, when measured 5 minutes post-exercise (4.75 ± 1.28, 4.75 ± 1.39 and 4.88 ± 1.36, in SI, SM and SF, respectively). In conclusion, based on the results of this study, the combination of RT with the IAT, within the 3 methods used, appears to be effective and valid if the purpose is to obtain daily exercise energy expenditure according to the ACSM recommendations. Knowing that adaptations to training process are attenuated with the repetition of same training methods, the personal trainer or coach can, based on data from this study, change the order of combination of the resistance training with aerobic training and maintaining a identical energy expenditure in the training sessions
Descrição
Tese de Doutoramento em Ciências do Desporto
Palavras-chave
Treino de Força , Treino Aeróbio Intervalado , Consumo de oxigénio , EPOC , Dispêndio energético