Influência do número de sessões semanais dos exercícios resistidos para saúde geral de adultos: uma sugestão para os praticantes de programas de bem estar corporativo
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2016-05-12
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O número de sessões semanais em exercícios resistidos (ER) tem sido motivo de estudo por parte de alguns pesquisadores. Entretanto, pouco se sabe a respeito da sua influência em relação à aderência dos praticantes de ER em centros de bem estar corporativo. Para tal, foram desenvolvidos quatro artigos científicos. O primeiro artigo teve como objetivo realizar uma pesquisa bibliográfica buscando diferentes fontes para análise, sobre os benefícios dos ER e da frequência semanal na aderência de programas de bem estar e saúde no local de trabalho. Pode-se inferir que a frequencia semanal de 2x/semana permitiu o desenvolvimento do bem estar e saúde sendo mais a observada nos usuários de programas de ER no local de trabalho. O segundo artigo teve como objetivo comparar os efeitos de diferentes frequências de treinamento sobre os ganhos de força em homens destreinados, após 4 e 8 meses de treinamento de ER em um Centro de Promoção de Saúde. Quarenta e cinco homens foram divididos em 3 grupos: de 2x (G2), 3x (G3) e 4x/semana (G4). Cada grupo realizou o mesmo programa de treinamento com diferentes frequências semanais. Foram realizados testes de 10RM no início e após 4 e 8 meses de treinamento. Todos os grupos aumentaram as cargas de 10RM para todos os exercícios (p < 0,05) sem diferenças significativas entre os grupos (p = 0,497). O terceiro artigo comparou o efeito de 3 meses de ER com diferentes números de sessões semanais (2, 3 e 4x) sobre os ganhos de força, massa magra, redução do percentual de gordura e teste de sentar e alcançar em indivíduos destreinados de um programa de bem estar corporativo. Foram selecionados 84 indivíduos, divididos GC, G2, G3 e G4. A metodologia de treinamento foi à mesma do estudo anterior e todos os grupos apresentaram aumentos significativos nas cargas de 10RM para todos os exercícios (p <0,05) após três meses de treinamento. Foram observados maiores aumentos percentuais e tamanhos de efeito para G3 e G4. Houve uma redução do percentual de gordura no G4. O teste de sentar e alcançar revelou um aumento significativo no G2, G3 e G4. O quarto artigo avaliou o impacto de um programa de ER com duração de 12 semanas na saúde psicológica de trabalhadores. Foram selecionados 77 indivíduos divididos em GC, G2, G3 e G4 foram submetidos à mesma metodologia de treinamento de ER dos demais estudos e teve duração de 12 semanas. O Questionário de Saúde Geral com 12 itens foi aplicado nos participantes da pesquisa antes e depois do período de intervenção. Foram observadas diferenças significativas (p<0,05) para todos os grupos, indicando uma melhoria da saúde geral. Conclui-se que o ER como componente de um programa de bem estar corporativo é capaz de melhorar as variáveis de força, composição corporal, flexibilidade e estado psicológico de seus adeptos e que o número de sessões semanais de ER, não teve impacto significativo na maioria das variáveis investigadas.
The number of resistance training (RT) sessions that should be performed per week has been a study topic for a few researchers. Nonetheless, little is known regarding its influence in relation to those who practice RT and their adherence in corporate wellness centers. As such, 4 scientific articles were developed. The objective of the first article was to use bibliographical research on the benefits of weekly RT session frequency in health and wellness programs adherence in the workplace, through different sources for analysis. It can be inferred that twice per week RT sessions can improve health and wellness in workplace RT program participants. The objective of the second article was to compare the effects of different training frequencies on strength in untrained men, after 4 and 8 months of RT in a Health Promotion Center. Forty-five men were divided into three groups of: 2x (G2), 3x (G3) and 4x (G4) weekly sessions. All groups presented significant increase in 10RM loads in all exercises (p <0,05). Moreover, no significant differences were noted between groups (p = 0,497). The third article compared the effect of RT on strength grains, body composition and the sit-and-reach test in untrained individuals participating in a corporate wellness program following different weekly training frequencies (2,3 and 4 times) in a three-month period. 48 men and 36 women were selected. The groups were divided in the following manner: GC, G2, G3 and G4. The training methodology used was the same as the previous study and all groups presented significant increases in 10RM in all exercises (p < 0,05). G3 and G4 presented higher percentages and effect size when all groups were compared. In terms of reduction of body fat percentage, an increase in the former was noted in G4. In regard to flexibility, the sit-and-reach test revealed a significant increase in G2, G3 e G4. The objective of the fourth article was to evaluate the impact of a RT program on the mental health of employees participating in a corporative wellness program over a period of 12 weeks. 77 subjects were selected and divided into a GC and three other groups, according to weekly training frequency. The same RT methodology as the previous. A General Health Questionnaire with 12 items was applied before and after the intervention period. Statistical differences were observed (p<0,05) in all groups, demonstrating mental health improvements. It was concluded that RT, as a component of a corporate wellness program, is capable of improving strength, body composition, flexibility, and general health variables in its participants and that the number of weekly RT sessions did not have a significant impact in the majority of the variables investigated.
The number of resistance training (RT) sessions that should be performed per week has been a study topic for a few researchers. Nonetheless, little is known regarding its influence in relation to those who practice RT and their adherence in corporate wellness centers. As such, 4 scientific articles were developed. The objective of the first article was to use bibliographical research on the benefits of weekly RT session frequency in health and wellness programs adherence in the workplace, through different sources for analysis. It can be inferred that twice per week RT sessions can improve health and wellness in workplace RT program participants. The objective of the second article was to compare the effects of different training frequencies on strength in untrained men, after 4 and 8 months of RT in a Health Promotion Center. Forty-five men were divided into three groups of: 2x (G2), 3x (G3) and 4x (G4) weekly sessions. All groups presented significant increase in 10RM loads in all exercises (p <0,05). Moreover, no significant differences were noted between groups (p = 0,497). The third article compared the effect of RT on strength grains, body composition and the sit-and-reach test in untrained individuals participating in a corporate wellness program following different weekly training frequencies (2,3 and 4 times) in a three-month period. 48 men and 36 women were selected. The groups were divided in the following manner: GC, G2, G3 and G4. The training methodology used was the same as the previous study and all groups presented significant increases in 10RM in all exercises (p < 0,05). G3 and G4 presented higher percentages and effect size when all groups were compared. In terms of reduction of body fat percentage, an increase in the former was noted in G4. In regard to flexibility, the sit-and-reach test revealed a significant increase in G2, G3 e G4. The objective of the fourth article was to evaluate the impact of a RT program on the mental health of employees participating in a corporative wellness program over a period of 12 weeks. 77 subjects were selected and divided into a GC and three other groups, according to weekly training frequency. The same RT methodology as the previous. A General Health Questionnaire with 12 items was applied before and after the intervention period. Statistical differences were observed (p<0,05) in all groups, demonstrating mental health improvements. It was concluded that RT, as a component of a corporate wellness program, is capable of improving strength, body composition, flexibility, and general health variables in its participants and that the number of weekly RT sessions did not have a significant impact in the majority of the variables investigated.
Descrição
Tese de Doutoramento em Ciências do Desporto
Palavras-chave
Exercícios físicos , Saúde , Sessões semanais , Exercícios resistidos , Bem-estar corporativo