Quantas vezes por semana treinar para alcançar o objetivo?

Frequentar a academia 3 ou 6 vezes por semana: o que é melhor para alcançar um objetivo, seja hipertrofia, ganho de força ou emagrecimento? Acabe com essa dúvida.

Por Wilson Weigl

Quando a gente se inscreve numa academia, a primeira coisa que o professor pergunta é: “Quantas vezes por semana você pretende treinar?”. Se a gente tem agenda apertada ou, ao contrário, muitos dias livres para treinar, fica cheio de dúvidas. “Treinar 3 vezes por semana é suficiente para entrar em forma?”; “Posso treinar todo dia ou é exagero?”; “Quanto mais eu for à academia, mais rápido vou obter resultado?”. No fundo, essas perguntas são variações de uma só: “Quantas vezes por semana se deve treinar para alcançar um objetivo, seja hipertrofia, ganho de força ou emagrecimento?”.

Existe o consenso que se exercitar 3 vezes por semana é o suficiente para cuidar da saúde e obter resultados. “Mas o que determina a eficácia do treino é sua intensidade e não necessariamente o número de vezes na semana que você pratica”, explica Jessica Monteiro, professora da academia Bio Ritmo. “Essa intensidade não está relacionada apenas à carga dos exercícios, mas também à execução correta dos movimentos, ao número de séries e repetições e ao tempo de intervalo, que o professor estipula de acordo com a aptidão da pessoa e seu objetivo”, completa.

Quanto mais você puder treinar, melhor

Porém, quem tem tempo disponível e quer obter mais benefícios em menor espaço de tempo pode (e deve) aumentar a frequência na academia. “O ideal é treinar o máximo de vezes possível por semana”, afirma Renata Flávia de Almeida, professora da academia Smart Fit. “Um treino de 3 dias por semana deve trabalhar uma grande quantidade de músculos na mesma sessão, para que o corpo receba os estímulos necessários para alcançar o resultado desejado”, diz Jessica Monteiro. Ou seja, num mesmo dia treina-se peito, pernas, ombros e braços, por exemplo. Assim, executa-se menor número de exercícios para cada grupo muscular. “O treino dividido em 5 ou 6 dias por semana trabalha melhor individualmente cada grupo muscular, sem cansar o corpo todo como nos treinos menos frequentes”, diz Renata. “Quando se trabalha vários grupos musculares num mesmo dia, maior a sensação de cansaço global”, completa.

Se seu objetivo é ganhar músculos, se você seguir o plano de treino elaborado especificamente para você por um professor, mesmo treinando todo dia não há risco de sofrer fadiga, esgotamento ou sofrer de overtraining (volume e intensidade de treino superiores à capacidade de recuperação do organismo). O problema é você sair treinando por conta própria, levantando cargas gigantes como um demente, sem planejamento nem critério.

LEIA TAMBÉM

Como ter tempo para treinar quando se trabalha muito?

Conheça a dieta e o treino ideal para cada tipo físico

Motivação: é tudo o que você precisa para treinar

Magro demais? Saiba como ganhar peso e músculo

A divisão do treino em grupos musculares 

Frequentando a academia 5 ou 6 vezes por semana você vai trabalhar dois grupos musculares por sessão (peito e costas, bíceps e abdômen, tríceps e pernas, por exemplo). “A vantagem do treino isolado é poder pegar mais pesado em cada grupo muscular sem cansar os outros músculos que não são exigidos naquele dia. Estes, por sua vez, se beneficiam do maior tempo de recuperação”, explica Renata de Almeida, da Smart Fit.

Dando o exemplo de peitoral: indo à academia 3 vezes por semana, consegue-se fazer no máximo 2 exercícios (variações de supino, por exemplo) por dia. Enquanto num treino dedicado apenas a esse grupo muscular pode-se fazer de 4 a 6 exercícios (supino inclinado, declinado, crucifixo, pull over etc) na mesma sessão. Outro exemplo: num treino focado apenas em pernas dá para incluir exercícios específicos para quadríceps, posteriores das coxas, panturrilhas, glúteos (por exemplo, agachamento, leg press, extensão, mesa flexora, gêmeos, stiff, adução, abdução).

Para emagrecer, deve-se treinar mais de 3 vezes por semana?

A mesma recomendação do “quanto mais, melhor” vale para treino de força, definição muscular e perda de peso. E ficar suando em bicas na esteira ou na bike, enrolado num plástico, não é a melhor alternativa para queimar calorias. “Para emagrecer, o ideal é realizar um treino de musculação ou treino funcional intercalado com exercícios aeróbicos, como o HITT (Treino Intervalado de Alta Intensidade), para elevar a frequência cardíaca e aumentar o gasto calórico”, diz Jessica Monteiro, da Bio Ritmo. “O aumento da massa muscular provoca uma mudança no metabolismo, aumentando a queima de calorias no exercício”, completa Renata de Almeida.

Descanso e alimentação balanceada, as outras chaves do sucesso

Nenhuma frequência de treino dá resultado, porém, se a gente não caprichar no descanso e na dieta. É fundamental dar ao corpo suficientes horas de sono para que os músculos se regenerem do estresse do treino (o exercício provoca microlesões no músculo, que aumenta de tamanho para se “defender” da agressão). Durante o sono o organismo produz hormônios que reparam e aumentam os músculos (leia aqui o post sobre a importância de dormir bem no aumento da massa muscular). Comer corretamente também é responsável por outra parte do sucesso do treino. O corpo precisa de uma alimentação balanceada, com a quantidade certa de nutrientes, como proteínas e carboidratos, de acordo com o objetivo, seja ganhar músculo ou emagrecer”, diz Renata. Para saber o que você deve comer antes e depois do treino, leia o post aqui.

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