{"id":3537,"date":"2021-04-06T12:28:49","date_gmt":"2021-04-06T15:28:49","guid":{"rendered":"https:\/\/acrisure.com.br\/insights\/?p=3537"},"modified":"2026-03-17T10:19:36","modified_gmt":"2026-03-17T13:19:36","slug":"overtraining","status":"publish","type":"post","link":"https:\/\/acrisure.com.br\/insights\/overtraining\/","title":{"rendered":"Overtraining: quando treinar prejudica a sa\u00fade"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;Post&#8221; _builder_version=&#8221;4.20.0&#8243; custom_padding=&#8221;0px||0px||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row admin_label=&#8221;Post&#8221; _builder_version=&#8221;4.19.4&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; width=&#8221;100%&#8221; custom_padding=&#8221;0px||0px||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text admin_label=&#8221;Conte\u00fado&#8221; _builder_version=&#8221;4.27.3&#8243; _module_preset=&#8221;default&#8221; text_letter_spacing=&#8221;1px&#8221; custom_margin=&#8221;||||false|false&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Ter foco e determina\u00e7\u00e3o para mudar h\u00e1bitos \u00e9 \u00f3timo, mas \u00e9 preciso ter cuidado com a intensidade dos exerc\u00edcios f\u00edsicos. Ficar extremamente cansado ap\u00f3s um treino que, at\u00e9 a pouco, era poss\u00edvel tolerar com facilidade, pode ser um sinal de <em>overtraining<\/em>, tamb\u00e9m chamado de sobretreinamento.<\/p>\n<h4>O que \u00e9 overtraining?<\/h4>\n<p>A <strong>s\u00edndrome de sobretreinamento<\/strong> ocorre quando h\u00e1 um excesso de treinamento, seja por volume ou intensidade, ultrapassando a capacidade do corpo de se recuperar. Os sintomas s\u00e3o sutis, mas persistentes e n\u00e3o desaparecem ap\u00f3s um ou dois dias de descanso, sendo os mais comuns: dor nas articula\u00e7\u00f5es, fadiga, irritabilidade, dificuldade para dormir, dor de cabe\u00e7a e frequ\u00eancia card\u00edaca elevada.<\/p>\n<p>O <em>overtraining<\/em> prejudica n\u00e3o apenas o esporte. Os mesmos sintomas afetam tamb\u00e9m o trabalho e atividades do dia a dia. O sono parece n\u00e3o ser mais reparador, o humor e os relacionamentos ficam prejudicados e o rendimento acaba sendo afetado como um todo.<\/p>\n<h4>Como evitar o excesso de treinamento<\/h4>\n<ul>\n<li>N\u00e3o treine pesado todos os dias. Fa\u00e7a pausas para seu corpo ter tempo de se recuperar, dessa forma, o estresse gerado pela atividade f\u00edsica n\u00e3o ser\u00e1 acumulado;<\/li>\n<li>Inclua exerc\u00edcios leves no treino, intercalados com sess\u00f5es intensas e moderadas;<\/li>\n<li>Tenha pelo menos um dia de folga dos exerc\u00edcios por semana;<\/li>\n<li>Priorize seu sono. Dormir de 7 a 8 horas por noite ajuda a recuperar sua musculatura;<\/li>\n<li>Para evitar les\u00f5es, fa\u00e7a acompanhamento com um profissional da educa\u00e7\u00e3o f\u00edsica;<\/li>\n<li>Invista em um bom aquecimento e alongamento antes de se exercitar;<\/li>\n<li>Mantenha uma dieta equilibrada e saud\u00e1vel. Alimenta\u00e7\u00e3o e hidrata\u00e7\u00e3o, assim como a qualidade do sono, s\u00e3o fatores importantes para a recupera\u00e7\u00e3o p\u00f3s-treino.<\/li>\n<\/ul>\n<h4>Fez uma pausa e n\u00e3o melhorou?<\/h4>\n<p>N\u00e3o pense duas vezes, <strong>consulte seu m\u00e9dico.<\/strong> Ignorar os sintomas do <em>overtraining<\/em> e da fadiga corporal aumenta significativamente os riscos de les\u00e3o. O primeiro passo no tratamento ser\u00e1 reduzir a carga de treinos. Geralmente, \u00e9 necess\u00e1rio de duas a quatro semanas de afastamento para se recuperar. O retorno aos exerc\u00edcios deve ser gradativo, ficando de olho em sinais sugestivos de sobretreinamento.<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p> Ficar extremamente cansado ap\u00f3s um treino que, at\u00e9 a pouco, era poss\u00edvel tolerar com facilidade, pode ser um sinal de overtraining.<\/p>\n","protected":false},"author":1,"featured_media":3539,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[77],"tags":[20],"class_list":["post-3537","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prevencao-e-cuidados","tag-bem-estar"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Overtraining: quando treinar prejudica a sa\u00fade - Insights \/ Acrisure<\/title>\n<meta name=\"description\" content=\"Overtraining prejudica corpo e mente; 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