Guia: 5km em menos de 30 minutos

04
abr 2014

Você já completou os primeiros 5km? Então, está na hora de baixar o seu tempo. O objetivo é completar essa distância em menos de 30 minutos. E para te ajudar a atingir esse objetivo, o EU ATLETA traz para você uma planilha de treinos, criada pelos professores de educação física Sérgio Macuco e Paulo Miniussi, donos da assessoria esportiva 2M. Ela foi elaborada para pessoas que não são mais iniciantes e pretendem melhorar o desempenho nos treinos e provas.

Além do plano de treino, você encontra dicas de nutrição, saúde e equipamentos e relatos de quem corre, para te dar aquele estímulo a mais. No entanto, antes de seguir um treino, não se esqueça que é importante consultar um médico e fazer uma avaliação física mais detalhada. Além disso, descubra qual é o seu tipo de pisada e use um tênis adequado para você se sair bem.

O EU ATLETA traz para você uma dica de exercício para te ajudar a entrar em forma e assim melhorar o desempenho nos treinamentos e corridas. Assista ao vídeo ao lado e aprenda a executar a elevação do quadril, atividade que é excelente para os músculos das coxas e glúteos.

NUTRIÇÃO
Procurar orientação para o planejamento alimentar quando se inicia a prática esportiva é de suma importância. De acordo com a nutricionista Cristiane Perroni (especialista do EU ATLETA), o programa deve ser individual, respeitando os limites e, assim, evitando hipoglicemia ou uso de suplementos sem indicação.

– O programa alimentar deve ser planejado de acordo com peso, idade, altura, hábitos alimentares, exames laboratoriais e prática esportiva. Antes da atividade, é bom comer uma fruta, barra de cereal ou um bolinho integral de 20 a 25g de carboidratos e duas castanhas do Pará (mantém a glicemia constante) – informa Cristiane.

Abaixo segue um planejamento alimentar elaborado por Cristiane Perroni. Mas lembre-se, é importante consultar um nutricionista para ter um programa que atenda às suas necessidades.

DICA DE SAÚDE
Os benefícios da corrida são inúmeros, mas como toda atividade física, se não for praticada de forma correta, pode gerar problemas no corpo. As causas para lesões são uma combinação de fatores, mas o principal motivo, segundo ele, é o aumento da carga de exercício de forma abrupta. Seja no caso dos famosos corredores de fim de semana, que num sábado resolvem correr sem estarem treinados, ou, mesmo, em corredores regulares, que decidem aumentar consideravelmente sua carga de treino. Por isso, ao sinal de qualquer problema, consulte um médico.

– O início gradual da corrida, isto é, começar a correr devagar e acelerar progressivamente e o alongamento ao fim da prática são essenciais para evitar as lesões. Pode parecer clichê, mas o importante é ir devagar e sempre – adverte
o ortopedista Marco Bernardo, chefe do Grupo de Cirurgia do Quadril do Instituto Nacional de Traumatologia e Ortopedia (Into).

DICA DE EQUIPAMENTO
As meias de compressão foram criadas para ajudar a reduzir a sensação de cansaço e peso nas pernas após provas e treinos longos, diminuindo o risco de lesões. As meias têm a função de barreira elástica para os músculos da panturrilha, comprimindo a musculatura e melhorando o retorno venoso, que aumenta o fluxo sanguíneo na região. Por conta disso, há uma maior oxigenação e remoção de lactato, responsável pela regeneração mais rápida da área afetada. As meias de compressão podem ser encontradas em lojas de produtos esportivos, com preços que variam de R$39 a R$190.

* Toda atividade física deve ser realizada após avaliação médica e com a devida orientação de profissional formado em Educação Física.

Fonte: Eu Atleta

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