{"id":10935,"date":"2019-08-22T21:05:01","date_gmt":"2019-08-22T21:05:01","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=10935"},"modified":"2019-08-23T07:50:31","modified_gmt":"2019-08-23T07:50:31","slug":"treinamento-em-altitude-elevada","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/22\/treinamento-em-altitude-elevada\/","title":{"rendered":"Treinamento em Altitudes Elevadas \u2013 A Pesquisa"},"content":{"rendered":"<h1 class=\"wp-block-heading\">Viva em altitudes elevadas, treine em altitudes baixas \u2013 MMA, boxe e a pesquisa sobre treinamento em altitudes elevadas.<\/h1>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"10938\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/bob-beaman\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bob-beaman-.jpg?fit=500%2C340&amp;ssl=1\" data-orig-size=\"500,340\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"bob-beaman-\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bob-beaman-.jpg?fit=500%2C340&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bob-beaman-.jpg?resize=500%2C340&#038;ssl=1\" alt=\"\" class=\"wp-image-10938\" width=\"500\" height=\"340\" \/><figcaption>A altitude elevada proporciona vantagem aos atletas de for\u00e7a - o salto em dist\u00e2ncia de Beamon em altitude estabeleceu um recorde que permanece h\u00e1 23 anos.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Apenas para fins informativos. Pratique por sua conta e risco.&nbsp;<br><\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/SSUh-5_1RlQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Conta-se que, ap\u00f3s Tito Ortiz ter sido &quot;superado em resist\u00eancia&quot; por Frank Shamrock, Tito come\u00e7ou a se concentrar em sua resist\u00eancia f\u00edsica e passou a treinar em altitudes elevadas em Big Bear, na Calif\u00f3rnia. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mas por qu\u00ea? Qual a vantagem de treinar em altitudes elevadas?<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><br><br>Quando os Jogos Ol\u00edmpicos foram realizados na Cidade do M\u00e9xico em 1968, os resultados das provas de longa e m\u00e9dia dist\u00e2ncia n\u00e3o foram particularmente impressionantes. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os 1500m foram vencidos por Kino, com um tempo recorde ol\u00edmpico, mas Biwott venceu os 300m com um tempo 41 segundos maior que o recorde mundial, Temu venceu os 10.000m com um tempo 71 segundos maior que o recorde mundial, e o tempo vencedor de Wolde na maratona foi 8 minutos e 51 segundos maior que o recorde mundial. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A partir disso, atletas e cientistas do esporte come\u00e7aram a investigar mais a fundo o efeito da altitude no desempenho, bem como as adapta\u00e7\u00f5es fisiol\u00f3gicas que ocorrem durante o treinamento em altitude.&nbsp;<br><br><br>Daniels e Oldbridge, em 1970, estudaram o efeito do treinamento intermitente em altitude em corridas de 3 e 1 milha. Em conson\u00e2ncia com outros estudos, como os realizados por Balke (1965) e Dill &amp; Adams (1971), conclu\u00edram que o treinamento em altitude teve um efeito ben\u00e9fico sobre o desempenho de resist\u00eancia. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Em contrapartida, estudos conduzidos por Buskrik et al (1967) e Faulkner et al (1968) n\u00e3o mostraram nenhum efeito do treinamento em altitude. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esses estudos foram criticados por apresentarem baixa intensidade de treinamento e curta dura\u00e7\u00e3o do treinamento em altitude. Um dos estudos mais bem controlados dentre os anteriores foi conduzido por Adams et al. (1975). Adotou-se um delineamento cruzado e randomizado, no qual 12 indiv\u00edduos completaram 3 semanas de treinamento ao n\u00edvel do mar e 3 semanas em altitude. O estudo concluiu que n\u00e3o houve efeito sobre a capacidade aer\u00f3bica ap\u00f3s o treinamento em altitude.&nbsp;<br><br><br>Davies e Sargeant (1974) adotaram um protocolo menos convencional. Eles estudaram o efeito do treinamento de ciclismo com uma perna em condi\u00e7\u00f5es norm\u00f3xicas (normais) e a outra em condi\u00e7\u00f5es hip\u00f3xicas (com menos oxig\u00eanio). Ambas as pernas demonstraram um aumento na capacidade aer\u00f3bica, mas, embora a perna hip\u00f3xica tenha apresentado um aumento maior do que a perna norm\u00f3xica, a diferen\u00e7a foi insignificante. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m disso, em 1991, o estudo de Klausen et al. com esquiadores de fundo n\u00e3o demonstrou benef\u00edcios significativos do treinamento em altitude. Isso levou \u00e0 declara\u00e7\u00e3o de Wolski et al., em 1996, de que &quot;atualmente, n\u00e3o h\u00e1 evid\u00eancias na literatura cient\u00edfica que sugiram que o treinamento em altitude possa beneficiar qualquer tipo de atleta interessado em melhorar o desempenho ao n\u00edvel do mar&quot;.&nbsp;<br><br><br>Em <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9216951\">1997, Levine et al<\/a> Este estudo apresentou um experimento mais controlado e completo do que os anteriores. Ele abordou muitas das limita\u00e7\u00f5es dos estudos pr\u00e9vios, incluindo: controle do treinamento, n\u00famero adequado de participantes, delineamento randomizado e equilibrado, al\u00e9m da suplementa\u00e7\u00e3o de ferro nos participantes, numa tentativa de catalisar o aumento te\u00f3rico da hemoglobina.&nbsp;<br><br><br>O estudo teve 3 grupos. Um grupo &#039;baixo-baixo&#039;, no qual os participantes viviam em baixa altitude e treinavam em baixa altitude; um grupo &#039;alto-baixo&#039;, no qual os participantes viviam em alta altitude e treinavam em baixa altitude; e um grupo &#039;alto-alto&#039;, com participantes que viviam e treinavam em alta altitude. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os participantes dos grupos HH e HL apresentaram n\u00edveis elevados de hemoglobina e maior capacidade aer\u00f3bica. O grupo HL de estado est\u00e1vel m\u00e1ximo tamb\u00e9m demonstrou aumento no valor do VO2 m\u00e1ximo em estado est\u00e1vel, aumento na velocidade no VO2 m\u00e1ximo e apresentou a maior melhora em uma prova de 5 km contra o rel\u00f3gio. A \u00fanica limita\u00e7\u00e3o deste estudo \u00e9 o uso de atletas n\u00e3o profissionais.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"550\" height=\"463\" data-attachment-id=\"10941\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/altitudetrainingstudy\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/altitudetrainingstudy.png?fit=550%2C463&amp;ssl=1\" data-orig-size=\"550,463\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"altitudetrainingstudy\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/altitudetrainingstudy.png?fit=550%2C463&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/altitudetrainingstudy.png?resize=550%2C463&#038;ssl=1\" alt=\"\" class=\"wp-image-10941\" \/><figcaption>Viver em altitudes elevadas e treinar em altitudes baixas (High-Low) produziu os maiores benef\u00edcios em termos de condicionamento f\u00edsico, medido pelo VO2m\u00e1x.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><br><br><br>As vantagens do treinamento em altitude incluem aumento da hemoglobina, aumento da massa de gl\u00f3bulos vermelhos, aumento da capacidade ventilat\u00f3ria e aumento da densidade capilar.&nbsp;<br><br><br>As desvantagens incluem o risco de mal agudo da montanha, diminui\u00e7\u00e3o do VO2 m\u00e1ximo (em altitudes elevadas), redu\u00e7\u00e3o da intensidade do treino e diminui\u00e7\u00e3o do volume plasm\u00e1tico. Parece que a forma mais eficaz de treinar \u00e9 faz\u00ea-lo entre 1250 e 2500 metros acima do n\u00edvel do mar, vivendo em altitudes elevadas e treinando em altitudes mais baixas!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uma vez que o m\u00e9todo Wim Hof tem respaldo cient\u00edfico e se mostrou eficaz na preven\u00e7\u00e3o do mal da montanha, seria interessante verificar se ele poderia auxiliar o treinamento em altitude a gerar maiores benef\u00edcios para o condicionamento f\u00edsico.  <\/p>\n\n\n\n<p class=\"has-text-color has-background has-white-color has-blue-background-color wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/06\/12\/como-praticar-a-tecnica-de-respiracao-wim-hof\/\">Clique aqui para saber mais sobre o m\u00e9todo Wim Hof.<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"204\" data-attachment-id=\"9247\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/09\/01\/as-mascaras-de-altitude-funcionam\/altitudemask\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/altitudemask.jpg?fit=300%2C204&amp;ssl=1\" data-orig-size=\"300,204\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"AltitudeMask\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;\u00a314.99 on Amazon.co.uk &amp;#8211; worth the investment?&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/altitudemask.jpg?fit=300%2C204&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/altitudemask.jpg?resize=300%2C204&#038;ssl=1\" alt=\"m\u00e1scara de altitude\" class=\"wp-image-9247\" \/><figcaption>\u00a314,99 na Amazon.co.uk \u2013 vale o investimento?<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">As m\u00e1scaras de altitude n\u00e3o reproduzem os mesmos efeitos ou o mesmo ambiente da altitude. Elas funcionam resistindo e fortalecendo os m\u00fasculos respirat\u00f3rios. Cham\u00e1-las de &quot;M\u00e1scaras de Altitude&quot; \u00e9 uma t\u00e9cnica de marketing.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"2128\" data-attachment-id=\"9255\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/09\/01\/as-mascaras-de-altitude-funcionam\/altitudemask-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/altitudemask.png?fit=935%2C2128&amp;ssl=1\" data-orig-size=\"935,2128\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"altitudemask\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/altitudemask.png?fit=450%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/altitudemask.png?resize=935%2C2128&#038;ssl=1\" alt=\"As m\u00e1scaras de altitude funcionam?\" class=\"wp-image-9255\" \/><\/figure>\n\n\n\n<p class=\"has-text-color has-background has-white-color has-blue-background-color wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/09\/01\/as-mascaras-de-altitude-funcionam\/\">Clique aqui para ver nossa postagem no blog sobre a m\u00e1scara Altitude.<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Live High, Train Low &#8211; MMA, Boxing &amp; the Research of High Altitude Training For information purposes only. Exercise at your own risk.&nbsp; After Tito Ortiz was &#8220;out-cardio&#8217;d&#8221; by Frank Shamrock, the story goes that Tito began to focus on his endurance and began training at high altitude in Big Bear, California. But why? What [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,5189,12504],"tags":[784152949,784152946,34941026,757633],"class_list":["post-10935","post","type-post","status-publish","format-standard","hentry","category-bjj","category-fitness","category-mma","tag-bjj","tag-fitness","tag-mma-2","tag-sport-science"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>High Altitude Training - The Research - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/22\/treinamento-em-altitude-elevada\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"High Altitude Training - The Research - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Live High, Train Low &#8211; MMA, Boxing &amp; the Research of High Altitude Training For information purposes only. Exercise at your own risk.&nbsp; After Tito Ortiz was &#8220;out-cardio&#8217;d&#8221; by Frank Shamrock, the story goes that Tito began to focus on his endurance and began training at high altitude in Big Bear, California. But why? 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Exercise at your own risk.&nbsp; After Tito Ortiz was &#8220;out-cardio&#8217;d&#8221; by Frank Shamrock, the story goes that Tito began to focus on his endurance and began training at high altitude in Big Bear, California. But why? 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