{"id":10991,"date":"2019-08-31T20:55:00","date_gmt":"2019-08-31T20:55:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=10991"},"modified":"2019-08-23T21:05:46","modified_gmt":"2019-08-23T21:05:46","slug":"beneficios-de-se-exercitar-no-calor","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/31\/beneficios-de-se-exercitar-no-calor\/","title":{"rendered":"Benef\u00edcios de se exercitar no calor"},"content":{"rendered":"

Respostas metab\u00f3licas ao exerc\u00edcio no calor \u2013 An\u00e1lise cient\u00edfica<\/h1>\n\n\n\n

Apenas para fins informativos. Pratique por sua conta e risco.

Qualquer equipe ou atleta que compita em n\u00edvel internacional certamente ter\u00e1 que lidar com os desafios fisiol\u00f3gicos que ambientes extremos podem apresentar. Competir em calor extremo \u00e9 mais do que um desafio, pode ser fatal.\u00a0

O calor \u00e9 transferido do n\u00facleo do corpo, atrav\u00e9s do sangue, para a pele e, em seguida, para o ambiente atrav\u00e9s de:\u00a0

Condu\u00e7\u00e3o: transfer\u00eancia de calor de um material para outro por meio de contato molecular direto, por exemplo, da superf\u00edcie da pele para a roupa.\u00a0<\/p>\n\n\n\n


Convec\u00e7\u00e3o: Transfer\u00eancia de calor pelo movimento de um g\u00e1s ou l\u00edquido (por exemplo, da pele para o ar em movimento).\u00a0<\/p>\n\n\n\n


Radia\u00e7\u00e3o: transfer\u00eancia de calor na forma de raios infravermelhos, por exemplo, ganho de calor pela exposi\u00e7\u00e3o solar.\u00a0<\/p>\n\n\n\n


Evapora\u00e7\u00e3o: \u00e0 medida que o fluido evapora, geralmente o suor, ocorre perda de calor (aproximadamente 80% de perda total de calor durante a atividade).\u00a0

<\/p>\n\n\n\n

\"exerc\u00edcio<\/figure>\n\n\n\n

A troca de calor \u00e9 controlada no c\u00e9rebro.\u00a0<\/h2>\n\n\n\n


Os termorreceptores no hipot\u00e1lamo monitoram a temperatura do sangue \u00e0 medida que ele flui pelo c\u00e9rebro. Receptores perif\u00e9ricos na pele monitoram a temperatura ambiental, fornecendo informa\u00e7\u00f5es ao hipot\u00e1lamo e ao c\u00f3rtex cerebral, permitindo que mudan\u00e7as comportamentais sejam realizadas.\u00a0

Por exemplo, o hipot\u00e1lamo envia sinais \u00e0s gl\u00e2ndulas sudor\u00edparas para secretarem suor quando determina que a temperatura do sangue est\u00e1 alta.\u00a0
A musculatura lisa ao redor das arter\u00edolas tamb\u00e9m pode se dilatar, aumentando o fluxo sangu\u00edneo para a pele e, consequentemente, a perda de calor do corpo para o ambiente.\u00a0<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n


O exerc\u00edcio em ambientes quentes resulta em redu\u00e7\u00e3o da resist\u00eancia e do desempenho em exerc\u00edcios intermitentes. De acordo com Maughan (1992), perdas de apenas 21 kg de massa muscular prejudicam o desempenho. Um estudo conduzido por Suzuki et al. mostrou que o tempo at\u00e9 a exaust\u00e3o em ciclismo, a 66 kg da capacidade aer\u00f3bica m\u00e1xima, foi de 91 minutos a 0 \u00b0C e 19 minutos a 40 \u00b0C, enquanto Adams et al. demonstraram que um corredor bem treinado se exauriu ap\u00f3s 165 minutos a 10 \u00b0C, em compara\u00e7\u00e3o com 102 minutos a 35 \u00b0C.\u00a0

Existem diversos "problemas" que o corpo enfrenta ao se exercitar no calor. H\u00e1 uma competi\u00e7\u00e3o entre os m\u00fasculos ativos e a pele por um suprimento sangu\u00edneo limitado. A frequ\u00eancia card\u00edaca aumenta para compensar a diminui\u00e7\u00e3o do volume sist\u00f3lico. A redistribui\u00e7\u00e3o do sangue reduz a quantidade de sangue que retorna ao cora\u00e7\u00e3o. A incapacidade do corpo de atender a todas as demandas de fluxo sangu\u00edneo resulta em hipertermia. Al\u00e9m disso, a redu\u00e7\u00e3o do suprimento sangu\u00edneo para os m\u00fasculos pode resultar em maior depend\u00eancia do glicog\u00eanio muscular e da produ\u00e7\u00e3o de energia anaer\u00f3bica, levando a um ac\u00famulo maior e mais imediato de lactato no sangue.\u00a0

Al\u00e9m disso, a temperatura corporal de uma pessoa tamb\u00e9m pode ser influenciada por flutua\u00e7\u00f5es hormonais. Por exemplo, pode haver um aumento acentuado na temperatura central (0,5 a 0,75 graus Celsius) no 14\u00ba dia do ciclo menstrual.\u00a0<\/p>\n\n\n\n

Mantenha-se hidratado enquanto se exercita no calor.<\/h2>\n\n\n\n


Para cada litro de suor perdido, a temperatura retal aumenta em 0,3 \u00b0C, o d\u00e9bito card\u00edaco diminui em 1 litro\/minuto, a frequ\u00eancia card\u00edaca aumenta em 8 batimentos\/minuto e a percep\u00e7\u00e3o de esfor\u00e7o aumenta rapidamente (Coyle e Montain, 1992). A melhor maneira de tentar manter-se hidratado \u00e9 beber pequenas quantidades de l\u00edquido com frequ\u00eancia. Beber com frequ\u00eancia acelera o esvaziamento g\u00e1strico, o que contribui para a reidrata\u00e7\u00e3o. Ingerir cerca de 5 ml\/kg inicialmente, seguido de 2 ml\/kg a cada 15 a 20 minutos de exerc\u00edcio, ajuda a manter o esvaziamento g\u00e1strico acelerado.\u00a0<\/p>\n\n\n\n

\"Sol<\/figure>\n\n\n\n


<\/p>\n\n\n\n


Al\u00e9m de ingerir pequenas quantidades de l\u00edquidos com frequ\u00eancia, a adi\u00e7\u00e3o de s\u00f3dio e glicose pode melhorar a reidrata\u00e7\u00e3o. A \u00e1gua atravessa o intestino delgado passivamente, enquanto o s\u00f3dio e a glicose se movem por transporte ativo, "puxando" a \u00e1gua consigo. O consumo de uma bebida com glicose 5% tamb\u00e9m demonstrou clinicamente ajudar a reduzir a diminui\u00e7\u00e3o da fun\u00e7\u00e3o imunol\u00f3gica observada ap\u00f3s exerc\u00edcios intensos.\u00a0

A desidrata\u00e7\u00e3o e a exaust\u00e3o pelo calor podem certamente ser fatores limitantes no desempenho humano. Al\u00e9m disso, casos graves de qualquer uma delas podem ser fatais. Beba pequenas quantidades de uma bebida com glicose (5%) com frequ\u00eancia. Tamb\u00e9m \u00e9 aconselh\u00e1vel pesar-se antes de um evento ou sess\u00e3o de treino e novamente depois. Reponha 150% do peso perdido; portanto, se perder 2 kg, beba 1,5 L de \u00e1gua. Novamente, uma solu\u00e7\u00e3o de glicose \u00e9 prefer\u00edvel, pois tamb\u00e9m ajudar\u00e1 a repor o glicog\u00eanio muscular.\u00a0<\/p>","protected":false},"excerpt":{"rendered":"

Metabolic Responses to Exercise in the Heat – Scientific Analysis For information purposes only. Exercise at your own risk Any team or athlete that competes on an international stage will no doubt have to deal with the physiological challenges that extreme environments can present them with. Competing in extreme heat, is beyond a challenge, it […]<\/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,"_wpcom_ai_launchpad_first_post":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":[8219,7716,5189,12504],"tags":[784152948,784152946,34941026,757633],"class_list":["post-10991","post","type-post","status-publish","format-standard","hentry","category-bjj","category-boxing","category-fitness","category-mma","tag-boxing","tag-fitness","tag-mma-2","tag-sport-science"],"yoast_head":"\nBenefits of Working Out \/ Exercising in the Heat - Fitness & 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\/31\/beneficios-de-se-exercitar-no-calor\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Benefits of Working Out \/ Exercising in the Heat - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Metabolic Responses to Exercise in the Heat – Scientific Analysis For information purposes only. 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