{"id":15415,"date":"2024-08-11T12:34:16","date_gmt":"2024-08-11T12:34:16","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15415"},"modified":"2024-08-11T12:34:16","modified_gmt":"2024-08-11T12:34:16","slug":"como-posso-arranjar-tempo-para-fazer-exercicio-quando-tenho-uma-crianca-pequena","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/08\/11\/como-posso-arranjar-tempo-para-fazer-exercicio-quando-tenho-uma-crianca-pequena\/","title":{"rendered":"Como arranjar tempo para fazer exerc\u00edcio f\u00edsico quando se tem uma crian\u00e7a pequena?"},"content":{"rendered":"<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/d_kzsrBY0Ik?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\">Ah, \u00f3tima pergunta! Aqui v\u00e3o minhas dicas:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Invista em caneleiras e munhequeiras com peso de 1 kg. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode desenvolver ou manter massa muscular e aumentar significativamente a resist\u00eancia muscular usando caneleiras e\/ou munhequeiras de 1 kg ao realizar tarefas di\u00e1rias como lavar roupa, lavar a lou\u00e7a e brincar com as crian\u00e7as. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tamb\u00e9m investi em um colete com peso de 5 kg, embora tenha machucado as costas brincando com as crian\u00e7as uma vez, ent\u00e3o tenha cuidado se voc\u00ea tem problemas de coluna.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lanches durante o exerc\u00edcio<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea n\u00e3o precisa se exercitar na academia por 1 a 2 horas. Pode fazer 1 ou 2 s\u00e9ries sempre que tiver um tempinho livre durante o dia. Fa\u00e7a uma s\u00e9rie assim que acordar de manh\u00e3 e enquanto assiste \u00e0 TV em casa.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"849\" height=\"362\" data-attachment-id=\"15426\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2024\/08\/11\/como-posso-arranjar-tempo-para-fazer-exercicio-quando-tenho-uma-crianca-pequena\/image-13\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?fit=849%2C362&amp;ssl=1\" data-orig-size=\"849,362\" 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=\"image\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?fit=849%2C362&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=849%2C362&#038;ssl=1\" alt=\"\" class=\"wp-image-15426\" style=\"width:670px;height:auto\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Link para estudo <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-019-01145-2\">aqui<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Faixas de resist\u00eancia <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">As faixas de resist\u00eancia s\u00e3o \u00f3timas. Elas t\u00eam menos probabilidade de causar les\u00f5es em compara\u00e7\u00e3o com pesos livres pesados \u2013 voc\u00ea n\u00e3o precisa estabiliz\u00e1-las da mesma maneira, e o peso\/resist\u00eancia aumenta gradualmente \u00e0 medida que voc\u00ea as pressiona ou puxa, exercendo menos press\u00e3o sobre as articula\u00e7\u00f5es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Guardo uma perto do sof\u00e1 na sala de estar, uma na cozinha e v\u00e1rias no jardim. Fa\u00e7o uma ou duas s\u00e9ries sempre que espero a \u00e1gua ferver ou enquanto assisto \u00e0 TV. Ao longo do dia, com exerc\u00edcios de peso corporal e faixas de resist\u00eancia, costumo fazer de 15 a 20 s\u00e9ries.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Treinar em casa tem a vantagem adicional de que as crian\u00e7as v\u00e3o querer participar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Exerc\u00edcios com o peso do corpo<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Sempre que tiver oportunidade, voc\u00ea pode fazer agachamentos, afundos, flex\u00f5es, etc., usando o peso do corpo. Voc\u00ea tamb\u00e9m pode fazer exerc\u00edcios pliom\u00e9tricos e exerc\u00edcios avan\u00e7ados com o peso do corpo, como agachamentos com uma perna s\u00f3, flex\u00f5es de bra\u00e7o estilo Homem-Aranha, flex\u00f5es de bra\u00e7o em parada de m\u00e3os, etc. (tenha cuidado com os exerc\u00edcios pliom\u00e9tricos e avan\u00e7ados nas primeiras vezes que os fizer).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mesmo que voc\u00ea j\u00e1 tenha experi\u00eancia com treinamento de resist\u00eancia, comece com 1 ou 2 s\u00e9ries de um exerc\u00edcio f\u00e1cil, como agachamentos livres, antes de passar para exerc\u00edcios avan\u00e7ados, como uma s\u00e9rie de pliometria ou agachamentos com uma perna s\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Intervalos Tabata<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tente fazer uma s\u00e9rie de agachamentos Tabata ou um circuito por dia. Um intervalo Tabata dura 4 minutos no total \u2013 8 intervalos de 20 segundos de exerc\u00edcio, com 10 segundos de descanso entre cada s\u00e9rie. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/2lv8qbyTVGA?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;start=5&#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\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"648\" data-attachment-id=\"10955\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/tabata\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?fit=683%2C648&amp;ssl=1\" data-orig-size=\"683,648\" 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=\"tabata\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?fit=683%2C648&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=683%2C648&#038;ssl=1\" alt=\"treino uma vez por semana\" class=\"wp-image-10955\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reduzir o atrito<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Deixar faixas el\u00e1sticas em um local seguro, mas pr\u00f3ximo, em c\u00f4modos como a sala de estar e a cozinha, pode ajudar voc\u00ea a fazer exerc\u00edcios espontaneamente. Voc\u00ea n\u00e3o precisa se trocar, ir at\u00e9 a academia, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Torne o exerc\u00edcio o mais f\u00e1cil poss\u00edvel e voc\u00ea ter\u00e1 muito mais chances de pratic\u00e1-lo! <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Obviamente, n\u00e3o deixe seu filho pequeno com uma faixa el\u00e1stica de resist\u00eancia \ud83d\ude42 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Use a criatividade tamb\u00e9m \u2013 voc\u00ea pode usar alguns objetos da casa, como o sof\u00e1, para te ajudar a se exercitar. As escadas tamb\u00e9m! <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/gTZYAXnf8No?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>","protected":false},"excerpt":{"rendered":"<p>Ah, great question! Here are my tips: You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the kids. I have also invested in a 5kg weighted vest, although I did tweak [&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":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_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":[29971,5189],"tags":[4125,784152946,337,226709,3612],"class_list":["post-15415","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","tag-exercise","tag-fitness","tag-health","tag-strength-training","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How Do I Make Time for Exercise When I have a Toddler? - 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\/2024\/08\/11\/como-posso-arranjar-tempo-para-fazer-exercicio-quando-tenho-uma-crianca-pequena\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Do I Make Time for Exercise When I have a Toddler? - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Ah, great question! Here are my tips: You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the kids. I have also invested in a 5kg weighted vest, although I did tweak [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2024\/08\/11\/como-posso-arranjar-tempo-para-fazer-exercicio-quando-tenho-uma-crianca-pequena\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-08-11T12:34:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?w=849\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Como arranjar tempo para me exercitar quando tenho uma crian\u00e7a pequena? - Blog de Fitness e MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/08\/11\/como-posso-arranjar-tempo-para-fazer-exercicio-quando-tenho-uma-crianca-pequena\/","og_locale":"pt_PT","og_type":"article","og_title":"How Do I Make Time for Exercise When I have a Toddler? - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Ah, great question! Here are my tips: You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the kids. I have also invested in a 5kg weighted vest, although I did tweak [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/08\/11\/como-posso-arranjar-tempo-para-fazer-exercicio-quando-tenho-uma-crianca-pequena\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2024-08-11T12:34:16+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?w=849","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"How Do I Make Time for Exercise When I have a Toddler?","datePublished":"2024-08-11T12:34:16+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/"},"wordCount":499,"commentCount":1,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?w=849","keywords":["exercise","Fitness","health","strength training","workout"],"articleSection":["Bodybuilding","Fitness"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/","url":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/","name":"Como arranjar tempo para me exercitar quando tenho uma crian\u00e7a pequena? 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