{"id":6368,"date":"2017-01-26T13:33:10","date_gmt":"2017-01-26T13:33:10","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=6368"},"modified":"2017-01-26T13:33:10","modified_gmt":"2017-01-26T13:33:10","slug":"infografico-de-fitness","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/01\/26\/infografico-de-fitness\/","title":{"rendered":"Infogr\u00e1fico de fitness"},"content":{"rendered":"<p>Um infogr\u00e1fico sobre fitness da Monster Supplements \u2013 na verdade, eu o criei quando trabalhava para uma ag\u00eancia de marketing e estava desenvolvendo uma campanha para eles.<\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6371\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/01\/26\/infografico-de-fitness\/mswithdrew3-5\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?fit=2747%2C8690&amp;ssl=1\" data-orig-size=\"2747,8690\" 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;MSwithDrew3&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"MSwithDrew3\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?fit=324%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-6371\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=2747%2C8690&#038;ssl=1\" alt=\"infogr\u00e1fico de fitness\" width=\"2747\" height=\"8690\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2>4 minutos de exerc\u00edcio podem trazer benef\u00edcios significativos.<\/h2>\n<p>Gostaria tamb\u00e9m de acrescentar \u2013 para aqueles que evitam o exerc\u00edcio por falta de tempo \u2013 que n\u00e3o \u00e9 preciso muito tempo para obter benef\u00edcios significativos com a pr\u00e1tica de exerc\u00edcios.<\/p>\n<p>Na verdade, pesquisas demonstraram que realizar duas sess\u00f5es de exerc\u00edcios de alta intensidade de quatro minutos por semana pode beneficiar indicadores de sa\u00fade, como os n\u00edveis de glicose no sangue.<\/p>\n<p>Na verdade, os per\u00edodos de 4 minutos de treino intervalado incluem um minuto de descanso no total!<\/p>\n<p>Por exemplo:<br \/>\nEm uma bicicleta ergom\u00e9trica<br \/>\nVoc\u00ea completaria um sprint de 20 segundos e depois descansaria por 10 segundos.,<br \/>\nEm seguida, fa\u00e7a outro sprint de 20 segundos e descanse por 10 segundos.<br \/>\nRepita at\u00e9 completar os 4 minutos.<\/p>\n<p>Isso \u00e9 conhecido como intervalo Tabata.<\/p>\n<p>Voc\u00ea nem precisa de uma bicicleta ergom\u00e9trica, pode faz\u00ea-los com agachamentos usando apenas o peso do corpo.<br \/>\nVoc\u00ea pode tentar fazer flex\u00f5es, mas \u00e9 extremamente dif\u00edcil faz\u00ea-las durante os 4 minutos completos!<\/p>\n<p>Mais informa\u00e7\u00f5es sobre esses &#039;intervalos Tabata&#039; podem ser encontradas no site da BBC. <a href=\"http:\/\/www.bbc.co.uk\/news\/health-17177251\" target=\"_blank\">aqui<\/a>.<\/p>\n<p>Voc\u00ea pode baixar um aplicativo ou usar um cron\u00f4metro Tabata no YouTube para completar os intervalos.<\/p>\n<h2>Treino em uma \u00fanica s\u00e9rie \u2013 leva um minuto ou menos por grupo muscular.<\/h2>\n<p>Al\u00e9m disso, muitas pesquisas mostram que uma s\u00e9rie de exerc\u00edcios de resist\u00eancia \u00e9 t\u00e3o ben\u00e9fica quanto tr\u00eas. Portanto, mesmo que voc\u00ea s\u00f3 consiga fazer uma s\u00e9rie de flex\u00f5es e uma s\u00e9rie de agachamentos em noites alternadas, isso j\u00e1 \u00e9 suficiente para ganhar ou, pelo menos, manter a massa muscular.<\/p>\n<p>Voc\u00ea pode encontrar mais informa\u00e7\u00f5es sobre um treinamento espec\u00edfico. <a href=\"https:\/\/breakingmuscle.com\/learn\/save-time-and-get-stronger-with-single-set-training\" target=\"_blank\">aqui<\/a>.<\/p>\n<p>Voc\u00ea pode encontrar algumas ideias para se exercitar em casa. <a href=\"http:\/\/blackbeltwhitehat.com\/pt\/fitness\/treinos-caseiros-ultimma-100\/\">aqui<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>A fitness infographic from Monster Supplements &#8211; I actually created this when I was working for a marketing agency and doing a campaign for them. &nbsp; &nbsp; 4\u00a0minutes of Exercise can\u00a0Produce Significant Benefits I&#8217;d also like to add &#8211; for those put off exercise due to time, that you don&#8217;t need a lot of time [&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,"_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":[5189,1677,1],"tags":[84363961,784152946,1006278,207570616,6862327],"class_list":["post-6368","post","type-post","status-publish","format-standard","hentry","category-fitness","category-nutrition","category-uncategorized","tag-fitfam","tag-fitness","tag-home-workouts","tag-one-set-training","tag-tabata-intervals"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - 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Running, jumping, climbing, crawling and getting your heart rate up and socialising are all solid benefits for you. Once you get serious about playing paintball, you'll see how fitness plays a key role in how well you can play. If\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/img7JOp1d9M\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":7652,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/08\/26\/treinamento-fisico-para-bombeiros\/","url_meta":{"origin":6368,"position":1},"title":"Treinamento f\u00edsico para bombeiros","author":"Dave","date":"Agosto 26, 2017","format":false,"excerpt":"Training ideas for those wanting to join the fireservice. The fitness tests, that form part of the selection process in the UK are: The 6 National Firefighter Physical Tests Ladder Climb Casualty Evacuation Ladder Lift \/ Lower Simulation Enclosed Spaces Equipment Assembly Equipment Carry There is more information about each\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/RvF1cvXgKbU\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13615,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/23\/pdf-de-condicionamento-fisico-para-futebol-2022\/","url_meta":{"origin":6368,"position":2},"title":"Football (soccer) Fitness Training Program .pdf  [Updated Sept. 2025]","author":"Dave","date":"Outubro 23, 2022","format":false,"excerpt":"Football is a demanding sport that requires endurance, power and agility. And lots of technical skills and abilities! Ideally a conditioning or fitness program (\"programme\" is the correct UK spelling by the way), should be periodised and the volume and intensity should be significantly different during the off or pre\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/UoIJYI2mI34\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":12961,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/03\/18\/6-semanas-de-treinamento-de-boxe-pf\/","url_meta":{"origin":6368,"position":3},"title":"6 Weeks Boxing Training .pdf  [2026]","author":"Dave","date":"Mar\u00e7o 18, 2022","format":false,"excerpt":"Seis semanas n\u00e3o s\u00e3o suficientes para atingir um n\u00edvel de elite, mas digamos que voc\u00ea se inscreveu para uma luta de boxe amador beneficente e precisa melhorar o seu desempenho em seis semanas. Nesse caso, voc\u00ea precisar\u00e1 de um plano e um programa. Voc\u00ea pode\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"jab parry","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10088,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/05\/06\/treinamento-cruzado-para-mma-infografico\/","url_meta":{"origin":6368,"position":4},"title":"Treinamento cruzado para MMA \u2013 Infogr\u00e1fico","author":"Dave","date":"Maio 6, 2019","format":false,"excerpt":"O treinamento cruzado \u00e9 essencial para desenvolver for\u00e7a muscular geral e levar seu condicionamento f\u00edsico a um novo patamar. N\u00e3o importa quanto tempo voc\u00ea passe no ringue, repetir os mesmos movimentos indefinidamente s\u00f3 te levar\u00e1 at\u00e9 certo ponto. Variar o treino, incluindo exerc\u00edcios de for\u00e7a e\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":4137,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/03\/31\/exercicios-com-o-peso-do-corpo-3\/","url_meta":{"origin":6368,"position":5},"title":"Treinos com o peso do corpo","author":"Dave","date":"Mar\u00e7o 31, 2016","format":false,"excerpt":"A friend in work has asked me to design him a bodyweight workout, so I thought I may as well make it into a blog post: Session 1 Tabata Interval - Sprints (if outside) or Squats if inside Use a tabata interval timer, or this video: https:\/\/youtu.be\/oo4sKMQReCE Tabata intervals involve\u2026","rel":"","context":"In &quot;Books&quot;","block_context":{"text":"Books","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/livros\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/6368","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=6368"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/6368\/revisions"}],"predecessor-version":[{"id":6395,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/6368\/revisions\/6395"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=6368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=6368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=6368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}