Cardio antes do treino melhora hipertrofia

Waldemar Guimarães

6 Jul 202413:06

Summary

TLDRThe video script emphasizes the importance of warming up before workouts to enhance muscle hypertrophy and prevent injuries. It suggests engaging in a 5-8 minute cyclic activity, such as cycling or walking, to increase body temperature, especially in cold weather. The speaker, with over 30 years of experience training athletes, shares insights on the benefits of general and localized warming, progressive loads, and proper nutrition for optimal training outcomes. The summary also touches on the role of warming up in nutrient delivery to muscles and the importance of not skipping this step for effective and safe training.

Takeaways

🏋️‍♂️ Warming up before training improves muscle hypertrophy, as shown by research and recommended by the speaker.
🚴‍♂️ Engaging in a few minutes of cyclic activity, such as using a stationary bike or treadmill, before training is beneficial for warming up.
💪 The speaker emphasizes the importance of reducing tissue viscosity and increasing safety during training through warming up.
🏆 With over 30 years of experience, the speaker has trained athletes with zero injury history, highlighting the effectiveness of their warm-up strategies.
🍀 While acknowledging the role of luck in injury prevention, the speaker's consistent approach over decades suggests a reliable method.
🛋️ The speaker advises against skipping warm-up and going straight to heavy exercises like bench press, which can lead to injury.
🌡️ Warming up is particularly important in colder weather, as it raises body temperature and prepares the body for training.
🔥 The speaker suggests that general warming up seems to improve nutrient delivery to muscles, which might be a factor in hypertrophy.
🥗 Nutrition plays a role in training efficiency and recovery; the speaker recommends consuming carbohydrates before training to enhance performance.
🧘‍♂️ Light stretching after warming up is recommended, but it's not meant to improve flexibility or joint mobility extensively.
🏋️‍♀️ For specific training like leg day, the speaker insists on mandatory mobility exercises before starting with heavy loads.

Q & A

What does the transcript suggest about warming up before workouts?
-The transcript suggests that warming up before workouts, particularly through cyclical activities, improves hypertrophy and overall training safety.
What are some of the benefits of warming up mentioned in the transcript?
-Warming up reduces tissue viscosity, enhances nutrient delivery to muscles, and increases training safety, potentially leading to better training results and fewer injuries.
What is the speaker's experience with training athletes and injuries?
-The speaker has over 30 years of experience training athletes across various disciplines, including bodybuilding, with a zero injury history during training sessions.
How does the speaker describe the importance of warming up in the context of genetic predisposition to injuries?
-While acknowledging that genetic predisposition and other factors can contribute to injuries, the speaker emphasizes that proper warming up can significantly reduce the risk of muscle injuries.
What is the speaker's recommendation for warming up at the gym?
-The speaker recommends starting with a 5 to 8-minute session on a cycle ergometer or similar equipment to increase body temperature and prepare for more intense training.
How does the speaker address the issue of people skipping warm-ups and going straight to heavy lifting?
-The speaker warns against this practice, stating that it can lead to injuries and that even professional athletes and champions do not skip proper warm-ups and mobility exercises.
What is the speaker's view on the role of nutrition in training efficiency and recovery?
-The speaker believes that proper nutritional intake, especially carbohydrates before a workout, can enhance training efficiency and support recovery, contributing to better hypertrophy results.
How does the speaker suggest incorporating stretching into the warm-up routine?
-The speaker suggests doing a light stretching after the initial warm-up on a cycle ergometer to improve flexibility and joint mobility before starting with progressive weights.
What advice does the speaker give for those concerned about weight loss during training?
-The speaker advises consuming carbohydrates before training to ensure better performance and intensity, stating that any additional calories consumed will be offset by the increased energy expenditure during the workout.
What is the speaker's opinion on the importance of listening to experienced trainers rather than just reading papers?
-The speaker emphasizes the value of practical experience over theoretical knowledge, urging listeners to heed the advice of those who have proven their methods over time with real athletes.
How does the speaker describe the optimal duration for a warm-up activity in colder conditions?
-In colder conditions, the speaker recommends extending the warm-up to around 12 minutes of cyclical activity to ensure the body is adequately warmed up before starting the workout.

Outlines

00:00

🏋️‍♂️ Pre-Workout Warm-Up for Enhanced Hypertrophy

The speaker emphasizes the importance of warming up before starting a workout to improve muscle hypertrophy. They suggest engaging in a few minutes of cyclic activity, such as using a cycle ergometer or any other form of cardio, to reduce tissue viscosity and increase safety during training. The speaker, with over 30 years of experience training athletes without injury, attributes part of this success to a proper warm-up routine. They also discuss the benefits of general warming up, as opposed to localized warming, and how it may improve nutrient delivery to muscles, which has been supported by recent research. The speaker advises against skipping warm-ups and jumping straight into heavy lifting, as it can lead to injuries.

05:00

🧘‍♂️ The Role of Stretching and Progressive Loads in Training

This paragraph discusses the significance of light stretching, also known as 'alongamento leve', after a general warm-up to prepare for exercises with progressive loads. The speaker highlights the necessity of mobility exercises before starting specific workouts, such as leg exercises, to prevent injuries and enhance performance. They also refute the idea that general warm-up activities might hinder hypertrophy, citing recent studies that show even more voluminous activities do not significantly interfere with muscle growth. The speaker encourages listeners to heed the advice of experienced trainers rather than relying on the opinions of inexperienced individuals, emphasizing the importance of proper warm-up and nutrition for effective training.

10:03

⏱️ Optimal Warm-Up Duration and Heart Rate Management

The speaker provides guidance on the optimal duration for a warm-up activity, suggesting around 15 minutes for general conditions and up to 12 minutes when the ambient temperature is lower. They clarify that a warm-up should not be confused with prolonged cardio sessions that might detract from strength training performance. The speaker also introduces a formula to calculate the target heart rate zone for an effective warm-up, recommending that the heart rate should be at least above the lower limit, which is 60% to 80% of (220 minus one's age), to ensure the body is properly warmed up. They conclude by reiterating the importance of not being lazy and ensuring a proper warm-up routine before engaging in any workout.

Mindmap

Keywords

💡Hypertrophy

Hypertrophy refers to the increase in muscle mass and size, which is a primary goal for many athletes and bodybuilders. In the video's context, it is mentioned that performing a general warm-up before training can improve hypertrophy, as demonstrated by a referenced study. The script emphasizes the importance of warming up to enhance nutrient delivery to the muscles, which is crucial for muscle growth.

💡Warm-up

A warm-up is an initial phase of exercise that prepares the body for more intense physical activity. The script suggests that a general warm-up, such as cycling or walking, before starting a workout can reduce tissue viscosity and increase safety during training. The speaker shares their experience of training athletes for over 30 years with zero injury history, attributing part of this success to proper warm-up routines.

💡Cycloergometer

A cycloergometer is a type of stationary bicycle used for exercise or testing purposes. In the script, it is recommended as a tool for warming up before starting a workout. The use of a cycloergometer for a few minutes is suggested to raise body temperature and prepare the body for more intense training, especially in colder conditions.

💡Bodybuilding

Bodybuilding is a sport that involves the development of muscle mass and aesthetic proportions. The script mentions bodybuilding as one of the modalities where the speaker has experience training athletes. The focus on warm-up and hypertrophy in the video is particularly relevant to bodybuilding, where muscle size and appearance are key objectives.

💡Injury prevention

Injury prevention is the practice of avoiding physical injuries through proper training techniques and precautions. The video script highlights the role of warm-up in injury prevention, suggesting that those who skip warm-ups and go straight into heavy lifting are at a higher risk of injury. The speaker contrasts this with their own training approach, which has resulted in a low injury rate.

💡Progressive loading

Progressive loading is a training principle where the stress on the body during exercise is gradually increased over time. In the script, it is mentioned as an important part of the training strategy after the warm-up phase. Progressive loading helps in achieving muscle hypertrophy by ensuring that the muscles are consistently challenged.

💡Nutritional state

Nutritional state refers to the overall condition of an individual in terms of their nutrition intake and how it affects their physical performance. The script emphasizes the importance of proper nutrition, especially macronutrient intake, before a workout to support recovery and enhance training efficiency. It also mentions the benefits of consuming carbohydrates before training to improve performance.

💡EPOC (Excess Post-exercise Oxygen Consumption)

EPOC, or the afterburn effect, is the increased oxygen intake and calorie expenditure after exercise, which continues even after the workout is completed. The video script suggests that training with higher intensity, facilitated by proper warm-up and nutrition, can lead to a more expressive EPOC, contributing to better hypertrophy and calorie burning.

💡Stretching

Stretching involves lengthening muscles to improve flexibility and range of motion. In the script, it is mentioned as a part of the warm-up routine, where a light stretching is recommended after the initial warm-up phase to prepare the body for the exercises to come. It is distinguished from exercises aimed at improving flexibility or joint mobility.

💡Mobilization

Mobilization refers to the process of preparing joints and muscles for exercise through specific movements. The script specifically mentions the importance of mobilization before starting exercises like leg press or squats, emphasizing that even powerlifters and Olympic weightlifters perform mobilization and warm-up routines to prevent injuries and enhance performance.

💡Genetic predisposition

Genetic predisposition is the susceptibility to certain conditions or traits due to genetic factors. In the context of the video, it is mentioned as one of the factors that can contribute to muscle injuries, alongside other circumstances like warm-up, exercise technique, and nutritional state. The script suggests that while one cannot control their genetic predisposition, they can manage other controllable factors to reduce injury risk.

Highlights

Pre-training warming up improves muscle hypertrophy, as shown by a study.

Performing cyclic activity for a few minutes before training enhances hypertrophy.

Warming up reduces tissue viscosity and increases safety during training.

The speaker has been training athletes for over 30 years with zero injury history using this method.

There is an element of luck in staying injury-free, but consistent results suggest the method's effectiveness.

People who skip warming up and go straight to heavy lifting are prone to injury.

Warming up, local warming, progressive loads, and movement control contribute to injury prevention.

Genetics and other factors also play a role in muscle injuries, but warming up can reduce the risk.

General warming up before localized warming is important for better nutrient delivery to muscles.

Research shows that general warming up improves hypertrophy, supporting the speaker's long-held suspicion.

The speaker advocates for at least 5-8 minutes on a cycle ergometer to raise body temperature, especially in cold weather.

Light stretching after warming up prepares the body for exercise without improving flexibility or mobility.

For leg workouts, mobility exercises like squatting or leg press are mandatory before starting.

Professional athletes and champions always warm up and mobilize their joints before training.

The speaker emphasizes the importance of listening to experienced practitioners, not just theoretical readers.

Proper nutrition before training, especially carbohydrates, enhances performance and hypertrophy.

The speaker recommends consuming carbohydrates 30-40 minutes before training for better results.

Warming up for around 15 minutes is recommended, especially in colder temperatures.

Cyclic activity for 5-12 minutes is sufficient to warm up the body without overexerting the heart rate.

The speaker provides a formula (220 minus age) to calculate the target heart rate range for effective warming up.