Como Prescrever Treinos Intensos: Guia Completo para Personal Trainers

Summary

In this educational video, Professor Fábio explores the parameters defining high-intensity exercise, crucial for determining training methodologies and physiological adaptations. He discusses four levels of exercise intensity and emphasizes the importance of understanding these levels for effective training. The video provides practical examples and seven key parameters to identify high-intensity efforts, such as lactate levels in the blood and percentage of maximum oxygen consumption. Professor Fábio also highlights the significance of these parameters for specific adaptations like mitochondrial biogenesis for weight loss, and encourages viewers to engage with the content for further insights.

Takeaways

• 😀 Defining exercise intensity is crucial for determining training methodology and ensuring appropriate physiological adaptations.
• 🏋️‍♂️ Exercise intensity is categorized into four levels: light, moderate, vigorous, and maximal (100%).
• 📊 The choice of training method (interval or continuous) depends on the intensity level. High-intensity interval training (HIIT) requires periods of vigorous intensity.
• 💪 Physiological adaptations, such as improved cardiorespiratory function or weight loss, depend on the intensity of the exercise.
• 🔥 HIIT is particularly effective for inducing mitochondrial biogenesis, which is crucial for fat metabolism and weight loss.
• 💉 Lactate levels above 4 mmol/L indicate high-intensity exercise.
• 🚴‍♀️ For cycling, pedaling at 70 RPM with a load of 7-9% of body weight signifies high intensity.
• 🫀 Exercise above 90% of VO2 max or 85% of maximum heart rate is considered high intensity.
• 📏 Using perceived exertion scales, efforts above 15 (on a 6-20 scale) or 7 (on a 0-10 scale) are vigorous.
• 🏃‍♂️ Running at 90% of maximum aerobic speed also indicates high-intensity effort.

Q & A

What are the four levels of exercise intensity mentioned in the script?

The script mentions four levels of exercise intensity: light effort or low intensity, moderate effort or moderate intensity, vigorous effort or high intensity, and maximum effort which is always at 100%.

What is the importance of defining the intensity of exercise in training?

Defining the intensity of exercise is important for two main reasons: it helps determine the training methodology and the specific physiological adaptations that will occur, such as improvements in cardiovascular function, weight loss, or physical performance.

What are the two main reasons for using high-intensity interval training (HIIT)?

The two main reasons for using HIIT are to improve cardiovascular function and to promote specific physiological adaptations that result in weight loss and enhanced physical performance.

What is the difference between continuous training and interval training in terms of volume?

In continuous training, the volume should be higher, while in interval training, the volume can be smaller due to the alternating periods of high-intensity effort and recovery.

How does the script define high-intensity training in terms of lactate levels in the blood?

High-intensity training is defined by lactate levels in the blood being greater than 4 mmoles, indicating a high-intensity effort.

What is the recommended heart rate percentage for high-intensity training according to the script?

The script suggests that efforts above 85% of the maximum heart rate are considered high intensity. However, it also advises against using this parameter due to the potential for inaccuracies in estimating maximum heart rate.

What is the Borg scale and how is it used to determine high-intensity effort?

The Borg scale is a subjective scale of perceived exertion ranging from 6 to 20. Efforts rated above 15 on this scale are considered vigorous, indicating high-intensity effort.

How can the maximum oxygen consumption (VO2 max) be used to define high-intensity training?

Efforts that exceed 90% of an individual's VO2 max are considered high intensity, as they indicate a significant demand on the body's oxygen utilization capacity.

What is the significance of the aerobic speed percentage in determining high-intensity running efforts?

The script suggests that efforts above 90% of the aerobic speed maximum are considered high intensity, especially for runners or those training on a treadmill or in road races.

How can the script's content be applied to prescribe high-intensity interval training for weight loss?

The script provides insights into the physiological processes like mitochondrial biogenesis that are triggered by high-intensity training, which can be applied to design interval training programs aimed at weight loss.

What resources does the script recommend for practical examples of aerobic tests and training prescription?

The script recommends a book that includes practical examples of aerobic tests, aerobic speed tests, and periodized training prescription, which is mentioned to have limited availability.