{"id":9327,"date":"2023-03-13T12:17:43","date_gmt":"2023-03-13T12:17:43","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/saude-manter-a-forma-em-uma-pandemia\/"},"modified":"2026-03-30T23:07:18","modified_gmt":"2026-03-30T22:07:18","slug":"saude-manter-a-forma-em-uma-pandemia","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/pt-pt\/blog\/saude-manter-a-forma-em-uma-pandemia\/","title":{"rendered":"Sa\u00fade: Manter a forma em uma pandemia"},"content":{"rendered":"

A pandemia mudou radicalmente a vida de todos e, desde que os gin\u00e1sios fecharam, temos procurado diferentes formas de tentar obter a nossa rotina de fitness noutro local. Embora muitos de n\u00f3s tenhamos feito o que podemos para nos mantermos em forma e fortes durante o confinamento, como exerc\u00edcios na sala de estar, exerc\u00edcios com o peso do corpo e corrida, para algumas pessoas n\u00e3o h\u00e1 um substituto real para o gin\u00e1sio.The pandemic has radically changed everyone\u2019s lives and since gyms shut down, we have sought different ways of trying to get our routine fix of fitness elsewhere. While many of us have been doing what we can to stay fit and strong during lockdown, such as living room workouts, body weight exercises and running, for some people, there\u2019s no real substitute for the gym. <\/span><\/p>\n

\u00c0 medida que as restri\u00e7\u00f5es come\u00e7am a diminuir e os gin\u00e1sios reabrem, muitos de n\u00f3s mal podemos esperar para voltar ao ritmo das coisas com aulas regulares e sess\u00f5es de muscula\u00e7\u00e3o, ao mesmo tempo que temos acesso a equipamentos de alta qualidade. No entanto, \u00e9 muito importante garantir que o seu corpo est\u00e1 preparado e pronto para as exig\u00eancias do gin\u00e1sio. Demasiado vigor e entusiasmo iniciais podem significar come\u00e7ar com demasiada for\u00e7a e rapidez, o que pode levar a les\u00f5es graves e duradouras.As restrictions start to ease and gyms re-open, many of us can\u2019t wait to get back into the swing of things with regular classes and weight sessions, while having access to top spec equipment. Yet it\u2019s really important to ensure your body is prepared and ready for the demands of the gym. Too much initial vigour and enthusiasm can mean starting off too hard, too quickly, which could lead to serious, long-lasting injuries. <\/span><\/p>\n

Aqui est\u00e3o algumas dicas simples para um regresso seguro e tranquilo ao gin\u00e1sio:Here are some simple tips for a safe and gentle return to the gym:<\/span><\/p>\n

Easy does it<\/strong><\/span><\/h3>\n

F\u00e1cil \u00e9 isso
\nN\u00e3o podemos culpar nenhum frequentador de gin\u00e1sio que queira voltar a treinar com grande entusiasmo depois de um longo per\u00edodo de paragem, mas isso s\u00f3 vai levar a potenciais problemas; pode acabar por fazer mais mal do que bem com uma abordagem de \u201ctodas as armas em punho\u201d e \u00e9 a forma mais segura de se magoar. Para o treino com pesos, limite-se a tr\u00eas dias por semana durante as primeiras duas semanas para que os seus tecidos se possam adaptar \u00e0 carga acima do normal que est\u00e1 a colocar sobre eles.We can\u2019t blame any gym goer who wants to get back into pumping iron with great gusto after a long time off, but this is only going to lead to potential trouble; you could end up doing more harm than good with an \u2018all guns blazing\u2019 approach and is the most sure-fire way to injury. For weight training, limit yourself to three days a week for the first two weeks so your tissues can adapt to the higher-than-normal load you\u2019re putting on them.<\/span><\/p>\n

Warm-up is key<\/strong><\/span><\/h3>\n

O aquecimento \u00e9 fundamental
\nNegligenciar o aquecimento para poder saltar para a atividade principal que perdeu durante tanto tempo \u00e9 proibido.Neglecting your warm-up so you can skip to the main activity you\u2019ve missed for so long is a no-no. <\/span><\/p>\n

O aquecimento \u00e9 essencial para qualquer exerc\u00edcio e nunca foi t\u00e3o vital para o seu corpo ap\u00f3s um longo per\u00edodo afastado. A falta de exerc\u00edcio significa perda de massa muscular, o que o deixa mais suscet\u00edvel a les\u00f5es nas pernas e nas costas. Experimente exerc\u00edcios pequenos, mas eficazes, com o peso do corpo antes de atingir os pesos livres; movimentos como agachamentos, rota\u00e7\u00f5es da prancha e eleva\u00e7\u00f5es da anca far\u00e3o com que o l\u00edquido sinovial flua nas articula\u00e7\u00f5es e lubrifiquem o motor antes de arrancar completamente.A warm-up is essential for any exercise, and this has never been more vital to your body after a long period away. Lack of exercise means loss of muscle mass, which leaves you more susceptible to leg and back injuries. Try small but effective body weight exercises before you hit the free weights; moves such as lunges, plank rotations and hip raises will get that synovial fluid flowing in the joints and lubricate the engine before you fully go for it. <\/span><\/p>\n

Keep it regular <\/strong><\/span><\/h3>\n

Mantenha-o regular
\nSe decidiu voltar \u00e0s aulas de gin\u00e1stica ou muscula\u00e7\u00e3o ap\u00f3s um longo per\u00edodo de inatividade, tente comprometer-se e seguir um hor\u00e1rio regular de exerc\u00edcio.If you\u2019ve decided to get back into a fitness class or weight training after a long period of inactivity, try committing and sticking to a regular workout schedule. <\/span><\/p>\n

A melhor forma de garantir isso \u00e9 escolher um hor\u00e1rio de treino adequado para si. Isto n\u00e3o s\u00f3 \u00e9 eficaz para criar um h\u00e1bito, como tamb\u00e9m ajuda no desempenho e reduz a hip\u00f3tese de les\u00f5es.The best way to ensure this is to pick a workout time that suits you. This is not only effective for building a habit, but will also aid performance and reduce the chance of injuries. <\/span><\/p>\n

Para o ajudar a iniciar uma rotina regular, porque n\u00e3o perguntar ao seu gin\u00e1sio sobre o CicloX?To help you kick-start a regular routine, why not ask your gym about CicloX? <\/span><\/p>\n

As aulas em est\u00fadio rec\u00e9m-lan\u00e7adas do CicloZone permitem que os gin\u00e1sios e est\u00fadios de ciclismo ofere\u00e7am aos seus membros todos os benef\u00edcios do CicloZone num ambiente de grupo na vida real. As aulas de est\u00fadio est\u00e3o dispon\u00edveis 24 horas por dia, 7 dias por semana atrav\u00e9s da CicloTV para os membros da academia CicloX, enquanto os instrutores de est\u00fadio aprovados pela Ciclo tamb\u00e9m poder\u00e3o dar as suas pr\u00f3prias aulas presenciais ao vivo no devido tempo.CicloZone\u2019s newly-launched studio-based classes allow gyms and cycling studios to offer their members all the benefits of CicloZone in a real-life group setting. Studio classes are available 24:7 via CicloTV to CicloX gym members, while Ciclo-approved studio instructors will also be able to deliver their own live, in-person classes in due course. <\/span><\/p>\n

Al\u00e9m disso, quer pedale com a sua subscri\u00e7\u00e3o CicloZone ou num est\u00fadio CicloX, os seus dados ser\u00e3o sincronizados na sua aplica\u00e7\u00e3o, permitindo-lhe acompanhar o seu progresso e continuar a sua viagem de ciclismo personalizada onde quer que esteja.What\u2019s more, whether you ride on your own CicloZone membership or in a CicloX studio, your data will be synchronised in your app, allowing you to track your progress and continue your personalised cycling journey wherever you are.<\/span><\/p>\n

Fuel your workout <\/strong><\/span><\/h3>\n

Abaste\u00e7a o seu treino
\nEstar devidamente abastecido antes, durante e depois da sess\u00e3o de treino \u00e9 fundamental, especialmente ap\u00f3s um per\u00edodo de inatividade. Uma dose de hidratos de carbono simples, como uma barra de cereais ou fruta, imediatamente antes de iniciar a sess\u00e3o de muscula\u00e7\u00e3o, juntamente com bastante \u00e1gua, manter\u00e1 as suas reservas de energia e os n\u00edveis de hidrata\u00e7\u00e3o elevados. Experimente adicionar eletr\u00f3litos \u00e0 \u00e1gua para beber durante o treino, o que ir\u00e1 repor tudo o que perdeu com a transpira\u00e7\u00e3o, seguido de um suplemento rico em prote\u00ednas logo de seguida.Being properly fuelled before, during and after your training session is imperative, especially after a period of inactivity. A dose of simple carbohydrates such as a cereal bar or fruit just before starting your weight session, alongside plenty of water, will keep your energy stores and hydration levels topped up. Try added electrolytes to your water to sip throughout the workout which will replenish anything you lose through sweating, followed by a high-protein supplement right after. <\/span><\/p>\n

Mix it up<\/strong><\/span><\/h3>\n

Misture tudo
\nA variedade \u00e9 o tempero da vida, dizem, e esta filosofia tamb\u00e9m pode ser aplicada no gin\u00e1sio. Manter os treinos variados significa menos carga repetitiva, uma das formas mais f\u00e1ceis de se lesionar e mais perigosa se n\u00e3o treinar adequadamente durante algum tempo. Um equil\u00edbrio entre o cardio e a muscula\u00e7\u00e3o ir\u00e1 misturar os treinos e manter a variedade. Isto tamb\u00e9m minimiza o stress para que o seu corpo responda melhor. Por exemplo, se costumava fazer 45 minutos de ciclismo indoor todos os dias antes do bloqueio, tente aquecer com alguns alongamentos que sejam bons para a mobilidade ou concentre-se em exerc\u00edcios que ajudem a fortalecer o core.Variety is the spice of life, so they say, and this philosophy can also be applied in the gym. Keeping workouts varied means less repetitive load, one of the easiest ways to injure yourself and more of a danger if you\u2019ve not worked out properly for a while. A balance of cardio and weight training will mix up workouts and keep things varied. This also minimises stress so your body responds better. For example, if you used to do 45 minutes of indoor cycling every day pre-lockdown, try warming up with some stretches that are good for mobility, or focus on exercises that help strengthen your core. <\/span><\/p>\n

A little R&R<\/strong><\/span><\/h3>\n

Um pouco de R&R
\nPor \u00faltimo, mas n\u00e3o menos importante, o descanso e a recupera\u00e7\u00e3o s\u00e3o uma parte crucial de qualquer regime de fitness, quer seja um atleta de alto desempenho ou esteja apenas a sair da hiberna\u00e7\u00e3o.Last but not least, r<\/strong>est and recovery is a crucial part of any fitness regime, whether you\u2019re a performance athlete or are just emerging from lockdown hibernation. <\/span><\/p>\n

\u00c9 importante que todos d\u00eaem aos seus corpos muitas oportunidades de descanso e recupera\u00e7\u00e3o regulares. O esgotamento pode acontecer em qualquer n\u00edvel de treino, especialmente ap\u00f3s um longo per\u00edodo de inatividade. Dormir, como todos sabemos, \u00e9 o melhor rem\u00e9dio, por isso tente dormir 7 a 8 horas todas as noites para ajudar na recupera\u00e7\u00e3o e n\u00e3o se esque\u00e7a dos dias de descanso \u2013 \u00e9 quando o seu corpo gera os ganhos de todos os seus esfor\u00e7os.It\u2019s important that everyone gives their bodies plenty of opportunity for regular rest and recovery. Burnout can happen whatever training level you\u2019re at, especially after a long period of inactivity. Sleep as we all know is the best medicine, so try aiming for 7-8 hours\u2019 sleep every night to aid recovery and don\u2019t forget your rest days – they\u2019re when your body generates the gains from all your hard efforts.<\/span><\/p>\n

Cada treino CicloZone garante que trabalha na intensidade certa para o seu n\u00edvel de fitness atual durante o tempo ideal para obter resultados. Descarregue a aplica\u00e7\u00e3o na App Store ou Google Play.Every CicloZone workout makes sure you work at the right intensity for your current fitness level for the optimum amount of time to deliver results. Download the app at the App Store<\/span><\/a>\u00a0or\u00a0Google Play.<\/span><\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

A pandemia mudou radicalmente a vida de todos e, desde que os gin\u00e1sios fecharam, temos procurado diferentes formas de tentar obter a nossa rotina de fitness noutro local. Embora muitos de n\u00f3s…<\/p>\n","protected":false},"author":3,"featured_media":9328,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[88],"tags":[],"class_list":["post-9327","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zona-saude-pt"],"yoast_head":"\nKeeping Fit in a Pandemic | Health Zone | CicloZone Blog<\/title>\n<meta name=\"description\" content=\"Here are simple tips for a safe and gentle return to the gym, since it is really important to ensure your body is prepared and ready for the demands of the gym\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ciclozone.com\/pt-pt\/blog\/saude-manter-a-forma-em-uma-pandemia\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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