Recomendações para o treino de força em idosos: uma breve revisão da literatura
Type
article
Publisher
Identifier
Silva, F; Ramalho, A., Duarte-Mendes, P. & Marinho, D. (2018). Recomendações para o treino de força em idosos: uma breve revisão da literatura. Revista Cientifica da Universidade do Mindelo, 5 (2), 43-55.
Title
Recomendações para o treino de força em idosos: uma breve revisão da literatura
Subject
Força
Treino
Idosos
Recomendações
Strength
Training
Elderly
Recommendations
Treino
Idosos
Recomendações
Strength
Training
Elderly
Recommendations
Date
2018-05-23T08:52:42Z
2018-05-23T08:52:42Z
2018
2018-05-23T08:52:42Z
2018
Description
O propósito deste estudo foi identificar as recomendações gerais para o treino de
força na população idosa. A presente revisão de literatura foi efetuada a partir
das bases de dados PubMed, Repositório Científico de Acesso Aberto de
Portugal, assim como em livros e artigos científicos que indicassem as
recomendações do treino de força em idosos quanto à sua frequência,
intensidade e volume. Quanto às recomendações do treino de força, as
organizações internacionais de saúde e a literatura científica são unânimes ao
recomendarem a sua incorporação nos programas de exercício físico. Desta
forma, o treino de força deverá ser realizado no mínimo 2 vezes por semana, a
uma intensidade superior a 60% de 1RM, entre 1 a 4 séries de 8 a 15 repetições
de 8 a 10 exercícios, durante 20 a 30 minutos, devendo ser solicitado os
principais grupos musculares.
The purpose of this study was to identify the general recommendations for strength training in the elderly population. The present literature review was carried out from the PubMed databases, Scientific Repository of Open Access of Portugal, as well as scientific books and articles that indicated the recommendations of strength training in the elderly regarding their frequency, intensity and volume. Regarding strength training recommendations, international health organizations and the scientific literature are unanimous in recommending their incorporation into physical exercise programs. Therefore, strength training should be performed at least twice a week, at an intensity of more than 60% of 1RM, between 1 and 4 sets of 8 to 15 repetitions of 8 to 10 exercises, for 20 to 30 minutes, soliciting the major muscle groups.
info:eu-repo/semantics/acceptedVersion
The purpose of this study was to identify the general recommendations for strength training in the elderly population. The present literature review was carried out from the PubMed databases, Scientific Repository of Open Access of Portugal, as well as scientific books and articles that indicated the recommendations of strength training in the elderly regarding their frequency, intensity and volume. Regarding strength training recommendations, international health organizations and the scientific literature are unanimous in recommending their incorporation into physical exercise programs. Therefore, strength training should be performed at least twice a week, at an intensity of more than 60% of 1RM, between 1 and 4 sets of 8 to 15 repetitions of 8 to 10 exercises, for 20 to 30 minutes, soliciting the major muscle groups.
info:eu-repo/semantics/acceptedVersion
Access restrictions
openAccess
http://creativecommons.org/licenses/by-nc/4.0/
http://creativecommons.org/licenses/by-nc/4.0/
Language
por
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