Ter uma orientação individualizada é importante?Essa é uma questão que sempre permeia o pensamento quando se cogita a possibilidade de contratar um profissional especializado (personal trainer). Para a grande maioria essa duvida é fácil de ser respondida, mas ainda uma parcela acha que isso é apenas um luxo ou um simbolo de status social.
A orientação individualizada é fundada em um dos princípios básicos da teoria do treinamento, e se utilizando desse principio os resultados vão ser atingidos com maior magnitude e em um período mais curto.
O estudo abaixo buscou investigar tal dúvida, analizando indivíduos experientes em treinamento de força após 12 semanas de treinamento com e sem supervisão sobre parâmetros do treinamento de força, e observaram que os indivíduos com orientação tiveram maiores ganhos de força e massa magra.
1. Med Sci Sports Exerc. 2000 Jun;32(6):1175-84.
The influence of direct supervision of resistance training on strengthperformance.
Mazzetti SA, Kraemer WJ, Volek JS, Duncan ND, Ratamess NA, Gómez AL, Newton RU,
Häkkinen K, Fleck SJ.
The Human Performance Laboratory, Ball State University, Muncie, IN 47306, USA.
PURPOSE: The purpose of this study was to compare changes in maximal strength,
power, and muscular endurance after 12 wk of periodized heavy-resistance training
directly supervised by a personal trainer (SUP) versus unsupervised training
(UNSUP).
METHODS: Twenty moderately trained men aged 24.6 +/- 1.0 yr (mean +/- SE) were
randomly assigned to either the SUP group (N = 10) or the UNSUP group (N = 8).
Both groups performed identical linear periodized resistance training programs
consisting of preparatory (10-12 repetitions maximum (RM)), hypertrophy (8 to
10-RM), strength (5 to 8-RM), and peaking phases (3 to 6-RM) using free-weight
and variable-resistance machine exercises. Subjects were tested for maximal squat
and bench press strength (1-RM), squat jump power output, bench press muscular
endurance, and body composition at week 0 and after 12 wk of training.
RESULTS: Mean training loads (kg per set) per week were significantly (P < 0.05)
greater in the SUP group than the UNSUP group at weeks 7 through 11 for the
squat, and weeks 3 and 7 through 12 for the bench press exercises. The rates of
increase (slope) of squat and bench press kg per set were significantly greater
in the SUP group. Maximal squat and bench press strength were significantly
greater at week 12 in the SUP group. Squat and bench press 1-RM, and mean and
peak power output increased significantly after training in both groups. Relative
local muscular endurance (80% of 1-RM) was not compromised in either group
despite significantly greater loads utilized in bench press muscular endurance
testing after training. Body mass, fat mass, and fat-free mass increased
significantly after training in the SUP group.
CONCLUSION: Directly supervised, heavy-resistance training in moderately trained
men resulted in a greater rate of training load increase and magnitude which
resulted in greater maximal strength gains compared with unsupervised training.
PMID: 10862549 [PubMed - indexed for MEDLINE]
