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Água de malhar

setembro 3, 2012 - Bem estar
Água de malhar
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No mar, na piscina ou na lagoa, os exercícios aquáticos oferecem condicionamento físico com boas doses de refresco

Divulgação

“O mago mandou avisar: água de beber, água de benzer, água de banhar.” Os versos de Alcohol, música de Jorge Ben Jor, esqueceram de contemplar outra modalidade do líquido: água de malhar.

É possível perder peso, fortalecer os músculos ou simplesmente buscar condicionamento físico de forma refrescante. Modalidades já conhecidas nos ambientes secos (e quentes) das academias mergulham nas piscinas para disputar espaço com as tradicionais hidroginástica e natação.

O potencial é elevado. A densidade da água deixa o corpo leve, mas exige uma força maior para realizar os movimentos. “É uma carga extra que naturalmente carregamos. Os exercícios na água são excelentes para fortalecer e tornear pernas e braços”, explica Vinicius Braga, professor do Espaço Stela Torreão, no Rio de Janeiro.

Segundo o educador, no verão, a procura por esportes aquáticos tende a aumentar. Em cidades quentes como a capital fluminense é fundamental que as academias se reciclem e ofereçam atividades diferenciadas dentro da piscina.

Conheça algumas modalidades:

Aquatoalha

A primeira modalidade é quase auto-explicativa. As aulas de hidroginástica recebem um complemento extra, que potencializa os exercícios.

Toalhas com um formato especial – pouco menor das usadas para secar o rosto e com três aberturas – permitem uma série de exercícios para fortalecer braços e pernas. A brincadeira, segundo o instrutor, pode gerar um casto de até 500 calorias em uma hora de aula.

“O uso das toalhas aumenta as possibilidades de exercícios na água, tanto para os membros inferiores como para os superiores. É possível melhorar o condicionamento físico dos alunos, trabalhar a resistência e a coordenação motora. Além de dar mais dinâmica às aulas, a toalha motiva e socializa, pois muitos dos exercícios são feitos em dupla ou em grupo”, afirmou o professor Braga

HidroRunner

Já nas aulas de HidroRunners, a atividade é proposta através de um circuito aquático. Minicamas elásticas, bicicletas aquáticas e o turbilhão – uma corrente de água que simula a correnteza do mar – tornam a atividade dinâmica e eficaz. “Além de todo o treinamento cardiorrespiratório, é possível perder 600 calorias por aula”, diz Braga que também da aula desta modalidade.

Boxe Aqua Training

Na dúvida entre boxe e a hidroginástica, a academia carioca Estação Corpo inovou a grade dos esportes aquáticos com as aulas de Boxe Aqua Training. A técnica mistura exercícios de boxe e Muay Tai na piscina. Depois pular cordas, fazer uma série de abdominais e polichinelos, os alunos mergulham na água para treinar socos e movimentos com as pernas. A aula tem duração de uma hora e os praticantes podem gastar, em média, 500 calorias.

Aulas de caiaque

Em São Paulo, a Academia Fórmula instalou, na unidade do Shopping Eldorado, na zona sul da cidade, dentro da piscina, uma estrutura para aulas de caiaque. A modalidade oferece um treino pesado principalmente para os braços.

Natação no mar ou represa

Divulgação

Para quem tem o privilégio de morar em cidades litorâneas, o esporte aquático ainda ganha o fator surpresa. O desafio diário independe de tecnologias ou aparatos que potencializam os treinos. Cabe à natureza determinar, através do vento, da correnteza e da temperatura das águas, o nível e a complexidade dos treinos.

A natação no mar ou em represas também pode ser um esporte único, não necessariamente associado à prática do triátlon. Mario Jorge Hilarino, educador físico da assessoria esportiva O Treino, no Rio de Janeiro, ministra aulas para nadadores na praia de Copacabana.

A falta de rotina e a incontestável beleza carioca, entretanto, apenas encabeçam a lista de pontos positivos da modalidade. Segundo o professor, os benefícios e as vantagens são numerosos, mas é preciso fôlego e disposição. O esporte exige atividade tempo integral, mesmo nos minutos de relaxamento dentro da água.

“Os treinos são determinados pela distância de bóias no mar. Elas também regulam a intensidade, grau de exigência. Mesmo após cumprir com o percurso, o atleta continua ativo. Quando estamos flutuando na água, não deixamos de trabalhar o corpo globalmente. O gasto de energia é intermitente.”

Apesar do esforço, principalmente nos braços, devido à densidade da água salgada, os 50 minutos de treino diário não são sinônimos de dor ou fadiga muscular. “A atividade relaxa automaticamente. Não deixa a musculatura dolorida no dia seguinte, tampouco provoca danos maiores. São exercícios sem impacto na coluna, nas articulações.”

Sem contra-indicação e com um gasto calórico elevado – um treino intenso libera 1500 calorias – a atividade, além de dar resultado em apenas três semanas, na opinião do especialista, ainda pode ser lúdica. “A natação remete à fase do útero, por isso que é tão relaxante e atraente. Em algumas praias também é possível nadar acompanhado. Tartaruga, cardume de peixes dividem o espaço com a gente.”

Fonte: Saúde IG

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