Fabio Saba
O que é a dor do dia seguinte?
A cena é muito comum: quando iniciamos (ou reiniciamos) um programa de exercícios físicos, temos dores por todo o corpo nos dias seguintes aos primeiros treinos.
O que é isso? É bom ou ruim? Treinamento físico bom é aquele que faz com que tenhamos esta dor?
Vamos lá…
Para dizer do que se trata esta dor, devemos recorrer aos estudos da biópsia muscular, que levou cientistas a duas conclusões diferentes.
A primeira delas culpa substâncias denominadas catabólicos, que são subprodutos da atividade celular intensa que ocorre nos tecidos musculares que realizaram os exercícios físicos. Quais são os resíduos principais? Os estudos tratavam inicialmente do ácido lático (que é o que “sobra da queima” de substâncias energéticas nas células em situação de muito esforço). No entanto, sabe-se que o ácido lático são rapidamente metabolizados pelo organismo, não estando mais presente no corpo após duas a três horas depois do esforço. Essa teoria caíu poie terra.
A segunda conclusão parece ser a mais coerente. Trata das micro-lesões. Quando nossos músculos se contraem e relaxam na realização do exercício físico, há um esforço da estrutura. Se este esforço for muito maior do que aquele ao qual o corpo está acostumado, ocorrem pequenos traumatismos, invisíveis a olho nu, que provocam dor.
Vamos à segunda pergunta. Bom ou ruim? Se o esforço for não for exagerado, não há maiores problemas em sentir a dor do dia seguinte. O que deve ser observado nesses casos é que seja suspensa ou reduzida a prática dos exercícios até que a situação se normalize. No entanto, em casos em que o esforço passa além dos limites razoáveis de suportabilidade do músculo, as micro-lesões podem ser mais sérias e provocar danos às “bainhas” que envolvem os feixes musculares ou causar inflamações nos tendões.
Um treinamento físico bom é aquele que faz o praticante sentir a dor do dia seguinte?
Não.
Toda realização de exercícios físicos deve levar em conta a condição física do indivíduo. Se o praticante sentir a dor do dia seguinte, isto significa que a carga dos exercícios foi excessiva e que aquele corpo não está preparado para um treinamento com esta intensidade. A evolução da condição física de um indivíduo é um processo gradual e que deve ser acompanhado pelo professor de forma evolutiva. A sobrecarga é um elemento que faz parte da melhoria da condição física. O que é importante é saber dosar a intensidade, separando o esforço benéfico do indesejável.
A situação é mais grave no caso de um sedentário. Uma pessoa que raramente realiza exercícios físicos e então se inscreve em um programa de treinamento não pode se imaginar como tendo uma condição física ótima em pouco tempo. Deve ter cautela e saber quantificar, ser responsável ao lançar-se na prática física.
É muito prejudicial que ocorram lesões no praticante iniciante, porque é um motivo forte para que ele desista do exercício físico.
É importante que se diga que é mentira que “exercício que funciona é aquele que deixa a dor do dia seguinte”. Exercício bom é aquele que satisfaz o praticante e não prejudica a sua saúde. O estresse muscular deve ser dosado, se exagerado, pode ser perigoso.
A sobrecarga é necessária ao treinamento físico, a dor do dia seguinte é dispensável.
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