Neste artigo vais descobrir como podes otimizar o teu treino de corrida através da monitorização da frequência cardíaca. Vais aprender o que são as zonas de frequência cardíaca, como calculá-las e por que é importante saber em que zona estás a treinar. Vamos também ver conselhos concretos e um treino de exemplo que te vai ajudar a aproveitar este método ao máximo. O treino por frequência cardíaca é uma das formas mais eficazes de melhorar o teu desempenho e, ao mesmo tempo, otimizar a recuperação.
Zonas de frequência cardíaca e corrida
Como podemos controlar as zonas?
Para monitorizar as zonas de frequência cardíaca, podes utilizar tecnologia moderna, como relógios desportivos ou faixas torácicas. Estes dispositivos medem a tua frequência cardíaca atual e ajudam-te a manter o treino na zona pretendida. Também é útil configurar alertas sonoros ou de vibração, que te avisam caso ultrapasses a intensidade pretendida. Para a máxima precisão, recomenda-se ligar o dispositivo a aplicações que guardam os registos dos treinos e ajudam a analisar o teu desempenho.
Fonte: hyve
O que são as zonas de frequência cardíaca?
As zonas de frequência cardíaca representam diferentes níveis de intensidade a que o coração bombeia sangue para o corpo durante a atividade física. Cada zona corresponde a uma percentagem diferente da frequência cardíaca máxima (FCM), que é o número mais elevado de batimentos cardíacos por minuto que uma pessoa pode atingir com um esforço máximo. Existem também, claro, tabelas de frequência cardíaca em repouso. Estas zonas são determinadas por percentagens da tua frequência cardíaca máxima (FCM). Cada zona tem um propósito específico e um impacto na condição física, desde a recuperação até à melhoria da resistência, chegando ao desenvolvimento da velocidade máxima. A correta atribuição das zonas permite otimizar a eficácia do treino e melhorar a recuperação após uma corrida exigente.1,2
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Zona 1 (50–60 % FCM): Corrida de recuperação, ideal para o descanso após um treino exigente.
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Zona 2 (60–70 % FCM): Zona de resistência aeróbica, que significa que o corpo trabalha a uma intensidade mais baixa, em que os músculos queimam sobretudo gorduras e utilizam o oxigénio como principal fonte de energia. Fundamental para corridas longas e para melhorar a condição física de base.
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Zona 3 (70–80 % FCM): O limiar aeróbico é o ponto a partir do qual o corpo começa a aumentar a produção de lactato, mas ainda consegue eliminá-lo eficazmente. Esta zona é ideal para corridas de ritmo (tempo runs) e para o desenvolvimento da velocidade.
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Zona 4 (80–90 % FCM): Zona anaeróbica, em que o corpo trabalha a uma intensidade tão elevada que já não consegue utilizar suficientemente o oxigénio e passa a fontes de energia anaeróbicas. Esta zona destina-se ao treino intervalado e ao desenvolvimento da velocidade máxima.
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Zona 5 (90–100 % FCM): Carga máxima, destinada a sprints curtos e a testar os limites.1,2,3
Como te pode ajudar a frequência cardíaca?
Correr de acordo com a frequência cardíaca permite-te controlar a intensidade do treino e maximizar a eficácia de cada sessão. A correta divisão das zonas de treino ajuda a prevenir a sobrecarga e minimiza o risco de lesões.
Exemplo: Se estás a treinar para uma maratona, a maior parte da tua corrida deve decorrer na zona 2, que desenvolve a resistência e favorece a queima de gordura.
Fonte: hyve
Cálculo da frequência cardíaca para a corrida
Como descobrir a tua frequência cardíaca máxima?
Existem vários métodos para calcular a frequência cardíaca máxima:
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Fórmula da idade: 220 menos a tua idade. Por exemplo, para um corredor de 30 anos, a FCM é de 190 batimentos por minuto.
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Testes laboratoriais: Medição mais precisa, envolvendo médicos desportivos.
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Teste prático: Corre 3 minutos com esforço máximo e regista o valor mais elevado.
Depois de determinares a FCM, podes calcular as zonas individuais através da percentagem correspondente. 1,3
Como correr de acordo com a frequência cardíaca
Conselhos práticos para o treino
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Foca-te no desenvolvimento a longo prazo: Não te esqueças de que construir resistência na zona 2 é fundamental tanto para principiantes como para corredores avançados.
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Usa um monitor de frequência cardíaca: Monitorizar a frequência cardíaca permite-te gerir eficazmente a intensidade da corrida.
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Cuida da recuperação: Inclui corridas de recuperação na zona 1, que ajudam a reduzir a fadiga.
Correr de acordo com a frequência cardíaca
Erros mais comuns
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Ignorar as zonas mais baixas: Muitos corredores treinam com demasiada intensidade, o que leva ao overtraining.
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Zonas mal configuradas: Sem um cálculo correto da FCM, é difícil gerir o treino eficazmente.
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Aproveitamento insuficiente da tecnologia: Os monitores de frequência cardíaca e relógios podem facilitar bastante o controlo da frequência cardíaca.
Fonte: hyve
Treino por frequência cardíaca
Como é um treino de exemplo?
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Aquecimento: 10 minutos na zona 1, para preparar o corpo para o esforço.
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Parte principal: 20 minutos na zona 2 e 5 minutos na zona 4. Repete 3 vezes.
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Recuperação ativa: 10 minutos na zona 1 para acalmar o batimento cardíaco.
Fontes
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Seiler, S., & Tønnessen, E. (2009). Intervals, Thresholds, and Long Slow Distance: The Role of Intensity and Duration in Endurance Training. Sports Science Journal, 27(1), str. 45–53.
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Edwards, S. (1993). The Heart Rate Monitor Book. Sacramento: Fleet Feet Press, str. 89–102.
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Lorang, J., & Sandbakk, Ø. (2019). The Science of Running: Improving Performance and Preventing Injury. Oslo: Human Performance Publishing, str. 132–148.
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