Oi, Meninas! É com muito prazer que apresento para vocês a Dra. Marielle Merhi. Para quem é de Goiânia ou São Luis, já deve conhecer e muito bem. Mas, para quem é de fora e ainda não sabe, a Dr. Marielle é uma top médica com formação em prática ortomolecular. Nos conhecemos desde de criança (fizemos balé juntas) e ela irá colaborar aqui no blog dando várias dicas de dieta, exercícios físicos e tudo que a gente precisa para ficar com a saúde em dia e com o corpo que a gente deseja. Nosso primeiro post é sobre o tal falado Peak 8. Um treino rápido, super bacana para quem não tem muito tempo para se dedicar a academia, e muito eficiente. A Dra. Marielle explica para a gente!!
No Brasil, cresce a cada dia o número de pessoas que procuram academias em busca de um corpo perfeito. Levando-se em conta a vida real, a maior desculpa de muitos para não adquirir uma rotina de exercícios é a falta de tempo. Pensando nisso, comecei a pesquisar e estudar algo para que meus pacientes pudessem ter maior facilidade no período de transição para um estilo de vida mais saudável.
Um médico americano, Joseph Mercola, desenvolveu um programa de exercícios chamado PEAK 8. É um treino segmentado que pode melhorar a aptidão cardiovascular e aumentar a queima de gordura. Para que esse tipo de treino tenha progresso, é necessário disciplina alimentar, respeitando horários além de uma ingestão equilibrada de nutrientes. (carboidratos, proteínas, gorduras e suplementos)
O que é PEAK 8?
É um tipo de treino de alta intensidade (chamado exercícios de pique ou intervalo) com durabilidade de 20 minutos. O executor deverá sair da sua zona de conforto e chegar no limite do seu corpo, realizando essa atividade em dias alternados. Ele pode ser feito na esteira, bicicleta ergométrica, pulando corda, subido escadas, correndo ao ar livre, etc…)
– Primeiro passo: aquecimento por 3 minutos (corrida leve, caminha mais trote ou bicicleta ergométrica);
– Segundo passo: exercitar-se ao máximo durante 30 segundos saindo da sua zona de conforto, ou seja, acelerando o coração;
– Terceiro passo: recupere-se durante 90 segundos, diminuindo o ritmo mas mantenha o exercício durante o período de recuperação.
Repita esse processo 8 vezes totalizando 8 picos, por isso é chamado de PEAK8
Atenção: antes de começar qualquer exercício físico consulte sempre seu médico e nutricionista.
Quais as vantagens desse tipo de treino?
Por exaustão, estimula a produção do hormônio de crescimento humano (HGH), porque combina intensidade adequada com a duração correta para a combinação aeróbia/anaeróbia, atingindo os músculos de contração super rápida, responsáveis pelo estímulo do GH. Além disso, melhora a contratilidade do tecido muscular do coração, aumenta a capacidade pulmonar e faz com que o corpo continue queimando gordura mesmo após o término do treino.
Lembre-se: é importante você manter um fortalecimento muscular através da musculação para não ocorrer lesões.
Quais os cuidados em relação a alimentação quando se pratica esse tipo de treino?
Você não deverá consumir nenhum tipo de carboidrato simples até 2 horas pós-treino (fruta, açúcar, farinha branca, sucos em geral), porque isso aumentará a somatostatina, hormônio produzido pelo pâncreas, regulador da glicemia, e que, por sua vez ,vai inibir a produção de GH, prejudicando o objetivo do treino.
Você poderá fazer até duas refeições antes de treinar. Até duas horas antes, você poderá consumir um carboidrato complexo de boa qualidade, ou seja, de baixo índice glicêmico. Uma opção prática e fácil de levar para o trabalho é o biscoito de arroz integral.
Antes do treino você poderá consumir até 30g de proteína para que você mantenha a quantidade necessária de aminoácidos circulantes no corpo.
No jantar é importante lembrar: consuma vegetal e proteína, por exemplo, frango com aspargo (diurético) e evite carnes vermelhas.
Em relação ao tempero das refeições , escolha os que são livres de sódio e coloque a pimenta branca, que além de realçar o paladar é termogênico, acelerando o seu metabolismo.
Hidrate-se, beba até 8 copos de água durante o dia.
Paciência, os resultados vão acontecendo naturalmente, o importante é não desistir. Tenha mais qualidade de vida, faça parte do nosso time.
#ProjetoLalaNoleto #MarielleTeam #DicasDaDraMarielle
Dra Marielle Andraous Merhi
Diretora Médica da Clinica Belcorp
Goiania-GO
tel: 55 (62) 32332848/32332466
nossa, deve ser bom, mas a moça da foto está seca demais, parece anoréxica…
Acho q vc não esta vendo os musculos dela na foto! Dá uma olhada melhor! 😉
Adorei a dica 😛
amei a dica, começarei hoje a praticá-la na academia! #projetolalanoleto
Aff eu to na fase querendo desistir,pq meu principal objetivo era so perder a barriga, que nem eh tao grande assim..mas so faco perna e braco….mas eu ja to fazendo drenagem, alimentacao reguladinha..mas como nau entende essa parte de treino..achu q ta sem nexo pra mim….help bjoks
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é da Skazi!!!! Bjo
Sou de Goiânia e não faço ideia quem seja…
Nossa esse post veio na hora certa, hoje é feriado aqui na minha city e eu estava pensando o que iria fazer para me exercitar… Muito top!
Adorei!
bjo
Adorei!
Com que frequencia devo fazer?
Além de top e linda esta doutora sabe e é uma estudiosa deste assunto.
Dra.Marielli é minha médica aqui em Brasília também , estou alcançando excelentes resultados com ela! Super linda e competente .
Ou Lalá…
Adorei a dica, eu sigo a @dramarielle no instagram e já comecei a praticar o “peak8” há 2 semanas e estou muito satisfeita com os resultados 🙂
Super indico!!!!
Bjssss lindaaa
TOP DEMAIS!!! Além de linda e dona de um super corpasso, uma excelente profissional!! Por isso a escolhi como minha médica!!! Beijos
Dra.Marielle é minha medica há um ano e é uma excelente profissional além de ser uma inspiração pois é linda por dentro e por fora!!!
beijos mil!!!!
Dra.Marielle é minha medica há um ano!
e é uma excelente profissional e além de tudo é lindíssima por dentro e por fora!!!
beijos mil
Dra. Marielle sempre arrasa! Linda e talentosa… Otima dica de treino, vou tentar !!!
De goiania para o mundo!! A mais competente, inteligente e linda! A Dra. que consegue te ajudar e te inspirar ao mesmo tempo 🙂
Dra.Marielle é minha medica há um ano e é uma excelente profissional! além de ser uma inspiração pois é linda por fora e por dentro.
bjs
Se vira nos 30, adooorei a dica!
BjoBjo;)
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Lala, este treino é muito parecido com o Tabata. Já ouviu falar? Será que não é o mesmo?
É o que eu faço com o meu personal!
Adorei o post! Mas gostaria de uma ajuda! Voce fiz que nao devemos consumir nenhum tipo de carboidrato simples pós treino. O que eu devo consumir entao? Estava acostumada a comer uma banana com whey protein 🙁 me ajuda por favor! Beijoss
Olá Dra Marielle, não entendi uma coisinha sobre esse treino. Ele é uma saída pra quem não tem tempo pra outros exercícios, porém diz assim: “Lembre-se: é importante você manter um fortalecimento muscular através da musculação para não ocorrer lesões.” Isso quer dizer que devo fazer musculação também? Aí não tenho tempo hehe. Obrigada!
ótimo exercício para fazer na esteira!
Bjs!
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O que eu posso comer depois dos exercícios? No geral faço de manha em jejum, então tenho que comer algo depois.
Lalá, quase morri na esteira mas valeu a dica! Treino rápido e super potente! :*
Conheço a Dra. Marielle e sou sua paciente. Ela é um exemplo de competência e entende muito do assunto. Adorei o post!!!!!! Dicas ótimas!
Dra Marielle é super competente e entende muito do assunto! Super indico… Sou paciente dela e tenho tido resultados surpreendentes! Adorei o post
Lala, ela atende aqui em São Luís – MA? Você tem o contato dela aqui?
Obrigada!
Lalá, mas 3 min + 30 segundos + 90 segundos dá 5 minutos, vezes 8 repetições dá 40 min de exercício, não 20 min, como diz no post.. É isso mesmo?
Bjim.
Ah sim, os 3 min são só no início e depois fica só no 30 seg + 90 seg repetindo 8x né? Se for, aí sim dá 19 min!
Lala, é a Dra. Marielle que será cuidando da sua dieta? Mudou de nutri? Conta pra gente desta sua última secada. Ta linda!!! Um beijo!
Afim de conhecer \o/
Naná, você é uma fofa (no melhor sentido, claro!), você ou a Dra. teriam como me indicar uma nutrologa legal aqui em SP capital? bjs e parabéns!
Oi, Vanessa O Dr Amilton Macedo é execelente. POde procurar por ele. Meu medico, da Sabrina Sato e da Fernanda Motta tb! Bjoka
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По каждому соревнованию организована предворительная подготовка аналитического отдела. Они дают оценку вероятности событию и определяют размер котировки.
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Так рассчитывается размер выигрыша. Если гемблер проигрывает, вся сумма остаются у организации.
На данный момент на территории Российской Федерации работают легально порядка сорока беттинговых компаний.
Есть несколько форматов организации. Онлайн площадки в online поле и наземные филлиалы (ППС).
Актуальные адреса точек вы найдете на web старничке выбранной конторы, либо в группах по интересам, описывающих Обзоры на БК.
Для ввода и вывода средств в пунктах наземного ППС используется только наличные.
Выигрыш за пройденную ставку выплачиваются через кассу.
Поскольку современное общество предпочитает online игры, пик популярности приходится на площадки контор в интернете.
Для комфорта своих клиентов, помимо Дескопных платформ, некоторые БК принимают ваши пари в адаптивных мобильных программах.
Для мотивации как новых, так и опытных игроков создатели БК пытаются сделать уникальные бонусные программы, насыщая большей функциональностью и возможностями.
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Любой игрок основывается на свои определенные критерии для выбора БК для игры онлайн формата.
Следует тщательно ознакомиться с характеристиками сайта перед началом работы.
главными условиями для принятия решения принято считать актуальную программу лояльности, статус букмекерской конторы и размер коэффициентов и маржи.
Ниже приведет список ключевых критериев для бетторов, подобранных нашим обозревательным сайтом:
Выбор ставок.
главными характеристиками данного списка считается количество составленных конторов https://zherdesh.ru/user/profile/48705 рынков по росписи на тоталы и форы в футбольных турнирах, а также росписьна иные голевые виды спорта. Топовыми БК по России по рынкам принято считать Фонбет и 1хставка.
Котировки.
Рейтинг букмекеров обычно формируется исходя из величины коэффициента. Ведь чем выше котировка на событие, тем большая сумма возможна для выигрыша Букмекерские конторы .
Проработка лайва.
Ставки, сделанные во время игры, расположены в линии лайв режима. При оформлении рейтинга особое внимание было направлено на удобство билета и расчета пари, общее количество живой линии, количество маркетов в ней.
Отзывы о Букмекере.
Данный показатель формирует рейтинг легальным букмекерским конторам относительно скорости денежных переводов и решения конфликтных ситуаций с пользователями сайта. Каждый гемблер нуждается в уверенности гарантированной выплаты при ставке по всем правилам.
Если букмекер по каким-либо причинам задерживает выплаты, то коэффициенты и бонусы не представляют большого значения.
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По каждому соревнованию организована предворительная подготовка аналитического отдела. Они дают оценку вероятности событию и определяют размер котировки.
Беттор побеждает когда пари оказалось удачным. общий банк, перемножается с котировками.
Так рассчитывается размер выигрыша. Когда гемблер проигрывает, вся сумма отправляется в контора.
Сегодня в России работают легально несколько букмекерских контор.
существует два формата их работы. виртуальные платформы в online поле и наземные филлиалы (ППС).
Актуальные адреса пунктов ставок вы найдете на интернет-ресурсе интересующего вас букмекера, или в тематических пабликах, описывающих популярные букмекерские конторы.
Для ввода и вывода средств в пунктах наземного ППС работают наличный расчет.
Выигрыш за пройденную ставку выплачиваются через кассу.
Благодаря тому, что люди в 21 веке выбирают онлайн развлечения, пик популярности приходится на онлайн-букмекеров.
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Ниже приведет список распространённых характеристик для геймеров, разработанных нашим обозревательным сайтом:
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Ключевыми особенностями данного списка является, ассортимент предлагаемых букмекером http://www7a.biglobe.ne.jp/~bon/style-board/stylebbs.cgi/contact.php рынков по росписи на тоталы и форы в футбольных турнирах, а также росписьна хоккей и теннис. Лучшими в РФ по рынкам принято считать Fonbet и 1хставка.
Коэффициенты.
ТОП букмекерских контор зачастую составляется на основании величины коэффициента. Чем больше коэффициент по игре, тем больше денег можно заработать ставки на спорт .
Live-сервис.
Ставки, сделанные во время игры, расположены в линии лайв режима. При оформлении рейтинга мы делаем акцент на скорость оформления и расчета пари, общее количество предлагаемых ставок, глубину росписи.
Отзывы о Букмекере.
Данный критерий формирует рейтинг легальным букмекерским конторам относительно выплаты денежных средств и обработки негативных обращений с пользователями сайта. Каждый гемблер хочет быть уверен в том, что он получит свой выигрыш, если проводил игру честно.
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Игорное заведение, в котором любой заинтересованный человек делает ставки на различные спортивные события, называется букмекерская контора (БК).
По каждому соревнованию организована предворительная подготовка аналитического отдела. специалисты оценивают шансы на победу игрока и формируют коэффициенты.
Гемблер одерживает победу когда ставка Прошло. Сумма, которую он поставил, перемножается на показатель КФ.
Так определяется итоговая прибыль. Когда Пари не проходит, все деньги остаются у организации.
На данный момент В постоветском пространстве ведут свою деятельность на законных основаниях несколько букмекерских контор.
Есть два формата их работы. Онлайн площадки в online поле и офлайн пункты приема ставок (ППС).
Контакты работающих пунктов ставок вы найдете на сайте выбранной конторы, или в тематических пабликах, обозревающих популярные букмекерские конторы.
Для совершения финансовых операций в наземных филлиалах используется с обналиченными купюрами.
Выигрыш за пройденную ставку выплачиваются через кассу.
Поскольку люди в 21 веке предпочитает онлайн игры, пик популярности приходится на виртуальные букмекерские конторы.
Для комфорта своих клиентов, помимо Дескопных платформ, многие букмекерские конторы предлагают оформить ставки на события в мобильных приложениях.
Для привлечения и удержания клиентов создатели БК стараются сделать уникальные бонусные программы, насыщая большей функциональностью и возможностями.
Как выбрать букмекера
Каждый беттер разрабатывает собственную систему оценок для выбора БК или поиска беттингового сайта.
Следует внимательно посмотреть на с характеристиками сайта до регистрации.
Основными критериями для выбора принято считать наличие бонусных предложений, статус букмекерской конторы и котировки и комиссию самого БК.
Вот несколько ключевых критериев для игроков, подобранных нашим обозревательным сайтом:
Глубина линии.
Ключевыми особенностями доматчевой и лайв линии считается количество составленных конторов http://e-hp.info/mitsuike/4-bbs/bbs/m-123y.cgi?view=9&&v=924&pid=243&post=00874&post=0239 рынков по росписи на исходы и гандикапы в футбольных матчах, а также росписьна хоккей и теннис. Лучшими в РФ по рынкам считаются Фонбет и 1хставка.
Котировки.
ТОП букмекерских контор обычно формируется на основании величины коэффициента. Чем больше коэффициент по игре, тем большая сумма возможна для выигрыша ставки на спорт .
Live-сервис.
Пари, которые оформляются игроками по ходу матча, находятся в линии лайв режима. При оформлении рейтинга особое внимание было направлено на скорость оформления и подведения итогов по ставке, общее количество предлагаемых ставок, глубину росписи.
Надежность.
Данный показатель дает характеристику легальным букмекерским конторам в плане выплаты денежных средств и обработки негативных обращений с пользователями сайта. любой игрок нуждается в уверенности что он получит свой выигрыш, если проводил игру честно.
Если букмекер по каким-либо причинам не выплачивает выигрыш, то коэффициенты и бонусы не представляют никакого интереса.
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