Dica de Treino: Peak 8. O que é?

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!!

peak-8-exercicio-dieta-dica-marielle

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

6.710 respostas para “Dica de Treino: Peak 8. O que é? ”

  1. 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
    LALA AMU SEU LOOKS ACADEMIA

  2. Dra.Marielli é minha médica aqui em Brasília também , estou alcançando excelentes resultados com ela! Super linda e competente .

  3. 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

  4. 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!!!!

  5. 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

  6. 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

  7. 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

  8. 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!

  9. Conheço a Dra. Marielle e sou sua paciente. Ela é um exemplo de competência e entende muito do assunto. Adorei o post!!!!!! Dicas ótimas!

  10. 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.

  11. 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!

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