{"id":2322,"date":"2019-10-08T11:33:29","date_gmt":"2019-10-08T10:33:29","guid":{"rendered":"https:\/\/www.healthy-heart.org\/viver-com-doenca-cardiaca\/exercicio-fisico\/"},"modified":"2019-10-08T11:33:29","modified_gmt":"2019-10-08T10:33:29","slug":"exercicio-fisico","status":"publish","type":"page","link":"https:\/\/www.healthy-heart.org\/pt\/viver-com-doenca-cardiaca\/exercicio-fisico\/","title":{"rendered":"Exerc\u00edcio f\u00edsico"},"content":{"rendered":"

\"\"<\/p>\n

Preciso de fazer quanta atividade f\u00edsica?<\/h3>\n

As pessoas com doen\u00e7a card\u00edaca devem fazer exerc\u00edcios aer\u00f3bicos de intensidade moderada pelo menos 30 minutos por dia. Os exerc\u00edcios aer\u00f3bicos como caminhada, corrida, ciclismo, remo, nata\u00e7\u00e3o e esqui de fundo aumentar\u00e3o a resist\u00eancia. O tipo de exerc\u00edcio \u00e9 menos importante do que a quantidade. Quanto mais frequente o exerc\u00edcio e quanto mais longa for a sess\u00e3o, maior ser\u00e1 o impacto na sa\u00fade e expetativa de vida (Leia mais sobre estilo de vida sedent\u00e1rio<\/a> e o que pode fazer para agir<\/a>).<\/p>\n

Como sei se o exerc\u00edcio tem intensidade moderada?<\/h3>\n

H\u00e1 duas formas:<\/p>\n

    \n
  1. Monitorizando o ritmo card\u00edaco com um rel\u00f3gio inteligente, monitor de atividade f\u00edsica ou faixa peitoral. A intensidade moderada significa um treino de 64% a 76% do ritmo card\u00edaco m\u00e1ximo. O pico da frequ\u00eancia card\u00edaca \u00e9 calculado subtraindo 220 \u00e0 idade, a menos que haja toma de medicamentos (como betabloqueadores) que alterem a frequ\u00eancia card\u00edaca.<\/li>\n
  2. O teste da conversa \u00e9 o m\u00e9todo mais f\u00e1cil. Aumente gradualmente a velocidade ou a carga at\u00e9 que a conversa se torne muito dif\u00edcil (\u00e0s vezes torna-se necess\u00e1rio arfar para falar confortavelmente). Reduza ligeiramente a velocidade ou a carga para poder falar durante o exerc\u00edcio. A intensidade aqui \u00e9 moderada.<\/li>\n<\/ol>\n

    O treino de resist\u00eancia deve ser feito pelo menos duas vezes por semana para melhorar a for\u00e7a e a massa muscular, que ajudam a otimizar a sa\u00fade a longo prazo. Para cada grupo muscular grande, fazer tr\u00eas s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es com uma recupera\u00e7\u00e3o de 1 a 2 minutos entre elas. O peso deve ser suficientemente alto para que a repeti\u00e7\u00e3o final possa ser executada corretamente e a seguinte imposs\u00edvel.<\/p>\n

    Al\u00e9m de atingir as metas semanais para exerc\u00edcios aer\u00f3bicos e de resist\u00eancia, mantenha-se ativo no dia a dia e minimize o tempo que passa sentado. H\u00e1 evid\u00eancias convincentes de que a frequente posi\u00e7\u00e3o de sentado aumenta o risco de morte prematura. Use um contador de passos ao n\u00edvel do quadril para avaliar o quanto se move durante o dia. Defina uma meta para cada dia.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Preciso de fazer quanta atividade f\u00edsica? As pessoas com doen\u00e7a card\u00edaca devem fazer exerc\u00edcios aer\u00f3bicos de intensidade moderada pelo menos 30 minutos por dia. Os exerc\u00edcios aer\u00f3bicos como caminhada, corrida, ciclismo, remo, nata\u00e7\u00e3o e esqui de fundo aumentar\u00e3o a resist\u00eancia. O tipo de exerc\u00edcio \u00e9 menos importante do que a quantidade. Quanto mais frequente o […]<\/p>\n","protected":false},"author":1,"featured_media":2325,"parent":2299,"menu_order":3,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-2322","page","type-page","status-publish","has-post-thumbnail","hentry","category-viver-com-doenca-cardiaca"],"acf":[],"yoast_head":"\nExerc\u00edcio f\u00edsico - Healthy-Heart.org<\/title>\n<meta name=\"description\" content=\"O exerc\u00edcio f\u00edsico promove uma recupera\u00e7\u00e3o mais r\u00e1pida de doen\u00e7as cardiovasculares e previne novos problemas card\u00edacos.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.healthy-heart.org\/pt\/viver-com-doenca-cardiaca\/exercicio-fisico\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exerc\u00edcio f\u00edsico - 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