{"id":195418,"date":"2021-03-13T10:48:29","date_gmt":"2021-03-13T10:48:29","guid":{"rendered":"https:\/\/eunutrition.com\/?p=195418"},"modified":"2021-03-13T10:48:29","modified_gmt":"2021-03-13T10:48:29","slug":"repeticoes-em-reserva","status":"publish","type":"post","link":"https:\/\/eunutrition.com\/blog\/repeticoes-em-reserva\/","title":{"rendered":"Repeti\u00e7\u00f5es em Reserva"},"content":{"rendered":"
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Tal como o nome sugere, podemos adequar, monitorizar o nosso treino tendo em conta as repeti\u00e7\u00f5es que temos em reserva relativamente \u00e0 falha.<\/p>\n


\n<\/span>Escala de Repeti\u00e7\u00f5es em Reserva (RER)<\/h5>\n

 <\/p>\n

Tal como o nome sugere, podemos adequar, monitorizar o nosso treino tendo em conta as repeti\u00e7\u00f5es que temos em reserva relativamente \u00e0 falha.<\/p>\n

Esta escala \u00e9 t\u00e9cnicamente, igual \u00e1 escala de Perce\u00e7\u00e3o Subjetiva de Esfor\u00e7o [PSE] (0-10).<\/p>\n

Assim sendo, temos o seguinte exemplo:<\/p>\n

3 S\u00e9ries x 8 Repeti\u00e7\u00f5es a uma PSE 6-8 \u00e9 equivalente a ter 2-4 repeti\u00e7\u00f5es relativamente ao m\u00e1ximo (PSE=10 \/ RER =0)<\/p>\n

Esta escala poder\u00e1 ser usada tamb\u00e9m, de igual forma, para classificar a intensidade de uma sess\u00e3o de treino de for\u00e7a.<\/p>\n

<\/h5>\n

\nQual a utilidade do uso desta escala?<\/strong><\/h5>\n

 <\/p>\n

Prescri\u00e7\u00e3o da carga:<\/strong> Para a mesma intensidade num exerc\u00edcio (e.i 70%1RM Agachamento), o n\u00famero de repeti\u00e7\u00f5es realizadas varia significativamente entre indiv\u00edduos (uns podem conseguir 12reps, outros 19).<\/p>\n

Assim sendo, \u201cescolher\u201d a carga com base na escala pode tornar a intensidade mais individualizada.<\/p>\n

A escala \u00e9 sens\u00edvel a vari\u00e1veis que afetam o nosso estado de prontid\u00e3o.<\/p>\n

Vari\u00e1veis essas que podem ser:<\/strong> Sono, ansiedade, cansa\u00e7o, entre outros). Por isso mesmo, a mesma intensidade (e.i 8-9RER) pode significar cargas diferentes em diferentes dias, tendo em conta estas vari\u00e1veis.<\/p>\n

Avaliar o progresso:<\/strong> Mesmo que aches uma seca registar os teus n\u00edveis de perce\u00e7\u00e3o de esfor\u00e7o, estes ser\u00e3o ut\u00e9is para avaliar o teu progresso ao longo do tempo: Se come\u00e7aste a fazer um exerc\u00edcio 3 S\u00e9ries x 10 Reps a (2-3 RER) com 100kg e hoje fazes o mesmo exerc\u00edcio com a mesma carga mas esta representa (4-5 RER) significa que tiveste uma boa evolu\u00e7\u00e3o e ter\u00e1s de ajustar o treino em fun\u00e7\u00e3o da mesma.<\/p>\n<\/div>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_single_image image=”195429″ img_size=”medium” alignment=”center” style=”vc_box_rounded”][\/vc_column][vc_column width=”1\/2″][vc_single_image image=”195423″ img_size=”medium” alignment=”center” style=”vc_box_rounded”][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]Refer\u00eancias<\/strong><\/p>\n

Zourdos, M. C., Klemp, A., Dolan, C., Quiles, J. M., Schau, K. A., Jo, E., …\u00a0& Blanco, R. (2016). Novel resistance training\u2013specific rating of perceived exertion scale measuring repetitions in reserve.\u00a0The Journal of Strength & Conditioning Research<\/em>,\u00a030<\/em>(1), 267-275.<\/p>\n

Helms, E. R., Byrnes, R. K., Cooke, D. M., Haischer, M. H., Carzoli, J. P., Johnson, T. K., … & Zourdos, M. C. (2018). RPE vs. Percentage 1RM loading in periodized programs matched for sets and repetitions.\u00a0Frontiers in physiology<\/em>,\u00a09<\/em>, 247.<\/p>\n

Graham, T., & Cleather, D. J. (2019). Autoregulation by” Repetitions in Reserve” Leads to Greater Improvements in Strength Over a 12-Week Training Program Than Fixed Loading.\u00a0Journal of strength and conditioning research<\/em>.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]\n

Hugo Duarte
\n<\/strong>PT
\n<\/em><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator][\/vc_column][\/vc_row]\n<\/div>","protected":false},"excerpt":{"rendered":"

Tal como o nome sugere, podemos adequar, monitorizar o nosso treino tendo em conta as repeti\u00e7\u00f5es que temos em reserva relativamente \u00e0 falha […]<\/p>\n","protected":false},"author":9,"featured_media":195449,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[60],"tags":[],"yoast_head":"\nRepeti\u00e7\u00f5es em Reserva... | EU NUTRITION\u00ae Blog<\/title>\n<meta name=\"description\" content=\"Tal como o nome sugere, podemos adequar, monitorizar o nosso treino tendo em conta as repeti\u00e7\u00f5es que temos em reserva relativamente \u00e0 falha [...]\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/eunutrition.com\/blog\/repeticoes-em-reserva\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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