Alongamento antes ou depois do treino?
Autor: CGPA PILATES | Publicado: 2014-04-30T09:26:00-03:00

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Por Suely Tambalo











&nbsp;&nbsp;&nbsp; Volta e meia o assunto vem à tona, especialmente na mídia:
“Pesquisas apontam que alongar antes dos treinos reduz o desempenho dos
esportistas, diminuindo a força e a potência.”







&nbsp;&nbsp;&nbsp;&nbsp; Bem, vamos definitivamente pensar juntos sobre esta questão
e tirar quaisquer dúvidas que pairem especificamente em relação ao nosso
trabalho com o método Pilates.







&nbsp;&nbsp;&nbsp;&nbsp; Em primeiro lugar, checar a fonte da notícia, se possível,
ver o artigo cientifico na íntegra e analisar as condições do estudo, também
nos ajudarão a avaliar melhor sua aplicabilidade em nosso trabalho.







&nbsp;&nbsp;&nbsp;&nbsp; Isso porque, existem poucos bons e sérios estudos que falam
sobre esse tema e, dentre estes há resultados opostos: efeito negativo na
performance e efeito positivo na performance.







&nbsp;&nbsp;&nbsp;&nbsp; A perda momentânea (até 10 minutos após o alongamento
estático) de força e potência causada pela melhora da flexibilidade é
compensada por ganhos importantes em longo prazo, tais como: ganho de amplitude
de movimento e distribuição homogenia de sobrecargas mecânicas pelas
articulações, preservação das estruturas articulares, manutenção da postura
ótima.







&nbsp;&nbsp;&nbsp;&nbsp; Lembrando que esse efeito ocorre apenas em atividades que
exijam muita força e velocidade, tais como provas de velocidade (corrida e nado
de curtas distâncias), arremessos de peso, levantamento de peso.







Então vejamos:





&nbsp;&nbsp;&nbsp;&nbsp; Nas aulas de Pilates realizamos antes, durante e ao
final,alongamentos dinâmicos correspondendo, podemos assim dizer, a 99% do
tempo de aula. Essa é uma característica inerente ao método Pilates que
trabalha com os músculos alongados enquanto realizamos movimentos contra
resistência e sobrecargas reduzidas.







Outra questão é:&nbsp;



&nbsp;&nbsp;&nbsp;&nbsp; Quantos de nossos alunos são atletas de
ponta, que não poderiam se beneficiar das vantagens de um programa de
alongamento, ainda que em alguns momentos (raríssimos nas aulas de Pilates)
estático? Já que não há dúvida que estes alongamentos estáticos nos trazem
também benefícios importantes?&nbsp;





&nbsp;&nbsp;&nbsp;&nbsp; Para que não nos abalemos mais com reportagens, muitas vezes
de cunho quase sensacionalista, devemos ter senso crítico apurado com o que lemos
na mídia, principalmente quando nossos alunos nos questionam a respeito.



Temos que ter em mente que tanto nossa prática quanto nosso
bom senso deve estar embasado em estudos de qualidade e desta forma, poderemos
responder com segurança também as indagações de nossos alunos.





&nbsp;&nbsp;&nbsp;&nbsp; O lado positivo de questionamentos e polêmicas é a
oportunidade de pesquisar, refletir,&nbsp;
confirmar ou repensar nossas convicções e só assim,&nbsp; teremos real crescimento profissional,
confiando sempre nos princípios do método Pilates, cujos resultados estão sendo
justificados cientificamente cada vez mais, não bastasse nossa própria
constatação na prática diária.



Continuemos então com tranqüilidade e segurança oferecendo o
melhor a nossos alunos.





&nbsp;&nbsp;&nbsp;&nbsp; Para nos auxiliar a esse respeito, citamos uma série de
artigos que valem a pena serem lidos, fruto de uma revisão de trabalhos
científicos apresentado em um seminário de Pós-graduação realizado em 2012
pelas fisioterapeutas&nbsp; Ana Paula Lameu e
Sarah Rubia Ferreira de Meneses da disciplina MFT5712 Avanços em Biomecânica
Clinica e de Materiais Biológicos do Programa de Mestrado Ciências da
Reabilitação do Departamento de Fonoaudiologia, Fisioterapia e Terapia
Ocupacional da Faculdade de Medicina da Universidade de São Paulo, sob
coordenação e orientação da Professora Dra. Isabel Sacco.





Bom estudo!











1.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Bandy WD, Irion JM, Briggler M. The
effect of time and frequency of static stretching on flexibility of the
hamstring muscles. Phys Ther. 1997;77:1090-6.



2.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Beaulieu JA: Developing a stretching
program. The Physician and Sports medicine. 9:59, 1981.



3.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Blanke D.
Flexibilidade. In: Mellion M.B. Segredos em Medicina Desportiva. Porto Alegre:
Artes Médicas 1997. p 87-92.



4.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Campignion P.
Aspectos biomecânicos - cadeias musculares e articulares, método GDS - Noções
básicas. São Paulo: Summus;
2003.



5.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Cipriani D, Abel B, Pirrwitz D. A
comparasion of two stretching protocols on hip range of motion: implications
for total daily stretch duration. J Strength Cond Res. 2003;17(2):274-8.



6.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Coutinho EL,
Gomes AR, França CN, Oishi J, Salvini TF. Effect of passive stretching on the immobilized soleus muscle fiber
morphology. Braz J Med Biol Res. 2004;37(12):1853-61.



7.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Coutinho EL,
Gomes ARS, Franca CN, Oishi J, Salvini TF. Effect of passive stretching on the immobilized soleus muscle fiber
morphology. Braz J Med Biol Res. 2004;37:1853-61.



8.&nbsp;&nbsp; Cummings, GS, and Tillman, LJ: Remodeling of
dense conctive tissue in normal adult tissues. In Currier, DP, and Nelson, RM
(eds): Dynamics of Human Biologic Tissues. FA Davis, Philadelphia, 1992,
p 45.



9.&nbsp;&nbsp; Cunha ACV, Burke
TN, França FJR, Marques AP. Effect
of global posture reeducation and of static stretching on pain, range of
motion, and quality of life in women with chronic neck pain: a randomized
clinical trial. Clinics. 2008;63(6):763-70.



10.&nbsp;&nbsp; Deyne PG. Formation of sarcomeres in
developing myotubes: role of mechanical stretch and contractile activation. J
Physiol Cell. 2000;279:1801-11.



11.&nbsp;&nbsp; Endlich PW, Farina GR, Dambroz C, Gonçalves
WLS, Moyses MR, Mill JG, Abreu GR. Efeitos agudos do alongamento
estático no desempenho da força dinâmica em homens jovens. Rev Bras Med Esp.
2009;15:200-3.



12.&nbsp;&nbsp; Ferreira GN, Teixeira-Salmela
LF, Guimarães CQ. Gains in
flexibility related to measures of muscular performance: impact of flexibility
on muscular performance. Clin J Sport Med. 2007;17(4):276-81.



13.&nbsp;&nbsp; Gajdosik RL, Allred JD, Gabbert HL, Sonsteng
BA. A stretching program increases the dynamic passive length and passive
resistive properties of the calf muscle-tendon unit of unconditioned younger
women. Eur J Appl Physiol. 2007;99:449–454.



14.&nbsp;&nbsp; Gajdosik RL, Vander Linden DW, McNair PJ,
Williams AK, Riggin RJ. Effects of an eight-week stretching program on the
passive-elastic properties and function of the calf muscles of older women.
Clin Biomech. 2005;20(9):973–983.



15.&nbsp;&nbsp; Godelive Denys-Struyf method for nonspecific
low back pain: primary care randomized control trial. Spine.
2009;34(15):1529-38.



16.&nbsp;&nbsp; Goldspink G. Changes in muscle mass and
phenotype and the expression of autocrine and systemic growth factors by muscle
in response to stretch and overload. J Anat. 1995;194:323-34.



17.&nbsp;&nbsp; Gomes ARS,
Coutinho EL, Franca CN, Polônio J, Salvini TF. Effects of one stretch a week applied to the
immobilized soleus muscle on rat muscle fiber morphology. Braz J Med Biol Res.
2004;37:1473-80.



18.&nbsp;&nbsp; Kovanen V, Suominen H. Effects of age and
life-long endurance training on the passive mechanical properties of the
skeletal muscle. Comp Gerontol 1988;A2:18–23.



19.&nbsp;&nbsp; Kubo K, Kanehiha H, Fukunaga T. Effects of
resistance and stretching training programmes on the viscoelastic properties of
human tendon structures in vivo. J. Physiol. 2002;538:219-226.



20.&nbsp;&nbsp; Kubo K, Kanehisa H, Fukunaga T. Effects of
resistance and stretching training programmes on the viscoelastic properties of
human tendon structures in vivo. J Physiol. 2002;538:219-26.



21.&nbsp;&nbsp; Magnusson SP, Simonsen EB, Aagaard P, Boesen
J, Johannsen F, Kjaer M. Determinants of musculoskeletal flexibility:
viscoelastic properties, cross-sectional area, EMG and stretch tolerance. Scand
J Med Sci Sports. 1997;7:195-202.



22.&nbsp;&nbsp; Malliaropoulos N, Papalexandris S, Papalada
A, Papacostas E. The role of stretching in rehabilitation of hamstring
injuries: 80 athletes follow-up. Med Sci Sports Exerc. 2004;36:756-9.



23.&nbsp;&nbsp; Prado LG, Makarenko I, Andresen C, Kruger M,
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