Paulo Fitness Pro: Fazer abdominais é uma perda de tempo?

Paulo Fernandes experience

Paulo has a Diploma in Sport Management and Fitness. He is also a 2nd Dan black belt in Karate as well as a ETA (exercise teacher's academy) fitness facilitator and assessor for specific projects in Mozambique and Angola, particularly created for gym instructors.

Paulo has been participating in workshops with top trainers throughout the world.

On the Boxing side, he trained with German lightweight European champion and with Continental IBF heavy weight champion.

On the Personal training side he travelled to Lisbon (Portugal) & Zurich- (Switzerland) for a workshop at Holmes place on functional and weight lifting training.

He also travelled to London, UK, for a special workshop with Paul Connolly, one of the Top Celebrity’s trainers in the world.

In Cape Town & Johannesburg- SA (South Africa) where he lived for 8years (until 2010), he toke part in different workshops and exchanges knowledge with Top Local Trainers and he also did the XLR8 workshop (Athlete ply-metrics) speed, power and stability training system from New Zealand.

Paulo has been a Karate/Kickboxing instructor since 2005 and a Personal Trainer since 2006. In 2007, he started his own Cardio-Fitness "Boxfit" company.

Paulo’s specializes his Personal Training on: boxing conditioning training, functional training, Athletes performance, plyometrics/balance, speed/agility, core stability/strength.

In 2008, Paulo published his own fitness manual (beginners, intermediate & advance) tubing workout.

Paulo has been working with most of the top fitness studios in Luanda- Angola since 2008, providing consulting in the fitness industry, workshops & ETA (exercise teacher's academy) Fitness qualifications, mentoring as well as supervising instructors.

2010, Paulo's main focus in Fitness is to start working with Sport clubs training all types of athletes in Athlete's performance and carry on running Fitness courses and ETA (exercise teacher's academy) qualifications in Luanda- Angola.

In 2011 Atlético petróleos de Luanda won Angola national baskteball championship. Paulo also started working with Handball female senior national team of Angola. He was approached by Chocolate magazine (local magazine from Luanda) to have is own column about Fitness & Health. Paulo opened up his 1st Fitness studio in Luanda where he and his staff train every day all type of athletes and clients.

Paulo's Biography

Age 32, Paulo Fernandes was born in Cape Verd Island.
He moved to Maputo in Mozambique at the age of 12 and began martial arts when he was 15.

In 2001, he finished high school and he decided to go to Cape Town, South Africa, in order to pursue his studies in Sport Management & Personal Training.

While studying, Paulo founded Cardio- fitness ‘Boxfit’ training.
A part-time modeling career lead him to model for Sports magazines, catalogues and TV Commercials.

Paulo is a Buddhist and his way of living applies to his Clients & Students as a life coach at the same time. Nature and healthy life style are part of his being.

In 2006 Paulo came 2nd with a Silver medal in the Shukokai World Karate championship in Helsinki-Finland

Since 2006, he has been working as a Professional athlete, training Karate and amateur Boxing 2-3 hours per day, 5 days a week.

In 2008, Paulo was nominated one of the most Sexy man's in SA (South Africa) by the Cosmopolitan Magazine and he also came 3rd with a bronze medal in the Shukokai World Karate championship in Zurich-Switzerland.

Since 2007, Paulo became the assistant of the Coach/Captain of the Karate All-style National teams of Cape Verde Island and Mozambique. He is also part of the Shukokai Karate National team of South Africa.

In 2010, he moved to Luanda- Angola full time, to carry on running Fitness courses and start working with Atlético Petroleos de Luanda Sport Club.

Paulo lives by his motto: “Embrace everything that comes on your way or that you touch”

Friday, January 4, 2013

Fazer abdominais é uma perda de tempo?

Ouço muitas vezes atletas e clientes de personal training a dizerem que tem que fazer mais abdominais, com o objectivo de terem um “six pack”.

Não fazer abdominais é, no entanto, a maneira mais eficiente de se ganhar um “six pack”. Podemos fazer ate 1000 abdominais por dia, se quisermos, ou qualquer outro exercício, sem que tal tenha qualquer efeito na definição abdominal. Isto porque a chave da definição abdominal é a musculatura do abdominal visível e não a força muscular. Assim, quando me perguntam qual o melhor exercício de abdominais, respondo que o melhor exercício é “empurrar a mesa”.

Embora pareça brincadeira e a maior parte das pessoas leve alguns instantes a entender o sentido da resposta, é verdade: se quiser ter abdominais mais fortes, deve comer menos (“empurrar a mesa”, em sentido figurado) e treinar mais, em vez de fazer somente exercícios de abdominais.

Várias pesquisas já foram feitas e resposta tem sido sempre a mesma: não é possível diminuir gordura especificamente numa área, exercitando apenas essa área. Isto significa que quem faz abdominais para poder “perder barriga” ou quem vai ao ginásio exercitar-se na máquina de abdutores / adutores está, muito possivelmente, a perder tempo. Exercitar o corpo inteiro é, e sempre será, a chave principal para perder gordura.

Quer ter melhor definição abdominal? Em vez de fazer abdominais extra, termine todos os seus treinos com “high intensity interval training” (treino intervalado, conforme é conhecido pelos especialistas de fitness), que consiste num treino de circuito com uma maior elevação da frequência cardíaca e menos tempo possível de descanso.

HIIT é a chave para a perda de peso e definição muscular, pois queima mais calorias do que um treino aerobio.

Num HIIT, uma vez o treino é feito com uma intensidade cardíaca acima de 65%, pode perder entre 7 a 9 calorias por minuto, enquanto num treino com intensidade cardíaca abaixo de 60% perderá apenas entre 3 a 5 calorias por minuto.

Fazer abdominais irá provocar-lhe dores nas costas muito antes de conseguir ver resultados a nível de definição. O ideal é treinarmos o nosso CORE, ou seja, fazermos exercícios que trabalham ao mesmo tempo os ombros, tronco, abdominais e ancas.

Um bom programa de CORE é muito mais do que fazer abdominais. A maior parte do treino de CORE consiste em exercícios isométricos, tais como fazer a “prancha” (também conhecido por “ponte”) ou atirar a bola medicinal com toda a força para o chão ou parede.

Obter um CORE forte é a chave para a prevenção de dores de costas, ajudando-o também a melhorar a sua performance (desempenho) no desporto que pratica.

Conclusão: Os abdominais são os grandes estabilizadores do tronco. Mas, para os fortalecer, é preferível fazer exercícios que trabalham a estabilidade do tronco e não exercícios de flexão e extensão.

Paulo Fernandes
Sport management & Fitness Diploma
Certified Strength and Conditioning Specialist (CSCS)https://www.facebook.com/TotalBodyActivity