{"id":10641,"date":"2021-04-14T15:06:17","date_gmt":"2021-04-14T13:06:17","guid":{"rendered":"https:\/\/shop.start2run.app\/tips\/start-2-run-esteira-3\/"},"modified":"2021-11-03T16:06:32","modified_gmt":"2021-11-03T15:06:32","slug":"dicas-para-a-sua-rotina-de-arrefecimento","status":"publish","type":"tips","link":"https:\/\/shop.start2run.app\/pt\/dicas\/dicas-para-a-sua-rotina-de-arrefecimento\/","title":{"rendered":"Dicas para a sua rotina de arrefecimento"},"content":{"rendered":"\n<p>J\u00e1 terminou a sua sess\u00e3o de treinos? Aproveite o arrefecimento antes de saltar para o duche.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Os benef\u00edcios do arrefecimento<\/h1>\n\n\n\n<p>Durante o arrefecimento, reduz-se gradualmente o ritmo card\u00edaco e concede-se tempo ao organismo para eliminar res\u00edduos dos m\u00fasculos. Isto reduz o risco de rigidez muscular. Se optar por n\u00e3o fazer o arrefecimento, poder\u00e1 sentir tonturas ap\u00f3s o treino devido ao excesso de sangue nas pernas.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Como se efetua o arrefecimento?<\/h1>\n\n\n\n<p>Nos nossos programas de treino, qualquer sess\u00e3o de maior intensidade ou dura\u00e7\u00e3o termina com uma intensidade facilmente sustent\u00e1vel. Desta forma, \u00e9 poss\u00edvel reduzir o ritmo card\u00edaco durante o treino.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Passeio p\u00f3s-treino<\/h2>\n\n\n\n<p>D\u00ea um passeio depois do treino e desfrute da paisagem. Quer partilhar o treino com os seus amigos? Pode guardar a sua sess\u00e3o na aplica\u00e7\u00e3o e partilhar de imediato os dados do seu treino. Uma dupla vit\u00f3ria. \ud83d\ude09 E assim que sair do seu merecido duche, j\u00e1 ter\u00e1 algumas mensagens ou coment\u00e1rios encorajadores sobre o treino partilhado.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Postura borboleta<\/h2>\n\n\n\n<p>Sente-se no ch\u00e3o com as pernas em posi\u00e7\u00e3o de borboleta: junte as plantas dos p\u00e9s e deixe as pernas cair abertas como um livro. Fa\u00e7a-o de p\u00e9s descal\u00e7os, massajando-os suavemente. N\u00e3o s\u00f3 \u00e9 bom para os seus p\u00e9s, como transmite um sinal ao c\u00e9rebro dizendo que est\u00e1 na hora de relaxar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alongamentos<\/h2>\n\n\n\n<p>Concluiu um treino ou competi\u00e7\u00e3o de alta intensidade? Substitua os alongamentos por um treino de recupera\u00e7\u00e3o ligeiro no dia seguinte. Os alongamentos ap\u00f3s um treino de alta intensidade n\u00e3o s\u00e3o recomendados porque os seus m\u00fasculos sofreram danos e os alongamentos podem piorar em vez de reparar esses danos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"625\" height=\"417\" src=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-hiel-naar-zitvlak.jpg\" alt=\"\" class=\"wp-image-12810\" srcset=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-hiel-naar-zitvlak.jpg 625w, https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-hiel-naar-zitvlak-300x200.jpg 300w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \/><\/figure>\n\n\n\n<p>Equilibre-se numa perna e pegue no p\u00e9 com a m\u00e3o. Tente empurrar as ancas para a frente, mantendo as costas direitas e os joelhos bem juntos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"625\" height=\"417\" src=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-been-op-balk.jpg\" alt=\"\" class=\"wp-image-12798\" srcset=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-been-op-balk.jpg 625w, https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-been-op-balk-300x200.jpg 300w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"625\" height=\"417\" src=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-knie-geplooid.jpg\" alt=\"\" class=\"wp-image-12822\" srcset=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-knie-geplooid.jpg 625w, https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-knie-geplooid-300x200.jpg 300w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Existe um banco por perto?<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"625\" height=\"417\" src=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-stretch.jpg\" alt=\"\" class=\"wp-image-12840\" srcset=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-stretch.jpg 625w, https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-stretch-300x200.jpg 300w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"625\" height=\"417\" src=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-arm-stretch.jpg\" alt=\"\" class=\"wp-image-12847\" srcset=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-arm-stretch.jpg 625w, https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-arm-stretch-300x200.jpg 300w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"625\" height=\"417\" src=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-been-stretch.jpg\" alt=\"\" class=\"wp-image-12804\" srcset=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-been-stretch.jpg 625w, https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-been-stretch-300x200.jpg 300w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"625\" height=\"417\" src=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-kuit-stretch.jpg\" alt=\"\" class=\"wp-image-12828\" srcset=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-kuit-stretch.jpg 625w, https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-kuit-stretch-300x200.jpg 300w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"625\" height=\"417\" src=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-hiel-stretch-1.jpg\" alt=\"\" class=\"wp-image-12816\" srcset=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-hiel-stretch-1.jpg 625w, https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-hiel-stretch-1-300x200.jpg 300w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">N\u00e3o se esque\u00e7a de alongar a parte superior do corpo e os bra\u00e7os.<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"625\" height=\"417\" src=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-zij-stretch.jpg\" alt=\"\" class=\"wp-image-12853\" srcset=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-zij-stretch.jpg 625w, https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-zij-stretch-300x200.jpg 300w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"625\" height=\"417\" src=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-schouder-stretch-1.jpg\" alt=\"\" class=\"wp-image-12834\" srcset=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-schouder-stretch-1.jpg 625w, https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/05\/Cooldown-Evy-schouder-stretch-1-300x200.jpg 300w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \/><\/figure>\n\n\n\n<h1 class=\"wp-block-heading\">Existe alguma diferen\u00e7a entre o Inverno e o Ver\u00e3o?<\/h1>\n\n\n\n<p>Certifique-se de que se mant\u00e9m quente durante o arrefecimento. Se a temperatura exterior o permitir, pode concluir o seu arrefecimento no exterior. Se quiser dar um passeio no Inverno, vista uma camisola quente ou um casaco seco.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>J\u00e1 terminou a sua sess\u00e3o de treinos? Aproveite o arrefecimento antes de saltar para o duche.<\/p>\n","protected":false},"featured_media":14698,"template":"","meta":{"inline_featured_image":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":""},"tags":[540],"tips_categories":[258,274],"class_list":["post-10641","tips","type-tips","status-publish","has-post-thumbnail","hentry","tag-arrefecimento","tips_categories-prevencao-de-lesoes","tips_categories-tecnica-de-corrida"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dicas para a sua rotina de arrefecimento - Start 2 Run<\/title>\n<meta name=\"description\" content=\"J\u00e1 terminou a sua sess\u00e3o de treinos? Aproveite o arrefecimento antes de saltar para o duche.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shop.start2run.app\/pt\/dicas\/dicas-para-a-sua-rotina-de-arrefecimento\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dicas para a sua rotina de arrefecimento - Start 2 Run\" \/>\n<meta property=\"og:description\" content=\"J\u00e1 terminou a sua sess\u00e3o de treinos? Aproveite o arrefecimento antes de saltar para o duche.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/shop.start2run.app\/pt\/dicas\/dicas-para-a-sua-rotina-de-arrefecimento\/\" \/>\n<meta property=\"og:site_name\" content=\"Start 2 Run\" \/>\n<meta property=\"article:modified_time\" content=\"2021-11-03T15:06:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/shop.start2run.app\/wp-content\/uploads\/sites\/7\/2021\/08\/Start2Run-running-run-293-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2048\" \/>\n\t<meta property=\"og:image:height\" content=\"1365\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data1\" content=\"4 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/shop.start2run.app\\\/pt\\\/dicas\\\/dicas-para-a-sua-rotina-de-arrefecimento\\\/\",\"url\":\"https:\\\/\\\/shop.start2run.app\\\/pt\\\/dicas\\\/dicas-para-a-sua-rotina-de-arrefecimento\\\/\",\"name\":\"Dicas para a sua rotina de arrefecimento - Start 2 Run\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/shop.start2run.app\\\/pt\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/shop.start2run.app\\\/pt\\\/dicas\\\/dicas-para-a-sua-rotina-de-arrefecimento\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/shop.start2run.app\\\/pt\\\/dicas\\\/dicas-para-a-sua-rotina-de-arrefecimento\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/shop.start2run.app\\\/wp-content\\\/uploads\\\/sites\\\/7\\\/2021\\\/08\\\/Start2Run-running-run-293-scaled.jpg\",\"datePublished\":\"2021-04-14T13:06:17+00:00\",\"dateModified\":\"2021-11-03T15:06:32+00:00\",\"description\":\"J\u00e1 terminou a sua sess\u00e3o de treinos? 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