Treinamento de resistência para hipertrofia muscular em idosos
DOI:
https://doi.org/10.33233/fb.v19i1.2191Resumo
Objetivo: Buscar sistematicamente na literatura evidências de hipertrofia muscular em pessoas idosas por meio do treinamento de resistência. Método: Trata-se de uma revisão sistemática de literatura levando em consideração os preceitos do PRISMA. Consultaram-se os bancos de dados Pubmed, Scielo e Pedro nos idiomas português e inglês, por meio dos descritores: idoso, envelhecimento, ganho de massa muscular e hipertrofia muscular. Resultados: Não ocorreram estudos na plataforma Scielo, e após filtro com base nos critérios de inclusão e exclusão obtiveram-se 24 estudos. Os estudos demonstram que é possível melhorar a massa muscular em treinamento de resistência em idosos, uma vez que os exercícios apresentem a dose correta: intensidade, volume, carga apropriada, utilizando uma investigação sensível. Conclusão: Sugere-se que para hipertrofia muscular em idosos, os protocolos de treinamento resistidos tenham em média 12 semanas de treinamento, com frequência de duas a três vezes por semana, que apresentem cinco exercícios realizados em três séries de oito a 12 repetições e cargas superiores a 60% 1RM para que ocorra a hipertrofia muscular.
Palavras-chave: envelhecimento, hipertrofia muscular, treinamento de resistência.
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