{"id":35386,"date":"2022-08-13T10:10:00","date_gmt":"2022-08-13T10:10:00","guid":{"rendered":"http:\/\/goliaz.com\/?p=35386"},"modified":"2022-11-21T09:56:21","modified_gmt":"2022-11-21T09:56:21","slug":"7-tips-how-to-work-out-in-summer","status":"publish","type":"post","link":"https:\/\/goliaz.com\/pt\/7-tips-how-to-work-out-in-summer\/","title":{"rendered":"7 dicas para os teus treinos no Ver\u00e3o"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"35386\" class=\"elementor elementor-35386\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48c3564 e-flex e-con-boxed e-con e-parent\" data-id=\"48c3564\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-027dbfe e-con-full e-flex e-con e-parent\" data-id=\"027dbfe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-78e6b2a elementor-widget elementor-widget-heading\" data-id=\"78e6b2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">7 dicas para te manteres fresco durante os teus treinos no Ver\u00e3o<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0642a4c e-con-full e-flex e-con e-parent\" data-id=\"0642a4c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dbdbcc8 elementor-widget elementor-widget-image\" data-id=\"dbdbcc8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1080\" height=\"1080\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/08\/20220725.jpg\" class=\"attachment-full size-full wp-image-35389\" alt=\"Stay cool during your workout in summer\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/08\/20220725.jpg 1080w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/08\/20220725-300x300.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/08\/20220725-1024x1024.jpg 1024w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/08\/20220725-150x150.jpg 150w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/08\/20220725-768x768.jpg 768w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/08\/20220725-12x12.jpg 12w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/08\/20220725-600x600.jpg 600w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/08\/20220725-100x100.jpg 100w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cf76930 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"5cf76930\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-72331ff0\" data-id=\"72331ff0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ccea464 elementor-widget elementor-widget-spacer\" data-id=\"ccea464\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9cda132 elementor-widget elementor-widget-text-editor\" data-id=\"9cda132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<b>Estamos a entrar noutra semana super quente!\n<br>\u00c9 por isso que queremos partilhar contigo algumas dicas de como treinar confortavelmente com o calor.<\/b>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb76e9f elementor-widget elementor-widget-text-editor\" data-id=\"bb76e9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<dl>\n \t<dt>\nOuve o teu corpo<\/dt>\n<dd>\nSe te sentires tonto, com n\u00e1useas, zonzo, desorientado, cansado ou se deixares de suar, p\u00e1ra imediatamente e dirige-te para a sombra para te refrescares. Estes s\u00e3o os primeiros sintomas de insola\u00e7\u00e3o.<\/dd>\n \t<dt>\nEncontra o momento certo<\/dt>\n<dd>\nNormalmente, est\u00e1 mais calor entre as 10h e as 18h, por isso tenta fazer o teu treino mais cedo ou mais tarde.<\/dd>\n \t<dt>\nVeste-te para suar<\/dt><dd>\nAs cores claras ajudar\u00e3o um pouco. Evita tamb\u00e9m a roupa de algod\u00e3o, dando prefer\u00eancia aos tecidos t\u00e9cnicos. Eles ir\u00e3o absorver muito melhor a tua transpira\u00e7\u00e3o, transportando-a para a parte exterior onde ela se evapora.<\/dd>\n \t<dt>\nMant\u00e9m-te hidratado<\/dt><dd>\n\u00c9 sempre importante beber em quantidade suficiente, mas durante as ondas de calor, torna-se essencial. Uma pequena dica sobre como descobrir se bebeste o suficiente: deves pesar o mesmo antes e depois do teu treino.<\/dd>\n \t<dt>\nAbranda<\/dt><dd>\nMesmo que mantenhas a mesma sensa\u00e7\u00e3o de esfor\u00e7o durante todo o treino, ser\u00e1s mais lento em temperaturas mais elevadas que o habitual. \u00c9 normal, por isso n\u00e3o exageres nem fiques triste quando n\u00e3o bateste o teu PB.<\/dd>\n \t<dt>\nPr\u00e9-arrefecimento<\/dt><dd>\nPesquisas demonstraram que os atletas t\u00eam um melhor desempenho quando arrefecem o corpo antes de sair de casa no Ver\u00e3o. N\u00e3o far\u00e1 uma grande diferen\u00e7a para n\u00f3s, pessoas normais, quando nem todos os segundos contam, mas vale a pena tentar.<\/dd>\n \t<dt>\nFica no interior<\/dt><dd>\n\u00c9 algo evidente, mas muda o teu local de treino para a sombra ou treina dentro de casa, onde \u00e9 mais fresco.<\/dd>\n<\/dl>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bf14ca elementor-widget elementor-widget-spacer\" data-id=\"2bf14ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fdd5858 elementor-widget elementor-widget-spacer\" data-id=\"fdd5858\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Estamos a entrar noutra semana super quente! \u00c9 por isso que queremos partilhar contigo algumas dicas de como treinar confortavelmente com o calor.<\/p>","protected":false},"author":7,"featured_media":35389,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[128],"tags":[192,193,194,195],"class_list":["post-35386","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-coach-de","tag-personal-trainer-de","tag-ranks-de","tag-setup-de"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Training in the summer heat can be quite exhausting. 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