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Estudo aponta número ideal de flexões por idade para melhorar a saúde 556h3t Folha MS
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Um estudo publicado pela National Library of Medicine destacou os benefícios dos exercícios de força, como flexões, na prevenção e tratamento de doenças cardiovasculares, metabólicas e mentais. Segundo a pesquisa, quem não realiza atividades de força apresenta um risco 21% maior de mortalidade.
A Clínica Mayo reforçou essas evidências, apontando que a quantidade ideal de flexões varia conforme a idade e o gênero. Para homens de 25 anos, o número recomendado é de 28 flexões consecutivas, enquanto mulheres na mesma faixa etária devem atingir 20. Com o avanço da idade, esses números diminuem:
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35 anos : 21 flexões para homens e 19 para mulheres.
45 anos : 16 para homens e 14 para mulheres.
55 anos : 12 para homens e 10 para mulheres.
65 anos : 10 flexões para ambos os gêneros.
A treinadora pessoal Natalya Alexeyenko observa que essas metas podem variar. Mulheres podem realizar de cinco a dez flexões a menos, enquanto homens com maior preparo físico podem ultraar as marcas indicadas.
Além disso, especialistas recomendam cerca de 150 minutos semanais de atividades de intensidade moderada, como exercícios de força ou resistência, combinados a uma alimentação saudável.
Como realizar uma flexão corretamente: 3k4c4f
Posicione as mãos : na largura dos ombros, mantendo os pulsos confortáveis.
Alinhe o corpo : da cabeça aos pés, formando uma linha reta.
Mantenha a postura : durante o movimento de descida e subida.
Inicie devagar : com cerca de cinco flexões, aumentando progressivamente.
Combinados a hábitos saudáveis, esses exercícios ajudam a prolongar a qualidade de vida e o bem-estar.
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