Veja como fazer o Jump e ter 5 Grandes Benefícios! – Treino Mestre
Nas academias há diversas modalidades para diferentes tipos de público, desde aqueles que desejam cuidar de sua saúde e bem estar, até aqueles que realizam as aulas na academia com um objetivo de se divertir.
Ainda há aqueles que buscam queimar umas calorias e perder peso e para tal recorrem a as aulas disponíveis nas academias.
Sendo assim, estas pessoas estão em busca de uma atividade dinâmica, divertida e que ,além disso auxilie na queima de calorias sendo o jump uma destas modalidades.
Dessa forma, este artigo buscará explicar de que se trata esta modalidade tão popular nas academias, seus principais benefícios, assim como dicas e cuidados ao efetuá-la.
Índice – Informações que você encontrará nesse artigo:
Do que se trata o jump?
O jump é uma modalidade muito conhecida nas academias e consiste em efetuar coreografias sobre um mini trampolim ao som de diversas músicas.
As coreografias consistem em movimentos coordenados como saltos e corridas estacionárias por exemplo.
A modalidade também é conhecida como aero jump ou body jump nas academias.
5 Principais benefícios do jump
Se praticado corretamente, o Jump não tem malefícios! Entre os principais benefícios que o jump pode proporcionar a quem o pratica estão:
1. Melhora do condicionamento cardiovascular
O jump é uma atividade aeróbica, portanto esta ocorre com a presença de oxigênio.
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Dicas para curtir melhor o jump
Para poder tirar maior proveito desta modalidade algumas dicas serão relatadas baixo:
Avaliação médica
Antes de iniciar nesta modalidade é necessário realizar uma avaliação médica, pois é importante saber da aptidão para efetuar de maneira segura as aulas de jump.
O jump pode ser efetuado por qualquer pessoa, desde que esta não possua contra indicações ou lesões que possam se agravar com sua pratica.
Aprender os movimentos do Jump
Os iniciantes em primeiro momento devem ter como prioridade aprender os movimentos, de forma a não sofrer uma lesão pela má execução dos mesmos.
Sendo assim, é importante respeitar seus limites e ir progredindo gradualmente na velocidade e intensidade dos movimentos realizados.
Conforto durante a prática
É importante prestar atenção a roupa e calçados utilizados, para que estes proporcionem um conforto maior ao efetuar a atividade, sendo mais recomendados roupas leves e tênis apropriados para exercício físico.
Curto a atividade, mas aprenda aos poucos os movimentos
Divertir-se ao fazer exercício é o principal objetivo desta modalidade, sendo assim não é necessário se preocupar ao não consegue efetuar todos os movimentos no inicio, curta o momento e tenha paciência que com o tempo o progresso virá.
Cuidados durante o Jump
Apesar dos benefícios que uma boa sessão de aulas de jump alguns cuidados devem ser tomados antes de iniciar esta modalidade.
Hipertensos, e cardiopatas devem se consultar com o médico para saber se estão aptos a efetuarem tal atividade.
Indivíduos com lesão nos joelhos, tornozelo ou coluna devem também ter suas precauções e saber também se estão aptos a realizar a aula, pois a depender do quadro, praticar a atividade poderá agravar as lesões.
Também é importante ressaltar que ao sentir qualquer dor e incomodo é importante não forçar e procurar um ortopedista, pois qualquer lesão pode ser agravada sem a intervenção profissional correta.
Planejamento de aulas
Em primeiro lugar, vale ressaltar que o jump é uma aula, a qual busca um fortalecimento muscular, aliado a melhora do condicionamento físico, logo somente um profissional de Educação Física pode ministrar aulas desta modalidade.
Sendo assim, alguns itens devem ser levados em consideração ao planejar as aulas.
Escolher qual o público alvo da aula é muito importante, pois isto irá definir a intensidade e os movimentos a serem efetuados durante a aula.
Sendo assim , se a aula abranger tanto iniciantes como avançados, esta deve ser preparada para que todos consigam efetuá-la de maneira dinâmica e divertida.
Geralmente a aula de jump leva de 50 minutos à 1 hora e saber qual a duração desta é importante para planejar a aula e as músicas adequadas neste período de tempo.
Para garantir a qualidade da aula é essencial escolher os movimentos que irão compor a coreografia, para assim garantir uma sessão de qualidade para todos os praticantes.
Antes de iniciar a aula é importante checar se todos os mini trampolins estão em condição de uso, para assim garantir uma aula mais segura para todos os alunos.
Para garantir uma maior eficácia e segurança da aula de jump é recomendado iniciar o treino com um aquecimento e depois efetuar um resfriamento corrteamente.
No começo da aula é importante ir mostrando como são efetuados os movimentos e ir progredindo na dificuldade dos mesmos , para assim garantir um aprendizado motor melhor dos praticantes.
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Estudos a respeito da eficácia
Diversos pesquisadores já fizeram experimentos para verificar a eficácia do Jump no que se refere ao emagrecimento.
Como a literatura neste sentido é muito vasta, vou lhes apresentar os estudos mais relevantes, que comprovam a eficácia das aulas regulares de Jump para o emagrecimento.
TEIXEIRA (2011) realizou um estudo para avaliar os efeitos de aulas de em mulheres jovens, no que se refere as variáveis antropométricas e fisiológicas. Para o estudo foram utilizadas 18 mulheres saudáveis com média de idade de 22 anos.
Além disso, nenhuma das voluntárias era ativa e estava a no mínimo seis meses sem praticar exercícios regulares.
Foram avaliados depois do período de 12 semanas a composição corporal, através dos parâmetros do IMC e de percentual de gordura e peso e no que se refere as variáveis fisiológicas, o Vo2 máx. é que foi avaliado.
Ao fim das 12 semanas do estudo de TEIXEIRA (2011) os resultados foram os seguintes:
É muito importante ao interpretar este estudo ter em mente que as variáveis de peso e de IMC são muito variáveis quando pensamos em emagrecimento e como já mencionei em diversos artigos anteriores é o percentual de gordura que mais importa, seja para a questão estética, seja para as questões ligadas a saúde.
Este estudo também avaliou as melhoras fisiológicas, através do Vo2 máx. que melhorou em cerca de 9% no período.
Neste mesmo sentido, ARAÚJO (2010) e colaboradores realizaram um estudo sobre a prática de Jump sobre o emagrecimento e a pressão arterial. Foram usadas 20 mulheres para o estudo, com idade média de 25 anos.
Diferentemente da pesquisa anterior, estas voluntárias já eram praticantes de Jump a mais de 7 meses e a pesquisa avaliou a gordura corporal e os casos de hipertensão.
Como resultado da pesquisa, mais de 70% das praticantes teve uma perda de gordura corporal de mais de 15% e além disso, nenhuma das pessoas estudadas apresentava fatores de risco de hipertensão.
Concluindo
O jump é uma das modalidades que tem maior procura dentro das academias, porém apesar de contar com diversos benefícios são necessários alguns cuidados para tornar a prática mais segura.
Sendo assim, contar com um profissional de Educação Física competente fará toda diferença, pois este é o credenciado a ministrar aulas desta modalidade.
Dessa forma, é só se preparar e se divertir para assim curtir os benefícios que esta modalidade pode proporcionar.
Bons Treinos!
Referências: TEIXEIRA, Camila Vieira Ligo, et.al. Efeito da pratica de Jump Fit em variáveis fisiológicas e antropométricas, em mulheres jovens. EFDeportes.com, Revista Digital. Buenos Aires, Ano 15, Nº 152, Janeiro de 2011. Efdeportes.com ARAÚJO, Rafael André de, et.al. Efeito na pressão arterial em mulheres praticantes do jump Revista Digital – Buenos Aires – Ano 14 – Nº 141 – Fevereiro de 2010 Efdeportes.com RIBEIRO, Carina Larios. Dispêndio energético nas aulas de jump. EFDeportes.com, Revista Digital. Buenos Aires, Ano 16, Nº 161, Outubro de 2011. Efdeportes.com
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