{"id":2605,"date":"2023-11-08T14:39:48","date_gmt":"2023-11-08T14:39:48","guid":{"rendered":"https:\/\/support.selfloops.com\/?post_type=epkb_post_type_1&#038;p=2605"},"modified":"2023-11-08T14:39:48","modified_gmt":"2023-11-08T14:39:48","slug":"o-indice-de-polarizacao-p-i-entendendo-o-treino-polarizado-vs-nao-polarizado","status":"publish","type":"epkb_post_type_3","link":"https:\/\/support.selfloops.com\/?epkb_post_type_3=o-indice-de-polarizacao-p-i-entendendo-o-treino-polarizado-vs-nao-polarizado","title":{"rendered":"O \u00cdndice de Polariza\u00e7\u00e3o (P.I.), Entendendo o Treino Polarizado vs. N\u00e3o Polarizado"},"content":{"rendered":"\t\t<!-- Article Structure Version 2 Style -->\r\n\r\n\t\t<style>\t\t\t \/* DESKTOP *\/ \n#eckb-article-page-container-v2  {\r\n\t\t\t\twidth: 100% }#eckb-article-page-container-v2 #eckb-article-body {\r\n\t\t\t\twidth: 1140px }\r\n\t\t        \/* NO LEFT SIDEBAR *\/\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-body {\r\n\t\t\t\t      grid-template-columns:  0 80% 20%;\r\n\t\t\t\t}\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-left-sidebar {\r\n\t\t\t\t\t\tdisplay:none;\r\n\t\t\t\t}\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-content {\r\n\t\t\t\t\t\tgrid-column-start: 1;\r\n\t\t\t\t\t\tgrid-column-end: 3;\r\n\t\t\t\t\t}\r\n\t\t\t\t \/* TABLET *\/ \n@media only screen and ( max-width: 1025px ) {#eckb-article-page-container-v2  {\r\n\t\t\t\twidth: 100% }#eckb-article-page-container-v2 #eckb-article-body {\r\n\t\t\t\twidth: 100% }\r\n\t\t        \/* NO LEFT SIDEBAR *\/\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-body {\r\n\t\t\t\t      grid-template-columns:  0 60% 20%;\r\n\t\t\t\t}\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-left-sidebar {\r\n\t\t\t\t\t\tdisplay:none;\r\n\t\t\t\t}\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-content {\r\n\t\t\t\t\t\tgrid-column-start: 1;\r\n\t\t\t\t\t\tgrid-column-end: 3;\r\n\t\t\t\t\t}\r\n\t\t\t\t}\r\n\r\n\t\t\t\/* SHARED *\/\r\n\t\t\t#eckb-article-page-container-v2 #eckb-article-left-sidebar {\r\n\t\t\t\tpadding: 10px 10px 10px 10px; 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Mas o que isso realmente significa e como quantificar se um programa de treinamento \u00e9 polarizado ou n\u00e3o? Uma nova m\u00e9trica chamada \u00edndice de polariza\u00e7\u00e3o (PI) visa fornecer alguma clareza. O \u00edndice de polariza\u00e7\u00e3o \u00e9 um c\u00e1lculo simples que analisa a distribui\u00e7\u00e3o do seu tempo ou dist\u00e2ncia de treinamento em tr\u00eas zonas de intensidade: <\/p>\n\n\n\n<p>Zona 1: Intensidade baixa <\/p>\n\n\n\n<p>Zona 2: Intensidade m\u00e9dia <\/p>\n\n\n\n<p>Zona 3: Intensidade alta <\/p>\n\n\n\n<p>Para determinar o PI <\/p>\n\n\n\n<p>PI = log10(((Zona 1 \/ Zona 2 )* Zona 3) * 100) <\/p>\n\n\n\n<p>Se o seu PI for maior que 2,00, sua distribui\u00e7\u00e3o de treinamento \u00e9 considerada polarizada. Isto significa que a maior parte do seu volume de treino \u00e9 gasto na Zona 1, com menos \u00eanfase nas Zonas 2 e 3. O treino n\u00e3o polarizado distribui o volume de forma mais uniforme pelas tr\u00eas zonas. A pesquisa mostrou que atletas de resist\u00eancia de elite tendem a seguir um modelo de treinamento polarizado. Seu alto volume de treinamento de baixa intensidade permite que eles absorvam os treinos intensos e se adaptem para ficarem mais fortes. Mas qual PI \u00e9 ideal? N\u00e3o existe um n\u00famero perfeito, pois depende do seu esporte e objetivos espec\u00edficos. O PI simplesmente quantifica sua polariza\u00e7\u00e3o. <\/p>\n\n\n\n<p>Resumindo, o \u00edndice de polariza\u00e7\u00e3o \u00e9 uma forma f\u00e1cil de calcular se o seu treino \u00e9 polarizado ou n\u00e3o com base no tempo ou dist\u00e2ncia em tr\u00eas zonas de intensidade. Ele fornece uma medida objetiva que voc\u00ea pode acompanhar ao longo do tempo \u00e0 medida que refina seu plano de treinamento para obter o desempenho ideal. De uma chance! Voc\u00ea pode encontrar o \u00edndice PI na an\u00e1lise de atividades e na visualiza\u00e7\u00e3o do calend\u00e1rio do site SELFLOOPS. <\/p>\n\n\n\n<p>Refer\u00eancia <\/p>\n\n\n\n<p>Treff, G., Winkert, K., Sareban, M., Steinacker, J. M., &amp; Sperlich, B. (2019). The Polarization-Index: A Simple Calculation to Distinguish Polarized From Non-polarized Training Intensity Distributions.&nbsp;<em>Frontiers in physiology<\/em>,&nbsp;<em>10<\/em>, 707. https:\/\/doi.org\/10.3389\/fphys.2019.00707<\/p>\n<\/div><div id=\"eckb-article-content-footer\"><\/div>\r\n\t\t        <\/article><!-- \/#eckb-article-content -->     <div id=\"eckb-article-right-sidebar\">\r\n\t\t\t<div class=\"eckb-article-toc eckb-article-toc--position-right eckb-article-toc--bmode-between eckb-article-toc-reset \"\t\t\t\t\r\n\t\t\t\tdata-offset=\"130\"\r\n\t\t\t\tdata-min=\"2\"\r\n\t\t\t\tdata-max=\"6\"\r\n\t\t\t\tdata-speed=\"300\"\r\n\t\t\t\tdata-exclude_class=\"\"\r\n\t\t\t\t><div class=\"eckb-article-toc__title\">Table of Contents<\/div><\/div>\r\n\t\t\t<\/div>\r\n\t\t\t<\/div><!-- \/#eckb-article-body -->              <div id=\"eckb-article-footer\"><\/div>\r\n\t\t<\/div><!-- \/#eckb-article-page-container -->\r\n\t\t\r\n\t\t<style id=\"eckb-article-print-styles\">\r\n\t\t\t@media print {\r\n\t\t\t\t@page {\r\n\t\t\t\t\tmargin: 10px 10px 10px 10px!important;\r\n\t\t\t\t}\r\n\t\t\t}\r\n\t\t<\/style>\r\n\t\t<style id=\"eckb-article-styles\" type=\"text\/css\">@media only screen and (max-width: 768px ){\r\t\t\t\t\t        #eckb-article-content-header-row-1,\r\t\t\t\t\t        #eckb-article-content-header-row-2,\r\t\t\t\t\t        #eckb-article-content-header-row-3,\r\t\t\t\t\t        #eckb-article-content-header-row-4,\r\t\t\t\t\t        #eckb-article-content-header-row-5 {\r\t\t\t\t\t            flex-direction:column;\r\t\t\t\t\t        }\r\t\t\t\t\t\t}#eckb-article-content-header-row-1{\r\t\t\t\t\t        margin-bottom: 8px;\r\t\t\t\t\t      }\r\t\t\t\t\r\t\t\t\t\t      #eckb-article-content-header-row-1 .eckb-article-content-header-row-left-group, \r\t\t\t\t\t      #eckb-article-content-header-row-1 .eckb-article-content-header-row-right-group {\r\t\t\t\t\t        align-items: center; \r\t\t\t\t\t      }\r\t\t\t.eckb-article-content-toolbar-button-container {\r\t\t\t\t\tbackground-color: #ffffff;\r\t\t\t\t\tpadding: 10px  10px  10px  10px;\r\t\t\t\t\tmargin: 0px  0px  0px  0px;\r\t\t\t\t\tborder-radius: 0px;\r\t\t\t\t\tborder-width: 0px;\t\r\t\t\t\t\tborder-color: #ffffff;\t\r\t\t\t\t\tborder-style: solid;\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container .eckb-toolbar-button-text{\r\t\t\t\t\tcolor: #000000;\r\t\t\t\t\tfont-size: 15px;\t\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container .eckb-toolbar-button-icon{\r\t\t\t\t\tcolor: #000000;\r\t\t\t\t\tfont-size: 20px;\t\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container:hover {\r\t\t\t\t\tbackground-color: #ffffff;\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container:hover .eckb-toolbar-button-text{\r\t\t\t\t\tcolor: #000000;\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container:hover .eckb-toolbar-button-icon{\r\t\t\t\t\tcolor: #000000;\r\t\t\t}#eckb-article-content-header-row-3{\r\t\t\t\t\t        margin-bottom: 32px;\r\t\t\t\t\t      }\r\t\t\t\t\r\t\t\t\t\t      #eckb-article-content-header-row-3 .eckb-article-content-header-row-left-group, \r\t\t\t\t\t      #eckb-article-content-header-row-3 .eckb-article-content-header-row-right-group {\r\t\t\t\t\t        align-items: flex-end; \r\t\t\t\t\t      }\r\t\t\t#eckb-article-body .eckb-article-toc ul a.active {\r\t\t\t\tbackground-color:   #1e73be;\r\t\t\t\tcolor:              #ffffff;\r\t\t\t}\r\t\t\t#eckb-article-body .eckb-article-toc ul a:hover {\r\t\t\t\tbackground-color:   #e1ecf7;\r\t\t\t\tcolor:              #000000;\r\t\t\t}\r\t\t\t#eckb-article-body .eckb-article-toc__inner {\r\t\t\t\tborder-color: #2b98e5;\r\t\t\t\tfont-size: 14px  !important;\r\t\t\t\tbackground-color:   #fcfcfc;\r\t\t\t}\r\t\t\t#eckb-article-body .eckb-article-toc__inner a {\r\t\t\t\tcolor:              #2b98e5;\r\t\t\t\tfont-size: 14px  !important;\r\t\t\t}\r\t\t\t#eckb-article-body .eckb-article-toc__title {\r\t\t\t\tcolor:              #2b98e5;\r\t\t\t\tfont-size: 15px  !important;\r\t\t\t}\r\t\t<\/style>\t\t","protected":false},"excerpt":{"rendered":"<p>How Can We Help? Search &lt; Back You are here: KB Home Sports Performance O \u00cdndice de Polariza\u00e7\u00e3o (P.I.), Entendendo o Treino Polarizado vs. N\u00e3o Polarizado Print PostedNovember 8, 2023 Last Updated OnNovember 8, 2023 Bysupport Atletas e treinadores de resist\u00eancia falam frequentemente sobre treinamento polarizado versus n\u00e3o polarizado. Mas o que isso realmente significa &hellip; <a href=\"https:\/\/support.selfloops.com\/?epkb_post_type_3=o-indice-de-polarizacao-p-i-entendendo-o-treino-polarizado-vs-nao-polarizado\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;O \u00cdndice de Polariza\u00e7\u00e3o (P.I.), Entendendo o Treino Polarizado vs. N\u00e3o Polarizado&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"epkb_post_type_3_category":[84],"epkb_post_type_3_tag":[],"class_list":["post-2605","epkb_post_type_3","type-epkb_post_type_3","status-publish","hentry","epkb_post_type_3_category-sports-performance-pt"],"_links":{"self":[{"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/epkb_post_type_3\/2605","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/epkb_post_type_3"}],"about":[{"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/types\/epkb_post_type_3"}],"author":[{"embeddable":true,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2605"}],"version-history":[{"count":2,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/epkb_post_type_3\/2605\/revisions"}],"predecessor-version":[{"id":2615,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/epkb_post_type_3\/2605\/revisions\/2615"}],"wp:attachment":[{"href":"https:\/\/support.selfloops.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2605"}],"wp:term":[{"taxonomy":"epkb_post_type_3_category","embeddable":true,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=%2Fwp%2Fv2%2Fepkb_post_type_3_category&post=2605"},{"taxonomy":"epkb_post_type_3_tag","embeddable":true,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=%2Fwp%2Fv2%2Fepkb_post_type_3_tag&post=2605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}