O Colégio Americano de Medicina do Esporte (ACSM) divulga anualmente o resultado de sua pesquisa sobre quais serão as tendências do fitness para o ano seguinte.
A pesquisa foi feita com mais de 4.377 profissionais da saúde e do fitness que utilizaram a escala de 1 (menos provável) a 10 (muito provável) ao que pode ser tendência.
Foram recebidas respostas de quase todos os continentes, incluindo os países da Austrália, Brasil, Canadá, China, França, Alemanha, Japão, Índia, Itália, Rússia, Cingapura, Sérvia, Reino Unido e Estados Unidos, entre muitos outros.
Deixo aqui as 10 primeiras tendências com comentários. Boa leitura!
#1. Treinamento online
O treinamento online virtual foi introduzido pela primeira vez na pesquisa anual em 2019 e estreou em 3º lugar antes de cair para o 26º lugar em 2020, quando o “virtual” foi retirado do título em favor do treinamento online mais específico. As grandes mudanças na indústria fitness da saúde como resultado da pandemia COVID-19 resultaram no fechamento temporário de academias em todo o mundo forçando a entrega inovadora de aulas. Os desafios de engajar clientes à distância resultaram no uso de alguns sistemas de entrega muito estratégicos. O treinamento online foi desenvolvido para a experiência de exercícios em casa. Essa tendência usa a tecnologia de streaming digital para fornecer programas de exercícios em grupo, individuais ou instrucionais on-line. O treinamento online está disponível 24 horas por dia, 7 dias por semana e pode ser uma aula ao vivo (treinos de transmissão ao vivo) ou pré-gravado.
#2. Tecnologia utilizável
A tecnologia utilizável foi a tendência número 1 desde que foi introduzida pela primeira vez na pesquisa em 2016 (a única exceção foi uma queda para o número 3 em 2018) e inclui rastreadores de fitness, relógios inteligentes, monitores de frequência cardíaca e dispositivos de rastreamento GPS. Exemplos incluem rastreadores de fitness e atividades como os fabricados pela Fitbit®, Samsung Gear Fit2®, Misfit®, Garmin® e Apple®. Estes dispositivos podem ser usados como um contador de passos e podem rastrear a frequência cardíaca, temperatura corporal, calorias, tempo sentado, tempo de sono e muito mais. Inicialmente, havia alguma questão de precisão, mas essas questões pareciam ter sido resolvidas o suficiente para que fosse estimada em cerca de us$ 100 bilhões da indústria. Novas inovações incluem pressão arterial, saturação de oxigênio e eletrocardiograma.
#3. Calistenia (Treinamento com peso corporal)
A calistenia apareceu pela primeira vez na pesquisa de tendências em 2013 (em 3º lugar) e ficou na posição nº 2 em 2017, nº 4 em 2018 e nº 5 em 2019 antes de cair para o 7º lugar em 2020. A calistenia não apareceu como uma opção de tendência de pesquisa antes de 2013 porque só se tornou popular (como uma tendência definida) em academias ao redor do mundo na última década. Utilizando uma combinação de treinamento de peso corporal de resistência variável e movimentos neuromotores usando múltiplos planos de movimento, este programa é sobre o uso do peso corporal como modalidade de treinamento. A calistenia utiliza equipamentos mínimos, o que o torna uma maneira barata de se exercitar efetivamente.
#4. Atividades ao ar livre
Talvez por causa da pandemia COVID-19, mais atividades ao ar livre, como pequenos passeios em grupo, passeios em grupo ou grupos de caminhadas organizadas se tornaram populares. Podem ser eventos curtos, eventos diurnos ou excursões planejadas durante a semana. Os participantes podem se encontrar em um parque local, área de caminhada ou em uma trilha de bicicleta normalmente com um líder designado. Essa tendência para os profissionais de saúde e fitness oferecerem atividades ao ar livre para seus clientes começou em 2010. Naquele ano, as atividades ao ar livre ficaram em 25º lugar na pesquisa anual, ficando em 27º lugar em 2011. As atividades ao ar livre foram a tendência nº 14 em 2012, nº 13 em 2013, nº 14 em 2014, nº 12 em 2015, nº 14 em 2016 e nº 13 em 2017. Em 2018, as atividades ao ar livre ficaram em 14º lugar, 17º em 2019 e nº 13 em 2020.
#5. HIIT
Embora parte da pesquisa tenha sido uma possível tendência antes de 2013, mas não entre os 20 primeiros, a HIIT ficou em primeiro lugar na pesquisa em 2014 e 2018 (caiu para o 3º lugar em 2016 e 2017) e esteve entre os cinco primeiros entre 2014 e 2020. Para 2021, o HIIT cai para o 5º. Esses programas de exercícios normalmente envolvem pequenas rajadas de exercícios de alta intensidade, seguidos por um curto período de descanso. Embora existam vários exemplos de clubes comerciais de HIIT, todos enfatizam intensidades mais altas (acima de 90%) de máximo durante os segmentos de intensidade aumentada seguidos de períodos de descanso e recuperação. Apesar dos avisos de alguns profissionais de fitness de taxas de lesões potencialmente aumentadas usando HIIT, esta forma de exercício tem sido popular em academias em todo o mundo.
#6. Treinamento virtual
Esta é a primeira vez que o treinamento virtual aparece separadamente do treinamento online virtual. Para efeitos da pesquisa, o treinamento virtual foi definido como a fusão do exercício em grupo com tecnologia que oferece exercícios projetados para facilidade e conveniência para atender aos horários e necessidades. Normalmente, os treinos virtuais são jogados em academias na tela grande atraindo um número menor de clientes em comparação com as aulas ao vivo, ao mesmo tempo em que fornecem aos clientes de todos os níveis e idades uma experiência de fitness em grupo diferente. As aulas virtuais são frequentemente uma porta de entrada para aulas de fitness em grupo ao vivo. Exercícios virtuais normalmente atraem números menores, e os clientes podem ir em seu próprio ritmo, o que torna ideal se treinar um novato procurando aprender os movimentos. Assim como no treinamento online, o treinamento virtual no top 10 pode ser uma reação do setor à pandemia COVID-19.
#7. Exercício é medicina
O Exercício é Medicina (EIM) é uma iniciativa global de saúde que tem como foco incentivar médicos da atenção primária e outros prestadores de cuidados de saúde a incluir a avaliação da atividade física e recomendações de tratamento associadas como parte de cada visita do paciente e encaminhar seus pacientes para profissionais de exercícios. Além disso, a EIM reconhece os profissionais de fitness como parte da equipe de saúde em suas comunidades locais. A EIM foi a tendência número 7 em 2017, número 12 em 2018, nº 10 em 2019, e saltando para o 6º em 2020.
#8. Treinamento de força com pesos livres
Pesquisas anteriores incluíram uma categoria descrita como “treinamento de força”. Determinado a ser uma categoria muito ampla, o treinamento de força foi descartado em 2020 em favor da formação de peso livre mais específica. Pesos livres, sinos, chaleiras, halteres e aulas de bola medicinal não incorporam apenas sinos em outra classe ou atividade funcional. Os instrutores começam ensinando a forma adequada para cada exercício e, em seguida, aumentam progressivamente a resistência uma vez que a forma correta é realizada. Um novo exercício é adicionado periodicamente, e aqueles começam no nível de forma ou movimento. O treinamento com pesos livres estreia em 4º em 2020.
#9. Programas de fitness para idosos
Essa tendência está fazendo um retorno depois de estar no top 10 desde 2007 (quando era a tendência número 2) e cair para o número 11 em 2017. Os programas de fitness para idosos foram a tendência nº 9 em 2018, 4º em 2019 e nº 8 em 2020. Essa tendência continua a enfatizar as necessidades de fitness do Baby Boom e das gerações mais velhas. Esses indivíduos em geral têm mais dinheiro discricionário do que seus colegas mais jovens, e os clubes de fitness podem ser capazes de capitalizar neste mercado em crescimento. As pessoas estão vivendo mais, trabalhando mais tempo, e permanecendo saudáveis e ativas bem em sua aposentadoria do trabalho.
#10. Personal Training
O treinamento presencial continua sendo uma forte tendência à medida que a profissão de formação pessoal se torna mais acessível online, em clubes de saúde, em casa e em locais de trabalho que possuem academias. O treinamento pessoal inclui testes de aptidão e definição de metas com o treinador trabalhando um a um com um cliente para prescrever exercícios específicos às suas necessidades e objetivos individuais. Desde que esta pesquisa foi publicada pela primeira vez em 2006 (1), o treinamento pessoal tem sido uma tendência top 10. O treinamento pessoal ficou em 9º em 2017 e o 8º em 2018 e 2019. Em 2020, o treinamento pessoal foi a tendência nº 5
RESUMO
O treinamento online passou da tendência nº 26 em 2020 para a tendência nº 1 para 2021, provavelmente por causa da mudança no mercado de academias para residências como resultado da pandemia COVID-19. A tecnologia utilizável assumiu o primeiro lugar em 2019 e 2020 depois de cair para o número 3 em 2018 e agora é a número 2 para 2021. A HIIT, tendência número 1 em 2014 e 2018, caiu para 3º em 2019 e número 2 em 2020 e agora é a tendência nº 5. O treinamento em grupo teve um retorno significativo em 2017 como tendência número 6 e tinha sido a tendência número 2 em 2018 e 2019, número 3 em 2020, e caiu para a tendência nº 17 para 2021. O treinamento com pesos livres (que substituiu o treino de barbell em 2020) foi a tendência número 4 em 2020 caiu para o 8º lugar para 2021. O Personal Training ainda está no top 10, mas caindo para o 10º lugar para 2021. A programação fitness voltada para idosos recuperou alguma popularidade após sair do top 10 em 2017, apareceu como número 9 em 2018, número 4 em 2019, número 8 em 2020, e é o número 9 para 2021. A calistenia apareceu pela primeira vez como uma tendência fitness em 3º lugar em 2013 e tem sido uma das cinco principais tendências fitness desde então, percebendo um pico como a tendência de fitness número 1 em 2015. Foi a tendência nº 5 em 2019, a tendência número 7 em 2020, e agora a tendência nº 3 para 2021. Outras tendências a observar são atividades ao ar livre (nº 4), treinamento virtual (nº 6) e EIM (nº 7). Saindo do top 20 foram treinamento de circuito, promoção da saúde no local de trabalho e bem-estar no local de trabalho, e programas de exercícios especificamente projetados para crianças
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ترک خود ارضایی از نظر علمی کاملا ممکن است.
بخش زیادی از ترک اعتیاد به این عمل مانند هرگونه
اعتیاد دیگری جنبه های روحی و روانی
زیادی دارد. بنابر این نیاز است که با تمام
اراده خود تصمیم به ترک گرفته باشید و از شکست هراسی نداشته باشید.
در ادامه راه هایی برای ترک خود ارضایی که از نظر علمی ثابت شده اند را بازگو می کنیم.
ورزش کنید
ورزش انرژی مازاد شما را کاهش می دهد.
ورزش علاوه بر آن شادابی و نشاط نیز با خود به ارمغان می آورد.
ورزش هایی مثل دوییدن و شنا می توانند باعث ترشح اندورفین در بدن می شود.
اندورفین هورمون شادی و نشاط در بدن
است. همچنین ورزش هایی مانند یوگا می تواند آرامش
و اضطراب ناشی از ترک خود ارضایی را به طور چشمگیری کاهش دهد و موجب آرامش هرچه
بیشتر گردد.
تغذیه سالم
تغذیه سالم با میوه و سبزیجات کافی می تواند
همیشه سطح انرژی شما را در سطحی متعادل نگه دارد و احساس خستگی و کسلی را از افراد
دور نماید. احساس سرزندگی و نشاط می تواند افراد را از کارهایی مانند خود ارضایی که که به بدن
آسیب وارد می کند منع نماید.
خواب کافی
کم خوابی با خود بی هدفی و کسالت به
دنبال خواهد آورد. نداشتن خواب کافی به مرور افراد را دچار افسردگی می کند.
تنظیم عادت خواب و همچنین خواب کافی به
میزان 8 ساعت در روز می تواند احساس افسردگی را از
افراد دور می کند.
حمام آب سرد
حمام آب سرد در زمانی که وسوسه های خود ارضایی به سراغ
افراد می آید می تواند معجزه کند.
این روش به خوبی می تواند جلوی هر تکرار عمل خود ارضای را بگیرد.
تنها نباشید
معمولا خودارضایی و وسوسه های آن زمان به سراغ
افراد می آید که تنها هستند.
به همین دلیل توصیه می شود برای ترک خود ارضایی بهتر است خود را
در موقعیت هایی قرار دهید که تنها نباشید.
از تماشای فیلم ها و عکس های مستهجن دوری
کنید
فیلم ها و عکس های مستهجن می توانند یک عامل مهم در شروع وسوسه برای خود ارضایی باشد.
ترک خود ارضایی زمانی ممکن می شود که افراد عامل محرک وسوسه ها را پاک کنند.
فیلم های پورن و عکس های مربوط به صحنه های سکسی به طور یقین یکی
از همین عوامل محرک است که افراد به راحتی می توانند
از دیدن آن صرف نظر کنند.( اختلال تماشاگری جنسی)
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