Aula Especial: Goiaba – uma árvore presente nas memórias da infância…

3 reviews for Aula Especial: Goiaba – uma árvore presente nas memórias da infância…

1. Rated 3 out of 5

   Beth – 8 de março de 2025

   “`html

   FTP Test Protocols

   FTP Test Protocols

   20-Minute FTP Test

   Perform a continuous walking or running workout at 90%
   of your maximum heart rate (MHR) for 20 minutes.

   – Use the talk test: “Cannot maintain steady conversation during intense effort.”

   – Record your heart rate and rating of perceived exertion (RPE) throughout.

   8-Minute FTP Test

   Run or walk at 70% of MHR for 8 minutes, with a 1-minute warm-up and cool-down.

   – Complete a steady pace that is challenging but sustainable.

   – Note your RPE and any signs of fatigue.

   Ramp Test

   Climb a set of stairs or ramp at 75% of MHR for 10 steps, walking or running, with minimal rest.

   – Use the talk test to assess effort level.

   – Record your heart rate and RPE.

   Important Notes:

   Always include a proper warm-up before testing

   Ensure a cool-down post-test

   Record all measurements accurately

   “`

   # Become A Stronger, Fitter Athlete In Less Time With Endurance Coaching

   Endurance coaching has become a cornerstone of modern athlete training,
   offering structured programs that help individuals achieve
   their fitness goals in an efficient manner. For cyclists and other endurance athletes, one of the
   most critical tools in their arsenal is Functional Threshold Power (FTP).

   This article dives into how FTP tests work, their different variations, and
   how they can be used to enhance your training effectiveness.

   —

   # FTP Tests: How to perform 20-Minute, 8-Minute, and Ramp
   Tests

   Functional Threshold Power (FTP) is a key metric
   for assessing an athlete’s cardiovascular fitness level.

   It represents the maximum intensity at which you can sustain high-intensity effort for extended
   periods. There are several methods to measure FTP, each offering unique benefits and challenges.
   Below, we explore three common FTP test variations: the 20-minute test, the 8-minute test,
   and the ramp test.

   —

   # What is FTP?

   FTP stands for Functional Threshold Power. It’s often measured in watts,
   indicating the highest intensity at which you can maintain steady-state power output for up to 60
   minutes. Unlike VO2 max, which measures your body’s ability
   to utilize oxygen, FTP focuses on lactate threshold—your
   body’s capacity to buffer lactic acid during intense
   effort.

   —

   # FTP and VO2 Max

   While FTP and VO2 max are related, they’re distinct
   metrics:
   – **FTP** reflects your lactate threshold—how long
   you can sustain high-intensity efforts before hitting
   the wall.
   – **VO2 max** measures your body’s ability to deliver
   oxygen to muscles during intense activity.

   Both are crucial for endurance performance, but they assess
   different aspects of your physiological capacity. Understanding both can help you optimize your training approach.

   —

   # FTP Testing Methods

   There are several methods to test FTP, each suited for different training objectives:

   ### 1. **Ramp Test**
   The ramp test involves starting at a low intensity and gradually increasing the effort over a set period until you reach your
   lactate threshold. It’s often used for endurance athletes aiming to maximize sustained
   power output.

   – **Pros:** Provides a clear indicator of your FTP by gradually
   building intensity.
   – **Cons:** Can be time-consuming and mentally demanding, as it requires maintaining a high
   cadence and consistent effort.

   ### 2. **Minute FTP Test**
   This test is short but intense, designed to simulate high-intensity efforts like those used in races.
   It’s often used for athletes focusing
   on anaerobic or sprint-type training.

   – **Pros:** Quick and effective for assessing peak power output.

   – **Cons:** May not provide as much endurance-specific information as longer tests.

   ### 3. **20-Minute FTP Test**
   This is one of the most common FTP tests, involving 20 minutes
   of continuous effort at a race pace to determine your lactate threshold and overall
   cardiovascular capacity.

   – **Pros:** Offers a comprehensive view of endurance performance and FTP.

   – **Cons:** Can be physically taxing and may require
   significant fitness levels to complete effectively.

   ### 4. **8-Minute Test**
   The 8-minute test is a shorter variation of the
   FTP assessment, often used for high-intensity efforts or sprint-focused training.
   It’s ideal for athletes needing to simulate race conditions or threshold efforts.

   – **Pros:** Quick and straightforward for assessing peak performance metrics.

   – **Cons:** May not fully capture sustained endurance capabilities.

   —

   # Ramp Test

   The ramp test is a popular method among cyclists and triathletes, offering a
   structured way to approach FTP testing without the intensity
   of a 20-minute or 8-minute test. Here are its pros and cons:

   ### Pros of Ramp Test
   – Gradual progression allows for better pacing and
   mental preparation.
   – Provides clear data on lactate threshold and endurance capacity.

   ### Cons of Ramp Test
   – Time-consuming and physically demanding.

   – Requires precise pacing to avoid early fatigue or excessive lactic acid buildup.

   —

   # Best Use Cases for a Ramp Test

   The ramp test is particularly useful for:
   – Endurance cyclists preparing for long-distance events.

   – Triathletes focusing on ironman or olympic training.
   – Athletes transitioning from road racing to time trial or
   hill climbs.

   —

   # Minute FTP Test

   The minute FTP test is a simple yet effective method for assessing peak power output, often used for
   interval training and sprint-focused workouts. Here’s what
   you need to know:

   ### Pros of 8-Minute Test
   – Quick and easy to execute.
   – Provides valuable data for high-intensity efforts.

   ### Cons of 8-Minute Test
   – Limited endurance data compared to longer tests.
   – May not be ideal for athletes focusing on long-distance endurance.

   —

   # Best Use Cases for 8-Minute Test

   The 8-minute test is best suited for:
   – Sprinters or speed-focused athletes.
   – Cyclists preparing for criteriums or fast-paced training rides.

   – Individuals looking to maximize anaerobic power output.

   —

   # Pros of the 20-Minute FTP Test

   The 20-minute test remains a staple in endurance athlete training, offering a balance between intensity and duration:

   ### Pros of 20-Minute Test
   – Provides comprehensive endurance metrics.
   – Useful for setting long-term training zones.
   – Widely recognized as a standard for assessing FTP.

   —

   # Cons of the 20-Minute FTP Test

   ### Cons of 20-Minute Test
   – Requires significant fitness levels to complete.
   – Time-consuming and physically challenging.
   – May not be suitable for athletes with limited training time or recovery capacity.

   —

   # Best Use Cases for 20-Minute Test

   The 20-minute test is ideal for:
   – Endurance cyclists aiming to improve sustained power output.

   – Triathletes preparing for olympic or ironman distances.

   – Athletes needing a detailed understanding of their
   lactate threshold and endurance performance.

   —

   # Using Your FTP Value to Set Training Intensities

   Once you’ve completed an FTP test, how do you use your results?
   Here are some practical tips:

   1. **Set training zones:** Use your FTP to determine race pace or power output for steady-state efforts.

   2. **Interval training:** Incorporate intervals at and below your FTP to improve both
   endurance and speed.
   3. **Build a periodized plan:** Alternate between endurance and high-intensity sessions to maximize overall fitness gains.

   By understanding your FTP, you can create a more effective and efficient training program tailored to your specific needs.

   —

   # ► Free Cycling Training Assessment Quiz

   Take our free cycling training assessment quiz to determine how well-prepared you
   are for your next race or training phase. Answer questions about your experience,
   goals, and current fitness level, and get personalized recommendations.

   —

   # ► FREE Mini-Course: Learn How to Maximize Your Limited Training Time

   Don’t miss out on this opportunity to elevate your cycling performance!
   Join our mini-course and discover proven strategies to make the most
   of every training session.

   —

   # Comments

   Feel free to share your thoughts and experiences with FTP testing or endurance training in the comments below.
   What’s your preferred method for assessing lactate threshold or VO2
   max?

   —

   # Leave a Reply

   **Cancel reply**

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   Feel free to visit my page bad steroids (Vickey)

2. Rated 3 out of 5

   Fermin – 14 de março de 2025

   Research has additionally instructed that adenosine-receptor antagonism contributes to improved performance through will increase in neurotransmitter release and
   motor firing rate [3,7]. Each beta-alanine and creatine have been shown to delay the onset of
   neuromuscular fatigue and subsequently probably augment
   the ergogenic effect of caffeine [8,9]. Analysis suggests that when supplementing with BCAAs previous to physical
   activity, restoration improves because of an increase
   in protein synthesis and a reduction in protein degradation [11].
   Understanding which of those supplements is best for you is dependent upon your health goals and regimen. It’s an individual alternative that depends
   on your diet, the types of workout routines you’re doing, and your interest in endurance vs energy.

   Trying on the ingredients on this dangerous boy
   and it has every thing you’ll expect in a pre-workout except for the
   caffeine and other stimulants. They say it works properly for getting them ready for exercises and is price a
   try if their stomach can handle it. For athletes, it’s normally beneficial
   to take BCAAs shortly before or after a workout, though there’s
   no set time on when to take them. Typically, BCAA supplements are
   safe for wholesome individuals to take and haven’t been proven to cause serious unwanted
   effects. As with many supplements, you might be wondering about
   the benefits of taking BCAAs and how efficient they’re.

   Creatine enhances power availability for exercises, whereas BCAAs
   provide important amino acids needed for protein synthesis, and glutamine helps
   restoration. One frequent combination involves mixing creatine with branched-chain amino
   acids (BCAA) and glutamine. This combination is believed to provide synergistic results
   that assist muscle development, restoration, and overall athletic efficiency.

   If you’re in search of a non-stim pre-workout that delivers huge pumps, Kaged Pre-Kaged Stim-Free
   is the best way to go. With a give consideration to nitric oxide production, this pre-workout ensures improved vascularity and muscle
   fullness throughout your training session. While not obligatory, creatine loading accelerates benefits for
   train performance. For wholesome individuals involved about unwanted
   side effects, beginning with maintenance dosing works effectively but takes longer to notice the benefits of creatine.

   There’s citrulline malate there also, which reinforces your endurance, your power.

   There’s huperzine for the psychological aspect—that
   focus that you are going to get in the gym.
   The newer research reveals that insulin levels
   have to be fairly excessive for enough amounts
   of carnitine to enter muscle cells, the place it performs nearly all
   of its work. On the flip side, taking carnitine enhances insulin’s
   actions on the muscle cells, serving to to deliver more glucose into the muscles as
   well as more carnitine. While as little as 1g of carnitine could be effective,
   your best wager is to take 2-3g per dose for maximum profit, along with at
   least 30g of high-glycemic carbs and 20-40g of protein.
   They are backed up by certifications like NSF and Informed Sport,
   which imply that their products bear third-party testing
   for high quality and purity. My number one advice, Clear
   Labs Mass Gainer, has been the most popular protein and creatine product requested
   by customers in my retailer. After I began writing this article, it was nonetheless
   available on Bodybuilding.com, nevertheless it was solely out there within the strawberry taste.
   Between then and now, the product has fully sold out on bodybuilding.com
   with no indication of if or when it will be coming again. If your precedence is
   top of the range meals sources, a better protein percentage
   per serving, or having a product that is third get together tested, then select Clear
   Labs Mass Gainer instead. Cellucor Whey Sport is simply available in an 18
   serving dimension, and only is available in chocolate or vanilla.
   As A End Result Of of the small bottles, the value per serving is higher than different protein powders in the marketplace (this is as a result of price often comes
   down when you should purchase in bulk).
   For effective muscle pumps, my health clients value pre-workouts with creatine,
   paired with a diet wealthy in protein, carbs, and fat.
   Glutamine has been shown to decrease muscle soreness,
   support sooner recovery, and can also help to replenish power shops in muscles which benefits performance in subsequent sessions (17, 18).
   The tougher your muscle tissue work, the more l-glutamine
   you require, which makes it a conditionally important amino acid, that means that there are occasions when it’s necessary to consume greater than what
   our body produces. These are essential amino acids, in order that they
   have to be obtained by way of food or a complement.
   BCAA also helps increase endurance by stopping the depletion of glycogen stores within the muscular tissues
   throughout intense train. In addition, these amino acids
   help heighten efficiency [3] by slowing the synthesis and launch of serotonin, a brain chemical that might
   enhance fatigue throughout a exercise. According to
   science, by increasing the synthesis of protein and delivering very important
   vitamins, they assist promote muscle development, enhancing both mass and energy.

   A study in Frontiers in Physiology discovered that males who
   consumed a BCAA drink following resistance train experienced
   a 22% enhance in muscle protein synthesis [2].
   They experience gas, cramping, nausea, diarrhea, and pores and skin stinging when dehydrated.
   Some really feel bloated and uncomfortable all day long, with a tingling
   sensation from the beta-alanine. Some find it reasonably priced with a medicine-like flavor, whereas others think about it too costly
   and small for the price. BCAA may be added to your whey protein shake, every day fruit juice or smoothie.

   Throughout coaching, GOLD STANDARD BCAA™ can help you retain going while supporting your immune system and
   decreasing tiredness, so you will get essentially the most
   out of your train and be able to go again. The powder is formulated to be extremely drinkable with gentle flavours to encourage regular sipping throughout extended coaching periods.

   Regardless, pre-workouts is an umbrella term that covers a number of supplements,
   some being higher than others. Subsequently, maintain a watch out for the components talked about above, and you’ll be ok.
   Other frequent ingredients are varied muscle buffers similar to beta-alanine and sodium
   bicarbonate. Again, each of those elements are extraordinarily beneficial at producing favorable leads to the health club.
   Nonetheless, one thing to assume about is that
   some muscle buffers, corresponding to beta- alanine, require persistent use to elevate the physique’s levels before you see a positive effect.
   While this is nice, you’d wish to nonetheless incorporate some consumption on days you
   do not consume an power drink.
   They discover it supplies an excellent, sustained energy boost
   with out jitters. The product is on the market in a
   quantity of taste choices, and prospects report a better mood after taking it.
   You’re probably familiar with this ingredient from energy
   drinks like Pink Bull (hence the name). Taurine helps optimize muscle contractions, power ranges, and endurance.

   Research reveals that taurine helps muscle perform and energy, guaranteeing you’ll find a way to
   train more durable and longer with out fatigue slowing you down.
   Some find it chocolatey and pleasant to drink, making it a pleasure to digest.

   They discover it does not cause bloating or upset stomach, and
   so they really feel higher after consuming it.
   Some mention feeling tighter inside half-hour of ingesting the shake.
   However, they say it’s not well price the price if it would not do what
   it claims. He has run half marathons, accomplished mud
   runs, positioned in body transformation contests, coached wrestling, and now coaches girls’ soccer.
   Not to say he has also tried literally hundreds of supplements through the years and has an enormous and
   thorough supplement data. He has written for Muscle & Power,
   Testosterone Junkie, The Sport Evaluate and different publications.

   Citrulline also delivers muscle-buffering effects, which contribute to its endurance-boosting properties.
   The main cause you see BCAAs in most athlete’s supplement stack is because, like we stated, of those 9
   essential amino acids, leucine plays the most important role in muscle protein synthesis(1).
   Non-essential amino acids can be made in the body and in addition play a role in muscle growth and repair too.

   Taking BCAAs and creatine as a complement on your fitness regime can have a number of optimistic effects, similar to selling muscle progress, maintaining lean muscle mass and alleviating longing for high-calorie
   meals. Both BCAAs and creatine assist to enhance endurance, muscle development, fats loss and overall efficiency.
   It has additionally been proven that combining BCAAs, creatine,
   caffeine, whey protein and cordyceps might help with cardio performance, endurance, and maintaining lean muscle mass.

   DENDROBIUMDendrobium is a member of the orchid plant household and is
   probably one of the 50 fundamental herbs used in traditional Chinese Language medicine,
   where it has the name shihu. The plant is native to southern Asia,
   and Dendrobium nobile is by far the most broadly used species due to its well-known medicinal properties.
   Dendrobium has been used in China for over 1,000 years as a tonic and strengthening medication. It incorporates various chemical alkaloids that are considered answerable
   for its energizing results. Yodie supplies merchandise listed on the Yodie, and Yodie web sites,
   and in our shops underneath the following Terms and Circumstances.
   Please read these Phrases and Situations, and our Privateness
   and Cookie Insurance Policies carefully earlier than using any of our websites, or ordering from us.
   So, they’re not only a physical complement, they’re a psychological and
   total well being supplement as nicely.
   And That I want to go to bed by 2 or three, then usually I’ll simply use Submit JYM as my pre-workout,
   however then additionally take it as my post-workout. To this
   point, one research demonstrated that male runners who supplemented with 20 grams of BCAAs one hour
   earlier than a running check were capable of run longer and tougher than once they supplemented with
   a placebo (8). Selecting between water or juice to take with creatine is basically a private desire.
   The only food/liquid that you should keep away from mixing with creatine is alcohol as a outcome
   of alcohol cancels out creatine’s advantages. It may shock you, however creatine can additionally be combined with scorching liquids like espresso, tea, sizzling chocolate, and soup with out compromising its benefits.
   The solely draw back to pairing your creatine with vitality drinks is that you just shouldn’t be ingesting energy drinks
   daily, but you do have to take your creatine every single day.

   It is not safe to dry scoop pre-workout as it may possibly cause coronary heart or respiratory issues.
   Research have shown pre-workout to be safe
   for each men and women, but it’s greatest to talk
   with a nutritionist or your doctor to determine if you must be consuming pre-workout.
   Additionally, not all pre-workouts are third-party examined,
   which implies some manufacturers may include components not
   listed on the label, or a better or decrease amount of listed
   elements. The Forbes Well Being editorial staff prioritizes integrity in all of
   our vitamin and supplement rankings.
   Our testers appreciated its vitality boost, non-jittery
   feel, tasty fruit punch flavor, and simple mixability.

   Altius provides a considerable energy kick with a high
   dose of citrulline malate, ideal for people who practice hard and early.
   I was a half of the staff testing Cellucor C4
   pre-workout, and the explosive vitality it promised? Turns out, other testers additionally felt a major
   enhance in vitality and muscle pumps. Cellucor C4 promises noticeable vitality
   boosts and improved muscle pumps, however the vagueness of its mix would possibly deter some.

   However, many people choose to supplement with BCAAs as a outcome of they are simply absorbed
   and can quickly reach the muscle tissue.

   So, whether you are seeking to enhance your athletic efficiency or simply enhance your fitness routine, read on to search out out if combining these dietary supplements is the best selection for you.

   So, the logic right here is that supplementing with exogenous creatine helps to
   make sure sufficient substrate for ATP regeneration. This pre-workout options pure
   and evidence-based elements, totally transparent labeling, and absolutely
   no artificial shade, sweetener, or flavoring. When it comes to discovering if you ought to be using BCAA or pre-workout earlier than your drink, you’ve got seen that
   this designation falls firmly on the facet of pre-workouts.
   You additionally might need to experiment some and discover what components have a tendency to
   help with a greater workout. For instance, many trainees will uncover that caffeine is
   the primary ingredient they like and will eventually simply start to drink
   sturdy coffee or use caffeine drugs as a pre-workout.

   Godzilla, a.k.a the king of pre-workout, delivers smashing doses of patented L-Citrulline,
   Beta-Alanine, Caffeine, and Thinkamine for explosive vitality,
   monster-like pumps, laser focus, and speedy muscle restore.
   Pre-Kaged is exceptionally well-balanced pre-workout supplement that’s well-suited for a
   broad variety of users. Its combination of clinical ingredient doses and transparency
   in its manufacturing process makes it one of the best pre-workout dietary supplements available on the market.
   Well, you’ll find a way to sit back and chill out, because I’ve compiled a listing of the
   very best pre-workout dietary supplements with creatine to suit all your wants
   – so that you don’t need to. Whether Or Not or
   not you need to cycle these supplements depends on individual factors
   and objectives, so it is best to seek personalized recommendation from a healthcare skilled.
   Remember that dietary supplements should not replace
   proper nutrition and exercise but function an addition to a wholesome lifestyle.
   Nonetheless, it is essential to use these dietary supplements responsibly by following the really helpful
   dosage, staying hydrated, and never relying on them as a fast repair for attaining results.

   Also visit my site – bodybuilding drugs list; stareanconsulting.com,

3. Rated 3 out of 5

   Yasmin – 24 de março de 2025

   THE ANTHROPOLOGIST considers the fate of the planet from the attitude of an American teenager.
   Over five years, she travels alongside her mother, an anthropologist learning the
   impression of climate change on indigenous communities. 4 fighters-in-training band
   together to root out a traitor in their midst after their
   mentor (Michael Jai White) is framed by corrupt cops.
   Black Dynamite is the best African-American motion star of the Nineteen Seventies.
   When his only brother is killed by The Person,
   it’s as a lot as him to search out justice.

   When you’re consuming clean you need to find sources of carbohydrates
   that aren’t going to take a seat in your stomach and sluggish
   you down. The actor and action icon breaks down his balanced, explosive training plan.
   Following White’s routine requires elevated caloric consumption to gas muscle growth.
   Adjusting meal sizes and macros is crucial, especially when getting ready for demanding roles.

   St-Pierre doesn’t simply prepare like a champ, he trains with other champs so he is always being pushed to provide his finest.
   St-Pierre’s favourite meal is tourtiere or meat pie, a French-Canadian speciality, and no one makes it better
   than his mom. St-Pierre has taken a stance against IV rehydration as a end
   result of it could contribute to unhealthy quantities of
   weight chopping, and may mask performance-enhancing medication.
   White and his wife work out collectively, encourage
   each other to remain fit, and contemplate train a pillar of their relationship.
   White prefers to go full-on with speed and energy and a average
   amount of reps.
   He can be an accomplished producer, director, and
   author, having worked on quite a few initiatives that have showcased his
   versatility and entrepreneurial spirit. Entrepreneur Paths 
   is a website that’s used to give the newest data and information to folks from all over
   the world as quickly as attainable. Ergo, the principle purpose
   of ours is to maintain the era up to date frequently about attention span decrease than that of fish.

   The different sections on our web page are Enterprise,
   Entertainment, Life-style, Well Being, Information, and many
   extra articles. St-Pierre says he has obsessive-compulsive dysfunction, and that it can be useful in a fighter because it drives him to be the easiest.

   However when the obsession spills over into the relaxation of
   his life, it’s not as great. He says life is also meant to be enjoyed, and he typically enjoys somewhat ice cream.

   It needs to be noted right here that White
   is a big fan of sprinter’s physique, which
   together with being ripped and buff, also has powerful and useful muscles.
   To train like a sprinter means going for explosiveness when it comes to exercise
   execution as nicely as the end end result.
   As he isn’t aiming to add bulk to his muscles and only lifts weight for muscle tone,
   he retains each exercise restricted to about 3 
   or 4 units with reps starting from 12 to 15.
   Additionally, Michael believes that understanding in the morning assist burn more fat and revs up physique
   metabolism to torch more fat throughout the day. Additionally, if you have
   a morning exercise routine set up, you’re much less more probably to miss
   your workouts. So, to keep it secret, he used to apply
   self-taught martial arts in abandoned buildings, often punching holes in the partitions.

   He additionally used to accompany pals to martial arts classes
   however was solely allowed to observe initially.

   He lowers the weight very slowly and follows the reverse course in an explosive movement.
   Michael Jai has been in lots of motion motion pictures,
   such as the popular one Tyson confirmed in 1995 on HBO, where he played the function of Mike
   Tyson. Therefore, it is little question that
   he takes care of his physique, and the diet is paramount.
   Equally, he focuses on getting his BCAAs supplements, and together with the below-mentioned food regimen, and also goes for protein shakes.
   After an intense day of bodily activity, Michael Jai White makes certain to
   offer himself sufficient time for recovery.

   He also likes to add some fun into the mix by going mountaineering or collaborating in observe and area events.

   White underscores the importance of food regimen quality
   in enhancing workout outcomes. Despite a penchant for Town Home crackers, he prioritizes a food regimen wealthy in fresh fruits,
   greens, and grass-fed purple meat. The macro profile of his diet
   varies barely depending on the training part he’s in. Head for the heavy-weight plates if you’re serious about getting a physique like White.
   The extra you battle with the final two repetitions, the higher.

   A decathlete in college, White believes it’s vitally important that muscle be practical in addition to
   aesthetically pleasing. Consuming smaller meals
   all through the day helps to maintain his energy levels up whereas stopping overeating.
   He also makes positive to get enough sleep each night time — about eight hours — which helps him stay centered in the course of the day.

   Branched-chain amino acids (BCAAs) are essential for constructing muscle mass in addition to
   sustaining good well being. These amino acids usually are
   not produced naturally in the physique, so that they must be obtained from meals or dietary supplements.

   Decrease the arms with administration, barely bending the elbows to forestall stress on the body
   and use a great arc to decrease the arms.

   References:

   Steroid before and After first cycle – https://try.gogs.io/ –