Perfil de sono após a realização de exercício físico contínuo e exercício físico intervalado
Arquivos
Data
2014-12-10
Autores
São José, Solange Prado de 
Orientadores
Antunes, Hanna Karen Moreira
Tipo
Trabalho de conclusão de curso
Título da Revista
ISSN da Revista
Título de Volume
Resumo
O sono tem sido objeto de estudo e hoje já se sabe que o sono sofre influências da prática de
exercício físico e do treinamento. Para cada tipo de exercício há uma resposta diferente e sabe-se
que o principal estágio do sono que sofre alterações é N3, que tem como uma de suas funções a
recuperação física após a atividade. Entretanto, com o alto número de pessoas com distúrbios ou
queixas de sono, muitas não permanecem neste estágio de sono profundo tempo suficiente para que
ele cumpra corretamente com suas funções. Desta forma, é necessário estudar quais tipos de
exercício físico podem proporcionar um sono mais profundo e reparador. Sendo assim, o objetivo
deste estudo é avaliar os efeitos da corrida contínua e da corrida intervalada no perfil de sono de
jovens saudáveis do sexo masculino. Este estudo foi aprovado pelo comitê de ética em pesquisa da
UNIFESP e antes de participar, todos os voluntários assinaram o termo de consentimento livre e
esclarecido. Foram recrutados 12 voluntários que realizaram uma avaliação antropométrica para
verificar se estavam dentro dos critérios de inclusão. Depois realizaram uma bateria de
questionários para traçar o perfil psicobiológico e o nível de atividade física, composta pelos
questionários: IPAQ, Escala de sonolência excessiva de Epworth, Índice de qualidade de sono de
Pittsburgh, mini questionário do sono, IDATE-traço e Índice de gravidade de insônia. Após esta
avaliação inicial, os voluntários foram submetidos a três situações onde deveriam responder: o
diário do sono, o IDATE-estado, a Escala analógica visual de dor e a Escala de qualidade total de
recuperação, na manhã seguinte ao acordar. Na primeira situação não foi realizado nenhum
exercício físico por 24 horas, já na segunda os voluntários foram submetidos a corrida contínua em
pista, tendo 5 minutos de trote como aquecimento, 30 minutos de corrida na intensidade 12-14 da
Escala de percepção subjetiva de esforço de Borg e 5 minutos de volta à calma com caminhada. Por
fim, a última situação foi a de corrida intervalada, tendo 5 minutos de trote como aquecimento, 6
tiros de 2 minutos e 30 segundos na intensidade 15-17 da escalada de percepção subjetiva de
esforço de Borg com intervalo recuperador de 2 minutos e 30 segundos de caminhada e 5 minutos
de volta à calma ao final da sessão. A análise de dados realizada foi ANOVA one-way com Duncan
Test e nível de significância de P<0.05. Foram encontrados resultados significativos ao analisar a
Escala de qualidade total de recuperação em ambas as corridas indicando que os voluntários não se
sentiram completamente recuperados mas, apenas após a corrida contínua, foi observado resultados
significativos para nível dor, sensação ao acordar e no diário de sono. Neste estudo, foi confirmada
a teoria de restauração do corpo, uma vez que após a realização do exercício mais intenso, os
voluntários tiveram um sono mais reparador do que após a corrida contínua. Assim, conclui-se que
o exercício intervalado de alta intensidade pode ser utilizado no treinamento para também melhorar
a qualidade do sono.
Sleep has been studied for many years and today we know that it is influenced by physical exercise and training, with each type of exercise causing a different response. Throughout studies, it is known that the main sleep stage that is influenced by exercise is N3 which has as one of its main functions the recovery after physical activity. However, with the high number of people with sleep complaints or disorders, many do not remain in this stage of sleep long enough so that it fulfills its functions properly. For that matter, it is necessary to study what types of exercise can provide a deeper and more restful sleep. Thus, the aim of this study is to evaluate the effects of continuous running and intense interval running on sleep patterns of healthy young male. This study was approved by the Ethics Committee of UNIFESP and before participating, all volunteers signed an informed consent. First, it was taken anthropometric measures to evaluate whether or not the volunteers met the inclusion criteria. Later they answered to a questionnaire battery to trace the psychobiological profile and level of physical activity. The questionnaire battery was composed by IPAQ, excessive sleepiness Scale Epworth, Pittsburgh Sleep Quality, Sleep mini questionnaire, STAI-trait index and severity of insomnia index. After this initial assessment, the volunteers underwent three situations where they should answer a sleep diary, the STAI-state, visual analog pain scale and the scale of overall quality of recovery, the next morning when they woke up. The first was the baseline situation where no exercise was performed for 24 hours. On the second situation the volunteers underwent a continuous running protocol, with five minutes of jogging as a warm up, 30-minute running on the intensity of the 12-14 range of Borg's perceived exertion scale and five minutes back to walk calm down. Finally, the third situation was the high intensity interval running, with 5 minutes jogging to warm up, 6 shots of 2 minutes and 30 seconds at an intensity range of 15-17 of Borg's perceived exertion scale followed by 2 minutes and 30 seconds walking, at the end the cool down was a 5 minute walk. The data analysis performed was one-way ANOVA with Duncan test and a significance level of P <0.05 for all data. Significant results were found when analyzing the scale of overall quality of recovery in both cases indicating the volunteers did not feel completely recovered, but only after a continuous run, significant results were observed for pain, feeling at waking up and sleep diary. This study confirmed the theory of restoration of the body, since that after the completion of the most intense exercise the subjects had a more restful sleep than after continuous running. Therefore, it is concluded that the high intensity interval exercise can be also used in the training to improve the quality of sleep
Sleep has been studied for many years and today we know that it is influenced by physical exercise and training, with each type of exercise causing a different response. Throughout studies, it is known that the main sleep stage that is influenced by exercise is N3 which has as one of its main functions the recovery after physical activity. However, with the high number of people with sleep complaints or disorders, many do not remain in this stage of sleep long enough so that it fulfills its functions properly. For that matter, it is necessary to study what types of exercise can provide a deeper and more restful sleep. Thus, the aim of this study is to evaluate the effects of continuous running and intense interval running on sleep patterns of healthy young male. This study was approved by the Ethics Committee of UNIFESP and before participating, all volunteers signed an informed consent. First, it was taken anthropometric measures to evaluate whether or not the volunteers met the inclusion criteria. Later they answered to a questionnaire battery to trace the psychobiological profile and level of physical activity. The questionnaire battery was composed by IPAQ, excessive sleepiness Scale Epworth, Pittsburgh Sleep Quality, Sleep mini questionnaire, STAI-trait index and severity of insomnia index. After this initial assessment, the volunteers underwent three situations where they should answer a sleep diary, the STAI-state, visual analog pain scale and the scale of overall quality of recovery, the next morning when they woke up. The first was the baseline situation where no exercise was performed for 24 hours. On the second situation the volunteers underwent a continuous running protocol, with five minutes of jogging as a warm up, 30-minute running on the intensity of the 12-14 range of Borg's perceived exertion scale and five minutes back to walk calm down. Finally, the third situation was the high intensity interval running, with 5 minutes jogging to warm up, 6 shots of 2 minutes and 30 seconds at an intensity range of 15-17 of Borg's perceived exertion scale followed by 2 minutes and 30 seconds walking, at the end the cool down was a 5 minute walk. The data analysis performed was one-way ANOVA with Duncan test and a significance level of P <0.05 for all data. Significant results were found when analyzing the scale of overall quality of recovery in both cases indicating the volunteers did not feel completely recovered, but only after a continuous run, significant results were observed for pain, feeling at waking up and sleep diary. This study confirmed the theory of restoration of the body, since that after the completion of the most intense exercise the subjects had a more restful sleep than after continuous running. Therefore, it is concluded that the high intensity interval exercise can be also used in the training to improve the quality of sleep
Descrição
Citação
SÃO JOSÉ, Solange Prado de. Perfil de sono após a realização de exercício físico contínuo e exercício físico intervalado. 2014. 33 f. Trabalho de conclusão de curso de graduação (Educação Física) - Instituto de Saúde e Sociedade, Universidade Federal de São Paulo, Santos, 2014.