{"id":1991,"date":"2022-09-21T14:38:20","date_gmt":"2022-09-21T14:38:20","guid":{"rendered":"https:\/\/metaclinic.ad-pulse.com\/2022\/09\/21\/treino-b\/"},"modified":"2022-10-24T14:58:28","modified_gmt":"2022-10-24T14:58:28","slug":"cardio","status":"publish","type":"plano-treino","link":"https:\/\/www.metaclinic.pt\/en\/plano-treino\/cardio\/","title":{"rendered":"Training 2"},"content":{"rendered":"<ul>\n<li>Horizontal bike\n<ul>\n<li>time: 10min<\/li>\n<\/ul>\n<\/li>\n<li>Wide handle paddle on 5-station machine\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Front handle closed machine handle 5 stations\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Trunk hyperextension on a back machine\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Pull over pulley\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Treadmill\n<ul>\n<li>time: 6min<\/li>\n<li>observations: 2min run + 1min fast walk<\/li>\n<\/ul>\n<\/li>\n<li>Biceps curl on machine\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Seated hammer curl\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Horizontal board\n<ul>\n<li>series: 3<\/li>\n<li>time: 30s<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Rowing\n<ul>\n<li>time: 5min<\/li>\n<\/ul>\n<\/li>\n<\/ul>","protected":false},"author":1,"featured_media":1994,"comment_status":"open","ping_status":"open","template":"","format":"standard","meta":[],"cardio":[49],"plano-treino-category":[],"plano-treino_tag":[],"class_list":["post-1991","plano-treino","type-plano-treino","status-publish","format-standard","has-post-thumbnail","hentry","cardio-corrida"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Treino 2 - MetaClinic<\/title>\n<meta name=\"robots\" content=\"noindex, follow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Treino 2 - MetaClinic\" \/>\n<meta property=\"og:description\" content=\"Bicicleta horizontal tempo: 10min Remo puxador pega larga em m\u00e1quina 5 esta\u00e7\u00f5es s\u00e9ries: 3 repeti\u00e7\u00f5es: 12 intervalo: 30s Puxador \u00e0 frente pega fechada em m\u00e1quina 5 esta\u00e7\u00f5es s\u00e9ries: 3 repeti\u00e7\u00f5es: 12 intervalo: 30s Hiperextens\u00e3o do tronco em m\u00e1quina de lombares s\u00e9ries: 3 repeti\u00e7\u00f5es: 12 intervalo: 30s Pull over polia s\u00e9ries: 3 repeti\u00e7\u00f5es: 12 intervalo: 30s [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.metaclinic.pt\/en\/plano-treino\/cardio\/\" \/>\n<meta property=\"og:site_name\" content=\"MetaClinic\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-24T14:58:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.metaclinic.pt\/wp-content\/uploads\/2022\/09\/2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.metaclinic.pt\/plano-treino\/cardio\/\",\"url\":\"https:\/\/www.metaclinic.pt\/plano-treino\/cardio\/\",\"name\":\"Treino 2 - MetaClinic\",\"isPartOf\":{\"@id\":\"https:\/\/www.metaclinic.pt\/#website\"},\"datePublished\":\"2022-09-21T14:38:20+00:00\",\"dateModified\":\"2022-10-24T14:58:28+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.metaclinic.pt\/plano-treino\/cardio\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.metaclinic.pt\/plano-treino\/cardio\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.metaclinic.pt\/plano-treino\/cardio\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"In\u00edcio\",\"item\":\"https:\/\/www.metaclinic.pt\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Plano de Treino\",\"item\":\"https:\/\/www.metaclinic.pt\/plano-treino\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Treino 2\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.metaclinic.pt\/#website\",\"url\":\"https:\/\/www.metaclinic.pt\/\",\"name\":\"MetaClinic\",\"description\":\"Wellness made personal\",\"publisher\":{\"@id\":\"https:\/\/www.metaclinic.pt\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.metaclinic.pt\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.metaclinic.pt\/#organization\",\"name\":\"MetaClinic\",\"url\":\"https:\/\/www.metaclinic.pt\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.metaclinic.pt\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.metaclinic.pt\/wp-content\/uploads\/2022\/07\/metaclinic-logo.png\",\"contentUrl\":\"https:\/\/www.metaclinic.pt\/wp-content\/uploads\/2022\/07\/metaclinic-logo.png\",\"width\":500,\"height\":500,\"caption\":\"MetaClinic\"},\"image\":{\"@id\":\"https:\/\/www.metaclinic.pt\/#\/schema\/logo\/image\/\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Treino 2 - MetaClinic","robots":{"index":"noindex","follow":"follow"},"og_locale":"en_US","og_type":"article","og_title":"Treino 2 - MetaClinic","og_description":"Bicicleta horizontal tempo: 10min Remo puxador pega larga em m\u00e1quina 5 esta\u00e7\u00f5es s\u00e9ries: 3 repeti\u00e7\u00f5es: 12 intervalo: 30s Puxador \u00e0 frente pega fechada em m\u00e1quina 5 esta\u00e7\u00f5es s\u00e9ries: 3 repeti\u00e7\u00f5es: 12 intervalo: 30s Hiperextens\u00e3o do tronco em m\u00e1quina de lombares s\u00e9ries: 3 repeti\u00e7\u00f5es: 12 intervalo: 30s Pull over polia s\u00e9ries: 3 repeti\u00e7\u00f5es: 12 intervalo: 30s [&hellip;]","og_url":"https:\/\/www.metaclinic.pt\/en\/plano-treino\/cardio\/","og_site_name":"MetaClinic","article_modified_time":"2022-10-24T14:58:28+00:00","og_image":[{"width":1080,"height":1080,"url":"https:\/\/www.metaclinic.pt\/wp-content\/uploads\/2022\/09\/2.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.metaclinic.pt\/plano-treino\/cardio\/","url":"https:\/\/www.metaclinic.pt\/plano-treino\/cardio\/","name":"Treino 2 - MetaClinic","isPartOf":{"@id":"https:\/\/www.metaclinic.pt\/#website"},"datePublished":"2022-09-21T14:38:20+00:00","dateModified":"2022-10-24T14:58:28+00:00","breadcrumb":{"@id":"https:\/\/www.metaclinic.pt\/plano-treino\/cardio\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.metaclinic.pt\/plano-treino\/cardio\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.metaclinic.pt\/plano-treino\/cardio\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"In\u00edcio","item":"https:\/\/www.metaclinic.pt\/"},{"@type":"ListItem","position":2,"name":"Plano de Treino","item":"https:\/\/www.metaclinic.pt\/plano-treino\/"},{"@type":"ListItem","position":3,"name":"Treino 2"}]},{"@type":"WebSite","@id":"https:\/\/www.metaclinic.pt\/#website","url":"https:\/\/www.metaclinic.pt\/","name":"MetaClinic","description":"Wellness made personal","publisher":{"@id":"https:\/\/www.metaclinic.pt\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.metaclinic.pt\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.metaclinic.pt\/#organization","name":"MetaClinic","url":"https:\/\/www.metaclinic.pt\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.metaclinic.pt\/#\/schema\/logo\/image\/","url":"https:\/\/www.metaclinic.pt\/wp-content\/uploads\/2022\/07\/metaclinic-logo.png","contentUrl":"https:\/\/www.metaclinic.pt\/wp-content\/uploads\/2022\/07\/metaclinic-logo.png","width":500,"height":500,"caption":"MetaClinic"},"image":{"@id":"https:\/\/www.metaclinic.pt\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/www.metaclinic.pt\/en\/wp-json\/wp\/v2\/plano-treino\/1991","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.metaclinic.pt\/en\/wp-json\/wp\/v2\/plano-treino"}],"about":[{"href":"https:\/\/www.metaclinic.pt\/en\/wp-json\/wp\/v2\/types\/plano-treino"}],"author":[{"embeddable":true,"href":"https:\/\/www.metaclinic.pt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.metaclinic.pt\/en\/wp-json\/wp\/v2\/comments?post=1991"}],"version-history":[{"count":2,"href":"https:\/\/www.metaclinic.pt\/en\/wp-json\/wp\/v2\/plano-treino\/1991\/revisions"}],"predecessor-version":[{"id":2001,"href":"https:\/\/www.metaclinic.pt\/en\/wp-json\/wp\/v2\/plano-treino\/1991\/revisions\/2001"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.metaclinic.pt\/en\/wp-json\/wp\/v2\/media\/1994"}],"wp:attachment":[{"href":"https:\/\/www.metaclinic.pt\/en\/wp-json\/wp\/v2\/media?parent=1991"}],"wp:term":[{"taxonomy":"cardio","embeddable":true,"href":"https:\/\/www.metaclinic.pt\/en\/wp-json\/wp\/v2\/cardio?post=1991"},{"taxonomy":"plano-treino-category","embeddable":true,"href":"https:\/\/www.metaclinic.pt\/en\/wp-json\/wp\/v2\/plano-treino-category?post=1991"},{"taxonomy":"plano-treino_tag","embeddable":true,"href":"https:\/\/www.metaclinic.pt\/en\/wp-json\/wp\/v2\/plano-treino_tag?post=1991"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}