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Dup? opt s?pt?mâni, participan?ii la studiu care au men?inut un program consistent de exerci?ii fizice au pierdut în medie
3,1% din greutatea corporal?, în compara?ie cu
o pierdere de 1,6% la cei care s-au ridicat ?i au
ie?it la plimbare dup? bunul plac.
Cu cât oamenii f?ceau exerci?ii fizice cu mai
mult? regularitate, cu atât mai mare era pierderea în greutate, despre care autorul principal al
studiului, medicul Alison Ball de la Cleveland Clinic, spune c? a fost “destul de remarcabil?”.
Aceast? cre?tere suplimentar? a pierderii în greutate provine dintr-un fenomen numit “cronotip”, care este practic un mod
elegant de a spune c? pur ?i simplu prefera?i în mod natural s? face?i exerci?ii fizice într-un anumit moment al zilei sau c? v?
trezi?i diminea?a devreme ?i face?i exerci?ii fizice la
prima or?.
Unii oameni, ca mine, au fost o persoan? care se treze?te târziu.
Al?ii prefer? s? se antreneze diminea?a. Indiferent de momentul care ?i se potrive?te, g?se?te ceea ce func?ioneaz? cel mai bine pentru
corpul t?u ?i r?mâi cu el.
Cel mai important lucru este s? v? da?i seama care este momentul vostru natural.
Programându-v? antrenamentele în func?ie de cronotipul dumneavoastr?, pute?i
apoi s? v? culca?i mai devreme, ceea ce v? ajut? s? v? stimula?i
metabolismul ?i s? arde?i mai multe calorii în timpul somnului.
De asemenea, v? pute?i adapta rutina de exerci?ii fizice la ritmul circadian natural,
f?când antrenamentele în zilele care au sens din punct de vedere al programului dumneavoastr?.
De exemplu, dac? în general v? trezi?i la 4 diminea?a, are sens s? face?i exerci?ii fizice la prima
or? a dimine?ii, deoarece ve?i fi cel mai alert, ?i în form? din noaptea precedent?.
Pentru ca acest lucru s? func?ioneze bine, va trebui, de
asemenea, s? v? ?ine?i de aceste antrenamente în mod constant.
Dac? ora obi?nuit? de culcare este dup? ora 23:00, de exemplu,
cel mai bun moment de antrenament va fi probabil seara.
Dar dac? te culci sau te treze?ti în mod constant dup? ora 10
diminea?a, te vei epuiza rapid. A?adar, cheia
este s? nu ai o abordare de tipul “totul sau nimic” cu programul t?u de antrenament.
Anumite exerci?ii au, de asemenea, un efect de promovare a
somnului, a?a c? încerca?i yoga ?i Pilates, care sunt
excelente atât pentru exerci?ii fizice, cât ?i pentru relaxare.
Exerci?iile fizice declan?eaz?, de asemenea, eliberarea hormonului melatonin?, care v? poate
ajuta s? adormi?i, potrivit unui studiu din 2010 din revista Sleep.
Dac? în mod normal v? trezi?i dup? ora 3 diminea?a, încerca?i s? v?
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Studie sledovala tém?? 900 muž? a žen s nadváhou a obezitou po dobu t?í let.
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ve?er).
A práv? tento aspekt stravy v?tšina lidí nedokáže ovlivnit, zjistila studie Kalifornské univerzity v San Francisku.
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Zde je další dobrá zpráva pro lidi, kte?í se snaží jíst zdrav?, cvi?it a p?itom hubnout: Je to možné.
“Pokud se jen podíváte na výzkum, je jasné, že m?žete zhubnout a udržet si váhu p?i vysokokalorické strav? a cvi?ení, a existuje mnoho údaj?, které ukazují, že pokud do svého života za?adíte mírné množství cvi?ení, zaznamenáte zlepšení ve všech oblastech, od zdraví vašeho srdce až po cukrovku,” ?ekl Westman.
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O exercício parece fazer uma variedade de coisas úteis ao
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que come, melhora a forma física geral e a capacidade aeróbica,
ajuda o corpo a queimar a gordura do ventre, aumenta a força muscular, e pode melhorar o humor e a auto-estima.
O Centro de Controlo e Prevenção de Doenças recomenda que os adultos pratiquem 150 minutos por semana de actividade física
de intensidade moderada ou 75 minutos por semana de actividade física de intensidade
vigorosa. Também é bom fazer mais exercício, embora uma actividade
mais intensa possa levar a um aumento do risco de lesões, por isso é melhor ouvir o seu corpo.
“É uma boa ideia apontar para 30 a 60 minutos de exercício moderado cinco dias por semana, e treino de força duas a três vezes por semana”, diz Kristine
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“Se estás a falar de correr alguns quilómetros por dia, isso é óptimo”, continua ela.
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exemplo extremo”.
Estratégias que os Peritos recomendam
Um pouco de conselhos sobre perda de peso que é altamente apoiado por profissionais médicos: Certifique-se de que está a dormir o suficiente – e isso inclui exercício.
Não dormir o suficiente pode muitas vezes resultar em sobreaquecimento. E de acordo com a National Sleep Foundation’s Sleep Awareness Week, “dormir mal também tem estado
ligado a outros problemas de saúde, incluindo doenças cardíacas, tensão arterial elevada,
diabetes e depressão”.
“Se estiver a fazer exercício físico regularmente, dormir
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Embora não se deva sentir mal por iniciar aquela sessão de treino extra (ou por deixar de comer biscoitos durante a noite), é bom saber que, para além do que se come e de quanto se dorme, há outras coisas que se podem fazer para perder peso.
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“Há um monte de razões para as pessoas poderem estar a engordar”, diz Kristine Loberg, Ph.D., directora do Centro de Diabetes da Nova Inglaterra no MetroWest Medical Center
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W badaniu wzi??o udzia? 473 doros?ych osób z nadwag? (o
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w Providence, R.I.
RELATED: Zdob?d? kondycj?, przestrzegaj?c zasady
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Wi?c je?li zwykle jeste? wczesnym ptakiem, ale nie masz motywacji, aby obudzi? si? przed ?witem, dodaj kilka minut do swojej rutyny
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