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Ve studii, která byla zveřejněna online v červenci 2019, se vědci zabývali účinky
cvičení v různých denních dobách na přibližně
280 osobách, které měly všechny BMI 25 nebo vyšší.
Výsledky? Nejlepší výsledky při hubnutí vykazovali účastníci, kteří cvičili
ve stejnou dobu a ve stejný den v týdnu.
« Na základě krátkodobých přírůstků pozorovaných v této studii se zdá být rozumné doporučit, aby bylo pravidelné cvičení zařazeno do denního rozvrhu a aby lidé s nadváhou/obezitou zavedli pohybové návyky v době, kdy už tělo s největší pravděpodobností méně reaguje na dietu, » píše
v tiskové zprávě výzkumnice Sheila Kahnová, PhD, z Kalifornské
univerzity v Davisu.
Tým vedený docentem Kalifornské univerzity v Davisu Robertem E.
Thayerem, PhD. zjistil, že lidé, kteří cvičili třikrát týdně, zhubli v průběhu 16týdenní studie v průměru 9,4 kg – a zhubli v průměru o
6 kg více než skupina, která necvičila.
Navíc lidé, kteří cvičili každý den ve stejnou dobu po dobu 16 týdnů, zhubli v
průměru o 10,3 kg.
« Z předchozích výzkumů víme, že hubnutí je méně úspěšné, když lidé cvičí v různou dobu, možná proto, že je méně fyzicky účinné, nebo proto, že lidé mají tendenci cvičit, když jedí, » říká Thayer v
tiskové zprávě.
Vědci se nezabývali vlivem konkrétních typů cvičení
ani denní dobou, kterou si lidé ke cvičení vybrali.
Nakonec tedy můžeme říci jen to, že tyto výsledky se zdají být slibné – a myšlenku, že
důsledné cvičení by vám mohlo pomoci udržet si motivaci a správnou cestu k hubnutí, už není třeba zavrhovat.
Studie z roku 2019 stojí v kontrastu s dřívější studií publikovanou
v lednu 2017 v časopise Diabetes Care. Vědci v této studii zjistili, že lidé,
kteří cvičili před jídlem a přibližně půl hodiny
před jídlem, přibrali během šesti týdnů více než ti, kteří necvičili
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« Τα άτομα που επέμεναν στη ρουτίνα άσκησης είχαν την τάση να χάνουν περισσότερο βάρος από εκείνους που δεν το έκαναν »,
δήλωσε η συν-συγγραφέας της μελέτης Jacqueline Logan, καθηγήτρια κλινικής διατροφής στο King’s
College του Λονδίνου. « Ήταν επίσης πιο σημαντικό να γυμνάζεστε την ίδια ώρα κάθε μέρα ».
Αλλά αν έχετε ξυπνήσει από τις 5
το πρωί, είναι σίγουρο ότι το
να στριμώξετε μια γρήγορη προπόνηση δεν θα
συμβεί, σωστά; Όχι απαραίτητα, σύμφωνα με πρόσφατη έρευνα.
Η μελέτη αυτή, που δημοσιεύθηκε τον Οκτώβριο του
2019 στο American Journal of Health Promotion, δείχνει ότι η τακτική άσκηση (τουλάχιστον 30 λεπτά)
σε διαφορετικές ώρες της ημέρας μπορεί να είναι εξίσου ευεργετική για την απώλεια βάρους με την άσκηση σε μια καθορισμένη ώρα.
Στην πραγματικότητα, η άσκηση σε διαφορετικές ώρες της ημέρας θα μπορούσε να είναι ακόμη και πιο αποτελεσματική,
σύμφωνα με προηγούμενη μελέτη
που δημοσιεύθηκε τον Μάρτιο του 2019 στο περιοδικό Obesity.
Για να μάθουμε περισσότερα, μιλήσαμε με τη Λόγκαν, η οποία είναι επίσης διευθύντρια
της Ερευνητικής Μονάδας Ανθρώπινης Διατροφής στο Πανεπιστήμιο του Ρέντινγκ στη Μ.
Βρετανία. Εδώ, η Λόγκαν προτείνει μερικές από τις καλύτερες συμβουλές της για
την προώθηση μιας υγιούς ρουτίνας απώλειας βάρους.
Ασκηθείτε πριν από το πρωινό
Γιατί είναι αποτελεσματική: Αν γυμνάζεστε νωρίς το πρωί, θα αυξήσετε
το μεταβολισμό σας. Αυτό σημαίνει ότι θα κάψετε θερμίδες με ταχύτερο ρυθμό, λέει η
Logan. Συνιστά όμως να γυμνάζεστε πριν από το φαγητό.
Έτσι, αν συνήθως αρπάζετε ένα ντόνατ ή ένα παγωτό το πρωί,
καλύτερα να γυμναστείτε πρώτα για να
διασφαλίσετε ότι θα κάψετε περισσότερες θερμίδες από ό,τι αν
περιμένατε να φάτε.
Αν δυσκολεύεστε να πάρετε κίνητρο για να γυμναστείτε το πρωί, δοκιμάστε αυτό το κόλπο: Πριν γυμναστείτε, πείτε στον εαυτό σας ότι θα φάτε ένα
υγιεινό πρωινό αργότερα εκείνη
την ημέρα, λέει η Λόγκαν,
η οποία έχει διδακτορικό στην κλινική διατροφή.
Αυτή η τεχνική έχει αποδειχθεί
ότι βοηθάει τους ανθρώπους να ωθούνται στην άσκηση.
Να θυμάστε, δεν χρειάζεται να τρέξετε μαραθώνιο πριν αρχίσετε να
χάνετε βάρος. Μόλις 45 λεπτά έως μία ώρα αερόβιας άσκησης
(ή, αν δεν είστε εξοικειωμένοι με αυτό το είδος κίνησης, θα μπορούσε να είναι οποιαδήποτε σωματική δραστηριότητα που ανεβάζει
τους καρδιακούς σας παλμούς) είναι αρκετή για να
διατηρήσετε την απώλεια βάρους, λέει.
Να είστε συνεπείς
Γιατί είναι αποτελεσματική: « Η απώλεια βάρους μπορεί να είναι σαν ένα τρενάκι του λούνα παρκ », λέει ο Logan. « Οι άνθρωποι είτε χάνουν βάρος γρήγορα είτε αργά, και οι πιθανότητες
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Rispetto agli altri gruppi, le persone che svolgevano attività
fisica per almeno 20 minuti tre volte alla settimana con un programma irregolare
hanno guadagnato più peso nel tempo. Tuttavia, i ricercatori hanno scoperto che i partecipanti che si allenavano solo per 20 minuti a una certa ora ogni
giorno perdevano circa la metà del peso nel tempo rispetto
a coloro che non si attenevano a quella routine.
Lo studio non ha fornito alcun indizio sul perché l’esercizio alla stessa ora
ogni giorno abbia questo effetto. Tuttavia, i ricercatori hanno ipotizzato che i partecipanti trovino
più facile fare esercizio quando sanno di poterlo fare per la stessa quantità di tempo ogni giorno.
Aumento di peso durante la perdita di peso
Naturalmente, il modo migliore per perdere peso è
mangiare meno e muoversi di più. Ecco tutto quello che c’è da sapere
su come perdere peso, compresi i modi per dimagrire, i migliori alimenti per la perdita di peso, i migliori esercizi per la perdita di peso, gli esercizi per la perdita di peso e i consigli per la perdita di peso.
Ecco altri modi per potenziare l’allenamento:
Riscaldamento.
Prima di iniziare, prendetevi almeno cinque minuti per riscaldarvi camminando o facendo
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sul tapis roulant o lo spinning, perché possono
togliere la concentrazione e rendere più facile esagerare.
Riscaldatevi durante e dopo l’allenamento.
Riscaldatevi prima e dopo l’allenamento. In questo modo i muscoli si allungano e si espandono, migliorando l’allenamento.
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În cadrul studiului, cercetătorii au urmărit mai mult de 10.000
de bărbați și femei timp de 12 ani. Cei care au început să facă exerciții fizice timp de cel puțin două
ore pe săptămână, la aceeași oră în fiecare zi,
aveau cu 78% mai puține șanse de a fi supraponderali decât cei
care nu făceau exerciții fizice în mod constant.
Chiar dacă nu îndepliniți standardul de două ore pe zi, este totuși mai
bine să faceți exerciții fizice timp de 60 de minute pe zi în același
timp, au constatat cercetătorii.
Așadar, faceți-vă un scop să ajungeți la sala de sport
sau la mediul asemănător cu o sală de sport pe care o folosiți în fiecare dimineață la
ora programată. Dacă vă este greu să vă apucați de treabă dimineața, setați o
alarmă pe telefon sau pe computer care să se declanșeze automat la
aceeași oră în fiecare zi.
Alți experți spun că, din punctul lor de vedere, există
o diferență între exercițiile aerobice, care îmbunătățesc sănătatea cardiovasculară,
și antrenamentul de rezistență, care poate îmbunătăți forța și
masa musculară. Exercițiul aerobic este definit ca fiind un exercițiu care crește ritmul cardiac
timp de mai mult de 60 de minute; acesta include de obicei lucruri precum mersul pe jos,
drumețiile, tenisul și ciclismul.
Oricine a încercat vreodată să ridice greutăți sau a făcut yoga
știe că antrenamentul de rezistență nu vine în mod natural, sau ușor.
Dar nici nu ar trebui să vi se pară plictisitor sau o corvoadă.
Mai jos, am compilat o listă cu unele dintre exercițiile noastre preferate de antrenament de rezistență.
Aceste mișcări sunt concepute pentru a fi efectuate cu un echipament minim și pot fi
modificate pentru a se potrivi practic oricărui nivel de fitness.
Începeți de aici, pentru că în cele din urmă veți adăuga și alte
mișcări pentru varietate.
GUSTAREA DE DUPĂ ANTRENAMENT
Având în vedere că pierderea în greutate
necesită un echilibru între caloriile arse și cele consumate, este foarte important să rămâneți alimentat pe tot parcursul antrenamentului.
În mod ideal, ar trebui să mâncați un amestec de proteine, carbohidrați și grăsimi.
Dar nu uitați nici de gustările bogate în proteine, pentru un impuls rapid și un plus de energie înainte de
culcare.
Aceste alimente pot fi exact ceea ce ai nevoie dacă
te chinui să găsești energie în timpul antrenamentului.
De asemenea, ele constituie o gustare satisfăcătoare după antrenament,
pe care vei fi fericit să o mănânci. De fapt, cercetătorii de la Harvard au descoperit că
consumul de grăsimi sănătoase după un antrenament poate contribui la o senzație de plenitudine sau sațietate
și poate ajuta la reducerea mâncării în exces mai târziu.
De asemenea, nu strică faptul că aceste alimente sunt pline de mai
mult decât nutrienți. De asemenea, vă oferă și un impuls savuros.
Așa că încercați aceste rețete, mai jos. (Săriți peste unt,
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Jeśli obudzisz się i stwierdzisz, że oddajesz się porannej misce słodkich płatków, po
prostu zanieś je prosto do kosza i nie daj się złapać w te uczucia winy lub
żalu. Ponieważ w rzeczywistości decyzja o oddaniu się tej
misce Cheerios nie staje się częścią twojej tożsamości, staje się tylko częścią twojej
pamięci. I nie ma ani jednej chwili w ciągu dnia, w której musisz czuć się winny za coś, co
stało się w przeszłości. (Plus, już ćwiczysz, wstając z łóżka).
Obserwuj swoje przekąski. Prawdopodobnie słyszałeś, jak przekąski mogą sabotować twoje próby utraty wagi.
Ale rzeczywistość jest taka, że najprostsze rozwiązanie może być
w rzeczywistości najlepsze: Trzymaj przekąskę
pod ręką, ale jedz tylko po tym, jak jesteś pełny.
Eksperci twierdzą, że bardzo ważne jest, aby mieć pod ręką zdrowe przekąski, takie jak
owoce, jogurt, orzechy i ser, ale jedz je w porze posiłku, a nie między posiłkami.
Jeśli polegasz na przekąskach, aby się nasycić, możesz w końcu
poczuć głód po posiłku i przejadać się.
Poza tym, podjadanie spowalnia Twój metabolizm, ponieważ właśnie wtedy
Twój organizm przestawia się ze spalania tłuszczu na spalanie cukru.
Kuszące jest sięgnięcie po czwarte (lub jedenaste) ciasteczko po
pracy, po trzy porcje makaronu lub po pół litra lodów,
które zalegają w zamrażarce. Ale jeśli masz w kuchni słoik na ciasteczka, to nie korzystasz z niego?
Zabierz go. Przechowuj go wysoko na swoim blacie, gdzie nie możesz go zobaczyć.
Miej zamiast niego swój słoik na ciasteczka
z siłą woli.
Trening siłowy i utrata wagi
Kluczem do bycia mamą i nie-mamą jest stworzenie wzajemnie korzystnej relacji.
Jeśli nie, to na pewno znajdziesz się w środku walki o opiekę nad dzieckiem i finanse.
To może prowadzić do stresu, który z kolei może prowadzić do odczuwania
braku matczynej energii i skuteczności.
Oto dwa treningi dla mam, które są łatwe dla
twojego ciała, a jednocześnie skutecznie pomagają ci osiągnąć
cele fitness. Jeszcze lepiej, te ćwiczenia są dobre dla mózgu twoich
dzieci, jak również dla ciebie, zwiększając pamięć i zmniejszając stres.
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Em primeiro lugar, algumas especificidades: « Cada hora que se exerce é um benefício que se tem porque mantém o seu ritmo metabólico elevado », disse Amy Shapiro, uma instrutora
de fitness de LA e criadora do blog The Ripped Tesssa. Mas dado o preço do tempo, os investigadores encontraram o maior benefício de fazer
exercício mais cedo no dia: poupar 40 minutos de treino para o
fim do dia em vez de o espalhar por, digamos, duas horas do seu trajecto
matinal.
Por isso, se estiver à procura de derramar alguns quilos
sem comprometer o seu treino, o tempo é essencial.
Para tirar o máximo proveito do seu treino, é melhor escolher uma altura do dia em
que o seu metabolismo – que tem um ciclo de
24 horas – já está no seu auge. « É por isso que as pessoas que tentam tirar o máximo proveito de um treino tendem a fazer exercício ao fim do dia ou ao fim da noite », disse Shapiro.
« É porque sabem que o seu metabolismo estará então no seu ponto mais alto, por isso é a melhor altura para queimar mais calorias ».
É por isso que Shapiro defende o mesmo tipo
de horário semanal de treino para as pessoas que querem perder
peso e mantê-lo fora do ar. « Seria realmente fácil fazer isso se apenas se estabelecesse um objectivo de fazer exercício todos os dias, mas estabelecer uma hora específica do dia ou hora da semana é realmente útil », disse ela.
« Escolha uma hora para fazer exercício – e mantenha-se fiel a ela ».
O benefício de um bloco de tempo para fazer exercício é que não é tão provável que salte porque a
vida acontece ou cai fora da rotina. Com um treino diário geral, pode ultrapassar a
corcunda de um dia ocupado e fazer uma pausa para nadar ou encontrar o tempo perfeito para se adaptar a uma
caminhada de 30 minutos. « Não se pode realmente vencer a conveniência de o fazer às 17 horas quando se chega a casa do trabalho », disse a Dra.
Danielle Flores, professora associada de ciências nutricionais na Universidade Rutgers.
O estudo descobriu que quando se pedia às pessoas que fizessem exercício num momento específico, era mais fácil
para elas relatar que estavam a fazer exercício com mais frequência.
Além disso, aqueles que disseram que estavam a fazer exercício com mais frequência tinham um índice de massa corporal
mais baixo.
Além disso, as pessoas que se exercitavam de forma
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