Week 3 - Sport and metabolism
Week 3 - Sport and metabolism
Week 3 - Sport and metabolism
It is important to remember that you are not "locked" in metabolism that you were born. In fact, many things can change and control to your "reactive" metabolism. One of the most effective ways is sport. This way you will enjoy the full benefits of an active life.
Factors affecting the metabolism
Your body needs a minimum number of calories each day - resting metabolic rate - to fulfill their vital functions. Basal metabolic rate (BMR) is the value measured under resting metabolism, normal temperature and eliminating all the factors that produce physical and psychological arousal. This must be less than calories burned during a day, that only if you decide not to loafing in bed all day. In normal adults, basal metabolic rate is an average of 70 kcal per hour.
There are many factors that affect BMR:
Age - BMR decreases with the years;
Height - RMB is higher than in people;
Sex - RMB is greater in males;
Body Structure - RMB is higher in people with developed muscle;
Atmospheric temperature - RMB is higher in excessive heat or cold;
Nutrition - RMB is lower in people who care diet;
Stress - RMB increases during periods of stress.
Exercise also accelerates calorie burning. The main goal of any effective weight loss program is to keep an active metabolism, with each factor that you can control. It is known that a fast metabolism burn more calories throughout the day compared to slow. And how to lose weight you have to "burn" more calories as a fast metabolism is in your favor!
Aerobic activity versus non-aerobic activity - the three components necessary for a complete exercise program
Aerobic activity does not involve short "bursts" of energy, but a long and moderate activity. Among non-aerobic types of activities include soccer, sprint, weight lifting and any other activity such as "stop and start." The following list contains all aerobic activities beneficial.
Types of aerobic activity
walk
jogging
swimming
cycling
skiing
trip
aerobics
Kickboxing
Effects on the body and aerobic activity on a slimming diet
1. After 20 or 30 minutes of aerobic activity, the body begins burning stored fat for energy;
2. Strengthens the heart;
3. Lowers blood pressure;
4. Improves endurance;
5. Release hormones "happiness" as endorphins, which reduces depression, improves mood.
The training for endurance is a non-aerobic activity and therefore very different from an aerobics. By aerobic activity your goal is to keep yourself in shape, while a non-aerobic activity will focus on developing a mass muculare. This training involves a muscle strain becoming more intense, until they get used to ever higher levels of gravity.
Types of resistance training
diving;
fitness equipment, weightlifting;
courses in "body sculpting" or "toning."
The effects of these trainings on health and the body weight loss
1. muscles help to promote athletic activities (running, biking, climbing, swimming, team games);
2. the more muscle you have, the more calories you burn each day;
. reduce the risk of osteoporosis;
4. improves muscle tone.
Body stretching (stretching) helps improve the body flexibility to various daily activities. It also reduces the risk of problems with the spine, knees and stretch the muscles. By doing these exercises, stress in your life will be removed, traffic will be greatly improved and your body will be stronger. It is important that every stretch of the body to keep yourself in the position about 10-30 seconds! Follow this well-structured plan:
Heat 5 minutes (walking or jogging);
5 minutes to stretch the body;
do aerobics or strength training;
5 minutes of relaxation;
5 minutes of stretching.
How sport can help you lose weight?
If you are still skeptical regarding the operation of this program, continue to learn why exercise is an important step in weight loss:
accelerates fat burning;
Stretching exercises, along with help burn calories and strengthen muscles;
Recent studies have shown that following a diet without sports, muscle tone is affected. Daily stretching exercises can prevent muscle atrophy, and in conjunction with a balanced diet your metabolism will be active!
Exercise slows digestion and helps you have a sense of "full stomach", which means you will not feel the need to eat so often. It also normalizes blood glucose levels and you will not feel hunger;
Mood;
Provides weight loss with lasting effects.
If you really want to change your life and improve the quality of your health click here to try The Best Diet Solution Program in the world.
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