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È stato dimostrato che, in generale, le persone che fanno esercizio fisico
regolarmente tendono ad avere un grasso corporeo più sano e più tessuto muscolare rispetto alle persone che si
allenano meno spesso, afferma Jeff Volek, Ph.D., R.D.
- ma tutto si riduce a quando esattamente si fanno quei 20 minuti.
Questo secondo uno studio pubblicato nel novembre 2018 sull'International Journal of
Behavioral Medicine. I ricercatori hanno reclutato donne in sovrappeso e le hanno assegnate a uno dei tre
gruppi: Il primo si è esercitato tre volte a settimana in uno stato
non sensibile al tempo (mattina, sera) o in uno stato sensibile al tempo (prima di colazione, dopo cena), mentre gli altri due si sono esercitati in uno stato sensibile al tempo ma sono rimasti inattivi in uno stato non sensibile al tempo.
Alla fine è emerso che chi si è allenato in uno stato sensibile all'orario ma non in uno stato sensibile all'orario è aumentato di peso nel
corso dei sei mesi, mentre chi si è allenato
in uno stato sensibile all'orario ma non in uno stato sensibile
all'orario non ha registrato un aumento di peso.
Può sembrare complicato, ma il risultato pratico è che..:
È più probabile mantenere la perdita di peso se ci si allena
ogni giorno a un'ora specifica, non quando si vuole
farlo. Oltre ad allenarsi regolarmente, è importante anche seguire una dieta sana.
"La dieta è il 50% dell'equazione, ma le persone tendono a trascurarla", dice Volek.
"Quando si cerca di perdere peso, la strategia migliore è mangiare meno calorie in generale, ma anche nel momento e nel luogo giusto".
Qual è il momento migliore? Quando si mangia.
"Non bisogna fare esercizio fisico e poi mangiare, perché l'esercizio fisico può stimolare un rilascio di insulina che rallenta il metabolismo", afferma Sara Swingle, M.S., C.S.S.S., coautrice di "The Metabolism Diet: The Ultimate Diet for Healthy Weight Loss".
"Anche se state bruciando calorie, in realtà le state immagazzinando".
In altre parole, è importante non allenarsi subito prima o dopo i pasti, quando il metabolismo
è già rallentato. Invece, fate in modo che l'allenamento sia parte
del processo di pianificazione e scegliete l'ora in cui allenarvi (ad
esempio, subito prima di pranzo) di conseguenza. Se vi viene fame durante l'allenamento,

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Но не е задължително да правите упражнения в определено време от деня, за да постигнете ползи от отслабването, казва психологът по физическите упражнения д-р Дейвид Хърм, автор на книгата "Решението за 60-те секунди упражнения" (The 60-Second Exercise Solution).

"Важното е да се упражнявате постоянно", казва той.
Така че се уверете, че сте определили време за упражнения поне три пъти седмично - и след това
се уверете, че се придържате към него.

(Ако ви е трудно да си поставите цели
за упражнения, тези съвети могат
да ви помогнат.) (Прочетете също: 8-те най-добри тренировки за жени) Осем добри
навика за упражнения Всеки
път, когато се упражнявате, изгаряте повече калории, отколкото когато не сте тренирали.
Но не всяка тренировка е еднаква
по отношение на това да се отървете от излишните
килограми, които се опитвате да свалите.
Ето някои от най-добрите "изгарящи" движения: Тренирайте четири
пъти седмично. Редовните силови тренировки са чудесен начин
за изграждане на здравословен мускулен тонус, изгаряне на калории и стимулиране на метаболизма.

Не правете едно и също нещо всеки
път. Разнообразявайте
тренировките си, като пробвате различни видове упражнения (да речем, курс по кикбокс, пешеходен поход или сесия по йога), което ще ви помогне да поддържате разнообразието на тренировките си
през цялата седмица. Поддържайте го в малки размери.
Ако не ви се иска да изпробвате изцяло нова дейност, изберете
малки, прости движения, които можете
да направите за кратко време. Направете
тренировките си забавни.
"Редовната физическа активност има много ползи за здравето, включително и за намаляване на теглото", казва Дженифър ДеВелис,
доктор по диетология, диетолог и собственик на Balanced Health Nutrition в Бруклин, Ню Йорк.
"Искате обаче да сте сигурни, че това не е задължение." Така че превърнете упражненията в приключение,
като определите време за среща с приятел или се присъедините
към клас, и се съсредоточете върху
това да се движите с цел.
Това ще направи тренировките ви по-смислени.
(Прочетете също: 5 ползи за здравето от сутрешните
упражнения) Вместо да тичате
из квартала, защо да не отидете пеша до
кафенето? Или пък разтегнете загряващата
си програма, като например няколко йога пози или разтягания, 30 минути преди да вдигнете.
Може да опитате да правите упражнения на открито.
Може да се чувствате по-малко срамежливи, когато се разхождате
навън, казва ДеВелис, което може
да ви мотивира да бъдете активни.



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