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Physical exercise: physical educator delivers the two golden modalities to lose weight

Physical exercise: physical educator delivers the two golden modalities to lose weight

How much weight should I lose and in how long? This is one of the most common questions for students seeking physical educator Emerson Bisan, a high-level sports training specialist responsible for the New Sports Advisory Team. But is there really even a correct answer? "This is a very individual result, but the bottom line is that the student sets an attainable weight loss goal," he advises. The physical educator notes, however, that there is a number that works quite broadly: losing 10% of the weight over a period of 3 to 4 months. "The goal of losing 10% of the weight is realistic and achievable. Reaching the goal, even if this weight loss is more modest than the total loss the student desires, is important to keep the person motivated and focused, "Emerson notes. He is one of the supporters of the "Obesity is what you do not see" campaign, which launched the 10% Challenge, and invites you to participate in this initiative, which has the support of Abeso (Brazilian Association for the Study of Obesity and Metabolic Syndrome) and Novo Nordisk, a global healthcare company. The challenge encourages the loss of 10% of the weight to gain more health.

The physical educator emphasizes that the improvement in health also needs to be in the account of those who want to lose weight. Studies show that losing 5 to 10 percent of the weight in people with obesity can reduce the risk of type 2 diabetes, reduce the incidence of heart disease, poor cholesterol and obstructive sleep apnea, and promote blood pressure .

Exercises to lose weight

Once the goal has been defined, it is time to build a plan of action that should involve food re-education coupled with physical exercises. At this point, Emerson is keen to make it clear that it is not exactly the exercise mode that will make a difference. "When asked the best exercise to lose weight, I often point out that it is one that the person can regularly do. physical activity can not be an enemy.It has to be within the practitioner's daily life, to be part of his life, "says Emerson.

While emphasizing the importance of maintaining exercise routine, Emerson says there are two modalities which contribute especially to weight loss: aerobic exercises and high-impact exercises. "The most modern and classic forms of weight loss are aerobic exercises, also known as cyclic exercises, characterized by the use of more than 60% They are continuous, regular, done with moderate intensity and with long duration, "explains Emerson Bisan.

Here are some examples of aerobic exercises that need to be on the agenda of those who want to lose weight:

Hiking

Running

Jump rope

Rowing

Cycling

  • Swimming
  • Dancing
  • Football
  • "The second format the most modern one that has been used a lot is HIIT. It is a form of exercise in high intensity, with alternating characteristics of exercises and with short duration. It is a practical choice, very easy to get into everyday life, "says Emerson.
  • HIIT is the acronym for High Intensity Interval Training. HIIT training is a whole training in which the person reaches high intensity spikes interspersed with periods of rest that can be active (ie the person keeps moving but at a lower intensity) or passive, in which the person can completely stop
  • Another characteristic of HIIT is that the exercise blocks last a short time, ranging from 10, 15, 20 or 30 minutes at the most, which is why Emerson comments on the practicality of inserting this daily routine.Frequency x time
  • In addition to the most indicated modality, another recurring question for those who practice some physical activity is to know how much it is necessary to dedicate to the exercises.
  • "Guidance of the World Health Organization for the quest for quality of life and health is 150 minutes per week, and can be divided into up to 5 sessions of 30 minutes.But if the goal is weight loss, the indicated is 300 minutes per week, which can be divided into up to 5 sessions of 60 minutes each " , teaches physical educator Emerson Bisan.


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