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Walking an hour a day reduces the genetic factor of obesity

Walking an hour a day reduces the genetic factor of obesity

Physical inactivity increases genetic predisposition for obesity, but it may be possible to reduce these effects in half. A study by the Harvard School of Public Health in Boston (USA) points out that an hour-long walk a day can reduce the genetic factor of the disease.

Researchers tracked the habits of 4,564 men and 7,740 women, such as the frequency of physical activity practiced and how many hours they devoted to television. The study lasted two years and the Body Mass Index (BMI) of each participant was assessed during the survey. The genetic predisposition that each participant had to develop obesity was calculated based on 32 genetic variations that, according to the researchers, could increase the BMI by 0.13 kg / m2 each. The results showed that practicing walking in one Regular daily rhythm reduces the genetic influence on obesity, resulting in a half-fold fall in BMI of individuals. A sedentary lifestyle, marked by the habit of watching television four hours or more a day, increases the influence of genes on waist size and increases BMI by 50%.

Practice the best exercises against obesity

Facing obesity requires a lot of determination. Just thinking about the pace of changing habits, sweat runs? So enjoy sweating in the name of fitness, with expert tips. The first step is to seek medical advice to find out how much workout your body can do. "Excesses are dangerous in any situation, but in the case of an obese patient, health is even more fragile," says personal trainer Marcelo Joaquim of the Obesity and Metabolic Surgery Center. Check out the best exercises for those who have obesity:

Resistance and flexibility

All exercises should be preceded by a warm up. But overweight people should redouble their attention with warming up and stretching. "Extra pounds overwhelm the joints, so they take longer to get used to the movements," says Dr. Hildeamo Oliveira of the Center for Excellence in Exercise Medicine (CEMEx) Golden Spa.

Exercises

Overweight patients are panting even with light activities. "This is because the lungs end up pressed with excess fat and can not expand right during inspiration," says Hidealmo. The body receives less oxygen and, to compensate, increases the frequency of ventilation, resulting in shortness of breath. Physiotherapists can recommend series of breaths aimed at regulating the functioning of the lungs.

"The movements help in the recovery of cardiorespiratory activity and impaired function of the diaphragm (breathing muscle)," says personal trainer Marcelo Joaquim, from the Center for Surgery of the Obesity and Metabolic Exercise

Aerobic Exercises

Exercising like walking, cycling and dancing can be part of the training of an obese person. But to ensure that classes are at the right pace, it is essential to make a physical assessment and request

The accompaniment of a personal trainer contributes to evolve the difficulty of training without risks to health.The main care, in the initial phase, is with the development of injuries in muscles and joints and of cardiovascular diseases. Exercises in water reduce weight on joints, favoring longer classes and bigger burn calories.Hydro-gym sessions lose weight and still relax the body. "Water can relieve the tension caused by being overweight, making water gymnastics an invigorating activity," says the Exercise doctor.Water sports

Swimming and other sports adapted to water contribute to weight loss. Hidealmo explains that, outside the pool, an obese person spends more time to slow down a movement and accelerate in another direction. In addition, the large volume of some body parts limits movement, making it difficult to practice sports. Volleyball and polo are games that can be played on the water.

Bodybuilding

Who said that people with obesity can not do bodybuilding? "The complete exercise program should also include bodybuilding, in addition to stretching and aerobic exercises," says staff Marcelo Joaquim. He explains that bodybuilding will help the patient gain muscle strength, as well as aid in fat loss. Ask your doctor and physical education teacher for a workout that is appropriate for your degree of obesity and endurance.

No-Risk Frequency

To lose weight with exercise, you need to train 60-90 minutes per day, at least five times a week. The recommendation for people with obesity is more rigorous than for those who are overweight. "After three months, it is possible to increase loads and increase the intensity of the exercises," says Marcelo Joaquim.


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Study confirms: muscle has memory that helps to return to training

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