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As a result, industrial civilization and social change in energy expenditure associated with the life of such as: washing machine manual and automatic, digging coal mining and pick it with a combine. Examples can be multiplied. Most people assess their physical activity is higher than in reality. For women the most over-physical activity results from assigning work to her home. Domestic work, although it does not cause fatigue associated with high energy expenditure. For interesting how much energy is burned when the home - Tab.1.
Another error is due to too optimistic approach to physical activity. Patients do not realize that, as the number and intensity of training is responsible for burning such as bud. An bun has about 330 kcal. In order to achieve a similar energy expenditure such as a need for about 70 minutes fast walk, bottle coli (0.33 l) is 139 kcal - this is a 30 minute walk or 14 minutes after entering the stairs.
Historically, all the recommended 20 minutes, daily, vigorous exercise. Over the past two years was made aware of the researchers that the level of activity because of the intensity and the burden is not acceptable by most people. New recommendations to promote a moderate degree of intensity of exercises. A number of benefit such as energetic, fast trzydziestominutowy march every day or most days of the week. For those who do not like or will not be able to plan the exercise, there is another proposal. They should reduce the time spent in a sitting position. You can use simple changes in the performance of daily activities such as to cancel the lift and enter the stairs rather than ride the bus or car, you can overcome the distance two - three bus stops on foot. Not increase so quickly and effectively as the physical fitness exercises, but also will be health effects.
Care should be taken to Obese people have made the correct choice of type of physical activity and thus not exposed to damage to the joints with a very comprehensive exercise. For example, swimming and cycling are not disciplines requiring a high burden of joints and can be an excellent choice for people with overweight.
The intensity of exercise should always take into account the condition, age and the presence of various diseases. To determine how intensely you can exercise to examine the frequency of heart rate (pulse per minute, measured at the radial artery). It should not be too fast, too slow, or niemiarowa. The maximum frequency of heart rate (pulse) for a healthy human being depends on the age and calculate it according to the formula:
Maximum heart rate = 220 - age (in years).
It is advisable to perform various types of physical effort, depending on season, day of the week, whether your tastes. It is very important to make systematic training. It is proposed to perform exercises throughout the year and over the entire life. The main part of training should last for 30-40 min. and be preceded by a 5-10 minute warm-up (warm-up), and complete 10-15 minutes of exercises wyciszajÄ…cych (cool-down). Satisfactory training on energy expenditure during the week more than 1000 kcal, but the most favorable health effects can be obtained only at the expense 2,000 kcal per week. Please note that, in order to lose weight kg o1 have burned about 7,000 kcal.
The level of activity of children and young people depends on the patterns taken from the home. Children and adolescents benefit from physical activity in a variety of ways. They need at least 60 minutes of traffic per day. Parents can help them:
- giving a good example of organizing family and sports projects, and accompany children in physical activities.
- encouraging children to exercise at home, school and friends, to jumping on skakance, play the Berka, cycling, etc.
- limiting television watching, computer games and other inactive forms of play, proposing instead play with physical activity.
Please note: Content of this site is not writen by health professional. Always consult your physician for diagnostic and treatment purposes. All statements given are only for information purpose. We are not responsible or liable for any problems related to the utilization of information on this site.