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Per lo studio, i ricercatori hanno seguito le abitudini
alimentari e di esercizio di 2.357 persone che stavano cercando di
perdere peso e hanno scoperto che tra i partecipanti, coloro che facevano
esercizio sei volte alla settimana per 20 o più minuti avevano il 29%
in più di probabilità di mantenere la loro perdita di peso rispetto a coloro che facevano
esercizio solo una volta alla settimana.
“Molte persone raccomandano di fare tre o quattro volte alla settimana”, afferma Christine Gorman,
docente di scienze della salute alla Rice University e autrice principale dello studio.
“Ma sta diventando evidente che le persone che si esercitano più volte alla settimana possono avere più successo nel mantenimento della perdita di peso”.
Ma chi si è attenuto sempre alla stessa routine non sempre ha ottenuto i
risultati migliori, quindi Gorman suggerisce di cercare di mantenere la forma fisica scegliendo un orario in cui si
possa fare attività fisica in modo costante
per alcuni giorni alla settimana.
Questo significa non allenarsi appena prima di andare a letto o mentre si è seduti sul divano a
guardare la TV, aggiunge Gorman, anche se è possibile allenarsi in altri momenti della giornata.
“Indipendentemente dall’ora in cui ci si allena, bisogna essere costanti”, dice Gorman.
“Che siano le 6 del mattino o le 6 del pomeriggio, bisogna alzarsi, andare in palestra o sul tapis roulant e fare esercizio per la stessa quantità di tempo e per lo stesso tempo”.
I ricercatori, che stanno ancora analizzando i dati, hanno anche scoperto che le persone che si allenano per un periodo di tempo più
breve, con due o tre allenamenti a settimana,
hanno maggiori probabilità di mantenere il peso stabile rispetto a quelle che si allenano per un periodo di tempo più lungo, con un numero inferiore di sessioni
a settimana.
Come ottenere il massimo dal fitness
L’altra cosa che Gorman e la coautrice dello studio, Megan Moreno,
suggeriscono effetti collaterali di reduslim fare prima
di iniziare?
“È l’autoselezione. Se non vi alzate e non vi allenate sei volte alla settimana, probabilmente non dovreste iniziare a farlo”, dice Gorman.
Ciò che la ricerca ha dimostrato è che fare esercizio quando si fa già attività
fisica (o non si fa attività fisica) regolarmente non è un modo efficace per perdere chili.
Il motivo: La ricerca ha dimostrato che fare esercizio a una certa ora ogni giorno può
aumentare le probabilità di perdere peso e di mantenerlo – quindi Gorman e Moreno suggeriscono che, se si ha il tempo,
la cosa migliore da fare è trovare un’ora in cui si possa fare esercizio.
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“Am constatat că persoanele care au făcut exerciții fizice la aceeași oră în fiecare zi au pierdut ceva mai puțin în greutate decât cele care nu au făcut exerciții fizice la o anumită oră. Nu este vorba de tipul de exerciții fizice”, a declarat pentru Healthline autorul studiului, Parag S.
Patel, cercetător postdoctoral la Boston Children’s Hospital și la Universitatea Harvard.
Patel a remarcat că beneficiul de a face exerciții
fizice la aceeași oră în fiecare zi a rămas valabil indiferent dacă
cineva făcea activități fizice precum alergatul sau mersul pe bicicletă sau dacă petrecea timp
într-o sală de sport – și indiferent dacă individul făcea exerciții fizice timp de doar o oră pe zi sau o oră pe săptămână.
Cu toate acestea, este important să ne dăm
seama că acest sfat se adresează în primul rând
celor care încearcă deja să slăbească și care, prin urmare, s-ar putea să mănânce deja
mai puțin decât și-ar dori. Ideea este că, dacă te străduiești să slăbești, atunci dacă îți rezervi o
oră din zi doar pentru a face exerciții fizice, vei avea șansa
să mănânci o masă mai sănătoasă și să consumi caloriile de care ai nevoie.
Iar dacă alegeți să faceți exerciții fizice la o anumită
oră din zi, asigurați-vă că nu vă privați nici de calorii.
Savurați-vă alimentele preferate în restul zilei și mâncați în continuare mesele mai
mici și sănătoase în același timp, pentru a vă menține metabolismul alimentat și pentru
a evita poftele.
Pentru cea mai bună șansă de succes, “este foarte important să o faceți în mod constant”, a spus Patel.
Titlul acestui articol vă face să credeți că articolul se referă la
o anumită dietă?
Probabil că nu. De fapt, există mai multe tipuri diferite de diete pentru pierderea în greutate – inclusiv low
carb, vegan, paleo, post intermitent, ketogenice și slow carb.
Chestia cu dietele, însă, este că nu este întotdeauna clar care este cea mai bună dietă pentru tine sau care metodă va funcționa în cazul tău.
Uneori, o dietă universală poate fi cea mai ușoară
cale de a pierde în greutate. Cu toate acestea, uneori, este mai bine să
fii mai flexibil – și să poți face schimbări care
pot funcționa pentru tine.
Și exact despre asta este vorba atunci când vorbim despre “dietă”.
Deși există o tonă de tipuri diferite, dietele pot fi înguste și
largi și flexibile și inflexibile – și fiecare își are locul ei.
“Dietă” este un termen foarte larg. Ar putea însemna restricționarea […
Výzkumníci z Univerzity Johnse Hopkinse v Marylandu zařadili do studie 60 lidí, kteří dosáhli
úbytku hmotnosti v průměru po dobu 5 let a tento úbytek si udrželi po dobu nejméně 1 roku.
Na začátku studie dostali někteří z účastníků nositelné zařízení pro sledování aktivity a byli požádáni,
aby každý den v konzistentní dobu (9:00 nebo 21:00 nebo
v náhodně zvolenou dobu) vyvíjeli určitou úroveň
fyzické aktivity. Třetina z nich byla požádána, aby
cvičila pouze o víkendech. Výzkumníci zjistili, že ti,
kteří si zvolili konzistentní čas cvičení a tento plán dodržovali,
dlouhodobě zhubli více než ti, kteří cvičili “náhodně”.
Ačkoli se studie zaměřila především na celkový úbytek hmotnosti, výsledky také ukázaly, že důslední cvičenci byli úspěšnější při udržování snížené hmotnosti.
Zajímavé je, že i ti, kteří cvičili
náhodně, v průběhu studie výrazně zhubli.
Tento vzorec výsledků “naznačuje, že údaje ze sledování tělesné hmotnosti mohly pomoci účastníkům, kteří se drželi sledování aktivity, ale ne těm, kteří se jí nedrželi,” poznamenali vědci.
I když jeden tracker fitness nemůže předpovědět dobu cvičení – nebo vaši schopnost
udržet si úbytek hmotnosti – mohl by pomoci vaší motivaci ve dnech, kdy víte,
že budete cvičit, ať už to sledujete na svém chytrém telefonu, nebo nosíte zařízení na zápěstí.
Koneckonců, když už jste se rozhodli cvičit, bude
pravděpodobnější, že cvičení bude vaší prioritou.
Nevýhody vynechávání kardio cvičení
Pokud máte rádi kardio cvičení, víte, že je fantastické pro zlepšení vaší kondice.
Ne vždy je však vhodné a někteří lidé prostě
nemají čas ho do svého dne zařadit. Co dělat?
Podle malé studie z roku 2018 provedené v Austrálii ženy, které kardio cvičení v lednu vynechaly, zhubly o 4,2 kg více než ty, které u něj zůstaly.
“Vynechávačky” také uváděly, že se cítily méně odpočaté a více unavené než cvičitelky.
Závěr: Pro spalování tuků není nutné cvičit šestkrát týdně, ale je třeba cvičit pravidelně.
A procházky, výlety nebo jízda na kole jsou nejlepší pro spalování kalorií
a udržování kondice.
Sestavte si vlastní plán
“Pro každý typ diety – nejen pro přerušovaný půst – platí následující pravidla.
В ассортименте предприятия «СпецЛампы» находится современное промышленное осветительное оборудование: потолочные светильники, LED – прожекторы, парковые опоры и другое. led светильники промышленные Экологичность, надежность, безопасность, устойчивость к атмосферным осадкам и температурам – вот те параметры, на которые специалисты «СпецЛампы» обращают особо пристальное внимание.
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Ποια ώρα είναι η καλύτερη για εσάς για να ασκείστε; Ίσως κάπου εκεί γύρω όταν γυρίζετε από τη δουλειά ή
πριν από τον ύπνο; Ακολουθήστε αυτό το
μοτίβο και θα έχετε περισσότερες πιθανότητες να
τηρήσετε τους στόχους σας για τη γυμναστική,
σύμφωνα με τη μελέτη. Με βάση αυτό το αποτέλεσμα, φαίνεται ότι ο χρόνος είναι όντως κάτι που πρέπει να λαμβάνετε υπόψη
όταν παίρνετε υγιείς αποφάσεις σχετικά με την άσκηση.
Η ερευνητική ομάδα στήριξε τα ευρήματά της σε μια μελέτη που δημοσιεύθηκε στο
Obesity το 2017 και η οποία διαπίστωσε
ότι οι άνθρωποι που γυμνάζονταν
κάθε μέρα την ίδια ώρα διατηρούσαν καλύτερα το βάρος τους από εκείνους που γυμνάζονταν σε διαφορετικές
ώρες. Ενώ εκείνη η μελέτη επικεντρώθηκε μόνο σε 12 άτομα για ένα μήνα, οι ερευνητές πιστεύουν ότι είναι λογικό να υποθέσουμε ότι μια
παρόμοια μελέτη θα μπορούσε να γίνει σε εκατοντάδες ή και χιλιάδες συμμετέχοντες.
Τα αποτελέσματα αυτά δείχνουν ότι κάτι τόσο απλό όσο το να επιμένετε σε ένα συγκεκριμένο χρονικό διάστημα κάθε μέρα μπορεί
να έχει θετικό αντίκτυπο στη φυσική
σας κατάσταση. Και το καλύτερο;
Μπορείτε να ορίσετε αυτή την ώρα
ως υπενθύμιση στο τηλέφωνό σας ή στο ημερολόγιό σας, ώστε να μην χρειάζεται να ανησυχείτε ποτέ μήπως την ξεχάσετε ή σας
αποσπάσουν την προσοχή.
“Το σώμα σας έχει μάθει να ανταποκρίνεται στις ενδείξεις του χρόνου”, δήλωσε
ο Thomas Seyfer, MD, PhD, επίκουρος καθηγητής παιδιατρικής στην
Ιατρική Σχολή του Πανεπιστημίου του Στάνφορντ και επικεφαλής
συγγραφέας της μελέτης. “Αν κάνετε μια άσκηση την ίδια ώρα κάθε μέρα, το σώμα σας δεν χρειάζεται να σκεφτεί αν είναι ώρα να ξεκινήσετε ή να σταματήσετε την άσκηση. Ο εγκέφαλός σας μπορεί απλώς να πει: “Εντάξει, είναι ώρα για άσκηση” και από εκεί και πέρα μπορεί να αναλάβει το ίδιο”.
Εάν επιμένετε σε ένα συγκεκριμένο χρονικό διάστημα κάθε
μέρα, είναι σημαντικό να σημειώσετε ότι δεν πρέπει να προσπαθείτε να αναγκάσετε τον εαυτό
σας να ασκηθεί αμέσως μόλις ξυπνήσετε.
Είναι πιο πιθανό να νιώσετε κουρασμένοι αν τρέξετε από το κρεβάτι για να
γυμναστείτε, αντί να βρείτε χρόνο γι’ αυτό όσο είναι ακόμα
σκοτεινά έξω.
Γι’ αυτό ο Dr. Seyfer συνιστά να ξεκινάτε την πρωινή σας
ρουτίνα με δραστηριότητες που είναι εύκολο να
κάνετε πρωί-πρωί: Αν και μπορεί
να είναι δελεαστικό να πάτε στο γυμναστήριο μετά από μια
κουραστική μέρα στη δουλειά, ο Dr.
Seyfer λέει ότι το πιο εύκολο πράγμα που
μπορείτε να κάνετε για να ξεκινήσετε σωστά τη
μέρα σας είναι να περπατήσετε γρήγορα για πέντε λεπτά, ακολουθούμενο από διατάσεις,
ντους και ίσως ακόμη και να βάλετε
καλή μουσική.
Ποια είναι μια από τις καλύτερες συνήθειές σας για άσκηση;
Πείτε μας το στα σχόλια.
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Подобно на някои от най-добрите трикове
за красота, този навик за отслабване
може да се проследи десетилетия назад.
“Когато планирате време за дадена дейност, е по-вероятно наистина да я извършите”, казва Джейми Кристофър,
регистриран диетолог в Линкълн, Небраска.
И макар че липсата на воля вероятно
ще провали усилията ви за упражнения, превръщането им в навик
ще ви помогне да изградите правилния вид глад.
“Казвам на клиентите си, че е по-малко вероятно да изпитваме глад за силно вкусни храни, ако ядем тези храни в планирани и стратегически времена и места”, казва Кристофър.
Оказва се, че всичко е свързано с планирането на упражненията.
Доста разпространена тактика е “да ходите на фитнес в определено време всеки ден”,
казва Кристофър.
И макар че това е един от най-простите
и най-често прилагани планове за отслабване,
едно скорошно проучване показва, че той
може би се надценява.
“Изследванията показват, че всъщност е по-добре да се правят упражнения през целия ден и след това да се реши по кое време на деня да се правят, отколкото да се правят в един определен час на ден”, казва Бенджамин Чен, доцент по хранителни науки в Бостънския университет и един от авторите на изследването.
Намерете 5 минути, за да започнете
Ментални сигнали и изпреварващо хранене
Чен и колегите му искаха да проверят дали времето на деня влияе върху степента,
в която хората успешно поддържат загубата на
тегло в продължение на една година.
Затова изследователите си
поставят за цел да създадат програма, която да
“засили планирането сред участниците и съответно да подобри ангажираността им с физическа активност”, според проучването.
За целта Чен и екипът му помолили възрастните доброволци в проучването да се запишат за едногодишна програма за отслабване.
Половината от участниците следвали типичен план за отслабване, който включвал регистриране
на приеманата храна и постигане на 500 калории
дефицит всеки ден, докато другата
половина следвали същата програма,
но с добавяне на напомняния за физическа активност в определено
време на деня.
“Мисля, че идеята за планиране на упражненията е поне толкова добра, колкото и идеята да се правят в определено време на деня”, казва Чен.
“Ако го правите в определено време на деня, може просто да забравите за него и в крайна сметка да го пропуснете.”
Програмата за напомняне е подобна на простия акт на спиране, за да помислите за определено време за упражнения, обяснява Чен,
Добрый день.
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Uczestnicy badania, którzy planowali ćwiczyć wcześnie w ciągu dnia, mieli większe szanse na utrzymanie utraty wagi niż
ci, którzy zamierzali ćwiczyć późno w ciągu dnia.
Chociaż nie skończyli ćwiczyć tak dużo jak grupa, która ćwiczyła przez cały dzień, osoby ćwiczące wcześnie były bardziej skuteczne w utrzymaniu
zdrowej wagi w dłuższej perspektywie.
“Naturalne rytmy okołodobowe organizmu mogą odgrywać rolę w tym, dlaczego ludzie, którzy ćwiczą wcześniej w ciągu dnia, odnoszą większe sukcesy w utrzymaniu utraty wagi” –
mówi główna autorka badania Shira Teichman, pracownik naukowy Uniwersytetu Harvarda i Harvard T.H.
Chan School of Public Health.
Oznacza to, że ci, którzy ćwiczą wcześnie, zazwyczaj lepiej radzą sobie z utrzymaniem zdrowej wagi, a nawet mogą potencjalnie zaobserwować utratę wagi w dłuższym okresie czasu” – mówi. Ale jeśli znajdziesz się ćwiczenia zbyt późno w ciągu dnia, istnieje szansa, że będziesz bardziej podatny na jedzenie i przekąski w nocy.
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również mieli tendencję do jedzenia mniej kalorii i byli mniej
skłonni do przekąsek”, mówi Teichman. Dzieje się tak dlatego, że wewnętrzny zegar Twojego ciała jest zazwyczaj nieco bardziej na czasie rano, dodaje. Ale jeśli jesteś zmęczony lub zajęty, twoje ciało prawdopodobnie zacznie odczuwać spadek energii w późnych godzinach dziennych, kiedy musisz zacząć działać na wczesne znaki ostrzegawcze (takie jak głód), aby dokonywać lepszych wyborów żywieniowych.
Zdecydowanie zachęcamy Cię do ćwiczeń pięć lub sześć dni w tygodniu, ale o której godzinie?
Dla wielu osób jest to tak proste, jak wcześniejsze wstawanie. Jeśli masz problemy z wyłączeniem tego późnego nawyku nocnego podjadania, możesz rozważyć wykopanie tego awaryjnego wieczoru na siłowni pod koniec tygodnia. Czy masz osobistego trenera, lub po prostu znaleźć kumpla, który pracuje konsekwentnie i spróbować iść w tym samym czasie, na pewno będzie bardziej zmotywowany, aby uzyskać ruch na, jeśli masz partnera w zbrodni.
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De acordo com os investigadores, pode ser difícil manter uma perda de peso se se exercitar
em diferentes alturas do dia. Por outro lado, é possível manter uma perda de peso se se exercitar regularmente à mesma hora todos
os dias.
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de se levantar da cama de manhã. Dessa forma, começará com um pequeno
empurrão da investigação.
“Faz a diferença”, diz Coyle. “Torna-se automático e habitual. Pode levar algum tempo para encontrar aquele tempo que é perfeito para si”.
Quando se trata do seu regime de perda de peso, Coyle diz que o importante é
que está a incorporar algum tipo de exercício na sua rotina de forma regular.
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“O exercício físico é uma parte importante de um estilo de vida saudável”.
(Se não tiver a certeza sobre que actividade é apropriada para si, contacte o seu médico).
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Длинные волосы имеют свой шарм, поэтому многие женщины пытаются найти способы, чтобы их волосы росли дольше здоровым способом. Что, если я скажу вам, что есть пять натуральных домашних рецептов, которые помогут отрастить волосы за три недели? Итак, давайте посмотрим, какие волшебные натуральные домашние рецепты сделают ваши волосы длиннее за это короткое время!
1. Зеленый чай для быстрого роста волос:
Зеленый чай действует как антиоксидант, и поэтому он помогает волосам расти дольше.
Как использовать зеленый чай, чтобы отрастить волосы за три недели:
1. Вскипятите воду и добавьте в нее выбранные вами листья зеленого чая.
2. Подождите, пока зеленый чай остынет. Как только он немного остынет, вылейте теплый зеленый чай на волосы.
3. Оставьте на час, а затем смойте.
2. Яблочный уксус для роста волос за три недели:
Одним из лучших способов детоксикации волос является использование яблочного уксуса; он также балансирует уровень кислотности кожи головы, что приводит к лучшему росту волос.
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1. Налейте 75 мл. яблочного уксуса на 1 л. воды или 15 мл. яблочного уксуса на чашку воды.
2. Хорошо взболтайте, а затем нанесите на кожу головы после мытья шампунем.
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Этот рецепт нравится далеко не всем женщинам; на самом деле его ненавидят за запах. Но яйца являются самым эффективным средством для роста волос! Яйца полны белка, который стимулирует рост волос как сумасшедший, яйца также содержат железо, цинк, фосфор и йод.
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4. Лимоны для быстрого роста волос:
Лимоны содержат витамин С, витамин В и фолиевую кислоту. Лимоны стимулируют рост волос и придают им блеск, а также избавляют от перхоти.
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Patel a remarcat că beneficiul de a face exerciții
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Pentru cea mai bună șansă de succes, “este foarte important să o faceți în mod constant”, a spus Patel.
Titlul acestui articol vă face să credeți că articolul se referă la
o anumită dietă?
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κάθε μέρα την ίδια ώρα διατηρούσαν καλύτερα το βάρος τους από εκείνους που γυμνάζονταν σε διαφορετικές
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