PHYSICAL ACTIVITY AND HEALTH : DEFINITION

Posted on January 14, 2014 by john in Fitness tips, Health care

Physical activity is any activity that makes the body stronger work than normal. However, the actual amount of physical activity you need depends on individual health goals, whether you ‘re trying to lose weight and how healthy you are right now.

Physical activity can help :

Burn calories and reduce body fat
Reduce appetite
Maintain and control weight

If the purpose is to lose weight, physical activity works best when calorie intake is reduced.

The amount of calories burned depends on

The amount of time you spend on physical activity. For example, walking for 45 minutes more calories than walking for 20 minutes will burn.
Body weight : For example, a person weighing 250 pounds ( 117 kg ) will spend more energy walking for 30 minutes a person weighing 185 pounds ( 87 kg ).
Rhythm: For example, walking at 5 km (3 miles) per hour more calories than walking at 2.5 km ( 1.5 miles) per hour are burned.

BASAL METABOLIC RATE

The basal metabolic rate ( BMR ) is the number of calories the body uses when at rest and represents the largest amount of calories a person. The basal metabolic rate of an individual depends on body functions such as breathing, digestion, heart rate and brain function. Age, sex, weight and physical activity affect the basal metabolic rate, which increases with the amount of muscle tissue of the individual and decreases with age.

Physical activity increases calorie consumption and basal metabolic rate, which may remain elevated after 30 minutes of moderate physical activity. For many people, the basal metabolic rate can increase by 10 % for 48 hours after physical activity. This means, for example, that even after performing a physical activity when the person is sedentary and spent watching television, the body is using more calories than usual.

EFFECTS ON APPETITE

Physical activity at a moderate rate does not increase appetite, in fact, in some cases reduces it. Research indicates that the decrease of appetite after physical activity is greater in individuals who are obese than in those who have an ideal body weight.

BODY FAT LOSS

A person loses 25 % of lean body mass and 75 % body fat when you lose weight just by cutting calories. The combination of reduced calories with physical activity can lead to loss body fat of 98% and a weight loss that is achieved with this combination is more effective. To maintain a desirable body weight, maintain the level of calories with physical activity to preserve lean body mass and muscle tone.

RECOMMENDATIONS :

To lose weight and keep it

Physical activity at least 3 times a week and if increases to 4 or 5 times a week, the benefits will be even greater. Syndicate physical activity throughout the week instead of making it for 3 or 4 consecutive days to reduce the risk of injury.
Heart rate to be achieved during exercise should be between 60 and 90 % of maximum heart rate.

To calculate the heart rate to be reached, you can use the following formula :

220 ( beats per minute) minus age = maximum heart rate.
Maximum heart rate multiplied by the intensity level = heart rate to be achieved.

For example, a 50 year old woman exercising at a maximum of 60 %, you must use the following calculation:

220-50 = 170 ( maximum heart rate )
170 X 60 % = 102 ( heart rate achieved )

This is your target heart rate, regardless of the type of physical activity you decide to make.

Physical activity at 60 to 70 % of maximum heart rate can be continued safely for a long time. If an exercise is too hard, you can not hold a conversation during physical activity (the person ‘s breath ).

According to the American College of Sports Medicine, physical activity less than twice a week made ​​less than 60% of maximum heart rate and less than 10 minutes a day does not help the development and maintenance of a good way physics. If physical activity is suspended, the level of health benefits are completely lost. After 2 or 3 weeks, the level of health is reduced, and after 3-8 months it has completely lost and the person has to start again.

20 minute continuous aerobic activity 3 days a week for weight loss are recommended. Examples of physical activity that can be considered aerobic include walking, running, jogging, climbing, swimming, cycling, rowing, cross country skiing and jumping rope.

BENEFITS

Physical activity contributes to health by reducing the heart rate, decreasing the risk of cardiovascular disease and reducing the amount of bone loss associated with age and osteoporosis. Physical activity also helps the body burn calories more efficiently, thereby facilitating loss and weight maintenance. You can increase the basal metabolic rate, reduces appetite and help reduce body fat.

SIDE EFFECTS

Physical activity should be done at a pace that is appropriate for the person. It is important and desirable to be evaluated by a sports medicine specialist to prevent injuries from occurring by physical activity undertaken without regard to the type or duration of the activity and the physical condition of the person.