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Premise
If you are an active person who practices regular exercise and knows its benefits perfectly, you will probably find reading the following article more interesting, which explains in detail how to burn more calories by speeding up your metabolism.
If, on the other hand, you are thinking that the time has come to fully enjoy the benefits offered by physical activity, but you lack the decision, the support or the confidence to start, the following lines could be the spring to start doing it.
Sedentary lifestyle and Calories
There is no doubt that the technological advances recorded in recent decades have profoundly changed the habits of Italians and with them the share of calories burned in the span of twenty-four hours.
The World Health Organization defines lifestyle as a "set of closely related behavioral patterns that depend on social and economic conditions," education, "age and other factors." An active lifestyle is one of the secrets to burning more calories.
Promoting healthy behaviors is also very important to reduce the risk of many diseases, which recognize a sedentary lifestyle as one of the main causal factors; it is therefore essential to insist with the correction of the lifestyle even when the subject cannot, does not want or fails to implement positive behaviors for his own well-being.
In order for these changes to last over time, every health worker should strive to help understand the benefits (personal and collective), but also the negative consequences related to physical inactivity. In addition to making us burn more calories by helping to regulate body weight, an active lifestyle allows you to obtain significant benefits even when the scales do not really want to know to move to the left. These advantages are also placed in an economic context (lower healthcare costs) and in a psychological and social one (greater confidence in one's abilities). With regard to this last point, it should be emphasized that many sedentary and over-exercised subjects refuse physical activity because they interpret it as an enormous undertaking, effort and sacrifice, in many ways insurmountable.
Physical activity
By making your lifestyle more active, you can easily burn 1000 extra calories per day
If due to "excess weight, smoking and a sedentary lifestyle, the heart seems to burst already after a flight of stairs, it is easy for the subject to convince himself that" he is not really cut out for sport. "Nothing could be more wrong, first of all because a healthy and regular physical activity must not have anything of "performance" and secondly because a rapid and appreciable improvement in one's abilities takes place, spontaneously, already after a few weeks. Often the sedentary approach with physical activity is nothing short of traumatic, because it begins with an excess of enthusiasm and enthusiasm that punctually crashes against multiple obstacles (excessive expectations that are slow in coming, public embarrassment and other physical and psychological impediments).
The first rule is therefore to "start slowly and gradually increase", adopting a more active lifestyle even if without structured activities. As shown in the following table, it is all in all easy to insert some time to devote to spontaneous physical activity among the established habits, without having to change them.
kcal
30 "waiting for takeaway pizza
15
30 "to cook
25
ready vegetables
0
15 "preparation
10
collect leaves (blower, 30 ")
100
collect leaves (rake, 30 ")
150
use a gardener
0
30 "/ week of gardening
360
car wash
18
wash your car
300
leave the dog out of the door
2
accompany the dog
125
drive 40 "and walk 5"
22
walk 15 ", 2 / day
60
e-mailing to nearby colleagues (4 ")
2
walk 1 "talk standing 3"
6
internet shopping (1 hour)
30
walking shopping (1 hour)
145-240
driving-in (30 ")
15
park and walk (3 / wk / 30 ")
70
pay at the pump
0.6
walk to pay
5
listen to a lesson sitting down (60 ")
30
take a lesson (60 ")
70
Lift (3rd floor)
0,3
Take the stairs (3rd p.)
15
Take lift 3 times
2
1 flight of stairs 3 / wk
15
Park as close as possible
0,3
Park for walking 2 "(5 / week)
8
* kcal estimated for a person weighing 75-80 kg
Start a sporting activity
The next step to burn more calories is to implement more structured interventions, as always aimed at a physically active lifestyle. At this level, the support of a good instructor or better still a personal trainer is very important, as long as they have an adequate background of experience and knowledge.
The choice of the type and program of physical activity must be designed on the basis of the real possibilities and preferences of the subject; it must therefore be appreciated (it must be liked) and far from being perceived as a sacrifice.
After having proposed various models and having chosen the most suitable one for your client by mutual agreement, it is necessary to establish a training program that allows, within set deadlines, the achievement of a REALISTIC goal (woe to promise miracles only to snatch the client a month of extra subscription ...).
Finally, it is advisable to propose various activities, interchangeable with each other, to minimize the boring and repetitive aspect and enhance the playful and rewarding one. to practice it in company.
Assuming that the best exercise is the one that will be possible to perform regularly, if you want to burn a significant portion of calories and at the same time obtain important benefits for your health, it is good practice to respect the following guidelines:
- FREQUENCY: 3-5 "health training" sessions per week
- DURATION: between 30 and 60 minutes per session.
- INTENSITY: moderate to vigorous
- TYPE OF ACTIVITY: chosen according to individual characteristics (weight, age, sex, etc.) and which falls mainly within the aerobic disciplines (running, cycling, gymnastics, aerobics or free body, dance or swimming).
- ENCOURAGE SPONTANEOUS PHYSICAL ACTIVITY: walking, stairs, etc.
Obviously the march towards these objectives must be gradual and above all take place in the full AWARENESS that something good is being done for oneself. For example, you can simply start with a 30/40 minute walk in the park, three times a week for a month. The benefits will not be long in coming, both in the immediate (thanks to the release of the "hormones of happiness") and in the long term.
Encouraging a rewarding attitude with respect to the commitment made also means making the client aware of the calories burned during physical activity and of the significance and repercussions that these will have on his health. To find out which sports activities allow you to burn more calories, we have prepared an automatic calculation module that you can find in the following article: calorie consumption calculator.
