Exercise and obesity

Edited by Dr. Stefano Casali

Positive effects of regular exercise Improvement of joint flexibility and mobility
Improvement of the contractile efficiency of the myocardium
Bradycardia at rest
Decrease in systolic and diastolic blood pressure
Better tolerance to physical exertion
Improvement of respiratory function
Increase in muscle mass and first type muscle fibers (red, aerobic)
Reduction of fat mass
Increased Maximum Oxygen Consumption (VO2mac)
Increased resting metabolism
Voluntary self-control of energy intake and greater consumption of complex carbohydrates and dietary fiber Improvement of metabolic parameters Reduction of peripheral insulin resistance (increase in the number and activity of peripheral insulin receptors, lower hyperinsulinemia)
Reduction of the tendency to hyperglycemia
Increased basal metabolic rate
Activation of brown adipose tissue (increased thermogenesis)
Loss of body weight (less fat mass, more lean mass)
Reduction in plasma lipid levels (less triglycerides, less total cholesterol, less LDL cholesterol)
Increased HDL cholesterol
Improvement of neuro-endocrine regulation (increase: adrenaline, noradrenaline, GH, glucagon, renin activity, TSH, ACTH, beta-endorphins Improvement of bone mineralization
Decreased risk of osteoporosis
Decreased thrombotic risk
Improvement of anxiety and depression
Improvement of the feeling of well-being

Main elements to be taken into consideration to assess the level of risk associated with sporting practice for an adult subject (from Bellotti and Massacesi 1993) Factors Increased risk Decreased risk -INTRINSIC Age + 35-40 years <35-40 years Anthropometric characteristics Overweight Normal weight States of health and previous illnesses Presence of acute / chronic pathological pictures Absence of acute / chronic pathological pictures Outcomes of trauma Present Absent Alcohol Wine consumption 1/2 l / day Wine consumption <½ l / day
No hard alcohol Smoke Yup No Eating habits Incorrect (for quantity and quality) Correct Motor habits Sedentary Not sedentary Past motor habits Never practiced motor / sports activity Practice (even discontinuous) of one or several sports Mastery of technical gestures Poor Good Fitness level Rare Good -EXTRINSIC Systematic training No Yup Equipment and clothing Not suitable Suitable Characteristics of the place where sports practice takes place Uneven terrain, poorly prepared fields and floods, places that are not hygienically controlled, inadequate temperature and humidity Soils, tracks and fields adequately prepared, closed places with controlled and suitable microclimate

»Motor program

General reconditioning - (duration 4-6 weeks; frequency: daily)

General warm-up exercises and stretching exercises:

15-20 min.

Bodyweight exercises:

series of 2-4 min., repeated 3-5 times, interspersed with 30 "" - 1 "of refreshment, daily commitment for 2-4 weeks.

Exercises with small tools:

clubs, dumbbells, medicine ball etc.
sets of 2-4 min., repeated 3-5 times, with 1 kg weights. up to 5 kg., interspersed with 1 "of refreshment, daily commitment for 2-4 weeks.

Cool-down exercises:

10-15 min.

Aerobic physical activity - (duration 6-12 months; frequency: three to six days a week)

General warm-up exercises and stretching and bodyweight exercises:

15-20 min.

Aerobic activities:

From 15 to 60 minutes per session, in 5 min increments. per week, at an intensity equal to 50-70% of the theoretical maximum heart rate.

Cool-down exercises:

15-20 min.

Sports practice - (unlimited duration; frequency. 3 to 6 days a week)

Stretching and bodyweight exercises:

15-20 min.

Endurance physical activity (running, swimming, cycling, etc.):

20-30 min.

Specific sporting activity (team games, tennis, golf, etc.):

30-60 min.