Athletes who run long distances daily are not affected if they leave the diet and eat more meat and less fruit. But … and the rest of the people? Studies indicate that those who perform a higher level of exercise have less to worry about if they “pass” than usual, especially during the holiday season when food and drink not only abound, they are too many! Use this information to convert parties at the right time to improve your quality of life.
The end of the year and the holidays are approaching, so many take care of the meals they will prepare to offer to the guests. Others also worry about taking care of their health and maintaining weight during those days that tend to be excesses. Do you reach with exercises to eliminate the calories of more that are consumed during these days?
Actually, the ideal is to try to keep the routine not only in the diet (and think beforehand about the possible “extras” or “permits” that you will give to celebrate) but also with the exercises. But if so far you do not have a routine and these holidays become a motivation to start, welcome. But remember to keep it long term. It is important that you stay active at all times of the year. In fact, real achievements appear with constancy and time.
If you are already doing exercises regularly, pay attention to the benefits they provide in relation to diet and excesses. A recent study has shown that those who run several kilometers or miles per day can indulge in eating a portion of more, without affecting their silhouette. And this is good for these holidays and for the whole year.
In detail, research published in the November issue of the journal Medicine & Science in Sports & Exercise found that body mass index and waist circumference increased significantly, even among less active runners, when they ate more meat and less fruit. On the contrary, the values were reduced by 50 percent or more among the most active brokers.
To arrive at these data, the study included almost 107 thousand runners who grouped according to the distance they ran every day: less than 2 kilometers (1.2 miles), from 2 to 4 km (between 1.2 and 2.4 miles), from 4 to 6 km (between 2.4 and 3.7 miles), from 6 to 8 km (from 3.7 to almost 5 miles) and 8 km (5 miles) or more.
The researchers found that the greater the distance athletes ran, the less they were affected by variations in diet. And they also believe that this same relationship could occur in people who walk a lot, although to prove it would require more research. Among the reasons would be to burn more body fat when doing more activity and that the usual athletes could take a more balanced diet for their level of awareness in terms of health.
Experts at the University of Maryland, on the other hand, estimate that the amount of exercise needed to establish the difference in weight depends on the amount of food eaten and the activity performed. They explain: an adult, of medium size would have to walk more than 48 kilometers (30 miles) to burn 3,500 calories, which equals one pound of fat. Do not be scared: you do not have to walk all that distance at once! If you walk a kilometer and a half (one mile) a day for 30 days, you achieve the same results if you do not eat more than usual. But if you exceed, even in 100 calories (the equivalent of a power bar), without exercising and without burning, you will increase about 10 pounds in a year. The good news is that you can lose weight and keep it at bay by doing 30 minutes of moderate exercise daily. The combination of diet and exercise is the best way to control weight.
Do you dare to follow these suggestions? You do not have to become a field and track champion. Any activity you do suits you: walking, jogging, running, cycling, going to the gym, dancing and even gardening, everything is healthy and provides different benefits for your body. In addition to controlling weight, an exercise routine helps you strengthen bones, improves the circulatory system and heart health, among other contributions to health.
Everyone must establish their routine within their possibilities and tastes. The important thing is that you get moving and give more energy to your life. If you add to that a healthy diet, without excess fat, sweets or carbohydrates (sugars), you will be earning more and better years of life.
If your goal is to lose weight, set a goal of 60 minutes of daily activity, such as a quick walk, for example. If you perform a more intense exercise such as running, then 30 minutes are enough. You will see the changes and the results in your body and you will be able to graduate and change the activities to give more variety to the sessions and to work different groups of muscles, such as the arms, legs or abs.
Have you already thought with what new exercise routine will you accompany these parties? If you are about to start, remember that you should not try to do all the exercises at once, because if you are not used to it, you can injure yourself.
The important thing is that you take this moment to prepare to receive 2012 with a different attitude and get ready to put into practice the popular saying: “New year, new life”.