Running or walking: which is the best option for losing weight?
Learn about the benefits of each and learn how to take advantage of what most suits you

Who walks usually have the impression that the people who run get more benefits from exercise practice. It is quite common for hikers to have the dream, at some time, rushing around. The good news is that both practices provide health and welfare, each within the limits of the practitioner. "Determining what will bring more results, including weight loss, is a task that involves many factors and analysis, as the individual needs of each one," says physiologist and personal trainer Givanildo Netherlands Matias.

The option to run or walk depends mainly on the conditions of the "athlete" who is beginning or resuming a program of physical activity. Issues such as current level of fitness and personal preferences should be taken into account. "What determines the burning of more or less fat in any physical activity is exercise intensity. This burning also varies according to factors such as age, gender, BMI, height and fitness level, teaches the physiologist.

Matthew explains that when he does a walk, the person works in a lower intensity, and thus the greater the prevalence of aerobic work (in which the body uses oxygen in its metabolism). "A walk an hour burns 480 calories on average, of which 70% are from fat. A race burn twice the calories of which only 30% or 40% from fat, "he notes. This explains why when it starts running, the exercise intensity increases, in contrast, reduces the contribution of fat as an energy source. In an hour running, the energy cost is higher, mainly from burning carbohydrates. Hence the importance of consumption of this category of food (bread, pasta, cereals, fruits) periodically.

The personal trainer points out that there is no consensus on what is best for losing weight, running or walking. The only certainty is that higher or lower level of conditioning, along with increased effort, bringing the trend to more positive outcome. "The stimulus is the main secret. It is worth pursuing each activity so that more of the motive. The ideal is to choose a level ground, if possible with fresh air, and work at a steady pace, with breaks, gradual, "he says.

Mat is also true, including the ease of adjustment of incline, speed and heart rate monitoring. Physiologist remember that some people who adore and detest the machine. "The choice of device depends on the same preference. Some have the feeling of gaining time and being distracted by reading or watching television, even at home, but the ideal is that there is a concentration in exercise and breath, just like walking on the street or a park, "he notes.

Risk

Regardless of the preference of each, start or maintain a physical activity requires a medical checkup maintenance, especially blood pressure and heart rate - both at rest and in motion - which can explode if not properly controlled, even when the exercise is apparently slight. "Security is the main item for the option, especially when it comes to older subjects or obese, as high-impact exercise may also overload the muscles, joints and the cardiorespiratory system," he warns.

For him, it is interesting that a sedentary person starts an aerobic activity with lower intensity, progressing continuously. "Nobody should be in a hurry to get in shape or lose weight. The performance will naturally require a continued and gradual, that only optimize the physical conditioning and performance, "says.

For anyone who has already decided on by walking or running, it gives some basic guidelines:

• Never exercise on an empty stomach. With this habit, one can arrive at a framework hypoglycemic (low glucose) or low blood pressure (hypotension), and the feeling of dizziness or fainting. Furthermore, to burn energy, it is necessary that it exists in reserve in the body. "I suggest at least the consumption of a rich source of carbohydrate and protein, is fruit, cereal bar, bagel, yogurt or cheese without, of course, eating too much."
• There is an "ideal time". The exercise morning, afternoon or evening subject to availability and individual preference.
• Stretch. Any physical activity performed without the initial few minutes of stretching of upper and lower limbs and trunk can result in sprains and cramps - especially in cold weather and in the morning.
• There are techniques that analyze the race from the kind of bruised and shoes more appropriate to the progression of rhythms. "The ideal is to seek professional advice for proper planning, which will optimize the achievement of goals established."
• It takes muscle preparation. To obtain results, the ideal is to combine aerobic activities - running, walking, swimming, cycling, team games - a muscle-building work, either with instruments or with free exercises, using own body weight, dumbbells, shin and balls. "If they are done so recreational, dynamic and objective, attract and encourage even more people," he says.
• The personal trainer is a professional appointed to lead a physical activity program. Its function is to understand the student and their goals, tailoring a program suitable to him, after detailed interview (anamnesis) and thorough physical evaluation.
• Find your true need. Alone, the individual tends to choose targets "wrong." It is common for people with visible overweight - a strong fat, for example - want to increase muscle mass. "In an evaluation of your body fat percentage, the personal see clearly the need for an aerobic work, which will promote the burning of excess fat," says Matthias. The director of Test Trainer notes that a similar mistake can occur in people who have postural deviations. "Here, the initial strategy is to end the pain, correct posture and only then work on muscle definition," he concludes.

Source: Bonde

Buenas

It had been a while since I read books on weight loss. But last week I read at some site on the book The Diet of the Stations of Rento Dutra, and bought the book.

We know that there is no miracle weight loss, and what the author argues in his book is just that we walk. The book were based on the theory of 10 000 steps daily, making went out of inactivity, and begin to lose weight. Simple as that.

Accompanied the book, comes a pedometer (single), a device used to count the steps taken in one period.

Simplicity is the key word "Diet of the steps," which relies on the most basic movement of human beings: walking. The author uses the familiar equation of everyone who ever cared at some point with the weight: weight loss results from an expense greater than the caloric intake. The differential of this system is to incorporate the recent discovery that any physical activity contributes to weight loss - and not just regular activities at fixed periods, as was believed until recently. Source: Segs

The book arrived yesterday, I started reading and I like it. Reading simple and tasty.

Then I will post a more thorough and seek results.

Isa

Today, August 31, commemorates the Day of Nutritionist or Dietitian Day.

This wonderful work to help thousands and thousands of people around the world to feed themselves better and correctly. Congratulations!

I myself have been benefited, when eliminated more than 10 k with the accompaniment of one. Thank you!

The nutritionist is a health professional with generalist, humanist and critic. You are able to act aimed at food security and dietary care in all areas of knowledge that diet and nutrition is essential to have the promotion, maintenance and recovery of health and disease prevention of individuals or population groups. His performance helps to improve the quality of life and should be based on ethical principles, with reflections on reality economic, political, social and cultural scene. Wikipedia

Isa

Only 6% of adolescents in São Paulo consume the recommended daily amount of fruits and vegetables (about 400 grams or five servings), shows a survey of the Faculty of Public Health University of São Paulo.

Researchers evaluated data from 812 young people aged between 12 and 19 years, residents of the capital.

The research used as a method to record everything they ate in the past 24 hours. The study sample, 22% did not eat any type of plant the day before.

"They have high consumption of biscuits, snacks, soft drinks, pasta, pizza," says nutritionist Roberta Bigio, one of the authors. "This has to do with the availability of food at home and family habits."

Inadequate consumption in adolescence increases the risk of bad habits and diseases in adulthood.

The study will be presented at World Congress in September in Portugal.

Source: Film

In my travels over the Internet, found a subject that interested me much: Zumba Fitness.

According to Wikipedia , Zumba is an exercise program of dance created in Colombia in the 90s. The program combines Latin and international music with dance, in an effort to make exercise fun. Zumba classes are offered at gyms around the world and also on DVD for home practice and are based on salsa, merengue, cumbia, reggaeton, samba and other styles. (Free translation, made by me, ok?)

Get to the point, a Zumba class:

See several videos of Zumba Fitness here .

Few cities in Brazil has accredited academies (Porto Alegre, Sao Jose do Rio Preto and Sao Paulo only). If you are not in your city, as happens to me I'm here in Belo Horizonte, has the option of DVD's to do at home. The DVD's are out there on the Internet are easy to find.

I'll try, after tale.

Bjs!

Isa

Now, losing weight fast is good. That's the controversial conclusion of a study presented last month at an international conference on obesity held in Stockholm, Sweden, and published by the BBC. This is because, According to endocrinologist Katrina Purcell, University of Melbourne (Australia), author of the research, gradual weight loss could discourage patients. Really? Around here, the fast diet is still criticized by doctors and nutritionists. The consequences for the organism, according to them, may include up to spinal problems and gynecological alterations.

Katrina drew its conclusions after evaluating two groups: one, the goal was to lose 1.5 kg per week over 12 weeks, the other participants were meant to lose 0.5 kg per week with a regime that would last 36 weeks. The results show that 78% of people who tried to lose weight could soon lose 15% weight, compared to 48% of volunteers underwent moderate regime.

"The patient has to build new habits, which is incompatible with the speed," argues the dietician Virginia Nascimento, vice president of the Brazilian Association of Nutritionists (ASBRAN). She said another problem ignored by the study is that the person who loses weight quickly also tend to recover it soon.

According to physiotherapist Philip Nicodemus Semman, American Spinal Care Clinic, the diet causes the rapid loss of muscle mass, a factor that stimulates the spinal problems. "The muscles get weaker bones and the overhead becomes greater," he explains. This effect was felt by the businessman Newton de Oliveira, 56 years. With a diet that eliminated sugar, white flour and alcohol, lost weight 8 pounds in less than five months. "I felt very good, diet cleared my body," he says. Later, however, began to experience back pain who were diagnosed as a herniated disc.

For women, weight loss can lead to sudden or irregular interruption of the menstrual cycle, according to the gynecologist Eduardo Slotnik, Hospital Israelita Albert Einstein. The absence of menstruation indicates the low hormone estrogen, which becomes more active in the presence of fat.

According to endocrinologist Amelio Fernando de Godoy Matos, a member of the Brazilian Association for the Study of Obesity and Metabolic Syndrome (ABES), the loss of lean body mass occurred during the rapid weight loss is uninteresting for the maintenance of its own weight, since lean body mass is the one that spends more calories. Matos noted, however, that in the psychological, not medical, immediate weight loss can have an important effect on motivation. "If the regime is very slow, people end up discouraging it."

Problems associated with diets instant Continue reading the »

Water-coconut or sugar cane? Compare some nutritional values and choose your favorite drink for the summer

With summer coming, get some drinks to be consumed more frequently. It is the case of water-coconut and sugarcane juice. Both beach and combine with heat and are usually sold in the same places. However, some flavors and nutritional values are quite different.

In table series Taste in Numbers, you can know better what each of these drinks can do for your health. Sugar cane, for example, has more calories and may not be the best option for those wanting to lose weight, but also has more carbohydrates, which is an important source of energy for body functions.

Already water-coconut shows, for example, large amounts of potassium, which is involved, along with sodium and chlorine, in the maintenance of water balance as well as being fundamental to the activity of nerve cells.

For you know better the nutrients present in these two drinks and choose your favorite for the summer, stay tuned to the table!

Source: ABRAN

Want to start losing weight today? Follow these ten basic advice, but effective, Roberta Silva, an expert in nutritional care of Cyber Diet:

1. Begin to exercise and eat better! Have an adequate diet and physical exercise is the ideal combination for those wishing to eliminate weight. So be sure to practice activities every day for at least 30 minutes. If you do not have time for gym, walk or do other exercise.
2. Drink two to three liters of water daily. If you do not have this habit, get. Start with 1 liter per day and gradually increase, always leave a bottle of water near you, just not likely to forget.
3. Make five to six meals a day. Spend hours without eating causes you to abuse the next meal, and also have a fractional power makes your body work harder and burn more calories.
4. Increase consumption of natural foods. Get used to eating vegetables and fruits, but not only consume these food groups. Do not forget the cereals, legumes, meats, dairy products.
5. Avoid foods and beverages "fattening". Restrict foods that can undermine their goals: fries (fries, chips, breaded preparations, pastel, etc..) Fatty foods (meat fat, chicken skin, bacon, some sausages, etc..) Prepared very sweet, soft and alcoholic beverages.
6. Change the way of preparation! Consume prepared roasted, grilled or baked. Choose simple dishes, because the fewer ingredients, the less calories it will have.
7. Decrease the amount. Perhaps this is the most important tip. Decrease the amount of food consumed. Look, is not to starve, is to eat enough to feel satiated. Moderation ever!
8. Replace the candy every day for a fruit. Allow to eat only a little honey over the weekend. Speaking of the weekend, be sure to do everything right these days too.
9. Control anxiety. Whether through exercise or any activity that gives you pleasure. Find a hobby or a distraction that causes them to divert their attention from food. Read a good book, take a walk, watch a movie interesting are some tips.
10. Do not weigh every day. This is not necessary. Check your weight only once a week and always on the same scale, wearing light clothing and preferably in the morning.

Source: April

I finally feel young, "said Kelly Meager.
She won the title of Young slimmer after losing 67.6 kg.

Britain's Kelly Meager, who weighed 149.2 pounds at 19 years and suffered from high blood pressure and cholesterol, and was chosen the young slimmer of 2010 after slimming 67.6 pounds in less than two years, according to a report in British newspaper the Daily Mail. "

She said the student was heavier when he entered the university. "I weighed 149 pounds, wore size 26 and had pressure and high cholesterol," said Kelly, who decided to lose weight after being horrified at his size on pictures with classmates.

"If someone had told me 21 months ago that I would be 67.6 pounds thinner, I never believed it. I feel another person, "she said. "I finally feel young. I'm loving life for the first time, "the university.

The couple managed to lose nearly half the weight after changing your eating habits, and do gymnastics and bicycle riding regularly.

Source: G1