Summer is not coming, there is no costume proof at the door.
It's not Christmas yet, we don't expect big binges. But precisely for this
reason, it is time to get moving: what better time than that in which we do not
do it for an external reason but only for ourselves?
We all know it, many people have repeated it: exercise is an
important part of a healthy life and moving can help keep some diseases away
and keep the waistline under control. Also recently, according to the 'Daily
Mail', a study by the 'London School of Economics' has argued that a brisk
30-minute walk every day is an effective way to lose weight. But what and how
many exercises should we do to lose weight?
The team of Grace Lordan, a specialist in 'Health Economics'
who conducted the research at the LSE, compared the data of those who performed
the half-hour fast walk with those of those who did the same amount of heavy
domestic work, of manual work and also sports, including rugby.
Taking the measurements of life as a reference and the BMI,
the body mass index was seen as men and women who walked with regularity and
quickly for more than 30 minutes had lower indices and also smaller hips than
those who engaged in regular exercise. Results based on activity levels taken
from annual health surveys conducted in the UK between 1999 and 2012.
Data on which five British personal trainers have their say.
"To really get a fat loss, it takes three hours of work a week - says the
Fe Gym founder Justin Maguire - this doesn't just mean three hours in the gym,
but three hours of actual work". Moreover, he adds, "people can spend
even an hour and a half in the gym but if they only do 40 minutes of work
...".
For Matt Hodges, MPH Method coach, 11 years of experience
gave him confirmation that " 18 minutes is the optimal amount of time to
perform 'High-Intensity Interval Training' (HIIT) exercises. Thirty seconds of
intense work and thirty of recovery ". This means that "in reality,
you are only doing nine minutes of intense exercise", beyond which the
body would end up in a catabolic state, "consuming itself".
Also according to Lloyd Bridger of 'LDN Muscle', "to
lose fat the HIIT is the best way. The exercises should be composed of 10-20
second activities for eight repetitions and then only one minute of rest".
The ideal duration of a session is 25 minutes for anyone between two and four
times a week.
For Anya Lahiri, trainer at 'Barry's Bootcamp' and 'Nike Elite',
"you have to combine half an hour of cardio and half an hour of resistance
training , at least three times a week " but, she says, "it is
important not to focus on weight when you are trying to lose fat ".
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