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In primo luogo, i ricercatori hanno esaminato gli effetti dell’esercizio
fisico su donne che avevano perso molto peso e poi ne avevano
ripreso la maggior parte. I ricercatori hanno arruolato 145 donne con un IMC compreso tra 26
e 40 che avevano riacquistato almeno il 10% del loro peso e che seguivano un regime di allenamento.
A queste donne è stato assegnato in modo casuale
un orario di esercizio o un altro orario in cui fare esercizio, e si
sono allenate per circa 15 minuti ogni giorno.
Le donne hanno anche assegnato a caso un orario di esercizio giornaliero,
come la mattina o la sera, e hanno svolto otto settimane di allenamento in quell’orario.
Alla fine, le donne del gruppo che si esercitava al mattino hanno perso più peso e lo hanno mantenuto più a
lungo rispetto a quelle che si esercitavano di sera.
(ALTRO: 7 segreti per avere successo nelle olimpiadi della
perdita di peso)
I ricercatori attribuiscono la differenza al ritmo circadiano, l’orologio interno che determina
quando il corpo è più vigile e attivo. Gli autori dello studio sull’obesità spiegano che di solito le persone si alzano e fanno esercizio fisico al mattino, il che aumenta il metabolismo durante il giorno e spinge le
persone a mangiare meno.
“La ciclicità circadiana è più evidente al mattino, il che comporta una stimolazione temporale della rete di ricompensa del cervello. Per questo motivo, l’esercizio fisico mattutino è associato a un maggiore desiderio di fare colazione e a una riduzione dell’assunzione di cibo nel corso della giornata”,
ha spiegato al TIME la dottoressa Sian Beilin, autrice dello studio, in un’e-mail.
Se siete più mattinieri, provate a fare esercizio fisico di prima mattina, in modo da raccogliere i benefici metabolici dell’attività fisica insieme al resto della mattinata.
Il prossimo: Scegliere un esercizio che vi piace può aiutarvi a mantenere la
vostra routine di allenamento più facilmente.
Tutto dipende dall’umore
Naturalmente, non tutte le opzioni di allenamento sono uguali.
Ci sono molti capi di abbigliamento specifici per la camminata,
pantaloni da yoga e allenamenti a intervalli ad alta intensità che sono scientificamente provati per bruciare i grassi.
Ma alcuni consigli generali si applicano a qualsiasi esercizio.
Innanzitutto, assicuratevi che gli allenamenti facciano muovere voi, non solo le macchine da ginnastica.
Se vi piace correre ma avete poco tempo e il tapis roulant
è usato da qualcun altro, fate dei giri sulle scale o camminate intorno all’isolato.
Inoltre, evitate di allenarvi con tempi prestabiliti.
Piuttosto, fate in modo che i vostri allenamenti si adattino
alla vostra vita, in modo da fare esercizio quando non ci prestate molta attenzione.
Se siete persone serali, allenatevi quando
sapete che avrete un po’ di tempo a disposizione.
No estudo da Journal of the Academy of Nutrition and Dietetics, os investigadores descobriram que os participantes que
se exercitavam regularmente ao mesmo tempo todos os dias tinham menos probabilidades de
recuperar o peso perdido num programa de perda de peso.
Após um ano, aqueles que cumpriram as directrizes de exercício perderam, em média, quase 4 libras a menos do que aqueles que tinham um programa de exercício diferente, os autores do estudo concluíram.
Os investigadores definiram o tempo estabelecido como sendo entre as 6 e as 8 horas da manhã e as 12 e 14 horas.
As quantidades diárias recomendadas eram de 30 a 45 minutos de actividade física de intensidade moderada cinco
dias por semana, de acordo com o estudo.
Quanto à sugestão comum de escolher um horário conveniente para o exercício, os investigadores disseram que o exercício
físico pouco antes do trabalho pode ser conveniente pela manhã, mas pode interferir com o desempenho e produtividade do
trabalho. Isto porque a sua concentração é mais um desafio quando se exercita de manhã.
Em vez disso, os investigadores recomendaram que escolhesse um tempo e um espaço que funcionasse melhor para si, para não ter de se levantar
a uma hora aleatória e ocupar um tempo precioso no seu dia.
Tenha em mente que não tem de se deixar levar pela loucura no processo
de descobrir o que funciona melhor para si. Algumas ideias:
Se fizer exercício em casa, pode querer escolher
uma altura em que não será interrompido. Isso significa que pode querer colocar um alarme regular para essa altura, mas não se preocupar em acordar para
um treino completo, disseram os investigadores. Se fizer exercício lá fora, pode praticar
algum tempo, como por exemplo, tentar chegar em 30 minutos
de actividade moderada cinco dias por semana.
Será este o momento certo para se exercitar?
Se quiser adoptar esta estratégia, primeiro vai querer fazer um pouco
de planeamento. “O exercício não fará muito se não o realizar realmente”, disse Kristin Kirkpatrick, dietista registada e porta-voz da Academia de Nutrição e Dietética.
“E isso significa garantir que tem um espaço seguro para se exercitar e um bom plano de exercício”.
Também é necessário certificar-se de que o espaço onde se exercita é seguro.
Um relatório de 2015 da National Safe Kids Campaign observou que as crianças que participaram em lesões desportivas em 2015 eram normalmente utilizadas e caíam enquanto
faziam saltos ou voltas de corrida. Em todos os casos, estas actividades eram ou para diversão
ou
“Wiele osób próbuje schudnąć sporadycznie w ciągu dnia, co nie będzie działać” – mówi Megan Netzel, PhD, MS,
asystentka kliniczna na Uniwersytecie Kalifornijskim w San Diego w La Jolla w Kalifornii, która nie brała udziału w
badaniu. “Jeśli wybierasz przekąski, gdy jesteś głodny i ćwiczysz, gdy czujesz się zmęczony, możesz nie mieć energii do ćwiczeń. Jest również bardziej prawdopodobne, że będziesz je całkowicie pomijać”.
Jednak eksperci twierdzą, że nie musisz być “gadżetowym maniakiem”, aby trzymać
się planu treningowego. W rzeczywistości mówią, że największym błędem, jaki ludzie popełniają, jeśli chodzi o zaangażowanie w rutynę treningową, jest dawanie zbyt wiele myśli o tym, jak mogą – lub
nie mogą – ćwiczyć.
“Chodzi o to, aby być realistą i zrozumieć, że większość ludzi nie może chodzić na siłownię każdego dnia”,
mówi dr Beren. “Ale musisz wyjść z siłowni i ćwiczyć w inny sposób, taki jak chodzenie lub pływanie”.
Mając to na uwadze, istnieje niezliczona ilość programów treningowych online (od “Health Warrior”
do “Til the Fat Lady Sings”) – a nawet aplikacji – dostępnych,
które sprawiają, że pozostanie aktywnym jest dziecinnie
proste.
“Nie musisz koniecznie mieć członkostwa w siłowni. Tak długo, jak masz obiekt, który jest bezpieczny i który ma sprzęt, z którego możesz korzystać, możesz wykonać swój własny trening” – mówi Olivia Solon, certyfikowany trener osobisty, specjalista od fitnessu osobistego i twórca Avon, aplikacji do treningu sportowego.
Dobre wieści? Badanie z 2018 roku przeprowadzone przez Frost & Sullivan, firmę zajmującą się
technologią i badaniem rynku, wykazało, że liczba amerykańskich aplikacji fitness wzrosła o 56% w ciągu ostatnich trzech lat, a aplikacje fitness
są dostępne we wszystkich 50 stanach i 34 głównych miastach USA.
W ciągu ostatniego roku aplikacje fitness wyszły poza śledzenie podstawowych
miar sprawności fizycznej – tętna, spalonych kalorii, zrobionych kroków – do korzystania z AI, aby utrzymać motywację i zapewnić motywację, której potrzebujesz, aby poruszać
swoje ciało. Na przykład aplikacja Lark fitness, dostępna na
urządzenia z systemem Android i iOS, wykorzystuje technologię rozpoznawania obrazu, która analizuje ruch i ocenia Twój nastrój.
W zależności od nastroju, aplikacja odtwarza dźwięk, zmienia
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Метаболизмът ви, който регулира производството на енергия
и складирането на мазнини, се променя през деня в
зависимост от това какво сте
яли и колко време е било необходимо на тялото ви да разгради храната.
“Когато сме гладни, метаболизмът ни започва да се забавя”,
казва Седърквист. “Но ако вече сме яли, сме в така наречения от мен положителен енергиен баланс.
“Изгаряме повече калории, отколкото приемаме”, добави тя, “което означава, че сме си създали енергиен
резерв за по-късно през деня.”
Седърквист и колегите ѝ, които анализират данни от 31 проучвания, включващи повече от 33 000 души, установяват, че сутрешната тренировка изглежда предизвиква метаболитна промяна, в резултат на която хората са по-склонни да намалят калориите през останалата част от деня.
Най-склонни да направят това са били хората, които са изяли най-голямото количество храна на закуска, упражнили са се и след това са пропуснали да се хранят в продължение на един час.
“Важно е да разберем, че някои хора имат
сутрешно тяло, което е най-ефективно за изгаряне на
калории”, каза тя.
Хората, които спортуват сутрин, може да имат и биологично предимство пред други, които спортуват по-късно през деня, добави Седърквист.
“Предишни изследвания показаха,
че е малко вероятно упражненията твърде късно
вечер да подобрят ефективността на метаболизма”, отбеляза тя.
Понякога, каза Седъркуист, “няма значение дали се упражнявате сутрин.
Упражненията сутрин, а след това излизането и седенето един час по-късно са също толкова ефективни”.
Започване на работа
Когато става въпрос за вземане на решение кога да тренирате, най-доброто правило за мнозина е да следвате това, което ви кара да се чувствате най-енергични.
“Често хората имат определени навици, които са развили, когато са били по-млади”, казва Тери Горман, магистър по медицина, C.S.C.S., директор на центъра за здраве и фитнес в Кливландската клиника. “Случвало ми се е да
казват: “Ами, аз ставам в 6 ч. сутринта, за да правя упражнения”.
Това е добре, но трябва да си създадете навик да се упражнявате
по този начин постоянно. Може да се наложи
да го промените с течение
на времето, ако е било навик да
ставате в 6 ч. сутринта и да правите определена тренировка.”
Този тип последователност е особено важен при новите трениращи, добавя Горман.
“При нас идват много хора, които много се страхуват да правят упражнения, а ние сме на мнение, че те трябва да
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Длинные волосы имеют свой шарм, поэтому многие женщины пытаются найти способы, чтобы их волосы росли дольше здоровым способом. Что, если я скажу вам, что есть пять натуральных домашних рецептов, которые помогут отрастить волосы за три недели? Итак, давайте посмотрим, какие волшебные натуральные домашние рецепты сделают ваши волосы длиннее за это короткое время!
1. Зеленый чай для быстрого роста волос:
Зеленый чай действует как антиоксидант, и поэтому он помогает волосам расти дольше.
Как использовать зеленый чай, чтобы отрастить волосы за три недели:
1. Вскипятите воду и добавьте в нее выбранные вами листья зеленого чая.
2. Подождите, пока зеленый чай остынет. Как только он немного остынет, вылейте теплый зеленый чай на волосы.
3. Оставьте на час, а затем смойте.
2. Яблочный уксус для роста волос за три недели:
Одним из лучших способов детоксикации волос является использование яблочного уксуса; он также балансирует уровень кислотности кожи головы, что приводит к лучшему росту волос.
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Этот рецепт нравится далеко не всем женщинам; на самом деле его ненавидят за запах. Но яйца являются самым эффективным средством для роста волос! Яйца полны белка, который стимулирует рост волос как сумасшедший, яйца также содержат железо, цинк, фосфор и йод.
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Как использовать лимоны для роста волос всего за три недели:
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2. Оставьте смесь на 30-45 минут, а затем смойте ее шампунем.
5. Касторовое масло для роста волос:
Касторовое масло отлично подходит для роста волос, делает их длинными и густыми. Оно также предотвращает ломкость волос. Касторовое масло содержит Омега-3 и витамин Е.
Как использовать касторовое масло для стимулирования роста волос:
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2. Нанесите его на волосы и хорошо помассируйте кожу головы.
3. Оставьте на 30 минут, а затем хорошо промойте с шампунем. https://grupy.ru/
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Após um ano, aqueles que cumpriram as directrizes de exercício perderam, em média, quase 4 libras a menos do que aqueles que tinham um programa de exercício diferente, os autores do estudo concluíram.
Os investigadores definiram o tempo estabelecido como sendo entre as 6 e as 8 horas da manhã e as 12 e 14 horas.
As quantidades diárias recomendadas eram de 30 a 45 minutos de actividade física de intensidade moderada cinco
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Se quiser adoptar esta estratégia, primeiro vai querer fazer um pouco
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Também é necessário certificar-se de que o espaço onde se exercita é seguro.
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Jednak eksperci twierdzą, że nie musisz być “gadżetowym maniakiem”, aby trzymać
się planu treningowego. W rzeczywistości mówią, że największym błędem, jaki ludzie popełniają, jeśli chodzi o zaangażowanie w rutynę treningową, jest dawanie zbyt wiele myśli o tym, jak mogą – lub
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Mając to na uwadze, istnieje niezliczona ilość programów treningowych online (od “Health Warrior”
do “Til the Fat Lady Sings”) – a nawet aplikacji – dostępnych,
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“Nie musisz koniecznie mieć członkostwa w siłowni. Tak długo, jak masz obiekt, który jest bezpieczny i który ma sprzęt, z którego możesz korzystać, możesz wykonać swój własny trening” – mówi Olivia Solon, certyfikowany trener osobisty, specjalista od fitnessu osobistego i twórca Avon, aplikacji do treningu sportowego.
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Седърквист и колегите ѝ, които анализират данни от 31 проучвания, включващи повече от 33 000 души, установяват, че сутрешната тренировка изглежда предизвиква метаболитна промяна, в резултат на която хората са по-склонни да намалят калориите през останалата част от деня.
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Когато става въпрос за вземане на решение кога да тренирате, най-доброто правило за мнозина е да следвате това, което ви кара да се чувствате най-енергични.
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да го промените с течение
на времето, ако е било навик да
ставате в 6 ч. сутринта и да правите определена тренировка.”
Този тип последователност е особено важен при новите трениращи, добавя Горман.
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Длинные волосы имеют свой шарм, поэтому многие женщины пытаются найти способы, чтобы их волосы росли дольше здоровым способом. Что, если я скажу вам, что есть пять натуральных домашних рецептов, которые помогут отрастить волосы за три недели? Итак, давайте посмотрим, какие волшебные натуральные домашние рецепты сделают ваши волосы длиннее за это короткое время!
1. Зеленый чай для быстрого роста волос:
Зеленый чай действует как антиоксидант, и поэтому он помогает волосам расти дольше.
Как использовать зеленый чай, чтобы отрастить волосы за три недели:
1. Вскипятите воду и добавьте в нее выбранные вами листья зеленого чая.
2. Подождите, пока зеленый чай остынет. Как только он немного остынет, вылейте теплый зеленый чай на волосы.
3. Оставьте на час, а затем смойте.
2. Яблочный уксус для роста волос за три недели:
Одним из лучших способов детоксикации волос является использование яблочного уксуса; он также балансирует уровень кислотности кожи головы, что приводит к лучшему росту волос.
Как использовать яблочный уксус для быстрого роста волос:
1. Налейте 75 мл. яблочного уксуса на 1 л. воды или 15 мл. яблочного уксуса на чашку воды.
2. Хорошо взболтайте, а затем нанесите на кожу головы после мытья шампунем.
3. Смойте с кожи головы и волос, после чего приступайте к кондиционированию волос. Яблочный уксус также придаст вашим волосам великолепный естественный блеск.
3. Яйца для роста волос за несколько недель :
Этот рецепт нравится далеко не всем женщинам; на самом деле его ненавидят за запах. Но яйца являются самым эффективным средством для роста волос! Яйца полны белка, который стимулирует рост волос как сумасшедший, яйца также содержат железо, цинк, фосфор и йод.
Как использовать яйца для быстрого роста волос:
1. Разбейте одно яйцо в миску, затем добавьте немного оливкового или лавандового масла или любого другого масла, которое вы предпочитаете, и 1 ст. ложку меда.
2. Хорошо перемешайте ингредиенты и нанесите на волосы.
3. Оставьте на 20 минут. Вымойте волосы холодной водой с шампунем.
4. Лимоны для быстрого роста волос:
Лимоны содержат витамин С, витамин В и фолиевую кислоту. Лимоны стимулируют рост волос и придают им блеск, а также избавляют от перхоти.
Как использовать лимоны для роста волос всего за три недели:
1. Выжмите один лимон среднего размера на кокосовое или оливковое масло.
2. Оставьте смесь на 30-45 минут, а затем смойте ее шампунем.
5. Касторовое масло для роста волос:
Касторовое масло отлично подходит для роста волос, делает их длинными и густыми. Оно также предотвращает ломкость волос. Касторовое масло содержит Омега-3 и витамин Е.
Как использовать касторовое масло для стимулирования роста волос:
1. Добавьте равное количество касторового масла и масла авокадо и смешайте их вместе.
2. Нанесите его на волосы и хорошо помассируйте кожу головы.
3. Оставьте на 30 минут, а затем хорошо промойте с шампунем.
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