Fitness When it comes to weight loss you feel – literally – everything and its opposite. Aerobics, no workouts with weights. Diet, but only a certain type … short but intense workouts, no better than many and of low intensity. Let’s leave the overalls impermeable to sweat more when you exercise …
Since the letters we receive on the subject of fitness and weight loss are always so many, we tried to understand more by interviewing an expert in the field, Dr. Antonio Gianfelici, Surgeon. Specialist in Sports Medicine, to which we put the questions – we avvisono – occur more frequently in those who train or would do so with the goal of losing weight.
The first question, although seemingly trivial, is why a certain type of workout is best for losing weight compared to another type? For example, they tell me that if I train with weights is not the same thing if I allenassi the treadmill … Yet in both cases after training I feel that I have worked and tired …
When the goal of training is to lose weight, undergo training that they “burn” more fat, which usually consist of sessions continuous employment for at least 40 minutes for medium-intensity cardio respiratory and metabolic, are usually recommended. This does not mean that other types of training can not make the same effect: much depends on the initial physical and athletic condition of the subject. The best thing would be to enter a weekly session of training with alternating small overloads to three sessions of aerobic training.
How is a training set ‘aerobic’? Some say it takes two sessions per week and others that you must exercise at least four times a week … others that it is better to plan training sessions short but frequent … in short, everything is very unclear. We can give some indications on how a table should be set to aerobic training for those who want to lose weight?
According to some studies, the objective of maintaining fitness is to burn at least 2000 kcal per week (total amount of work), maybe divided into at least 3:00 to 4:00 weekly sessions of about 45-60 minutes each. Are still respected the fundamental principles of the methodology of which are frequency of sessions (3-4 per week), intensity (60-85% of maximum), duration (at least 45 consecutive minutes or 2 daily sessions of 20-25 minutes each ) and especially CONTINUITY! The training intensively done only on weekends (“weekend warrior”) does not lead to benefits and assess a health risk.
It is important to visit the race doctor, maybe run a stress test before embarking on any type of training, especially if up to now has not been too active on the front of fitness?
Just as said up to now, the medical examination (supplemented when necessary by appropriate imaging techniques) specialist in sports medicine should not simply serve the granting of a presumed ability to make efforts but also to provide suggestions on the type of exercise you will then have to bear. The Sports Physician is able to prescribe the sport as they do with other specialist drug therapies.
There is no such thing as ‘slimming targeted’ to certain parts of the body (eg fat around the arms, belly fat, thighs …) through the fitness that you hear sometimes talk?
A proper training program developed with the help of physical trainer (which must be properly trained) can usually fix some “localized problems”, and when it fails as a sole therapy contributes greatly to the success of other measures, such as those of surgery.
I just started going to a gym and instead of losing weight I think I gained weight. Someone tried to explain that the fat has a different weight than the muscles, and might be still lost weight even though the scale says otherwise. Possible?
Possible that during the toning and hypertrophy, the increase in muscle mass (usually in an overweight person also leads to a loss of body fat) results in an increase in weight, measured on classical scales. But when you make a slightly more thorough assessment of body composition, just as non-invasive measurement of skin folds, it turns out that actually has changed the relationship between the two components (fat and lean) body mass, on behalf of the muscle (lean). You must create a culture of physical exercise and proper diet for weight loss and health and not a culture of decay, only daughter of excessively low calorie diets.