Tips for beginners – Physical activity, Overweight and Obesity

Of all the factors involved in the health of a person it is difficult to know to what extent one specifically involved in isolation.Besides quantify, there is enough evidence that shows physical activity as a carrier of health and disease prevention.

Usually when we talk about health we cannot unlink many factors together, so the defense of healthy living is the main goal to follow in health promotion, in our particular case, the duo physical activity + food is inseparable, and no we can understand a proper prescription of one without the other.

Physical activity

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Guidelines for initiating physical activity in overweight

Changing chip:We cannot maintain a system of inadequate life to which we add half an hour of exercise period.Decide up the sport to combat obesity should include not only increased physical activity also reduced sedentary, we must evaluate and to consider the time we spend less active pursuits, such as the computer, television and video games.As we saw in the entry “Every minute counts” until the small temporary sections dedicated to do more physical activity influence the total time recorded.

Physical activity as routine:We include it as a chore of the day we do for health, like brushing our teeth and showering, we know that are necessary for our health, sport should be treated similarly.Instill physical activity daily, not something sporadic weekend that is completely inconsistent with our possibilities.

Adaptation of the exerciseis crucial to mark targets and explore possibilities of the child, we cannot make quick decisions for ourselves burdened, study the preferences, the recommendations for your situation, explosiveness the benefits of physical activity for your age.

This includes not only discipline, also takes into account the sessions, your intensity and duration, the type of pathology is best done long and moderate intensity workouts.

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Of course physical activity must be a source of motivation for the young, if he does not choose sports, does not cause satisfaction or evolution cannot see demotivated lose grip.

Combined with power:Exercise prescription must be combined with adequate food, not enough to rearrange your habits of activity, the decision to lead a healthy lifestyle affects several plots and if we intervene at all while the results will be better.

The weight matter, but the most fat

Currently sport as treatment and prevention of diseases, especially those related to a sedentary lifestyle, is based on increased energy expenditure of the person. The data tend to indicate that sport achieves a reduction in the amount of body fat, without affecting either directly in weight as such.Although this may seem insufficient a prior is more than positive, as the parameter of interest for reducing health is fat mass, which is related to cardiovascular disease we want to avoid.

Physical activity to increase our muscle synthesis, so not just “burn” our reservations, but create new tissue that tomorrow will consume more energy.Hence we should not be understood as only parameter in nutritional monitoring weight, being more suitable assessing body composition with the many possibilities there.

Guidelines for training in physical activity

The exercise carried out independently and alone is not synonymous with obtaining adequate health-treatment and prevention of obesity.Therefore, not just any exercise, any intervention in any way, the exercise must be adapted to the situation and the person;and it is therefore not producing preventive effects if it is not associated with a nutritional treatment that goes hand in hand with him.

However, we consider that sport is a vehicle for the establishment of active life routines in children, compelling reason why educating children in a healthy sports habit.

To combat obesity must intervene from different fields, since there can be no contradictions school-home, home-trainer athletic, even here we could include messages from the media that both have tried this post inthese other entries.

In the closest attention to the smallest is in the family, the ideal is to develop models of such children to serve as a reference for their future.The family must be an active part in the child see the steps and not enough to tell our son “make sport”, the educational effect will be much greater if the decision is taken together and becomes a “do sport”.The sooner the better decision starts.

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Recommendations for overweight people

Physical activity in conjunction with a balanced, low-calorie diet is the best way to prevent obesity, so we will change the energy balance.Do not forget that the goal of spending more and consume less seeks to reverse the positive energy balance that has led to the development of overweight.We get approximately 500kcal deficit (intake-expenditure) to lose weight at an appropriate pace, but as we said suitability must be evaluated in each case, since the weight alone does not give us much information.

Guidelines recommending physical activity have changed over the years, almost 30 minutes a day of moderate intensity became 10,000 steps a day later with physical activity guidelines for Americansstarted distinction between the limited time depending on the intensity. For more health tips visit

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