Daily Archives: June 2, 2015

BASAL METABOLISM

Why is it important to know what is the basal metabolism, what his value is for men and women, how you can calculate, and other useful information you will find below.

Basal metabolism calculates the minimum amount of energy needed to maintain basic life functions. This is what your organs expended in standby mode, or the energy that you need to sustain life. The liver is the largest consumer of energy in the rest (about 27%), and brain (19%), muscle (18%), heart (7%), lung (9%) and kidneys (10%). Expressed in calories, the average rate basal metabolic rate for adult men is about 1500 to 2000 kcal / day, and for women from 1200 to 1600 kcal / day. The reason for the difference lies in the smaller internal organs of women and less of muscle tissue (less total cell mass).

Your MBR you can calculate by the simplest formula: body weight (kg) x 20 kcal, for example. 80 kg x 20 kcal = 1600 kcal

Dominant factors affecting basal metabolism of the body size, age and gender. Besides the food intake affects the basal metabolic rate – starvation reduces basal metabolism by acting as a defense mechanism that the body defends and saves energy.

Physical activity also changes the value of the basal metabolic rate – after completion of the physical activity we can see an increase in metabolic rate. It was observed that after long activities (80 to 180 minutes) of moderate intensity comes to long-term increase in metabolism at rest that lasts 24 to 48 hours after training. It is well known that the metabolism at rest increased by 200 kcal / day in people who are regularly physically active compared to sedentary individuals.

If you know how much is your basal metabolism and you know that an average workout in the gym spend from 200 to 500 calories (depending on the duration and intensity of training), then you know to your daily calorie intake customize your order. If you intend to lose weight, calorie intake must be less than your total daily consumption (basal metabolism plus activity). Ideally, this deficit is about 500 kcal. Conversely, if you want to weight, eat 500 calories more than what your daily spending.

Posted in ENGLISH, HEALTH, NUTRITION

BAZALNI METABOLIZAM

Jun 2

Posted by Marko Mikic

Zašto je važno znati šta je bazalni metabolizam, kolika mu je vrednost kod muškaraca i žena, od čega zavisi, kako se izračunava, i još drugih korisnih informacija ćete saznati u narednom tekstu.

Bazalni metabolizam izračunava minimalnu količinu energije koja je potrebna za održavanje osnovnih životnih funkcija organizma. To je ono što vaši organi potroše u stanju mirovanja, odnosno energija koja vam je potrebna za održanje života. Jetra je najveći potrošač energije u mirovanju (oko 27%), zatim mozak (19%), mišići (18%), srce (7%), pluća (9%) i bubrezi (10%). Izraženo u kalorijama, prosečna stopa bazalnog metabolizma za odraslog muškarca iznosi oko 1500 do 2000 kcal/dan, a kod žena 1200 do 1600 kcal/dan. Razlog za postojanje razlike leži u manjim unutrašnjim organima žena i manjem sadržaju mišićnog tkiva (manja ukupna ćelijska masa).

On se izračunava najjednostavnijom formulom: telesna tezina (kg) x 20 kcal , npr. 80kg x 20 kcal = 1600 kcal

Dominantni faktori koji utiču na vrednost bazalnog metabolizma su veličina organizma, starost i pol. Osim toga i unos hrane utiče na stopu bazalnog metabolizma – gladovanje smanjuje bazalni metabolizam delujući kao odbrambeni mehanizam kojim se organizam brani i štedi energiju.

Fizička aktivnost takođe menja vrednosti bazalnog metabolizma – nakon završetka fizičke aktivnosti uočava se porast nivoa metabolizma. Primećeno je da nakon dužih aktivnosti (80 do 180 minuta) umerenog intenziteta dolazi do dugoročnog povećanja metabolizma u mirovanju koje traje 24 do 48 h nakon treninga. Dobro je poznato da je metabolizam u mirovanju uvećan za oko 200 kcal/dan kod osoba koje su redovno fizički aktivne u odnosu na one koje nisu.

Ako znate koliko iznosi vaš bazalni metabolizam i znate da jednim prosečnim treningom u teretani potrošite od 200 do 500 kcal ( u zavisnosti od vremena trajanja treninga i intenziteta ), onda ćete umeti da svoj dnevni kalorijski unos prilagodite svom cilju. Ako vam je namera da smršate, kalorijski unos mora biti manji od vaše ukupne dnevne potrošnje (bazalni metabolizam plus aktivnost). Idealno je da taj deficit bude oko 500 kcal. Suprotno tome, ako želite masu, unosite 500 kcal više od onoga što je vaša dnevna potrošnja.