Category Archives: HEALTH

FAT BURNING DURING RUNNING

Running is the most common and most popular form of physical activity that we practice just to be physically active but also remove the fat and lose weight. There are many doubts about the effectiveness for this physical activity on the body and also for losing fat. These concerns and some interesting questions will be answered below.

Running as a form of physical activity can be practiced almost everywhere and with all weather conditions. When the temperatures is low, it is not recommended to run outside, although there are those people who do not mind. Running on the treadmill at the fitness center or in the house, is it ideal. It is all about which way is best, what intensity is necessary, how long should we run to fat burning as effective as possible, provide arguments for the example:

Half-hour training at low intensity loads, in which the heart rate is 50% of your maximum heart rate, burning a total of approximately 250 Kcal. If we know that the source of 90% energy is from fat, it means that we have burned 250 calories from fat. If, however, the training workload where your pulse is 75% of maximal, use up to half an hour in total 447 calories. Since, energy source is 60% of the fat will burn 268 calories from fat.

The conclusion is that, if you running fast you will burn more fat, beginners will not be able to maintain a high intensity training due to lack of training and lack of fitness. In addition to a reduction of the length of training and increasing the intensity increases, the possibility of injury due to the great efforts. All this shows mean FOR BURNING FAT RUNNING SLOW AND LONG. The intensity should be at a distance of 50% to 65% of your maximum heart rate, which is the slow pace of running or jogging.

Maximum fat oxidation occurs with exercise intensity of 65% VO2max (maximal oxygen consumption, maximal aerobic capacity). Increased fat burning starts only after 20 minutes of running.

For fat loss, best way is combination running with other exercises. Running is a catabolic process so you loose fat, but you lose muscle mass and nutrients important for the body. Belt for running and sweating, have no bearing on the melting fat. They only cause unnecessary sweating, loss of fluids and increasing temperatures. The amount of sweat has little to do with energy. Sweating depends on other factors such as external temperature, humidity, lack of fitness, degree of obesity, clothing, types of work from doing.

Each, hard work and effort will be certainly useful, you just have to follow the rules and follow guidelines that are already well down the years studied and tested. Any sudden and rapid changes in your body, including losing weight, will eventually affect and cause negative consequences to a function in your body. Gradual progress will be much healthier, and later with a long-term result.

Posted in ENGLISH, FITNESS, HEALTH

SAGOREVANJE MASTI PRI TRČANJU

Oct 27

Posted by Marko Mikic

Trčanje je najčešći i najpopularniji oblik fizičke aktivnosti, koji se primenjuje kako bi jednostavno bili fizički aktivni ali i ujedno skinuli masne naslage i izgubili kilograme. Postoje razne nedoumice oko efikasnosti ove fizičke aktivnosti, na organizam i samo gubljenje masti. Na ove nedoumice i još neka zanimljiva pitanja ćemo odgovoriti u narednom tekstu.

Trčanje kao vid fizičke aktivnosti može se upražnjavati gotovo svuda i uvek. Kada su temperature niske ne preporučije se, mada postoje i oni kojima to ne smeta. Trčanje na traci u fitnes centrima ili kući može se obavljati u uslovima koji su idealni za ovu vrstu fizičke aktivnosti. O tome na koji način je najbolje, kakav intenzitet je neophodan, koliko dugo treba da trčimo, da bi topljenje masti bilo što efikasnije, obrazložićemo kroz primer:

Polučasovni trening pri niskom intenzitetu opterećenja, kod kojeg je srčani puls na 50% od vašeg maksimalnog pulsa, sagoreva ukupno odprilike 250 Kcal. Ako znamo da je izvor te energije 90% od masti, to znači da smo sagoreli 250 kalorija iz masti. Ako, međutim, trenirate na opterećenju gde je vaš puls 75% od maskimalnog, potrošićete za tih pola sata ukupno 447 kalorija. Pošto je tada izvor energije 60% od masti, sagorećete 268 kalorija iz masti.

Zaključak je da, i ako brzo trčanje sagoreva više masti, početnici neće uspeti da održe visok intenzitet treninga zbog neutreniranosti i manjka kondicije. Pored skraćivanja dužine treninga i povećanjem intenziteta, povećava se i mogućnost povrede usled velikih napora. Sve ovo govori o tome da ZA MRŠAVLJENJE I SKIDANJE MASNIH NASLAGA TRČITE SPORO I DUGO. Intenzitet treba da bude u razmaku od 50% do 65% vašeg maksimalnog srčanog pulsa, što predstavlja lagan tempo trčanja ili džoging.

Maksimalna oksidacija masti javlja se pri vežbanju intenziteta od oko 65% VO2max ( maksimalna potrošnja kiseonika, maksimalni aerobni kapacitet ). Povećano sagorevanje masti počinje tek nakon 20 minuta trčanja.

Za skidanje masnih naslaga najbolje je kombinovati kardio trening sa ostalim vežbama. Trčanje je KATABOLIČKI PROCES tako da se skidaju masne naslage ali se i gubi mišićna masa i nutritijenti značajni za organizam. Pojas za trčanje ili vruće pantaloine, nemaju nikakav značaj kod topljenja masti. Njima se samo izaziva bespotrebno znojenje, gubljenje tečnosti i povećanje temperature. Količina znojenja nema mnogo veze sa potrošnjom energije. Znojenje zavisi od drugih faktora kao što je spoljna temperatura, vlažnost vazduha, nedostatak kondicije, stepen gojaznosti, odeće, vrste rada koji obavljaš.

Svaki trud i napor će se sigurno isplatiit, samo trebate da se pridržavate pravila i pratite smernice koje su već niz godina dobro izučavane i proverene. Svaka nagla i brza promena na vašem telu, pa tako i gubljenje kilograma, će se nakon nekog vremena odraziti i izazvati negativne posledice na neku funkciju u vašem organizmu. Postepen napredak će biti daleko zdraviji, a kasnije i rezultat dugoročniji.

Posted in FITNESS, HEALTH, SRPSKI

VISCERAL FAT

Oct 14

Posted by Marko Mikic

We are meeting with various terms that are related to health and exercise, this is perhaps one of the most important. Visceral fat or more qualified organic intra – abdominal fat. In the following process it will be explained.

VISCERAL FAT also known as organic or intra – abdominal fat tissue lies deep within the abdomen, surrounding the vital organs (liver, heart, kidneys …) as opposed to subcutaneous adipose tissue located just below the skin and intramuscular fat tissue that is deployed within the skeletal muscle. More fat than in any other part of the body, and even more than obesity overall, intra-abdominal or visceral fat has been associated with the deleterious effects on human health. The main negative effect of the lower sensitivity to insulin, a hormone that helps glucose to enter the body’s cells. Biologists put visceral obesity in a group with other, more obvious physiological abnormalities which include – high triglycerides, high blood pressure, high blood sugar and low HDL (good cholesterol) under a single term – metabolic syndrome. People with this problem are at increased risk for cardiovascular disease and diabetes type 2 diabetes.

Internal fat is the most dangerous fat that can be found in our bodies and in comparison with the other two species (subcutaneous and intramuscular) this fat is the hardest for removal. Nevertheless, the majority of people have never even heard of viseralno fat. To make matters worse, most doctors do not check regularly waist of their patients, which is the main indicator visceral obesity. Many men mistakenly think that their excess fat on the abdomen, just ugly and not dangerous.

Abdominal region is a haven of another type of fat that lies outside the abdominal wall, just below the skin. This subcutaneous peripheral fat, tends to be soft and flabby. There are two “sections” deep which is considered as well as for visceral fat that has negative effects on health and the shallow layer, which is considered to be harmless to health.

Internal fat is that it gives the appearance of “expelled” or as some people call beer belly. It dramatically increases the risk of various heart diseases, diabetes, high blood pressure … Among the deposits of fat, visceral fat is the most active, and mobilize substances secreted in the greatest quantities. Relieves a lot of fatty acids (products of degradation of fats) in the bloodstream. As people age or become obese, some of the cells of visceral fat mature and become large, lazy and dysfunctional. As people continue to eat and how fat deposits increase, some cells become crowded and crumbling.

Fat is now considered active, complex endocrine organ, such as pancreas. In other words, there is much more about your fat around the waist, than scales and mirrors show.

How to get rid of fat on your stomach?

There is no quick solution but, if you select various potentially dangerous and painful invasive medical procedures. Visceral and subcutaneous tissue as two different bodies, each with its own separate functions. Underestimating these differences gives very disappointing results in an attempt to improve the metabolic state of the patient through liposuction. I know from experience that clients who were patient with training and proper nutrition, they quickly after surgery and liposuction came to the state before the operation. When surgeons removed a large amount of abdominal fat – in some cases up to 10 kg – patients do not have any improvement in terms of insulin sensitivity. The fat that liposuction is actually draws subcutaneous fat and hence harmless.

There are no pills to lose weight or magical preparations which will by themselves do to get rid of fat. Performing exercises for the stomach also has nothing to do with removing the fat that covers the belly. Remember, fat on the stomach of stored energy. If you managed to get rid of the fat you need to burn more energy (calories) than you consume. There are a few basic principles when it comes to diet and weight loss, and all proceeds from the simple logic that need to eat fewer calories than you burn. The only real way to secure a healthy and lose your internal abdominal fat is to combine a sound nutritious diet that is full of unprocessed natural foods with a professionally designed exercise program that stimulates the necessary hormonal and metabolic responses in your body naturally and healthy. In the end the most important thing is to be very persistent. To lose deposits in the waist, right diet and training should become part of you, not something you do when you remember that when you have time.