Burn more calories

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Premise

If you are an active person, who practices regular exercise and knows its benefits perfectly, you will probably find it more interesting to read the following article, which explains in detail how to burn more calories by accelerating the metabolism.

If, on the other hand, you are thinking that the time has come to fully enjoy the benefits offered by physical activity, but you lack the decision, support or confidence to begin with, the following lines could be the springboard for starting to do so.

Sedentariness and Calories

There is no doubt that the technological advances recorded in recent decades have profoundly changed the habits of Italians and with them the share of calories burned over the twenty-four hours.

The world health organization defines the lifestyle as "a set of behavioral models closely related to each other, which depend on social and economic conditions, education, age and other factors". An active lifestyle is one of the secrets to burning more calories.

Promoting healthy behavior is also very important for reducing the risk of many diseases, which recognize a sedentary lifestyle as one of the main causal factors; it is therefore fundamental to insist with the correction of the lifestyle even when the subject cannot, does not want or fails to implement positive behaviors for his own well-being.

In order for these changes to last over time, every health worker should strive to help understand the benefits (personal and collective), but also the negative consequences related to physical inactivity. In addition to making us burn more calories by helping to regulate body weight, an active lifestyle allows us to obtain significant benefits even when the balance's needle does not want to know how to move to the left. These advantages are also found in an economic context (lower healthcare costs) and in the psychological and social context (greater confidence in one's abilities). With regard to this last point, it should be emphasized that many sedentary and overweight subjects reject physical activity because they interpret it as an undertaking, an effort and a huge sacrifice, in many ways insurmountable.

Physical activity

By making your lifestyle more active, you can easily burn 1, 000 extra calories a day

If due to excess weight, smoke and a sedentary lifestyle, the heart seems to burst already after a flight of stairs, it is easy for the subject to convince himself that he is "not really cut out for sport". Nothing could be more wrong, above all because a healthy and regular physical activity must not have anything of "performance" and secondly because a rapid and appreciable improvement of one's abilities takes place, spontaneously, already after a few weeks. Often the approach of the sedentary with physical activity is nothing short of traumatic, because it starts with an excess of enthusiasm and enthusiasm that punctually breaks against multiple rocks (excessive expectations that are slow to arrive, public embarrassment and other physical impediments and psychological).

The first rule is therefore that of "starting slowly and gradually increasing", adopting a more active lifestyle even if without structured activities. As shown in the following table, it is easy to add some time to dedicate to spontaneous physical activity between consolidated habits, without having to change them.

Start a sport activity

The next step to burn more calories is to implement more structured interventions, as always aimed at a physically active lifestyle. At this level the support of a good instructor or even better of a personal trainer is very important, as long as it has a wealth of experience and adequate knowledge.

The choice of the type and program of physical activity must be drawn based on the real possibilities and preferences of the subject; it must therefore be appreciated (it must please) and far from being perceived as a sacrifice.

After proposing various models and having chosen by mutual agreement the most suitable one for one's client, it is necessary to establish a training program that allows, within set deadlines, the attainment of a REALISTIC objective (woe to promise miracles only to snatch a month of subscription more ...).

Finally, it is appropriate to propose various activities, interchangeable with each other, to minimize the boring and repetitive appearance and enhance the playful and gratifying one. At whatever level of the course you work, you must always consider that long-term membership is positively influenced by the possibility of practicing it in company.

Starting from the assumption that the best exercise is what will be possible to perform regularly, if you want to burn a significant amount of calories and at the same time obtain important benefits for your health, it is a good rule to respect the following guidelines:

• FREQUENCY: 3-5 weekly "health training" sessions
• DURATION: between 30 and 60 minutes per session.
• INTENSITY: moderate to vigorous
• TYPE OF ACTIVITY: chosen according to the individual characteristics (weight, age, sex, etc.) and which mainly falls within the aerobic disciplines (running, cycling, gymnastics, aerobics or free body, dance or swimming).
• ENCOURAGING SPONTANEOUS PHYSICAL ACTIVITY: walking, stairs etc.

Obviously, the march towards these goals will have to be gradual and above all to take place in the full AWARENESS that you are doing something good for yourself. You can, for example, simply start with a 30/40 minute walk in the park, three times a week for a month. The benefits will not be long in coming, either immediately (thanks to the release of "happiness hormones") or in the long term.

Encouraging a rewarding attitude with respect to the profuse commitment also means making the customer aware of the calories burned during physical activity and the significance and repercussions these will have on his health. To find out which sports activities allow you to burn more calories we have prepared an automatic calculation module that you can find in the following article: calorie consumption calculator.