Exercise and obesity

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Louise Hay
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Edited by Dr. Stefano Casali

 

Another good physical reconditioning activity is to ride a bicycle or ride a stationary bike. It may be that people who complain of problems walking, jogging or playing sports, can pedal and / or cycle without difficulty. The table presents a progressive program of cycling activities, developed following the indications for obtaining improvements in cardiorespiratory function (from Howley and Franks 1995)
Program to be performed by bicycle 1
Phase 2 Distance km Established work HR
% of HRmax
Time
min
Frequency
days / week
1 1.6 3.2 _3 _3 3
2 1.6 3.2 60 8 12 3
3 4.8 8.0 60 15 25 3
4 9.6 12.8 70 25 35 3
5 9.6 12.8 70 25 35 4
6 16.0 24.0 70 40 60 4
7 16.0 24.0 80 35 50 4 5
1 This program can be carried out on a normal bicycle or on an exercise bike
2 You must start with the phase that you are able to perform without fatigue or pain
3 In phase 1 you just have to get used to pedaling for 1,6-3,2 km without worrying about the time or frequency of work

 





 

The run in the general reconditioning program
  1. Short runs at a slow pace alternating with stretches of pace with short refreshment breaks
1st week Walk 400 meters every day
2st week Walk 800 meters every day
3st week Walk 1200 meters every day
4st week Walk 1600 meters every day
5st week Walk 1600 meters every day
6st week Walk 1600 meters every day
7st week Walk 400 meters, light jog for 400 meters, walk another 800 meters, every day
8st week Walk 400 meters, light jog for 800 meters, walk another 400 meters, every day
9st week Walk 400 meters, light jog for 1200 meters, walk another 400 meters, every day
-The distance to be covered at the beginning of the program must be indicated by the attending physician
-Duration of training: at least 30 minutes of activity, to be integrated gradually up to 60 actual minutes
Gymnastic exercises and running should always be preceded and followed by 10-15 minutes of muscle stretching

 



»Duration and frequency of physical exercise


A high frequency of workouts is useful as it increases total calorie consumption.

To achieve significant weight loss through physical activity, sessions of at least 60 min and an energy expenditure of at least 300 kcal / session are recommended.

Less than two workouts a week are not enough to significantly change aerobic, anaerobic and body composition capacity.

»Effects of exercise on weight loss

 

Exercise intensity with training load (sub-maximal)

Training HR = 80% HR max

Prevailing oxidation of glucose during exercise.

Prevailing oxidation of FFA (free fatty acids) in the post-exercise phase.

Exercise intensity with sub-training load (moderate intensity)

Fc for ox.lip. = Fc rest + 0.6 x (Fc max - Fc rest)


Prevailing FFA oxidation during operation

No effect on the oxidation of substrates in the post-exercise phase.

»Customize the program

It is always necessary to cut out an activity suited to the characteristics and preferences of the subject, as long as it is compatible with the goal to be achieved.

For those who do not like to practice sports, it will thus be possible to identify an activity of their liking such as dance or low-impact aerobic gymnastics, as long as they are practiced continuously, at such intensity and frequency as to be training.

»The prescription

 

It is not enough to invite the obese subject to move more, it is necessary to draw up a motor reconditioning program, specifying: the type of exercise, the intensity, the duration, the weekly frequency, the progression of the training load, also to avoid interventions and improvisations from part of unskilled trainers.




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  4. The obese subject and physical activity
  5. Aerobic exercise and obesity
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