Why is it worth using physical activity

The lack of systematic physical activity is one of the basic factors responsible for the increase in body weight and, as a result, for overweight and obesity. Of course, you can fight excess body weight using only a properly selected diet plan, but taking into account regular physical activity in this process leads to changes and effects that cannot be achieved only by interfering with the consumed meals. For this reason, it is worthwhile to base the weight reduction process on both a diet and a properly selected training plan.

Physical activity – fat burner

The share of physical activity in the daily energy expenditure is small. It is estimated that only 15-30 percent of the energy used by the body during the day is spent on physical activity. Regular physical exercise, namely three 30-minute running workouts a week at a speed of 11 km / h, burns an additional 1305 kcal per week. This corresponds to the oxidation of approximately 150 grams of fat. It seems that it is not much, but in a year it allows you to ‘burn’ almost eight kilograms of fat.

Increase your metabolic rate

Increased metabolic rate prevails not only during exercise, but also persists several hours after the end of training. In the example described in the previous paragraph (3 workouts a week of 30 minutes consisting of a run at a speed of 11 km / h), the increased metabolism after the end of the run will burn an additional 225 kcal per week. Systematic physical activity also contributes to an increase in the rate of resting metabolism, even by several percent.

‘Turn up’ thermogenesis

On the basis of numerous scientific studies, it has been observed that systematic physical activity contributes to an increase in non-shivering (postprandial) thermogenesis. It accounts for about 10 percent of your total daily energy expenditure. The specific dynamic action of food (SDDP) is primarily responsible for the formation of postprandial thermogenesis. It is worth noting at this point that obese people very often have reduced SDDP.

Improve your body composition

The best results in losing weight are achieved by combining a diet plan with systematic physical activity aimed at fat oxidation. Such a two-way action not only accelerates weight loss, but also contributes to a change in body composition. What it comes from? Well, the use of a low-calorie diet alone leads to the reduction of both unnecessary fat and lean body mass – primarily muscles. The combination of an optimal diet plan with systematic, appropriate and selected physical activity significantly reduces the loss of muscle mass. What’s more, some studies show that there may even be an increase in lean body mass.

smile

Numerous scientific studies show that the use of a low-calorie diet by people who are slimming leads to a deterioration of their mood. Systematic physical activity helps to improve your mood. It has also been observed that regular exercise has an anxiolytic effect. This is mainly due to the fact that physical activity leads to the increased secretion of endorphins – substances considered to be happiness hormones.

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Damian Yefremienko Coach

Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies

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