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Importante gente se concibe mi interrogación. Las inversiones en estadísticas muestran en comparación a los préstamos rápidos se están volviendo cada vez más notorios sobre nuestro gente. Está totalmente justificado. Las instituciones no bancarias, en comparación a rubro generan, extienden una influencia inseparable bajo la mayoría de los paisanos formados en comparación a llevan consigo mucho más ahora disminución inconvenientes financieros. Desafortunadamente, nanay sabes afirmar esto sobre las bancos. Dichas instituciones poseen requisitos sumamente estrictos. No está necesidad de entes en comparación a poseen sus ningún problema financieros, no obstante saben perfectamente que su calor de crédito bancario, extranjera o polaca, definitivamente yacerá rechazada. Todo esto significa que aquellos préstamos rápidos se se hallan Mejores Creditos Gratis Creditos rápidos.
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regions of the planet.
Juventus
“Old Signora” .
Worth report another fact. In the early 1990s Red Devils founded the English Premier League.
Best period came job Alex Ferguson. Team won different prestigious titles.
While about the past glory has only dreaming. But Manchester United still could show good play.
“Bayern”
Composition first time appeared in early last century.
During time development “Bayern” achieved nickname most famous
club Germany . Account about 60 significant achievements.
Currently success started from 2012. Squad demonstrated good game.
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Roster often supported other teams and ordinary people.
Several times Bavaria supported Munich 1860. Functional implemented various methods
support:
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• free matches;
• direct financing.
Now support works locally. Club strives help personally.
Galacticos
List of the best football teams planet would incomplete without Galacticos.
International organizations recognized this squad as the leader of
football of the last century.
The team won 65 titles in national tournaments. To the list get add 34
first places in the Spain championship. Such achievements of other teams does not exist.
“Real Madrid” appeared in beginning of the last century.
Through 18 years of work team gave title royal.
Leadership in local football roster tried to take over at the dawn of existence.
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The team is renowned for its comprehensive approach to training
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2. The procedure for selecting players for the team.
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Meticulous work allows white win championships. About the merits of the composition you can talk for hours.
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Roster not once didn’t leave from the Spanish championship.
Independent assessors name Real Madrid the most expensive club in the on the planet.
Indicative price at the time of analysis reached approximately US$4 billion.
Annual income high. Club earns on resale of players, advertising, sponsorship.
Impressive part of earnings is selling tickets for matches.
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Football clubs often become legends. Athletes dream
defend colors of their favorite squad. Number of fans growing constantly.
Leading clubs support in home country and rest of the world.
Matches attract millions of TV viewers. Introduce popular clubs from different countries of
the world.
Old Lady
“Juventus” originated in 1897. Club considered most successful.
About achievements it will be possible to talk long.
In the early 2010s the club was recognised as the most famous among Italians.
Outside companies carried out independent research. It was possible
to establish that 13 million people are sick of Juventus.
The data is huge. Such support spectators have majority other giants none.
Players of Juventus often contribute charity projects. Team patronizes several programs:
• education;
• medical field;
• help with housing.
Juventus overcome crises. However the roster could pass problems.
Citizens
Club appeared in the list thanks to the current situation. Roster confidently shows excellent results.
Players every season trying to win the championship in the APL.
Total number regalia so far low. But situation developing in a positive direction.
Model development may cause only flattering comments.
City helps many clubs around the world. List includes countries from Americas, Asia.
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Red Devils
List of leading teams would stripped without Manchester United.
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Fanbase can be found in many regions:
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• Russia;
• France.
Help club huge. Red Devils squad appeared in 1878. During the existence succeeded overcome through
different obstacles.
Manchester United regarded the one of the most clubs history
of football in England .
Worth note additional fact. In 1992 Manchester United
founded the English Premier League.
Most successful stage got on coaching Alex Ferguson.
Team managed to win many famous titles. While about the
past glory has only remembering. But Red Devils
still could show good play.
“Bayern”
Club first appeared in 1900. During time development “Star of the South” won nickname most famous team
Germany . Total about 60 major achievements.
Currently fame came 2012. Squad showed good game. Bayern strengthened in the leading lines in the national championship.
Football players were able to achieve excellent results at European tournaments.
Club often supported other teams and ordinary people.
Several times Star of the South supported Munich 1860.
Functional performed various options assistance:
• profitable transitions;
• friendly games;
• direct financing.
Now aid works locally. Club strives help people in need.
Real Madrid
List of the leading football teams planet would stripped down without Real
Madrid. FIFA named specified squad as the leader of football of
the last century.
The team achieved 65 ranks national class. To the list get attribute 34 first places
in the La Liga. Such achievements of competitors no.
“Galactikos” originated in beginning of the last century.
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Leadership in local football roster began to take over at the dawn of existence.
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training. Coaches try to focus on different
parameters:
1. Physical condition of athletes.
2. Selection.
3. Settings for the game.
Detailed work helps white win championships. About the merits of
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10 times Galacticos won in European cup competitions.
Roster not once didn’t drop from the Spanish championship.
Independent researchers name Galacticos the most expensive
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Annual income decent. Club earns on selection, advertising, sponsors.
Significant income became sale tickets for matches.
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‘Most affectionately, A. Hitler’: The platinum watch
given to Eva Braun by Nazi leader just months before start of Second World War
Adolf Hitler gave watch to Eva Braun for 27th birthday on February 6, 1939
Found by Spiegel researchers at Gallery of the Modern in Munich, Germany
Braun had secret relationship with Hitler in 1930s and they
married in 1945
But the couple committed suicide one day later as enemy
forces closed in
By Mark Duell
Published: 02:15 BST, 29 January 2013 | Updated: 04:13
BST, 29 January 2013
e-mail
49
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comments
This is the platinum watch given by Adolf Hitler to his mistress Eva Braun for
her 27th birthday.
The Eszeha watch was engraved with ‘Zum 6.2.1939 herzlichst A.
Hitler’ (‘On 6 February 1939, most affectionately, A.
Hitler’) with a registration code of 86439 and had been hidden in a Munich
museum.
It was found at the Pinakothek der Moderne (Gallery of the Modern) by
researchers with Der Spiegel (The Mirror) magazine, stored together with
other valuable Nazi objects hidden from the public.
From the past: The Eszeha watch (left) belonging to Eva Braun (right) had been hidden at a Munich museum
Miss Braun met the Nazi leader through Heinrich Hoffman, whom she worked for as an assistant.
He became Hitler’s personal photographer and the couple
had a secret romance in the 1930s.
Hitler’s mistress joined him in Berlin towards the
end of the war and they married on April 29 1945, before committing suicide together the next day – to avoid being
captured by enemy troops.
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Miss Braun was born in 1912 in Munich and she attended a
convent school. The relationship with Hitler was kept secret until after the Second World War had finished in 1945.
It comes as Angela Merkel had to choose what to do with her office rug
after it was found to be part of a collection of
treasures looted by wartime air force chief and deputy Fuehrer Hermann Goering.
Gift: The watch from Hitler (left) was engraved (right) with ‘On 6 February
1939, most affectionately, A.
Hitler’
Secret relationship: An undated photo of Adolf Hitler
(left) and his mistress Eva Braun (right) while dining
The rug in the German Chancellor’s office was discovered by Der Spiegel journalists writing about
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that Goering and others amassed for themselves during the war.
Also found in the Pinakothek der Moderne museum were many possessions of Goering, such as platinum and
gold cufflinks, a ring with diamonds as well as a golden cup for champagne.
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За целите на изследването
учените са набрали повече от 600 жени с
наднормено тегло, които успешно
са отслабнали в предишно проучване.
Те казали на жените, че трябва
да се упражняват по 30 минути на ден, шест дни в седмицата,
в противен случай теглото им ще бъде възстановено в края на 12-те седмици.
От тези жени 189 заявили, че
се упражняват по стандартен начин,
съобразен със седмичните им навици.
Останалите обаче се упражнявали на случаен принцип по един път всеки ден в продължение на 30
минути в едно от четирите различни времена: 9:
30 ч., 13:30 ч., 17:30 ч. или 21:30 ч.
Изследователите проверили жените четири,
шест и дванадесет седмици по-късно и установили, че сред жените,
които се упражнявали последователно по време на изследването, тези, които се упражнявали по едно и също време всеки ден,
успешно поддържали загубата на тегло.
За разлика от тях, жените, които са се упражнявали в произволно време всеки ден, или
са възстановили теглото си, или са
запазили загубата на тегло.
“Времето на упражненията може да има важен ефект върху дългосрочното поддържане на теглото”, пишат изследователите.
“[Н]аправихме демонстрация, че случайните упражнения, за разлика от последователните упражнения, нарушават дългосрочното поддържане на теглото.”
Въпреки че проучването не е имало за цел
да докаже причината и следствието,
изглежда, че последователните упражнения в определено време могат да помогнат за намаляване на риска от рецидив, така
че да продължите пътя си към отслабване.
Ако сте готови да се включите
в програмата за определяне на времето на деня, но не искате да прекарвате целия си ден в упражнения, имаме няколко идеи,
които ще ви свършат работа.
Пазете се от гурутата на
“най-доброто време за упражнения”
Изборът на време за упражнения
е по-важен, отколкото си мислите.
Например, ако сте правили сутрешното си кардио в
събота, е по-малко вероятно да се
придържате към него, когато графикът ви стане по-натоварен.
Изследователката на упражненията Денис Мюлер-Пифер от университета в Берн, Швейцария, е установила, че ползите от сутрешните упражнения продължават по-дълго, отколкото бихте очаквали,
а ползите от вечерните упражнения продължават по-дълго, отколкото бихте
очаквали – което означава, че ако правите само едното, може да пропуснете добри резултати.
За да постигнете най-добри резултати, правете необходимото,
за да се упражнявате винаги, когато
можете, “независимо дали е сутрин, вечер или по всяко време на деня”, казва Мюлер-Пифер.
Ако трябва да правите упражнения в определено време, изберете едно
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За целите на проучването изследователите са анализирали данни от проучването Weight Loss Maintenance Trial, в което са участвали 275 възрастни, които са
успели да намалят теглото си на първо място и са го запазили
поне една година.
Според изследователите,
когато участниците сами са съобщили на изследователите кога точно са правили упражнения, колкото по-често са правили
упражнения, толкова по-малко се
е увеличавал общият процент на телесните им мазнини през четиригодишния период на изследването.
Упражненията се правят три до
пет пъти седмично (поне по 30
минути всеки път) и се разпределят през цялата седмица, а не
наведнъж.
С други думи, колкото по-често тренирате в рамките на
един ден, толкова по-малка е вероятността да наблюдавате увеличаване на теглото си с течение на времето,
независимо от това колко дълго го правите,
установява проучването.
Експертите по отслабване от години включват резултатите от проучването в
собствените си съвети, според водещия автор на
проучването Ан Ханрати от
Университета на Мейн.
“Това е добре да се знае”, казва тя
в изявление. “То ви позволява да знаете кога се упражнявате и кога трябва да се упражнявате, а не просто да се опитвате да го правите през цялото време.”
Резултатите от проучването съвпадат с предишни изследвания,
които установяват, че упражненията
за определен период от време водят до трайна промяна
в организма ни, казва д-р Ричард Кравиц, директор на програмата за
упражнения и хранене в Калифорнийския университет в Дейвис.
“Ако се упражнявате последователно в продължение на, да речем, 30 минути, тогава ще видите ползи”, казва Кравиц.
“Ще видите, че тялото ви реагира на тези упражнения и ще настъпят някои физиологични промени в начина, по който тялото ви реагира на стреса и всичко останало.”
Упражнения = повече овес, по-малко закуски
Когато се опитвате да отслабнете, трябва да се храните с добре балансирана диета, съдържаща протеини, въглехидрати и здравословни мазнини.
Според клиниката “Майо” идеалната ви диета
трябва да включва около 45-65% от общия дневен прием на калории от въглехидрати, 30-45% от мазнини и 15-25% от протеини.
В допълнение към пълноценното хранене е необходимо
и да спортувате, за да свалите
нежеланото тегло.
В ново проучване, публикувано в списание JAMA Internal Medicine, една група изследователи
сравнява резултатите от отслабването на двама души
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В проучването изследователите преглеждат данните на
125 възрастни, които са свалили средно 17 килограма чрез четиримесечна програма за отслабване.
Участниците са били помолени да правят
упражнения по различно време всяка седмица, включително сутрин, следобед и вечер.
Участниците са били инструктирани да се
упражняват в продължение
на минимум 45 минути поне три дни в седмицата.
През целия четиримесечен период
всички са имали приблизително еднакви нива на активност и изследователите са успели да проучат как времето
за упражнения е повлияло на резултата.
В крайна сметка изследователите стигат до заключението, че тези, които изобщо не са
се опитвали да правят упражнения, са загубили най-много тегло – почти 4 килограма – за четиримесечния
период на изследването. Тези, които
се опитвали да правят упражнения всеки ден
и се упражнявали сутрин, отслабнали най-малко, а тези, които се упражнявали вечер, отслабнали най-много.
Но как да изберете най-подходящото време от деня за тренировка?
За някои хора първото нещо, което им идва на ум, е да изберат времето, когато се чувстват
най-енергични, но това може да не е най-доброто
време. “Ние не гледаме само непосредствената крайна цел”, казва Брайс
Рийд, регистриран диетолог и говорител на Академията
по хранене и диететика. “Разглеждаме ползите в дългосрочен план.”
За най-подходящото време за упражнения трябва да помислите каква е конкретната ви
цел: подобряване на енергийните нива
и стимулиране на метаболизма, отслабване или
поддържане на здравословно телесно тегло.
“Всъщност има много доказателства, които сочат, че времето, в което се упражняваме, може да е по-важно от количеството упражнения, които извършваме”, казва Рийд.
По-добре ли е сутрин, отколкото по друго време?
“Изследванията показват, че по-нискокалоричната закуска може да подобри енергията и концентрацията по-добре от по-висококалоричната закуска”,
обяснява д-р Карл Джеймс, ендокринолог
от клиниката “Майо”. “Но физическите упражнения могат да осигурят по-специфична полза.”
Това е така, защото упражненията, които се правят
първо сутрин или късно вечер, обикновено карат тялото ви да изразходва повече калории под формата на топлина, казва
д-р Джеймс. Така че сутрешната
тренировка би могла да помогне за загубата на мазнини и композицията на тялото, докато следобедните или вечерните тренировки обикновено ускоряват метаболизма,
като ви помагат да изгаряте повече мазнини, докато спите.
“Сутринта може да предложи по-добро време от други времена, но други могат да предложат по-добро време от сутринта”, казва д-р Джеймс.
Освен това, ако не се упражнявате по това
време, може да преядете по-късно.
“Сърцето е сложен орган и ритъмът му се променя през деня”, обяснява Роза М.
Дюран, кардиолог и говорител на
Американската асоциация за сърдечни заболявания.
С напредването на възрастта този модел става по-ритмичен и
редовен с течение на времето. Упражненията, като ходене или друга
аеробна дейност, карат сърцето да бие по-бързо и допълнително засилват автоматичния му
ритъм, което означава, че сърцето бие по-редовно
през деня, което помага
да се регулира количеството кръв, което изпомпва, и
да се поддържа циркулацията на кръвта към мозъка
и други жизненоважни органи.
А ето защо е важно да поддържате този ритъм през целия ден: “Когато сърцето бие по-често, имате повече време да изпомпвате повече кръв, а ако добавите и физически упражнения, получавате повече кислород в тялото си”, казва Дюран.
Сваляне на килограми и задържане на теглото
За целите на проучването изследователите
анализират данни от 20 000 възрастни,
мъже и жени, с индекс на телесна маса между 30 и
50 и умерено или високо кръвно
налягане. По време на средно 12-годишно проследяване хората в проучването
са били разпределени в една от трите групи: редовни упражнения по всяко време
на деня, редовни упражнения в определено време или без упражнения.
(Сара Ларимър/Getty Images)
Участниците били помолени да правят упражнения по
30 минути на ден, пет дни в седмицата.
Въпреки че всички участници имали сравнително сходни
диети за отслабване, хората, разпределени в групата,
която се упражнявала в определено време, отслабнали средно
с над 15 килограма по-малко от тези, които се упражнявали по собствено време, и имали
по-голяма вероятност да запазят теглото си,
отколкото другите групи.
“За тези, които имат заседнал начин на живот, винаги е добра идея да се упражняват”, казва Дюран.
Ако обаче ви е трудно да
се придържате към упражненията през деня,
упражненията в определено време изглеждат добър вариант.
Как да се упражнявате в определено време
Когато упражненията не са ви по сърце и предпочитате да се
упражнявате, когато е най-малко вероятно да
бъдете прекъснати от активна почивка, може да включите някои от следните действия:
– Събудете се малко по-рано от обикновено.
– Облечете тренировъчни дрехи, преди да
си легнете предишната вечер.
– Направете нещо преди да си легнете, за да раздвижите кръвта.
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wellness pro ženy. “Ale když to řeknete, neznamená to, že můžete spát, vynechávat cvičení nebo jíst, na co máte chuť, navždy a bez následků.”
Přesto dodává, že pouhé vyřazení určitých potravin – ať už jde o maso,
mléčné výrobky nebo něco jiného – vám může
pomoci rychleji shodit kila. A plánování a příprava jídla,
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takže je méně pravděpodobné, že sáhnete po nezdravých variantách.
“Když si jídlo naplánujete a budete se ho držet, bude snazší nechat si nějaké jídlo na talíři,”
říká Hayim.
1. Důsledně snídejte každé ráno
Snídat velké jídlo hned ráno vám může pomoci rychleji zhubnout.
Studie v časopise American Journal of Clinical Nutrition publikovaná v červenci 2019 zjistila,
že lidé, kteří snídali, snědli později během dne méně kalorií.
Zpráva také zjistila, že jedinci, kteří snídani vynechali, naopak s větší pravděpodobností snědli více kalorií po zbytek dne.
Podle odborníků je klíčové jíst vyváženou snídani, která
zahrnuje bílkoviny, celozrnné výrobky a zdravé tuky.
“Výzkumy hovoří jasně: snídaně snižuje riziko nadměrného přibírání na váze a může vám pomoci časem zhubnout,” vysvětluje Hayim.
“Nejdůležitější součástí zdravé snídaně je to, že ke každému jídlu musíte sníst nějaké bílkoviny.”
Zde jsou nejlepší snídaně, na které odborníci přísahají.
Snídaňový wrap se špenátem a vejci
Podává se: 1: 1
Doba přípravy: 5 minut
Doba přípravy: 8 minut
Výživové údaje na jednu porci: Složení: 329 kalorií; 20,4
gramů tuku; 21 gramů sacharidů; 5 gramů bílkovin; 32 gramů vlákniny.
2. Najděte si partnera na cvičení nebo cvičební hodinu,
která vás bude motivovat.
Podle studie zveřejněné v září 2019
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Αν δεν μπορείτε να μπείτε στον κόπο να παρακολουθήσετε ένα μάθημα γυμναστικής στο γυμναστήριο, για παράδειγμα,
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τέσσερις φορές την εβδομάδα. Όπως καλύψαμε πρόσφατα στη λίστα
με τις καλύτερες ασκήσεις για απώλεια βάρους, δεν χρειάζεστε κανένα φανταχτερό εξοπλισμό ή
συνδρομή για να αξιοποιήσετε στο έπακρο
τη ρουτίνα γυμναστικής σας.
Αν όμως μισείτε τη μετακίνησή σας, ίσως είναι προτιμότερο να ξοδεύετε το χρόνο σας στο δρόμο για τη δουλειά καίγοντας θερμίδες παρά στο τρένο κάνοντας γυμναστική για
μια ώρα.
Κάνετε κακό και στον εγκέφαλό σας!
Φυσικά, η άσκηση δεν θα βλάψει τον εγκέφαλό σας (εκτός αν την κάνετε βλακωδώς).
Στην πραγματικότητα μπορεί να
βελτιώσει την εγκεφαλική σας δύναμη
και τη μνήμη σας με τρόπους που μπορεί να μην είναι άμεσα εμφανείς.
Για παράδειγμα, τα φημισμένα
οφέλη της άσκησης:
Μπορεί να προστατεύσει από χρόνιες ασθένειες που μπορούν να περιορίσουν
τη γνωστική σας λειτουργία, όπως η υψηλή αρτηριακή πίεση, η άνοια,
η κατάθλιψη και ακόμη και οι καρδιακές
παθήσεις
Μπορεί να βελτιώσει τον τρόπο με τον οποίο ο εγκέφαλός σας επεξεργάζεται
τις πληροφορίες – και ακόμη και να ενισχύσει τη δύναμή του να λειτουργεί ως κέντρο μνήμης
Μπορεί επίσης να συνδεθεί με βελτιωμένη διάθεση
και μείωση του στρες.
Το “πιο δύσκολο”, “πιο σκληρό”
και “άβολο” δεν χρειάζεται να σημαίνει “εξαντλητικό”
Με τον όρο “σκληρότερο”, “πιο σκληρό” και “άβολο”,
εννοούμε να ιδρώνετε, να γκρινιάζετε και να βογκάτε.
Όλα αυτά τα πράγματα είναι μέρος της άσκησης.
Αν όμως δεν θέλετε να “ιδρώσετε” ή να βγάλετε ήχο “bruh”, τότε σκεφτείτε το εξής:
Το γρήγορο περπάτημα για 10 λεπτά τέσσερις φορές την εβδομάδα είναι η ιδανική
δραστηριότητα για αρχάριους, ενώ
η αερόβια γυμναστική στο νερό για 30 λεπτά μερικές φορές την εβδομάδα είναι ιδανική για όσους βρίσκονται σε καλή φυσική κατάσταση.
Μπορείτε πραγματικά να τρώτε υγιεινά όλη την ώρα;
Μερικές φορές, είναι πιο εύκολο να ακολουθήσετε τις παραδοσιακές συμβουλές: Να τρώτε υγιεινά και να προσέχετε τι
τρώτε. Ωστόσο, αν θέλετε να διατηρήσετε ή ακόμη
και να χάσετε βάρος, υπάρχουν
I ricercatori si sono concentrati su 20 adulti iscritti a uno studio sulla perdita di peso.
A metà dei partecipanti è stato assegnato un orario e un’attività preferita, come il jogging o la bicicletta, per fare esercizio.
All’altra metà, invece, è stata data una raccomandazione di tempo generale, come esercitare almeno
cinque giorni alla settimana o 45 minuti al giorno.
La settimana successiva, entrambi i gruppi si sono allenati
più o meno alla stessa ora prevista. Ma coloro a cui era stata
assegnata un’attività specifica con cui allenarsi hanno riferito
di farlo più spesso e più a lungo rispetto alle persone a cui era stata data una raccomandazione generica sul tempo.
Come scrivono gli autori dello studio, “il programma di esercizio coerente può contribuire a ridurre le discrepanze che si osservano comunemente nel livello di esercizio auto-riferito e misurato oggettivamente”,
ovvero la quantità di attività fisica svolta durante la
giornata. Inoltre, aggiunge lo studio, attenersi a un programma può rendere
più facile l’esercizio fisico regolare nel tempo.
Le linee guida per l’esercizio fisico del CDC raccomandano agli adulti di
praticare ogni settimana 150 minuti di attività aerobica di intensità moderata, come
camminare a passo svelto, andare in bicicletta, nuotare o ballare, e due o
tre giorni alla settimana di esercizi di resistenza come flessioni, affondi o squat.
Si tratta di un periodo di tempo piuttosto consistente,
che potrebbe richiedere anni di esercizio costante a molte persone.
“Non è necessario andare in palestra”, afferma Lisa Batton,
Ph.D., psicologa clinica ed esperta di obesità presso l’Università della Georgia.
“Si può camminare. Si può saltare la corda. Ci sono tanti modi per divertirsi e mantenersi attivi”.
Quindi, se vi sentite demotivati a fare esercizio fisico e
non riuscite a farlo con costanza ogni giorno, scegliete un momento in cui vi piacerebbe farlo
e andate avanti.
E come si può vedere nel grafico sottostante, se si
distribuiscono gli allenamenti, si può perdere più peso.
In uno studio pubblicato su JAMA Internal Medicine nel
2017, i ricercatori hanno seguito un gruppo di quasi 1.200 persone obese che avevano
perso in media 30 chili da quando avevano completato un trial
di perdita di peso tra il 2005 e il 2011.
I partecipanti allo studio sono stati classificati
come segue: Persone che facevano attività fisica almeno tre volte alla settimana per meno di 45 minuti in totale (questi erano i partecipanti
che hanno finito per mantenere una perdita di peso); coloro che facevano attività fisica per almeno 45 minuti al giorno almeno due volte alla settimana;
e coloro che facevano attività fisica tra i 45 e i 60 minuti al giorno almeno tre giorni
alla settimana.
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Οι ερευνητές συνέκριναν την απώλεια βάρους και τις συνήθειες
άσκησης 123 ενηλίκων που δεν πέτυχαν τους θερμιδικούς τους στόχους μέσω ενός προγράμματος διατροφής.
Οι μισοί από αυτούς γυμνάζονταν την ίδια ώρα
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45 επιπλέον θερμίδες από τους ανθρώπους που δεν είχαν
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Είναι ένα win-win: Η συνέπεια θα σας κρατήσει
σε καλό δρόμο, ενώ ο προγραμματισμός της προπόνησής σας είναι μια νίκη για τη μέση σας.
“Ο σταθερός χρόνος σχετιζόταν με μικρότερη διακύμανση του βάρους κατά τη διάρκεια της ημέρας”, δήλωσε η συγγραφέας της μελέτης Debra Moore, διευθύντρια της
Σχολής Δημόσιας Υγείας του Πανεπιστημίου της Georgia, σε δελτίο τύπου.
“Έτσι, παρόλο που κανείς δεν έχασε ή πήρε περισσότερα από 3 κιλά την ημέρα, έχασε κατά μέσο όρο 4 κιλά περισσότερα την εβδομάδα κατά τη διάρκεια της μελέτης”.
Η μελέτη είναι μικρή και η Moore σημειώνει ότι πρέπει να γίνουν ακόμη πολλές έρευνες
για να δούμε αν το εύρημα αυτό θα επαναληφθεί στον πραγματικό κόσμο.
“Η απάντηση στο αν η προπόνηση την ίδια ώρα της ημέρας είναι καλύτερη από το να μην έχεις χρόνο είναι “ίσως””,
λέει. “Αλλά το να γυμνάζεσαι σε σταθερές ώρες μπορεί να είναι καλό πράγμα για την απώλεια βάρους και οι άνθρωποι που γυμνάζονται φαίνεται να χάνουν βάρος, αλλά αυτό δεν έχει αποδειχθεί προς το παρόν”.
Το συμπέρασμα είναι να μην βλέπετε
την καθημερινή σας προπόνηση ως μια δεύτερη σκέψη- αν
καταφέρετε να την εντάξετε στη ρουτίνα σας,
θα σας βοηθήσει να αποκτήσετε
τις άλλες πέντε ή έξι καλές συνήθειες.
10 εύκολοι τρόποι για να χάσετε βάρος
Τρώτε πρωινό κάθε πρωί.
“Μπορεί να μη φαίνεται ότι το πρωινό είναι μια συνήθεια απώλειας βάρους που μπορεί να επηρεάσει τη μέση μας, αλλά οι έρευνες δείχνουν ότι η κατανάλωση ενός γεύματος το πρωί μπορεί στην πραγματικότητα να σας βοηθήσει να διατηρήσετε ένα υγιές βάρος”, λέει η Emily Lizza,
RD. Αυτό συμβαίνει επειδή μελέτες έχουν δείξει ότι οι άνθρωποι που τρώνε πρωινό τρώνε λιγότερο από εκείνους που παραλείπουν το γεύμα.
Η Lizza λέει ότι για να το κάνετε ακόμα πιο ισχυρό,
φάτε μια υγιεινή εκδοχή του αγαπημένου σας πρωινού γεύματος –
όχι μόνο ένα τετράγωνο σοκολάτας ή μια σακούλα
πατατάκια.
“Επιπλέον, κάνοντας τις σωστές διατροφικές επιλογές όταν το πρωινό είναι το γεύμα του
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Si desea conseguir 1 concerniente a de nosotros préstamos rápidos transcurso único que necesitas realizar florece ceder hacia nuestra folio web. Debes escoger durante nuestro simulador concerniente a créditos la conjunto relacionado con patrimonio urgente y en algunos casos ella periodo que necesitas. Seguidamente pasarás junto a rellenar las formulario relativo a calor para lograr que podamos verificar tu identificación. Definitivamente te avisaremos con unos cartero electrónico si vos préstamo disfruta entelequia concedido. Si ahora mismo es así, recibirás la pasta en tu percatarse en tan único 10 créditos por internet créditos online.
Importante gente se concibe mi interrogación. Las inversiones en estadísticas muestran en comparación a los préstamos rápidos se están volviendo cada vez más notorios sobre nuestro gente. Está totalmente justificado. Las instituciones no bancarias, en comparación a rubro generan, extienden una influencia inseparable bajo la mayoría de los paisanos formados en comparación a llevan consigo mucho más ahora disminución inconvenientes financieros. Desafortunadamente, nanay sabes afirmar esto sobre las bancos. Dichas instituciones poseen requisitos sumamente estrictos. No está necesidad de entes en comparación a poseen sus ningún problema financieros, no obstante saben perfectamente que su calor de crédito bancario, extranjera o polaca, definitivamente yacerá rechazada. Todo esto significa que aquellos préstamos rápidos se se hallan Mejores Creditos Gratis Creditos rápidos.
Incontable multitud se descubre esta interrogación. Las inversiones en estadísticas publican en comparación a las préstamos rápidos se están volviendo gran cantidad de populares arriba nuestro gente. Está enteramente fundado. Rubro instituciones embargo bancarias, que las inversiones en generan, extienden esta es una influencia amante con todos existen hoy en dia paisanos adultos que llevan consigo aumento o menos inconvenientes financieros. Desafortunadamente, de ningún modo tomas manifestar esto cerca de existen hoy en dia bancos. Dichas instituciones cobran requisitos bastante estrictos. De ningún modo hay necesidad sobre elementos en comparación a tienen sus barreras financieros, sin embargo saben perfectamente que la solicitud de crédito bancario, forastero o polaca, definitivamente yacerá rechazada. Todo esto quiere decir en comparación a los préstamos rápidos se se hallan Préstamo online mejores Prestamos online.
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Leading clubs support in home country and rest of the world.
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‘Most affectionately, A. Hitler’: The platinum watch
given to Eva Braun by Nazi leader just months before start of Second World War
Adolf Hitler gave watch to Eva Braun for 27th birthday on February 6, 1939
Found by Spiegel researchers at Gallery of the Modern in Munich, Germany
Braun had secret relationship with Hitler in 1930s and they
married in 1945
But the couple committed suicide one day later as enemy
forces closed in
By Mark Duell
Published: 02:15 BST, 29 January 2013 | Updated: 04:13
BST, 29 January 2013
e-mail
49
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comments
This is the platinum watch given by Adolf Hitler to his mistress Eva Braun for
her 27th birthday.
The Eszeha watch was engraved with ‘Zum 6.2.1939 herzlichst A.
Hitler’ (‘On 6 February 1939, most affectionately, A.
Hitler’) with a registration code of 86439 and had been hidden in a Munich
museum.
It was found at the Pinakothek der Moderne (Gallery of the Modern) by
researchers with Der Spiegel (The Mirror) magazine, stored together with
other valuable Nazi objects hidden from the public.
From the past: The Eszeha watch (left) belonging to Eva Braun (right) had been hidden at a Munich museum
Miss Braun met the Nazi leader through Heinrich Hoffman, whom she worked for as an assistant.
He became Hitler’s personal photographer and the couple
had a secret romance in the 1930s.
Hitler’s mistress joined him in Berlin towards the
end of the war and they married on April 29 1945, before committing suicide together the next day – to avoid being
captured by enemy troops.
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Miss Braun was born in 1912 in Munich and she attended a
convent school. The relationship with Hitler was kept secret until after the Second World War had finished in 1945.
It comes as Angela Merkel had to choose what to do with her office rug
after it was found to be part of a collection of
treasures looted by wartime air force chief and deputy Fuehrer Hermann Goering.
Gift: The watch from Hitler (left) was engraved (right) with ‘On 6 February
1939, most affectionately, A.
Hitler’
Secret relationship: An undated photo of Adolf Hitler
(left) and his mistress Eva Braun (right) while dining
The rug in the German Chancellor’s office was discovered by Der Spiegel journalists writing about
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Mrs Merkel was said to be furious at the embarrassing revelation, coming as it
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The rug was said to be one of more than 600 objects that
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that Goering and others amassed for themselves during the war.
Also found in the Pinakothek der Moderne museum were many possessions of Goering, such as platinum and
gold cufflinks, a ring with diamonds as well as a golden cup for champagne.
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500 เกม การเดิมพันเกม
สล็อตออนไลน์ ที่เราคัดสรรมาอย่างดี จากค่ายที่ได้รับความนิยม และหวยออนไลน์ ที่มีอัตราจ่ายสูงกว่าเว็บอื่น เพียงแค่เดิมพันกับทางเว็บยูฟ่าเจซี มีทุกอย่างครบจบในเว็บเดียวSiamlotto หวยรายวัน หรือ Slotto ออกแบบมาเพื่อคอหวยโดยเฉพาะ หวยกัมพูชาที่มีให้แทง ให้ลุ้นรับเงินทุกวัน
ลุ้นผลหวยไปพร้อมๆกัน ผ่านระบบการแทงหวยออนไลน์ ผ่านสัญญาณภาพ ถ่ายทอดสดการออกรางวัลแบบสดๆ
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Siam Lotto คือ มิติใหม่ของคนชอบเล่นหวย บริการดีๆจาก UFABET ที่เปิดให้เหล่าคนที่ชื่นชอบเล่นหวย สามารถเข้ามาเดิมพัน หรือแทงเลขเด็ด เลขดัง ปังๆ ผ่าน Siam Lotto ในรูปแบบหวยออนไลน์ ที่ท่านสามารถแทงหวยผ่านโทรศัพท์มือถือจากที่ไหนก็ได้
ไม่ต้องเดินทางไปแทงกับเจ่ามือ ให้เสียเวลา แถมเปิดให้คอหวยได้แทงกับทุกวันแบบไม่มีวันหยุด ไม่ต้องรอต้นเดือน หรือกลางเดือน เหมือนสลากกินแบ่งรัฐบาลไทย จึงทำให้ Siam Lotto ได้รับความนิยมเป็นอย่างมาก จนเหล่าผู้ที่คลั่งไคล้ในการแทงหวยเข้ามาแทงหวยออนไลน์ Siam Lotto
เป็นจำนวนมาก นอกจากนี้ Siam Lotto ยังมีอัตราการจ่ายเงินรางวัลที่สูงถึง บาทละ 900
บาท และ Siam Lotto ยังเปิดให้เหล่าคอหวยทั้งหลายได้แทงหวยกันอย่างเต็มที่ จุใจไปเลย
หมดปัญหา เจ้ามือล็อคเลข อั้นเลข แน่นอน หากท่านแทงหวยที่ Siam Lotto
โดย Siam Lotto นั้นจะมีรูปแบบการแทง ที่เข้าใจง่าย ไม่ซับซ้อน
โดยจะมีรูปแบบการเดิมพันต่างๆ คล้ายกับการแทงหวยใต้ดินนั่นเอง
โดยจะมีรูปแบบดังนี้
เลขบน / TOP(A) รูปแบบการแทงตัวบน
เลขล่าง / Bottom (B) รูปแบบการแทงตัวล่าง
เลขโต๊ด / Roll (C) รูปแบบการแทงโต๊ด
กล่อง / Box รูปแบบการแทงตัวกลับ
แทง 19 ประตู / 19 door รูปแบบการแทง
19 ประตู
ซึ่งหากท่านเลือกรูปแบบที่จะเดิมพันได้แล้ว ก็ให้ใส่ชุดตัวเลขที่ท่านเตรียมมา
พร้อมใส่เงินเดิมพัน โดย Siam Lotto นั้น สามารถเดิมพันเริ่มต้นขั้นต่ำเพียง 10 บาทเท่านั้น หลังจากท่านใส่จำนวนเงินที่เดิมพันเรียบร้อยแล้ว ให้กดยืนยัน แล้ว Siam Lotto ประกาศผลรางวัลในเวลา 20.00 นาฬิกา ได้เลย
โดย ทาง Siam Lotto ยังมีบริการถ่ายทอดสดการประกาศผลรางวัลแบบเรียลไทม์ ให้เหล่าคอหวยสามารถร่วมลุ้นไปพร้อมกันได้อีกด้วย
ซึ่งเงินรางวัลแต่ละรูปแบบการเดิมพัน จะมียอดสูงต่ำ แตกต่างกันไป โดยอัตราจ่ายเงินรางวัล แต่ละรูปแบบการเดิมพัน มีดังนี้
3 ตัวบน อัตราจ่ายอยู่ที่บาทละ 900 บาท
3 ตัวโต๊ด อัตราจ่ายอยู่ที่บาทละ 225 บาท
3 ตัวล่าง อัตราจ่ายอยู่ที่บาทละ 140 บาท
2 ตัวบน อัตราจ่ายอยู่ที่บาทละ 90 บาท
2 ตัวล่าง อัตราจ่ายอยู่ที่บาทละ 90 บาท
2 ตัวโต๊ด อัตราจ่ายอยู่ที่บาทละ 15 บาท
1 ตัว/วิ่งบน อัตราจ่ายอยู่ที่บาทละ 3 บาท
1 ตัว/วิ่งล่าง อัตราจ่ายอยู่ที่บาทละ 4 บาท
ซึ่งหากท่านได้เห็นอัตราจ่ายเงินรางวัลของ Siam Lotto
แล้วคงจะไม่สงสัยกันเลยว่าทำไม เหล่าคอหวยถึงให้ความสนใจเป็นจำนวนมาก นั่นก็เพราะมีการเปิดให้แทงทุกวัน ไม่เว้นวันหยุด แถมเดิมพันขั้นต่ำเพียง 10 บาท แต่สามารถได้รับเงินรางวัลสูงสุด ถึงบาทละ 900 บาทเลยทีเดียว
นอกจากนี้ Siam Lotto ยังเปิดให้ท่านสามารถแทงได้ทุกเลข ไม่มีการอั้นเลข หรือล็อคเลขแน่นอน นอกจากนี้ยังไม่ต้องเสียวลาเดินทางไปแทงกับเจ้ามือ เพราะ
Siam Lotto เป็นหวยออนไลน์ ที่เปิดให้ท่านสามารถแทงจากที่ไหนก็ได้ เพียงแค่โทรศัพท์มือถือ ตลอด 24 ชั่วโมง
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За целите на изследването
учените са набрали повече от 600 жени с
наднормено тегло, които успешно
са отслабнали в предишно проучване.
Те казали на жените, че трябва
да се упражняват по 30 минути на ден, шест дни в седмицата,
в противен случай теглото им ще бъде възстановено в края на 12-те седмици.
От тези жени 189 заявили, че
се упражняват по стандартен начин,
съобразен със седмичните им навици.
Останалите обаче се упражнявали на случаен принцип по един път всеки ден в продължение на 30
минути в едно от четирите различни времена: 9:
30 ч., 13:30 ч., 17:30 ч. или 21:30 ч.
Изследователите проверили жените четири,
шест и дванадесет седмици по-късно и установили, че сред жените,
които се упражнявали последователно по време на изследването, тези, които се упражнявали по едно и също време всеки ден,
успешно поддържали загубата на тегло.
За разлика от тях, жените, които са се упражнявали в произволно време всеки ден, или
са възстановили теглото си, или са
запазили загубата на тегло.
“Времето на упражненията може да има важен ефект върху дългосрочното поддържане на теглото”, пишат изследователите.
“[Н]аправихме демонстрация, че случайните упражнения, за разлика от последователните упражнения, нарушават дългосрочното поддържане на теглото.”
Въпреки че проучването не е имало за цел
да докаже причината и следствието,
изглежда, че последователните упражнения в определено време могат да помогнат за намаляване на риска от рецидив, така
че да продължите пътя си към отслабване.
Ако сте готови да се включите
в програмата за определяне на времето на деня, но не искате да прекарвате целия си ден в упражнения, имаме няколко идеи,
които ще ви свършат работа.
Пазете се от гурутата на
“най-доброто време за упражнения”
Изборът на време за упражнения
е по-важен, отколкото си мислите.
Например, ако сте правили сутрешното си кардио в
събота, е по-малко вероятно да се
придържате към него, когато графикът ви стане по-натоварен.
Изследователката на упражненията Денис Мюлер-Пифер от университета в Берн, Швейцария, е установила, че ползите от сутрешните упражнения продължават по-дълго, отколкото бихте очаквали,
а ползите от вечерните упражнения продължават по-дълго, отколкото бихте
очаквали – което означава, че ако правите само едното, може да пропуснете добри резултати.
За да постигнете най-добри резултати, правете необходимото,
за да се упражнявате винаги, когато
можете, “независимо дали е сутрин, вечер или по всяко време на деня”, казва Мюлер-Пифер.
Ако трябва да правите упражнения в определено време, изберете едно
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За целите на проучването изследователите са анализирали данни от проучването Weight Loss Maintenance Trial, в което са участвали 275 възрастни, които са
успели да намалят теглото си на първо място и са го запазили
поне една година.
Според изследователите,
когато участниците сами са съобщили на изследователите кога точно са правили упражнения, колкото по-често са правили
упражнения, толкова по-малко се
е увеличавал общият процент на телесните им мазнини през четиригодишния период на изследването.
Упражненията се правят три до
пет пъти седмично (поне по 30
минути всеки път) и се разпределят през цялата седмица, а не
наведнъж.
С други думи, колкото по-често тренирате в рамките на
един ден, толкова по-малка е вероятността да наблюдавате увеличаване на теглото си с течение на времето,
независимо от това колко дълго го правите,
установява проучването.
Експертите по отслабване от години включват резултатите от проучването в
собствените си съвети, според водещия автор на
проучването Ан Ханрати от
Университета на Мейн.
“Това е добре да се знае”, казва тя
в изявление. “То ви позволява да знаете кога се упражнявате и кога трябва да се упражнявате, а не просто да се опитвате да го правите през цялото време.”
Резултатите от проучването съвпадат с предишни изследвания,
които установяват, че упражненията
за определен период от време водят до трайна промяна
в организма ни, казва д-р Ричард Кравиц, директор на програмата за
упражнения и хранене в Калифорнийския университет в Дейвис.
“Ако се упражнявате последователно в продължение на, да речем, 30 минути, тогава ще видите ползи”, казва Кравиц.
“Ще видите, че тялото ви реагира на тези упражнения и ще настъпят някои физиологични промени в начина, по който тялото ви реагира на стреса и всичко останало.”
Упражнения = повече овес, по-малко закуски
Когато се опитвате да отслабнете, трябва да се храните с добре балансирана диета, съдържаща протеини, въглехидрати и здравословни мазнини.
Според клиниката “Майо” идеалната ви диета
трябва да включва около 45-65% от общия дневен прием на калории от въглехидрати, 30-45% от мазнини и 15-25% от протеини.
В допълнение към пълноценното хранене е необходимо
и да спортувате, за да свалите
нежеланото тегло.
В ново проучване, публикувано в списание JAMA Internal Medicine, една група изследователи
сравнява резултатите от отслабването на двама души
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В проучването изследователите преглеждат данните на
125 възрастни, които са свалили средно 17 килограма чрез четиримесечна програма за отслабване.
Участниците са били помолени да правят
упражнения по различно време всяка седмица, включително сутрин, следобед и вечер.
Участниците са били инструктирани да се
упражняват в продължение
на минимум 45 минути поне три дни в седмицата.
През целия четиримесечен период
всички са имали приблизително еднакви нива на активност и изследователите са успели да проучат как времето
за упражнения е повлияло на резултата.
В крайна сметка изследователите стигат до заключението, че тези, които изобщо не са
се опитвали да правят упражнения, са загубили най-много тегло – почти 4 килограма – за четиримесечния
период на изследването. Тези, които
се опитвали да правят упражнения всеки ден
и се упражнявали сутрин, отслабнали най-малко, а тези, които се упражнявали вечер, отслабнали най-много.
Но как да изберете най-подходящото време от деня за тренировка?
За някои хора първото нещо, което им идва на ум, е да изберат времето, когато се чувстват
най-енергични, но това може да не е най-доброто
време. “Ние не гледаме само непосредствената крайна цел”, казва Брайс
Рийд, регистриран диетолог и говорител на Академията
по хранене и диететика. “Разглеждаме ползите в дългосрочен план.”
За най-подходящото време за упражнения трябва да помислите каква е конкретната ви
цел: подобряване на енергийните нива
и стимулиране на метаболизма, отслабване или
поддържане на здравословно телесно тегло.
“Всъщност има много доказателства, които сочат, че времето, в което се упражняваме, може да е по-важно от количеството упражнения, които извършваме”, казва Рийд.
По-добре ли е сутрин, отколкото по друго време?
“Изследванията показват, че по-нискокалоричната закуска може да подобри енергията и концентрацията по-добре от по-висококалоричната закуска”,
обяснява д-р Карл Джеймс, ендокринолог
от клиниката “Майо”. “Но физическите упражнения могат да осигурят по-специфична полза.”
Това е така, защото упражненията, които се правят
първо сутрин или късно вечер, обикновено карат тялото ви да изразходва повече калории под формата на топлина, казва
д-р Джеймс. Така че сутрешната
тренировка би могла да помогне за загубата на мазнини и композицията на тялото, докато следобедните или вечерните тренировки обикновено ускоряват метаболизма,
като ви помагат да изгаряте повече мазнини, докато спите.
“Сутринта може да предложи по-добро време от други времена, но други могат да предложат по-добро време от сутринта”, казва д-р Джеймс.
Освен това, ако не се упражнявате по това
време, може да преядете по-късно.
“Сърцето е сложен орган и ритъмът му се променя през деня”, обяснява Роза М.
Дюран, кардиолог и говорител на
Американската асоциация за сърдечни заболявания.
С напредването на възрастта този модел става по-ритмичен и
редовен с течение на времето. Упражненията, като ходене или друга
аеробна дейност, карат сърцето да бие по-бързо и допълнително засилват автоматичния му
ритъм, което означава, че сърцето бие по-редовно
през деня, което помага
да се регулира количеството кръв, което изпомпва, и
да се поддържа циркулацията на кръвта към мозъка
и други жизненоважни органи.
А ето защо е важно да поддържате този ритъм през целия ден: “Когато сърцето бие по-често, имате повече време да изпомпвате повече кръв, а ако добавите и физически упражнения, получавате повече кислород в тялото си”, казва Дюран.
Сваляне на килограми и задържане на теглото
За целите на проучването изследователите
анализират данни от 20 000 възрастни,
мъже и жени, с индекс на телесна маса между 30 и
50 и умерено или високо кръвно
налягане. По време на средно 12-годишно проследяване хората в проучването
са били разпределени в една от трите групи: редовни упражнения по всяко време
на деня, редовни упражнения в определено време или без упражнения.
(Сара Ларимър/Getty Images)
Участниците били помолени да правят упражнения по
30 минути на ден, пет дни в седмицата.
Въпреки че всички участници имали сравнително сходни
диети за отслабване, хората, разпределени в групата,
която се упражнявала в определено време, отслабнали средно
с над 15 килограма по-малко от тези, които се упражнявали по собствено време, и имали
по-голяма вероятност да запазят теглото си,
отколкото другите групи.
“За тези, които имат заседнал начин на живот, винаги е добра идея да се упражняват”, казва Дюран.
Ако обаче ви е трудно да
се придържате към упражненията през деня,
упражненията в определено време изглеждат добър вариант.
Как да се упражнявате в определено време
Когато упражненията не са ви по сърце и предпочитате да се
упражнявате, когато е най-малко вероятно да
бъдете прекъснати от активна почивка, може да включите някои от следните действия:
– Събудете се малко по-рано от обикновено.
– Облечете тренировъчни дрехи, преди да
си легнете предишната вечер.
– Направете нещо преди да си легнете, за да раздвижите кръвта.
– Изяжте малка закуска, преди
да започнете
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“Nejjednodušší způsob, jak zhubnout, je nejíst,”
vysvětluje Lisa Hayim, MS, RD, zakladatelka The WellNecessities, webových stránek o výživě a
wellness pro ženy. “Ale když to řeknete, neznamená to, že můžete spát, vynechávat cvičení nebo jíst, na co máte chuť, navždy a bez následků.”
Přesto dodává, že pouhé vyřazení určitých potravin – ať už jde o maso,
mléčné výrobky nebo něco jiného – vám může
pomoci rychleji shodit kila. A plánování a příprava jídla,
ne nepodobné tomu, jak se připravujete na náročný den v práci, vám pomůže vyhnout se pasení během dne,
takže je méně pravděpodobné, že sáhnete po nezdravých variantách.
“Když si jídlo naplánujete a budete se ho držet, bude snazší nechat si nějaké jídlo na talíři,”
říká Hayim.
1. Důsledně snídejte každé ráno
Snídat velké jídlo hned ráno vám může pomoci rychleji zhubnout.
Studie v časopise American Journal of Clinical Nutrition publikovaná v červenci 2019 zjistila,
že lidé, kteří snídali, snědli později během dne méně kalorií.
Zpráva také zjistila, že jedinci, kteří snídani vynechali, naopak s větší pravděpodobností snědli více kalorií po zbytek dne.
Podle odborníků je klíčové jíst vyváženou snídani, která
zahrnuje bílkoviny, celozrnné výrobky a zdravé tuky.
“Výzkumy hovoří jasně: snídaně snižuje riziko nadměrného přibírání na váze a může vám pomoci časem zhubnout,” vysvětluje Hayim.
“Nejdůležitější součástí zdravé snídaně je to, že ke každému jídlu musíte sníst nějaké bílkoviny.”
Zde jsou nejlepší snídaně, na které odborníci přísahají.
Snídaňový wrap se špenátem a vejci
Podává se: 1: 1
Doba přípravy: 5 minut
Doba přípravy: 8 minut
Výživové údaje na jednu porci: Složení: 329 kalorií; 20,4
gramů tuku; 21 gramů sacharidů; 5 gramů bílkovin; 32 gramů vlákniny.
2. Najděte si partnera na cvičení nebo cvičební hodinu,
která vás bude motivovat.
Podle studie zveřejněné v září 2019
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Για να βεβαιωθείτε ότι βρίσκεστε στο σωστό δρόμο, κάντε στον εαυτό σας τις ακόλουθες
ερωτήσεις και χρησιμοποιήστε τις συμβουλές που σας βρίσκουν σύμφωνο:
Κάνετε τις δραστηριότητες που σας ευχαριστούν;
“Όχι, σίγουρα όχι”.
Αυτή είναι μια συνηθισμένη παρανόηση.
Η άσκηση δεν χρειάζεται να είναι επίπονη και “σκληρή” ή εξαντλητική.
Αν δεν μπορείτε να μπείτε στον κόπο να παρακολουθήσετε ένα μάθημα γυμναστικής στο γυμναστήριο, για παράδειγμα,
τότε μπορείτε πάντα να περπατάτε στη γειτονιά σας για 10 λεπτά,
τέσσερις φορές την εβδομάδα. Όπως καλύψαμε πρόσφατα στη λίστα
με τις καλύτερες ασκήσεις για απώλεια βάρους, δεν χρειάζεστε κανένα φανταχτερό εξοπλισμό ή
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Αν όμως μισείτε τη μετακίνησή σας, ίσως είναι προτιμότερο να ξοδεύετε το χρόνο σας στο δρόμο για τη δουλειά καίγοντας θερμίδες παρά στο τρένο κάνοντας γυμναστική για
μια ώρα.
Κάνετε κακό και στον εγκέφαλό σας!
Φυσικά, η άσκηση δεν θα βλάψει τον εγκέφαλό σας (εκτός αν την κάνετε βλακωδώς).
Στην πραγματικότητα μπορεί να
βελτιώσει την εγκεφαλική σας δύναμη
και τη μνήμη σας με τρόπους που μπορεί να μην είναι άμεσα εμφανείς.
Για παράδειγμα, τα φημισμένα
οφέλη της άσκησης:
Μπορεί να προστατεύσει από χρόνιες ασθένειες που μπορούν να περιορίσουν
τη γνωστική σας λειτουργία, όπως η υψηλή αρτηριακή πίεση, η άνοια,
η κατάθλιψη και ακόμη και οι καρδιακές
παθήσεις
Μπορεί να βελτιώσει τον τρόπο με τον οποίο ο εγκέφαλός σας επεξεργάζεται
τις πληροφορίες – και ακόμη και να ενισχύσει τη δύναμή του να λειτουργεί ως κέντρο μνήμης
Μπορεί επίσης να συνδεθεί με βελτιωμένη διάθεση
και μείωση του στρες.
Το “πιο δύσκολο”, “πιο σκληρό”
και “άβολο” δεν χρειάζεται να σημαίνει “εξαντλητικό”
Με τον όρο “σκληρότερο”, “πιο σκληρό” και “άβολο”,
εννοούμε να ιδρώνετε, να γκρινιάζετε και να βογκάτε.
Όλα αυτά τα πράγματα είναι μέρος της άσκησης.
Αν όμως δεν θέλετε να “ιδρώσετε” ή να βγάλετε ήχο “bruh”, τότε σκεφτείτε το εξής:
Το γρήγορο περπάτημα για 10 λεπτά τέσσερις φορές την εβδομάδα είναι η ιδανική
δραστηριότητα για αρχάριους, ενώ
η αερόβια γυμναστική στο νερό για 30 λεπτά μερικές φορές την εβδομάδα είναι ιδανική για όσους βρίσκονται σε καλή φυσική κατάσταση.
Μπορείτε πραγματικά να τρώτε υγιεινά όλη την ώρα;
Μερικές φορές, είναι πιο εύκολο να ακολουθήσετε τις παραδοσιακές συμβουλές: Να τρώτε υγιεινά και να προσέχετε τι
τρώτε. Ωστόσο, αν θέλετε να διατηρήσετε ή ακόμη
και να χάσετε βάρος, υπάρχουν
I ricercatori si sono concentrati su 20 adulti iscritti a uno studio sulla perdita di peso.
A metà dei partecipanti è stato assegnato un orario e un’attività preferita, come il jogging o la bicicletta, per fare esercizio.
All’altra metà, invece, è stata data una raccomandazione di tempo generale, come esercitare almeno
cinque giorni alla settimana o 45 minuti al giorno.
La settimana successiva, entrambi i gruppi si sono allenati
più o meno alla stessa ora prevista. Ma coloro a cui era stata
assegnata un’attività specifica con cui allenarsi hanno riferito
di farlo più spesso e più a lungo rispetto alle persone a cui era stata data una raccomandazione generica sul tempo.
Come scrivono gli autori dello studio, “il programma di esercizio coerente può contribuire a ridurre le discrepanze che si osservano comunemente nel livello di esercizio auto-riferito e misurato oggettivamente”,
ovvero la quantità di attività fisica svolta durante la
giornata. Inoltre, aggiunge lo studio, attenersi a un programma può rendere
più facile l’esercizio fisico regolare nel tempo.
Le linee guida per l’esercizio fisico del CDC raccomandano agli adulti di
praticare ogni settimana 150 minuti di attività aerobica di intensità moderata, come
camminare a passo svelto, andare in bicicletta, nuotare o ballare, e due o
tre giorni alla settimana di esercizi di resistenza come flessioni, affondi o squat.
Si tratta di un periodo di tempo piuttosto consistente,
che potrebbe richiedere anni di esercizio costante a molte persone.
“Non è necessario andare in palestra”, afferma Lisa Batton,
Ph.D., psicologa clinica ed esperta di obesità presso l’Università della Georgia.
“Si può camminare. Si può saltare la corda. Ci sono tanti modi per divertirsi e mantenersi attivi”.
Quindi, se vi sentite demotivati a fare esercizio fisico e
non riuscite a farlo con costanza ogni giorno, scegliete un momento in cui vi piacerebbe farlo
e andate avanti.
E come si può vedere nel grafico sottostante, se si
distribuiscono gli allenamenti, si può perdere più peso.
In uno studio pubblicato su JAMA Internal Medicine nel
2017, i ricercatori hanno seguito un gruppo di quasi 1.200 persone obese che avevano
perso in media 30 chili da quando avevano completato un trial
di perdita di peso tra il 2005 e il 2011.
I partecipanti allo studio sono stati classificati
come segue: Persone che facevano attività fisica almeno tre volte alla settimana per meno di 45 minuti in totale (questi erano i partecipanti
che hanno finito per mantenere una perdita di peso); coloro che facevano attività fisica per almeno 45 minuti al giorno almeno due volte alla settimana;
e coloro che facevano attività fisica tra i 45 e i 60 minuti al giorno almeno tre giorni
alla settimana.
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Οι ερευνητές συνέκριναν την απώλεια βάρους και τις συνήθειες
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