The human body, even at rest, consumes a lot of energy. Energy consumption during physical and mental labor increases several times. The body replenishes its strength from the consumed varied and thus nutritious food. The science of rational (proper) nutrition has proven that it is best for a healthy person to eat mixed food, that is, consisting of various products of animal and plant origin. The more varied the foods, the healthier the food. It ensures the normal functioning of the body, high working capacity and longevity. The plant and animal products from which food is prepared consist mainly of various proteins, fats, carbohydrates, vitamins, minerals and water. They are all necessary, but highest value have proteins, minerals, vitamins and water. Their lack leads to disease. His health depends on how and what a person eats from the very first days of his life.
Fifty-odd years ago, the great Russian scientist I.P. Pavlov, receiving Nobel Prize, began his response speech with the following words: "It is not for nothing that concern for daily bread dominates over all phenomena of human life." Is there any need to prove all the profound wisdom of these words? Everyone knows that improper nutrition, systematic malnutrition leads to depletion of the body, to disease.
Throughout his life, everyone experiences a feeling of hunger to a greater or lesser extent. Even a slight sensation of it disrupts the normal vital activity of the whole organism: weakness, headache, absent-mindedness, irritability appear, and mood spoils.
Consequently, systematic daily timely nutrition is the first vital need. Moreover, if food is cooked deliciously, served and presented appetizingly, it is s. eaten with pleasure, absorbed by the body as much as possible. It is not important to eat a lot, but it is important to assimilate the eaten as much as possible. IP Pavlov in his famous lectures "On the work of the main digestive glands", in the message "On the relationship of physiology and medicine to digestion issues" and in other works expounds his views on the conditions necessary for food to become a pleasure. Explaining the miraculous adaptability of the digestive glands to the type of food, I. P. Pavlov poses the question: "What is it in food that cannot be reproduced artificially?" And he replies: "It is clear that there can be nothing special in food, but there is something in this whole process: this is a mental moment - the enjoyment of food." The works of the outstanding scientist contain many interesting statements about the meaning of appetite, taste, smell and appearance food, about the diet, about physiological role a certain order of dishes. IP Pavlov calls all these elements "complex hygiene of interest in food."
Resting metabolism is a basic level of metabolism. Basal metabolism is the most important factor affecting weight. The basal metabolic rate determines the metabolic rate at rest and determines how much energy a person spends daily in the absence of intense physical activity... Depending on the characteristics of the work of the human body, his body can consume up to 1200 to 3100 kcal / day. Resting should be understood not only as a lack of physical activity, but also maintaining a standard body temperature. However, even when a person is asleep, his body is functioning and using energy. The most energy-intensive process is digestion. When food is broken down, 40% of all energy is consumed. The process of breaking down food not only consumes, but also releases the necessary energy, which is used to ensure the functioning of internal organs: heart, lungs, kidneys, liver, intestines, muscles, etc. With an excessive accumulation of calories that are not converted into energy, they are accumulated in the body in reserve, while the metabolic rate decreases, disrupting the entire metabolic system.
Metabolic scheme
What is BOV?
Resting metabolism expends its energy to keep the body alive, and baseline energy expenditure can be measured using the heat generated by the body. The basal metabolic rate (BOV) is very important for maintaining the correct weight, therefore this indicator decreases with age, which is due to a decrease in muscle mass... However, the increase in muscle mass does not affect the rate of CWB. The energy expended to maintain body temperature and activity has the greatest impact on CWA.
When calculating BOV, it is necessary to take into account the presence of fatty deposits, which are formed in people in different ways. The fat layer is consumed by the body in the absence of another source of energy, due to which weight loss is achieved. A slow metabolism affects weight, so levels are essential for weight loss. Various factors affect the level of basic metabolism: gender, muscle mass, height and age of a person. Basal metabolism is the amount of calories that are consumed by the body in a state of inactivity and ensure the vital activity of the body, in particular, the internal organs and maintain a stable temperature. That is, this is the baseline that is burned by the body when it is inactive (for example, sitting on the couch).
Many people talk about metabolism as a muscle or organ that they can control in some way. In reality, metabolism is a series of chemical processes that convert calories from food into energy to sustain life, and this happens in every cell of your body.
Your resting metabolic rate, or basal metabolic rate, is determined by how many calories your body burns while you are doing nothing.
The human body needs energy at rest to maintain its own life - for breathing, circulation and digestion of food. Have different types tissues have different needs and require different amounts of calories to function. The vital organs - the brain, liver, kidneys and heart - account for about half of the energy produced. And on adipose tissue, digestive system and muscles - everything else.
2. You burn the most calories at rest.
Your body burns calories:
- at rest (basal metabolism) - the energy received is used for the functioning of the body;
- in the process of assimilating food (known thermal effect);
- with physical activity.
According to research, most of the calories per day you burn at rest during metabolic processes. On physical activity, in comparison with basal metabolism, accounts for a small part of energy expenditure - from 10 to 30% (if you do not play sports professionally or your work does not require heavy physical labor). About 10% of energy is spent on the digestion of food.
On average, basal metabolism accounts for 60 to 80% of total energy expenditure. Of course, this is not all, but in combination with the energy consumption for food processing, it turns out to be almost 100%. Therefore, it is not surprising that physical exercises lead to statistically significant, but small changes in weight.
Alexey Kravitz, neurobiologist at the National Institute of Health
3. The metabolic rate can vary greatly from person to person, and researchers don't understand why.
It's true that the metabolic rate of two people of the same height and body size can be very different. While one can eat anything in huge quantities and his weight will not change in any way, the other has to carefully calculate calories in order not to gain extra pounds... But why this happens, no scientist can say for sure: the mechanism of metabolic control is not fully understood.
Thomas Kelley / Unsplash.comHowever, the researchers found indicators that affect metabolic rate: the amount of muscle and fat tissue in the body, age and genetics (although it is also not entirely clear why some families have a higher or lower metabolic rate).
Gender also matters: women of all ages and builds burn fewer calories than men with the same parameters.
It is not possible to easily and accurately measure the metabolic rate. There are special tests available, but they are unlikely to guarantee a perfect result. Accurate measurements require expensive equipment such as metabolic chambers.
To roughly calculate your metabolic rate, you can use one of the online calculators (like this one). This will tell you how many calories you need to consume per day to keep your weight constant.
4.The metabolism slows down with age
This happens gradually and with everyone, even if the ratio of muscle to fat tissue remains the same. When you are 60, you will burn fewer calories at rest than at 20. The researchers note that a gradual slowdown in metabolism begins at the age of 18. But why does the need for energy decrease with age, even if all other indicators remain the same? Scientists cannot answer this question.
5. You cannot significantly speed up your metabolism for weight loss
Everyone is constantly talking about how you can speed up your metabolism in order to lose weight: play sports and build muscle mass, eat certain foods, take supplements. But it's actually very difficult to do.
Some foods really can, for example coffee, chili peppers, hot spices. But the change will be so minor and short-lived that it won't have any effect on your waistline.
Building muscle is a more potent option. The more muscle and less fat, the higher the metabolic rate. This is because muscles require more energy at rest than adipose tissue.
If you can gain muscle mass and reduce body fat through exercise, your metabolism will accelerate and you will burn calories faster.
But this is only half the battle. You will have to overcome the natural urge to eat more, which comes with the accelerated metabolism. Many people succumb to the hunger that comes after a hard workout, and as a result they build not only muscle, but also fat. In addition, many find it difficult to train necessary to maintain the gained muscle mass.
Scott Webb / Unsplash.com It is foolish to believe that you can completely control your metabolism. If you are able to influence him, it is on a modest scale. And this will require persistence.
Speed up your metabolism is not easy, but slowing it down is much easier - with programs for quick loss weight. Diets have the strongest effect on metabolism, but unfortunately not as much as we would like.
For years, scientists have been researching a phenomenon called metabolic adaptation, or adaptive thermogenesis. When people lose weight, their basal metabolic rate slows down quite significantly. It is clear that the metabolism should slow down a little, since losing weight involves losing muscle mass, the body becomes smaller, it does not require as much energy as it used to. But the researchers found that the metabolic rate slows down to a much greater extent, and this effect is not only associated with a change in body composition.
In the latest study on this topic, the results of which were published in the journal Obesity, scientists from National Institute health participants examined the participants of the reality show The Biggest Loser. By the end of the show, all the participants lost a lot of kilograms, so they were ideal for researching what happens to the body with significant weight loss in a short period of time.
Scientists studied a number of indicators - body weight, fat, metabolism, hormones - at the end of a 30-week competition in 2009 and six years later, in 2015. Although all the participants had lost a lot of weight by the show's finale through exercise and diet, after six years, their volumes have largely recovered. Of the 14 participants in the show, 13 people returned their weight back, while four of the contestants began to weigh even more than before participating in the show.
During the study period, participants' metabolism slowed significantly. Their bodies burned an average of 500 calories less each day than would be expected given their weight. This effect was observed even after six years, despite the fact that most of the participants gradually gained the lost pounds.
Sandra Aamodt, a neuroscientist and author of Why Diets Usually Don't Work, attributes this to the body’s special defensive response to maintain weight in a certain habitual range.
After you gain weight and hold it for an extended period of time, your body gets used to its new size. When weight falls, small changes in hormone levels in the brain slow down the metabolism. At the same time, the feeling of hunger increases and the feeling of satiety from food decreases - it seems that the body is trying with all its might to return back to its usual weight.
In a study of the participants in the show The Biggest Loser, scientists found that each of them had a decrease in the concentration of the hormone leptin. Leptin is one of the main hormones that regulate hunger in the body. By the end of The Biggest Loser, the contestants had almost completely depleted their leptin stores and were constantly feeling hungry. In six years, their leptin stores recovered, but only to 60% of their original pre-show levels.
Most people have no idea how dramatic metabolic changes can be after weight loss. With weight gain and weight loss, the body does not behave in the same way. He fights much harder to keep his weight off than to stop the gain.
But weight loss does not always lead to a slowdown in metabolism. For example, surgery to change weight does not change leptin levels, nor does metabolic rate.
Moreover, the research with the participants of The Biggest Loser is rather non-standard, so it is not a fact that most other people will experience a similar effect. Indeed, the study involved only 14 people who lost weight solely through fast diets and exercise. This effect of slowing down the metabolism is not observed with gradual weight loss.
7. Scientists cannot fully explain why metabolism slows down
There are several theories on this score. One of the most reliable is explained by the course of evolution. Over the millennia, humans have evolved in environments where they had to cope with frequent periods of malnutrition. Therefore, it can be assumed that many genes have been preserved in the DNA that contribute to the conversion of excess calories into fat. This ability helped humans survive in times of food scarcity and reproduce.
Continuing the thought, we can say that the inability to lose weight today is due to the body's defensive reaction, even though the lack of food in our society has become a rarity.
But not all scientists agree with this theory of the thrifty gene.
If thrifty genes provided a strong selective advantage to survive hunger (famine periods have been frequent throughout history), thrifty genes would spread and become entrenched throughout the population. This means that today we must all have thrifty genes, and then modern society would consist exclusively of overweight people. But even in the societies that are most prone to obesity, such as the United States, there is always a certain number of people, on average about 20% of the population, who remain invariably thin. And if hunger is a prerequisite for the spread of thrifty genes, it is logical to ask how it happened that such a large number people managed to avoid their inheritance.
John Speakman, epigeneticist
Scientists are also trying to better understand metabolic syndrome, which is a complex of metabolic disorders that include high blood pressure and blood sugar levels, a large waist, and abnormal cholesterol and triglyceride levels. When people have these health problems, they are more at risk for chronic diseases, including cardiovascular disease and diabetes. But again, it is unclear how metabolic syndrome works and why some people are more susceptible to it than others.
8. Slow metabolism doesn't mean you can't lose weight.
Weight loss is possible with a slow metabolism. On average, 15% of people with a slow metabolism at the Mayo Clinic lose up to 10% of their own weight and retain a new one.
Anyone looking to lose weight can achieve this goal by changing their lifestyle. It is also important to make adjustments to it that will keep the disease - obesity - under control.
Carissa Gan / Unsplash.com The National Weight Control Registry in the United States examines the habits and behavior of adults who have lost at least 15 kilograms and were able to maintain that weight for a year. The roster currently has over 10,000 members who are regularly polled annually on how they manage to maintain a healthy weight.
These people share several common habits:
- they are weighed at least once a week;
- exercise regularly and walk a lot;
- limit calorie intake, avoid food with high content fat;
- being watched over;
- have breakfast every day.
But everyone eats completely different foods, they plan their diet in different ways. Therefore, it is impossible to say for sure which diet is the most effective. The main thing is to keep track of calories.
In addition, all the people who managed to lose weight made major changes in their lifestyle, were more attentive to their diet and did physical exercise. Of course, many would prefer to think that their weight problems are due to a slow metabolism or any other biological disorder, and not because they are lazy and like to eat. Science confirms: if you really want to lose weight and are willing to put in the effort, you will succeed.
A few words about this article:
Firstly, as I said in the public, this article has been translated from another language (albeit, in principle, close to Russian, but translation is still a rather difficult job). The funny thing is that after I translated everything, I found a small part of this article, already translated into Russian, on the Internet. Sorry for the time wasted. Anyway..Secondly, this is an article on biochemistry! Hence, we must conclude that it will be difficult to perceive, and no matter how you try to simplify it, it is still impossible to explain everything on the fingers, therefore, the vast majority of the described mechanisms can be explained simple language did not, so as not to confuse the readers even more. If you read carefully and thoughtfully, then you can understand everything. And thirdly, the article contains enough terms (some are briefly explained in brackets, some are not, because they cannot be explained in two or three words, and if you start to paint them, the article may become too long and completely incomprehensible). Therefore, I would advise you to use Internet search engines for those words whose meaning you do not know.
A question like: "Why post such complex articles if they are difficult to understand?" Such articles are needed in order to understand what processes in the body take place in a given period of time. I believe that only after knowing this kind of material, you can begin to create methodological training systems for yourself. If you do not know this, then many of the ways to change the body will certainly be from the category of "poking your finger into the sky", i.e. they are clearly based on what. This is just my opinion.
And another request: if there is something in the article that is, in your opinion, incorrect, or some kind of inaccuracy, then please write about it in the comments (or me in LS).
Go..
The human body, let alone an athlete, never works in a "linear" (unchanging) mode. Very often the training process can force him to go to the maximum possible "speed" for him. In order to withstand the stress, the body begins to optimize its work for this type of stress. If we consider just strength training (bodybuilding, powerlifting, weightlifting, etc.), then the first to signal in the human body about the necessary temporary restructuring (adaptation) are our muscles.Muscular activity causes changes not only in the working fiber, but also leads to biochemical changes throughout the body. Strengthening muscle energy metabolism is preceded by a significant increase in the activity of the nervous and humoral systems.
In the pre-start state, the action of the pituitary gland, adrenal cortex, and pancreas is activated. The combined action of adrenaline and sympathetic nervous system leads to: an increase in heart rate, an increase in the volume of circulating blood, the formation in muscles and the penetration into the blood of metabolites of energy metabolism (CO2, CH3-CH (OH) -COOH, AMF). There is a redistribution of potassium ions, which leads to the expansion of the blood vessels of the muscles, narrowing of the vessels of the internal organs. The above factors lead to a redistribution of the body's general blood flow, improving the delivery of oxygen to working muscles.
Since the intracellular reserves of macroergs are enough for a short time, the body's energy resources are mobilized in the pre-start state. Under the action of adrenaline (adrenal hormone) and glucagon (pancreatic hormone), the breakdown of liver glycogen to glucose is enhanced, which is carried by the blood stream to the working muscles. Intramuscular and hepatic glycogen is a substrate for ATP resynthesis in creatine phosphate and glycolytic processes.
With an increase in the duration of work (the stage of aerobic resynthesis of ATP), the decay products of fats begin to play the main role in the energy supply of muscle contraction ( fatty acid and ketone bodies). Lipolysis (the process of breaking down fats) is activated by adrenaline and growth hormone (aka "growth hormone"). At the same time, hepatic "uptake" and oxidation of blood lipids are enhanced. As a result, the liver releases significant amounts of ketone bodies into the bloodstream, which are further oxidized to carbon dioxide and water in working muscles. The processes of oxidation of lipids and carbohydrates proceed in parallel, and the functional activity of the brain and heart depends on the amount of the latter. Therefore, during the period of aerobic resynthesis of ATP, the processes of gluconeogenesis occur - the synthesis of carbohydrates from substances of a hydrocarbon nature. This process is regulated by the adrenal hormone cortisol. Amino acids are the main substrate for gluconeogenesis. In small amounts, glycogen formation also occurs from fatty acids (liver).Passing from a state of rest to active muscular work, the need for oxygen increases significantly, since the latter is the final acceptor of electrons and protons of hydrogen in the mitochondrial respiratory chain system in cells, providing the processes of aerobic resynthesis of ATP.
The quality of oxygen supply to working muscles is affected by the "acidification" of blood by metabolites of biological oxidation processes (lactic acid, carbon dioxide). The latter act on the chemoreceptors of the walls of blood vessels, which transmit signals to the central nervous system, increasing the activity of the respiratory center of the medulla oblongata (the area of the transition of the brain to the spinal cord).
Oxygen from the air spreads into the blood through the walls of the pulmonary alveoli (see figure) and blood capillaries due to the difference in its partial pressures:
1) The partial pressure in the alveolar air is 100-105 mm. rt. st
2) Partial blood pressure at rest - 70-80 mm. rt. st
3) The partial pressure in the blood during active work is 40-50 mm. rt. stOnly a small percentage of oxygen entering the blood is dissolved in plasma (0.3 ml per 100 ml of blood). The main part is bound in erythrocytes by hemoglobin:
Hb + O2 -> HbO2
Hemoglobin- a protein multimolecule, consisting of four completely independent subunits. Each subunit is associated with a heme (heme is an iron-containing prosthetic group).The addition of oxygen to the iron-containing group of hemoglobin is explained by the concept of kinship. The affinity for oxygen in different proteins is different and depends on the structure of the protein molecule.
The hemoglobin molecule can attach 4 oxygen molecules. The ability of hemoglobin to bind oxygen is influenced by the following factors: blood temperature (the lower it is, the better oxygen binds, and its increase contributes to the breakdown of oxy-hemoglobin); alkaline blood reaction.
After the attachment of the first oxygen molecules, the oxygen affinity of hemoglobin increases as a result of conformational changes in the polypeptide chains of globin.
Blood enriched with oxygen in the lungs enters the systemic circulation (the heart at rest pumps 5-6 liters of blood every minute, transporting 250-300 ml of O2). During intensive work, in one minute, the pumping speed increases to 30-40 liters, and the amount of oxygen that is carried by the blood is 5-6 liters.Getting into the working muscles (due to the presence of high concentrations of CO2 and elevated temperature), an accelerated breakdown of oxyhemoglobin occurs:
H-Hb-O2 -> H-Hb + O2
Since the pressure of carbon dioxide in the tissue is greater than in the blood, hemoglobin freed from oxygen reversibly binds CO2, forming carbaminohemoglobin:
H-Hb + CO2 -> H-Hb-CO2
which decays in the lungs to carbon dioxide and hydrogen protons:H-Hb-CO2 -> H + + Hb- + CO2
Hydrogen protons are neutralized by negatively charged hemoglobin molecules, and carbon dioxide is released into the environment:H + + Hb -> H-Hb
Despite a certain activation of biochemical processes and functional systems in the pre-start state, during the transition from a state of rest to intensive work, there is a certain imbalance between the need for oxygen and its delivery. The amount of oxygen that is required to satisfy the body when performing muscular work is called the body's oxygen demand. However, the increased oxygen demand cannot be satisfied for some time, therefore it takes some time to enhance the activity of the respiratory and circulatory systems. Therefore, the beginning of any intensive work occurs in conditions of insufficient oxygen - oxygen deficiency.If the work is carried out at maximum power in a short period of time, then the demand for oxygen is so great that even the maximum possible absorption of oxygen cannot be satisfied. For example, when running 100 meters, the body is supplied with oxygen by 5-10%, and 90-95% of oxygen comes after the finish. The excess oxygen consumed after work is done is called oxygen debt.
The first part of oxygen, which goes to the resynthesis of creatine phosphate (decomposed during work), is called alactate oxygen debt; the second part of oxygen, which is used to eliminate lactic acid and resynthesis of glycogen, is called lactate oxygen debt.
Drawing. Oxygen supply, oxygen deficiency and oxygen debt during long-term operation of different power. A - with light, B - with heavy, and C - with exhausting work; I - activation period; II - stable (A, B) and false stable (C) state during operation; III - the recovery period after the exercise; 1 - alactic, 2 - glycolytic components of oxygen debt (according to Volkov N.I., 1986).Alactate oxygen debt compensated relatively quickly (30 sec. - 1 min.). Characterizes the contribution of creatine phosphate to the energy supply of muscle activity.
Lactate oxygen debt fully compensated for 1.5-2 hours after the end of the work. Indicates the share of glycolytic processes in energy supply. With prolonged intensive work, a significant proportion of other processes are present in the formation of lactate oxygen debt.
Performing intensive muscular work is impossible without intensifying metabolic processes in the nervous tissue and tissues of the heart muscle. The best energy supply to the heart muscle is due to a number of biochemical and anatomical and physiological features:
1. The heart muscle is permeated with an extremely large number of blood capillaries through which blood flows with a high concentration of oxygen.
2. The most active enzymes are aerobic oxidation.
3. At rest, fatty acids, ketone bodies, glucose are used as energy substrates. During intense muscular work, lactic acid is the main energy substrate.The intensification of metabolic processes in the nervous tissue is expressed in the following:
1. The consumption of glucose and oxygen in the blood increases.
2. The rate of recovery of glycogen and phospholipids increases.
3. The breakdown of proteins and the formation of ammonia are enhanced.
4. The total amount of reserves of high-energy phosphates decreases.
Since biochemical changes occur in living tissues, it is rather problematic to directly observe and study them. Therefore, knowing the basic patterns of metabolic processes, the main conclusions about their course are made on the basis of the results of the analysis of blood, urine, exhaled air. For example, the contribution of the creatine phosphate reaction to the energy supply of muscles is estimated by the concentration of breakdown products (creatine and creatinine) in the blood. The most accurate indicator of the intensity and capacity of aerobic energy supply mechanisms is the amount of oxygen consumed. The level of development of glycolytic processes is assessed by the content of lactic acid in the blood both during work and in the first minutes of rest. Changes in acid equilibrium indices make it possible to draw a conclusion about the body's ability to resist acidic metabolites of anaerobic metabolism.The change in the rate of metabolic processes during muscle activity depends on:
- The total number of muscles that are involved in the work;
- Muscle work mode (static or dynamic);
- Intensity and duration of work;
- The number of repetitions and rest pauses between exercises.Depending on the number of muscles involved in the work, the latter is divided into local (less than 1/4 of all muscles are involved in the performance), regional and global (more than 3/4 of the muscles are involved).
Local work(chess, shooting) - causes changes in the working muscle, without causing biochemical changes in the body as a whole.
Global work(walking, running, swimming, cross-country skiing, hockey, etc.) - causes great biochemical changes in all organs and tissues of the body, most strongly activates the activity of the respiratory and cardiovascular systems... In the energy supply of working muscles, the percentage of aerobic reactions is extremely high.
Static mode muscle contraction leads to constriction of the capillaries, and therefore to a worse supply of oxygen and energy substrates to the working muscles. Anaerobic processes act as energy support for activities. Rest after doing static work should be dynamic low-intensity work.
Dynamic mode work much better provides oxygen to the working muscles, because the alternating muscle contraction acts as a kind of pump, pushing blood through the capillaries.The dependence of biochemical processes on the power of the work performed and its duration is expressed in the following:
- The higher the power (high rate of ATP decay), the higher the proportion of anaerobic resynthesis of ATP;
- The power (intensity) at which the highest degree of glycolytic energy supply processes is achieved is called depletion power.The maximum possible power is defined as the maximum anaerobic power. The power of work is inversely related to the duration of work: the higher the power, the faster the biochemical changes occur, leading to the onset of fatigue.
From all that has been said, several simple conclusions can be drawn:
1) During the training process, there is an intensive consumption of various resources (oxygen, fatty acids, ketones, proteins, hormones, and much more). That is why the athlete's body constantly needs to provide itself with useful substances (nutrition, vitamins, nutritional supplements). Without such support, the likelihood of harm to health is high.
2) When switching to "combat" mode, the human body needs some time to adapt to the load. That is why you should not overload yourself from the first minute of training - the body is simply not ready for this.
3) At the end of the workout, you also need to remember that, again, it takes time for the body to go from an excited state to a calm one. A good option for solutions this issue is a hitch (decrease in training intensity).
4) The human body has its own limits (heart rate, pressure, quantity nutrients in the blood, the rate of synthesis of substances). Based on this, you need to select the optimal training for yourself in terms of intensity and duration, i.e. find the middle at which you can get the maximum of the positive and the minimum of the negative.
5) Both static and dynamic must be used!
6) Not everything is as difficult as it seems at first ..This is where we will end.
P.S. Regarding fatigue - there is another article (about which I also wrote in the public yesterday - "Biochemical changes during fatigue and during rest." it is that it summarizes the article posted here on supercompensation and on “fatigue toxins.” For the collection (to complete the whole picture), I can also present it. Write in the comments whether you need it or not.
B Metabolism has nothing to do with it
You've probably read or heard that after the “40 years” mark, people inevitably begin to gain weight, and metabolism, or metabolism, is to blame for this. It slows down with age, and we get fat. So listen latest news from the world of science.
In the second half of life, metabolism really slows down, but the rate of this slowdown is very small. Some researchers even say - minimal! If you do not suffer from a serious metabolic disorder, then it is not his fault that you have gained weight.
Metabolism has different phases
Resting metabolism Is how much energy our body expends when we lie on the couch on Sunday morning. It depends on a combination of constant factors, for example, height, gender, heredity, and nothing really can be changed here.
In addition, there are three more phases of metabolism, all of which are active. It is about them that they usually say that certain foods or types of movement can "slow down" or "speed up" your metabolism.
The first phase is metabolism during meals. It turns out that while we chew, swallow and digest, we also burn a small amount of calories (about 10% daily allowance). This is called the "thermal effect of food". This process can be sped up (just a little) by drinking stimulating drinks (for example, green tea or coffee) or eating a lot of protein with chili peppers. However, do not hope to lose kilograms in this way - it has been experimentally proven that we are talking, rather, about grams. Metabolic-boosting foods do this very little.
Better to go straight to the second phase of active calorie burning - movement!
Any movement - whether you are climbing stairs, nervously wandering back and forth in the office, or doing sports in the sweat of your brow - forces you to expend energy. This is the second phase - metabolism during exercise.
After it comes third phase: we are at rest, but calories are still "burned out"... That is, in terms of weight loss, lying on the couch after a workout is more effective than before. This is called "oxygen debt" - the load has already ended, and oxygen in the body continues to be burned at an increased rate by inertia.
So, if you want to lose weight, only the last two phases matter.
In this case, the nature of the loads is also important. For example, many people think that power training- barbell, weights, dumbbells and stuff like that - allow you to burn kilograms more efficiently, but research does not confirm this. The fact is that different organs and parts of our body burn different amounts of calories, and muscles are not at all in the first place here. The brain, for example, consumes more calories than the biceps.
Claude Bouchard, professor of genetics at the University of Louisiana Biomedical Center, says:
“Brain function is about 20% of resting metabolism. The next is the heart, which works without ceasing - another 15-20%. Then - the kidneys, lungs and other tissues. About 20-25% remains on the muscles. "
So while exercising on machines is a healthy, healthy habit, don't expect them to seriously speed up your metabolism. Work better those types of movement in which everything works: the heart beats actively, the lungs breathe powerfully, that is cardio workout:
- walking,
- swimming and so on.
There is only one conclusion: do not blame everything on metabolism, it is not his fault. You just need to move more and reduce portions.
True, there is a saying about the fact that no one follows difficult advice, because they are too complicated. And simple - because they are too simple.
Ksenia Churmanteeva