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  329. “La cronoterapia potrebbe essere alla base di nuovi trattamenti per la prevenzione e la gestione dell’obesità, del diabete e di altre malattie metaboliche”, afferma il ricercatore principale Joel Spickerman, professore
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    quelli che facevano esercizio fisico in orari coerenti con i loro cronotipi – i
    ritmi circadiani naturali in cui si sentono al meglio al mattino (cioè, se
    siete mattinieri) e quelli che facevano esercizio fisico in orari coerenti con i loro cronotipi (cioè, se siete nottambuli).

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    si sono allenati. Non solo, ma coloro che si allenavano
    a orari costanti avevano anche una pressione sanguigna significativamente
    più bassa.

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    è solo uno dei migliori, afferma il dottor Ryan Niemiec, specialista medico
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    un sito web dedicato ad aiutare coloro che lottano contro l’abuso di sostanze e la dipendenza
    a ritrovare la forma fisica e la sobrietà.

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  419. Când vine vorba de a pierde în greutate, este vorba de a ajunge la linia
    de jos – și anume, să luați mai puține calorii
    decât cheltuiți, a declarat cercetătorul în domeniul politicilor de sănătate Toni
    Krapf, M.S., C.S.S.S.S. (Sunt un mare fan al alegerii unui timp stabilit și al lipirii cu el, așa că aceste sfaturi sunt perfecte pentru asta.)

    Gabe Mirkin, M.D., profesor clinic asistent de medicină la
    NYU Langone Health, spune că își sfătuiește pacienții să facă exerciții
    fizice la aceeași oră în fiecare zi, ceea
    ce face mai ușor să iasă pe ușă și să rămână pe drumul cel
    bun. (Nu renunțați pentru că este greu de făcut pe moment, a spus Mirkin – acest lucru
    nu face decât să vă facă să vă doriți să mâncați la
    micul dejun mai mult decât ați dori!)

    El sugerează, de asemenea, să găsiți o activitate simplă care să vă placă.
    De exemplu, Mirkin a spus că pacienților săi le-a plăcut foarte mult să joace volei.
    (Îl prindeți la televizor? Minunat, dar nu este la fel de eficient ca jocul de volei în viața reală,
    a spus el). Și, bineînțeles, să vă asigurați că dormiți suficient este
    esențial dacă vreți să ardeți mai multe calorii decât consumați.

    Așadar, dacă vrei să obții maximum de la antrenamentul tău și să slăbești, “construiește-ți un interval de timp pentru a te asigura că ai energia necesară pentru a face această activitate și pentru a depăși bariera de a nu simți că este o corvoadă”, a spus Mirkin.

    Dar nu toți experții sunt de acord că este suficient să faci din exercițiile fizice o parte consistentă a rutinei tale zilnice.
    Katie Mansour, R.D., dietetician și purtător
    de cuvânt al Academiei de Nutriție și Dietetică, sfătuiește să
    faceți un mix de activități – dar pentru aceeași perioadă de timp.

    “Nu este neapărat vorba despre cât de mult faceți exerciții fizice, ci despre cât timp le faceți”, a spus Mansour.

    De fapt, într-un studiu din 2019, publicat
    în The Journal of Strength and Conditioning Research,
    cercetătorii au descoperit că, în mai mult de un an, femeile supraponderale și obeze au pierdut aceeași cantitate de greutate atunci când făceau mai multe exerciții fizice, dar făceau exerciții pentru mai puțin timp în aceeași perioadă.

    Aici, Mansour subliniază că exercițiile fizice zilnice regulate nu sunt la
    fel de ușoare ca și cum ai apăsa un comutator și te-ai așeza în schimb pe
    canapea.

    “Modul în care se încorporează în cultura noastră este că, dacă vrei să slăbești, pur și simplu nu mai faci exerciții fizice. [Dar] asta�

  420. A pokud chcete v hubnutí pokračovat i po dosažení svého cíle – aniž
    byste se dostali do mrtvého bodu – nezapomeňte zařadit cvičení.

    I když cvičení nemusí být vaším prvním impulsem, když chcete zhubnout, dodržování cvičebního režimu je nejlepší způsob, jak zajistit, abyste i
    nadále spalovali kalorie na stejné úrovni a udržovali si úbytek
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    Diet Solution Cookbook.

    “Přemýšlejte o cvičení jako o léku na zdravé srdce,”
    říká Audetteová. “Pokud ho budete užívat, vaše srdce bude fungovat co nejlépe. Pokud ho přestanete užívat, vaše srdce přestane fungovat co nejlépe. Cvičení je kardiologický lék, který užíváte.”

    Kromě udržování svalové hmoty je cvičení nezbytné také pro udržení zdraví kostí.

    Podle časopisu Journal of Women’s Health může každodenní posilovací cvičení pomoci odvrátit osteoporózu u žen.

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    Abyste zhubli, nemusíte nutně cvičit kardio. Posilování může
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    15 cviků na hubnutí spálí více kalorií, než umíte spočítat.

    Audette doporučuje začátečníkům, zejména pokud jsou v posilování
    nováčky, aby nepoužívali stroje; raději se snažte najít cvičení, které
    je jim příjemné, například posilování
    s činkami nebo kardio aktivity, jako je běh nebo chůze.

    Někdy Audette navrhuje, že abyste jako zaneprázdnění dospělí, kteří
    pracují na plný úvazek, udrželi krok s cvičením, stačí jednou nebo dvakrát týdně změnit cvičební režim, jako jste to možná dělali
    v minulosti se svými dětmi.

    “Věci se vyřeší samy,” říká. “Říkám lidem, aby věnovali pozornost svému tělu, a pokud se něco necítí dobře, tak to upravte.”

    Až se budete nějakou dobu cítit pohodlně
    v posilovně nebo sami doma, můžete začít uvažovat o složitějších aktivitách,
    které by pro vás mohly být výzvou, navrhuje Audette.

    “Pamatujte si, že nechcete absolvovat maraton, ale můžete si ulevit, pokud vás druhý den bude něco bolet,” říká.

    Studie z roku 2010 z časopisu British Journal of Sports Medicine naznačila, že vysoce intenzivní intervalový trénink (HIIT)
    může být nejlepším cvičením při hubnutí. HIIT může

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