Stručni članak
SKIDANJE MASNIH NASLAGA KOD REKREATIVACA
Aleksandar Đorđević
Sažetak
Danas najčešće zastupljena gojaznost usled prekomerene ishrane bogate ugljenim hidratima (95% svih gojaznih) i nedovoljnog kretanja, veoma se uspešno leči pravilnim higijensko - dijetskim režimom ishrane, kombinovanim sa programiranim telesnim vežbanjem. Programi usmereni na regulisanje mase tela zasnivaju se na principu povećanog obima rada u okviru jedne vrste aktivnosti ili u kombinaciji najčešće dve ili tri različite aktivnosti. Uticaj telesne aktivnosti postiže se povećanim obimom vežbanja, čime se povećava utrošak kalorija, ubrzava proces prometa materije u mišićnoj ćeliji. Pored toga produžena telesna aktivnost doprinosi rashodu kalorija i utiče na smanjenje apetita. Značajan efekat programa vežbanja za regulisanje mase tela može se očekivati samo u uslovima produženog trajanja (preko 30 min), i ako je uključen veliki broj mišićnih grupa u radu umerenog inteziteta. Dakle u programima usmerenim na skidanje kilograma primenom telesne aktivnosti značajno je postići veći ili što veći utrošak energije u odnosu na energiju unetu u organizam. Utrošak energije je proporcionalan intezitetu rada, trajanju rada i angažovanoj mišićnoj masi. Najpogodniji intezitet za redukciju masti je u zoni 60 - 70% od maksimalnog pulsa. Takav relativno nizak nivo opterećenja omogućava dugotrajno kontinuirano vežbanje, jer se bolji rezultati u skidanju kila postižu produženjem trajanja rada nego podizanjem intenziteta rada. Osim što učvršćuje i oblikuje vaše mišiće, rad na fitness spravama i tegovima aktivirati će najveće potrošače i zaustaviti njihovu razgradnju usled smanjenog unosa energije. Povećanje mase mišića, povećava telesnu sposobnost za izgaranjem masti. Mišićno tkivo troši 25 puta više kalorija od masnog tkiva! Upravo zbog razgradnje mišićnog tkiva, glavnog potrošača energije iz masti, sve dijete lišene fizičkih aktivnosti unapred su osuđene na neuspeh.
Ključne reči: telesne masti, energija, vežbanje.
Reducing fat deposits of active persons
Abstract
Corpulance, wich is the most present today and which originate because of too much carbonate hydrate in food (95% of all fats) and because of insufficient activity, we can successfully reduce by regular hygienic ? diet, combined with programmed body exercising. Programs directed on body mass regulating are based on principle of increased scope of work within one type of activity or usually within combination of two or three different activities. Effects of body activity is achieved by increased scope of exercises wich lead to calories reducing, acceleration of metabolism in muscle cell. Besides that, body activity extension leads to calories consumption and impact on appetite reducing. Significant effect of program of exercise for body mass regulating we can expect only in condition of longer period of time (more than 30 minutes) and if we activate many muscle groups during the moderate intensity exercise. So, in programs directed to kilograms reducing by body activity, it is important to achieve more or the most possible energy consumption in relate to energy entered in organism. The energy consumption is proportionate to work intensity, work duration and activated muscle mass. The most appropriate intensity for fat reducing is in zone of 60 to 70% of maximum pulse. Such relatively low level of loading allows long?term continuous exercising because better results in kilos reducing we achieve by lenthening work duration than increasing of work intensity. Besides it strengthens and forms your muscles, work on fitness devices and weights will activate the most consumers and stop their razing due to reduced energy consumption. Muscle mass increasing leads to increasing of body capability to fat consumption. Muscle tissue consumes 25 times more calories that fat tissue! Because of razing of muscle tissue, main energy consumer from fat, all diets without physical activity can not be successful.
Key words: body fat, energy, exercise
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