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Protection against obesity and diabetes: Burn more fat with intensive cardio training
A mix of strength and endurance training is a good way to protect yourself against overweight and diabetes. You can also exercise a little more, for example during cardio training.
The right mix is important To protect yourself against obesity and diabetes, exercise is ideal, ideally in the form of a combination of strength and endurance training. The best thing to do is to complete a program that is as long-term and regular as possible, which includes both moderate endurance training to mobilize fat metabolism, and intensive cardio training to burn fat as well as strength-oriented training to build up metabolically active muscles. These components are combined in many circuit training programs, says Daniel Kaptain, lecturer at the German University for Prevention and Health Management / BSA Academy in Saarbrücken.
Higher stress levels bring significantly more success. Even the increase of two kilograms of muscle mass increases the metabolism by about ten percent, which speaks for strength training. Kapain explains why intensive cardio training is important as follows: "Endurance training often incorrectly understands" fat metabolism training "as the more effective measure for reducing body fat." The athlete trains in long sessions with low intensity relevant absolute energy consumption, higher load levels bring significantly more success. "
80 percent of the maximum heart rate Therefore, the training intensity should be 80 percent of the maximum heart rate and not 60 percent or below, as in so-called fat metabolism training. The heart rate is the number of heartbeats per minute. Theoretically, this is 220 minus the age at maximum exercise load, so for a 40-year-old 80 percent of the maximum heart rate would be 144 beats per minute.
Cardiac patients must be careful. Endurance sports are generally available to improve cardiovascular functions, but cardiac patients should not exert too much strain on their bodies, especially immediately after a heart attack. A gentle start with a slow increase in stress is advised here. Half an hour of walking a day can have an extremely positive effect in terms of heart attack prevention.
Energy consumption reduced by 400 calories The daily energy consumption of the adult population has decreased by around 400 calories in the past 60 years. The calorie requirement is different for people and depends on factors such as gender, age, weight, muscle mass or state of health. Experts attribute the reduced need to increasing technology and automation. Kaptain explained that these modernizations meant that the metabolically active muscle tissue was less pronounced due to the increasingly passive way of life. This further reduces the physical energy requirement. In addition, calorie intake has increased rapidly in recent decades, especially as a result of the consumption of white flour products and trans fats. The opposing development of lower calorie requirements on the one hand and increased consumption on the other hand could be responsible for the increase in overweight, obesity and type 2 diabetes. (ad)
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