Weight Loss and Health Care

What is aerobic exercise?
Aerobic exercise is called the one for whose realization requires a continuous demand for oxygen to the body, so that the muscle mainly used as fuel our fat stores. Aerobic exercises are those that involve large muscle mass (legs, buttocks, lower back?), With a long period of work and a moderate intensity. Examples include aerobics, brisk walking, jogging, skiing, swimming, bicycling background, dancing and weight training monitored.

Benefits of aerobic exercise
The periodic and continuous aerobic exercise has positive effects on our cardiovascular system and helps reduce body fat, provided they follow the same time a proper diet to lose weight.
There is also evidence that after aerobic exercise, fat metabolism is increased, so that once the meeting, the body tends to burn more calories, preferably from body fat even at rest.

Objectives of aerobic training
If our goal is to maintain health and improve fat metabolism, it should make a moderate-intensity aerobic work, for about 30-40 minutes and 3 to 5 times a week.

Exercise intensity: MODERATE
Aerobic exercise intensity is often measured in relation to the maximum volume of oxygen consumed by the body.
As this measure is difficult to establish (it requires special measuring devices) is much more common to measure an intensity from the number of heartbeats per minute.
It is generally accepted that the maximum number of beats per minute that supports a healthy heart is about “220 – age (in years), so that for a man of 56 years would be: 220 – 56 = 164.
Continuing the above example, consider a gentle exercise to that performed an average of 55% to 60% of the maximum number of pulses (90-98), moderate to made between 60% -75% of the maximum number of pulses (98 -123), and strong to run between 75% and 85% (123-140).

Any exercise that involves a number of pulses over 85% do not burn fat, but the reserves of carbohydrates that are very limited … (anaerobic exercise).

General recommendations that help you lose weight
- Practice on a regular aerobic exercise, depending on the limitations and individual characteristics. It is advisable to seek advice from an expert on the subject to avoid risk of injury, especially if there is cardiovascular risk, in which case the first conducting a medical examination to determine the type and Intensity of exercise best suited to each case.
- Moreover, from the viewpoint of food is recommended:

· Spread food several times daily. Thus, avoiding snacks between meals because they do not take time to have the stomach to empty feeling between takes.
.Increase consumption of foods rich in fiber (satiety): vegetables, legumes, fruits and whole grains. The amount consumed depends on the individual energy needs.
· Limit intake of fats (for flavoring and containing food). Especially recommended are the low-fat milk and low sugar, low fat meat and meat products such as ham and bacon without corned bird.
· Control the amount of foods high in simple carbohydrates (sugar, honey, jam, juice and fruit, sugary drinks, candy, chocolate and derivatives??) And complex (rice, pasta, bread products, potatoes, legumes).
· Limit foods or concentrated products of calories, most of them with significant energy content and a negligible contribution of nutrients (soft drinks, alcoholic beverages, snacks, etc.)..
· When cooking, we recommend using cooking techniques that do not add excess fat to food. P. eg. iron, oven and foil, baked and steamed, sauteed with little oil, stews and casseroles with animal foods and low fat with limited amounts of oil (braised turkey, skinless chicken, the gardener, rabbit stew with mushrooms ..).

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