Can you lose weight through sport? - The360 Healthy

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  • Thursday, December 26, 2019

    Can you lose weight through sport?

    Can you lose weight through sport?

    One of the first reflexes to lose weight is often to get into sport. But is it effective in lightening the scales? And if so, under what conditions? Update with our expert, Laurent Philippe, associate sports teacher and trainer.

    Does sport make you lose weight? "Yes, says Laurent Philippe, associate sports teacher. Or more exactly, regular physical activity. The proof: at the beginning of the last century, we ate the equivalent of 3000 calories per day, without suffering from being overweight. People were busy, walking, gardening... Today, sport is the best solution to compensate for our sedentary lifestyle, provided we have a balanced diet."

    Endurance sports

    "If you have a tight schedule and you have to make choices, you will opt for an endurance sport which has the advantage of" spending "a lot of calories. Besides, endurance sports are simple technically and accessible to the greatest number." Among them: running, easy to practice, but which can prove traumatic for the joints; swimming, provided you swim dynamically; cycling, knowing that 2 hours of cycling equals one hour of running.

    Before exercising, calculate your maximum heart rate

    To lose weight, it is necessary to practice a sport at least 3 times a week, at the rate of 45 minutes per session. The effort should be moderate but constant: you must reach, without exceeding, 60 to 70% of your maximum heart rate. An easily sustainable rhythm for the duration of the exercise and which allows the body to draw on its fat reserves. "Initially, the body pumps the fats that are in the blood... before dislodging the subcutaneous fats", specifies Laurent Philippe.

    Find your rhythm and challenge your limits

    The regularity of the training which allows progress is essential. After any effort, there is a period of overcompensation (the body records the effort made and will work for a few days at a higher "level"), which must be used to progress. However, if you only train once a week, you lose the "form" capital of the previous session. "When you feel that exercise has become easy, it means that the body has gotten used to exercise, adds Laurent Philippe, and that it spends less calories than before for the same effort. know how to increase the duration or intensity of the exercise."

    Sport, a practice... for life!

    The good news ? The more you exercise, the more you lose weight, even at rest, the muscles being big consumers of energy. The less good news: as soon as you stop, the body very quickly loses its muscle mass and becomes soft again. "When you've lost the desired weight, you have to find sufficient motivation to continue playing sports... for life!" Says Laurent Philippe. This is why it is essential to always keep having fun in your practice."

    To achieve this, it can be clever to play sports with a partner, but also to set goals by participating, for example, in competitions. And do not hesitate to change discipline as soon as weariness is felt!

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