Zece paşi spre longevitate. Pasul zece

Motto:  Trebuie să ai curaj să începi să faci o schimbare în viaţa ta, dar e mult mai greu să o duci până la capăt.

Am ajuns şi la ultimul pas în drumul nostru spre longevitate. Cred că în viaţa noastră toţi am avut cel puţin odată problema “kilogramelor în plus”. Cum sănătatea noastră şi astfel condiţia unei vieţi longevive depinde şi de cantitatea celulelor adipoase din corp, menţinerea unei greutăţi corporale corespunzătoare, este o necesitate vitală.

Doresc să accentuez faptul, că slăbirea şi încadrarea sportivilor de performanţă în categoria proprie de concurs este o problemă permanentă pentru ei. Foarte des, aceşti sportivi trebuie să slăbească 5-7 kg în două săptămâni, în aşa fel încât să rămână în formă maximă şi să nu le scadă forţa şi viteza de execuţie. Există cazuri, când în 2 ore trebuie să “dea jos” trei – patru kilograme, ceea ce pune la grea încercare corpul uman atât fizic, cât şi psihic. Este adevărat că organismul acestor sportivi în timp “învaţă” cum să slăbească, se obişnuieşte cu aceste eforturi suplimentare şi cu revenirea rapidă, dacă antrenorii lor ştiu cât poate fi solicitat fiecare dintre ei. Alegerea categoriei sportivului este o problemă de strategie competiţională, dar pentru mine pe primul plan întotdeauna a fost şi este sănătatea sportivilor. Prin urmare alimentaţia, necesarul de calorii, metodele de antrenament şi metodele de slăbire pentru sportivii de performanţă diferă de metodele de slăbire recomandate pentru marea majoritate a oamenilor, cele două condiţii de bază însă, sunt comune pentru toţi: necesitatea mişcării şi alimentaţiei adecvate.

În continuare, vreau să vă prezint căteva principii şi modalităţi pentru slăbire, deoarece grăsimea este o problemă reală pentru mulţi oameni. Rezolvarea acestei probleme înseamnă rezolvarea unei probleme de sănătate importantă, cu repercusiuni asupra propriei imagini, cu un efect pozitiv asupra încrederii de sine, permiţând un stil de viaţă mult mai dinamică. A scăpa de grăsime nu este un drum uşor, dar prin conştientizarea problemei, cu voinţă şi cu repere bine stabilite şi urmărite, obiectivele pot fi atinse. Scopul nu este numai de a slăbi, ci mult mai important este (dar şi mai dificil) menţinerea greutatăţii în limitele normale. Este adevărat că cel mai bine ar fi pentru majoritatea cititorilor ca în timpul cât citesc aceste rânduri, greutatea corporală proprie să se adapteze dorinţelor proprii şi fără nici un efort să ajungă la “silueta” dorită. Din păcate sunt nevoit să dezamăgesc aceşti cititori şi să încerc să conştientizez faptul, că ajungerea în “categorie” şi menţinerea ei, este o “muncă” continuă şi foarte des, o schimbare în stilul de viaţă.

Trebuie să menţionez neapărat faptul (deoarece mulţi dintre Dvs. sunt şi părinţi), că foarte des obezii adulţi au fost obezi şi în copilărie. Spre deosebire de obezitatea survenită la maturitate, care se datorează creşterii volumului celulelor adipoase (hipertrofie), obezitatea survenită în copilărie se datorează numărului crescut de celule adipoase (hiperplazie). Astfel,obezitatea apărută în anii copilăriei este mult mai greu de “tratat” la maturitate, decât de prevenit din timp. Reţineţi faptul deosebit de important, că numărul de celule tinde să rămână permanent acelaşi,, fixat din perioada copilăriei, prin urmare părinţii trebuie să fie foarte atenţi cât şi ce mănîncă copiii şi câtă mişcare fac.

Strategia slăbirii în greutate se bazează pe succesiunea ciclurilor “slăbire – menţinere”, care cuprind:

  1. Perioade de slăbire propriu-zise (de 1 – 3 luni) în care greutatea scade cu 3 – 8 kg prin dietă hipocalorică, exerciţiu fizic, terapie comportamentală şi suplimente alimentare corespunzătoare.
  2. Menţinerea efectului 2 – 6 luni prin exerciţiu fizic, terapie comportamentală, dietă şi suplimente alimentare corespunzătoare.
  3. Reluarea perioadei de slăbire dacă este necesar.

Pentru a alege mişcarea sau sportul adecvat şi cantităţile necesare de exerciţii în procesul de slăbire, vă fac câteva recomandări de care trebuie să ţineţi cont:

  1. Zilnic se vor introduce cu 500 kcal mai puţine alimente energetice, decât este necesar, sau se introduc zilnic pentru femei 1200 kcal şi pentru bărbaţi 1500 kcal. (Aceste valori se referă la o persoană de aproximativ 70 kg.)
  2. Deoarece în timpul perioadei de slăbire scade şi masa musculară, este necesară asigurarea vitaminelor şi mineralelor necesare cu suplimente alimentare, numai astfel reuşim să menţinem masa musculară.
  3. Urmărirea pulsului în timpul antrenamentelor de slăbire este un ajutor real, deoarece arderea grăsimilor se produce numai dacă în timpul mişcării menţinem pulsul la aproximativ 60% din pulsul maxim (Ex. Pulsul maxim = 220 – vârsta în ani. Prin urmare o persoană de 40 de ani trebuie să-şi menţină ritmul cardiac în timpul antrenamentului la valoarea de 108, timp de 30 minute pentru a slăbi. Aceste calcule sunt mult mai complexe şi depind de foarte mulţi factori, dar ca valori de bază se pot utiliza.)
  4. Din punct de vedere al modalităţii de antrenament pentru slăbire este mai indicat să se facă cinci antrenamente de 30 minute săptămânal, decât trei de 60 minute.
  5. În cazul antrenamentelor cu greutăţi se poate mări masa musculară şi arde grăsimile dacă lucrăm cu greutăţi medii, 8 – 12 repetări şi 3 – 4 serii.
  6. Dacă lucrăm cu greutăţi mici, 20 – 25 repetări în 1 – 2 serii, ne menţinem masa musculară şi ardem grăsimile.

Antrenor Emerit în Artele Marţiale Chinezeşti, 

Sifu Horváth  Attila Ladislau

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