Several modern studies, moreover ? have shown that fatter people do not eat more on average than thinner people. In fact, some investigations, such as a 1979 study of 3454 London office workers, reveal that, on balance, fat people eat less than slimmer people.
Studies show that slim people are more active than fat people. Measurement of calorie intake in slim, active populations compared with moderately overweight, inactive groups routinely shows striking differences. A study by my research group at Stanford University School of Medicine found that among slim, tennis-playing women average daily calorie intake was 2417, while among sedentary , moderately overweight women of the same age it was 1490. Here were slim women remaining slim on 62 percent more calories than overweight women. The critical difference; physical activity.
In another Stanford study, 48 sedentary men ages 30 to 55 started on a one-year jogging program. We observed these changes after the training period:
The more the men ran, the greater their loss of body fat.
The more they ran, the greater their increase in food intake.
Thus, those who ran the most ate the most, yet lost the greatest amount of body fat!
I believe that this illustrates the evolution of moderately overweight people to relatively slim individuals via a progressive program of regular exercise. The crucial ingredient is regular, enjoyable activity.
Use of energy by the body falls into two categories. The first is energy used for essential bodily functionsdigestion, heart beat, breathingand is known as the basal metabolic rate, or BMR. In an average-sized adult, BMR requires about 1400 calories per day.
The second category is energy used for physical activitystanding, walking and all other movements. Together with the BMR, it makes up total calorie use, which should be balanced by food intake for weight to remain stable.
An inactive person might add only 300 calories a day to his BMR, for an average total of 1700. But a marathon runner might add 2300, for a total of 3700. For endurance athletes in training, 4000- to 5000-calorie intakes are not uncommon.
We can see from such figures that the sedentary person has a BMR-dominated total calorie expenditure, so that anything he does to increase his BMR will help burn fat, whereas anything he does to decrease his BMR will compound his overweight problem.
For years now, we have known that dietingespecially severe dietingdecreases BMR. This is the bodys defense mechanism to conserve energy when food supply is reduced. Unfortunately, it tends to undermine the diets effects by enabling the body to get by on fewer calories. For this reason, I believe that severe dieting should be used sparingly, and all dieting should be seen as a temporary measure.
A fascinating concept that has emerged in recent years has been the apparent effect of vigorous exercise in temporarily increasing BMR. A jogger returning from a five-mile run may have a higher BMR. While this effect probably lasts only a few hours, the jogger who runs every day should maintain an increased BMR.
We can see, then, that the sedentary, overweight person who diets severely without exercise decreases his BMR; does not increase calorie expenditure; has an initially rapid rate of weight loss that soon becomes disappointingly slow; and does not enjoy the experience.
On the other hand, the sedentary, overweight person who diets moderately and adopts a slowly progressive exercise program tends to increase his BMR; increases calorie expenditure; has a moderate rate of weight loss that does not slow down after a few weeks; and often enjoys the experience.
In addition to facilitating weight loss and continued weight control, regular exercise has many other features to recommend it. While weight loss by dieting alone results in some loss of muscle as well as fat, weight loss by exercise and moderate dieting leads to an increased proportion of muscle mass. The regular exerciser has good heart function too. He is physically fit and can perform better
than the unfit dieter when it comes to hiking, furniture moving, even making love.
Regular exercise helps to raise blood levels of high-density lipoprotein , the good cholesterol that may work to prevent coronary heart disease, while it reduces levels of low-density lipoprotein , the bad cholesterol. Since the results of a ten-year study on 3806 middle-aged men were announced in January 1984 by the National Heart, Lung, and Blood Institute, we can say that lowering LDL levels will definitely reduce the number of heart attacks and save lives.
Exercise also slow mineral loss from bones, and improves ones mental outlook. A study of 17,000 Harvard alumni from 1962 to 1978 provided the first substantial evidence that physical activity maintained through adulthood leads to longer life.
上一篇: 六级冲刺练习:阅读(106)
下一篇: 六级冲刺练习:阅读(78)
体坛英语资讯:Pele plays host to International Olympic Committee in Brazil
体坛英语资讯:Nadal, Federer, Djokovic make to last four of Rome Masters tennis
体坛英语资讯:Roger Federer wins tennis Madrid Masters in straight sets
体坛英语资讯:S Korea awaits semis opponent, Japan faces HK in elimination playoff
体坛英语资讯:Toyota sweeps front row in desert
体坛英语资讯:China announces national basketball squad, without Yao
体坛英语资讯:French Bousquet sets new 50m freestyle world record
体坛英语资讯:Six athletes from Beijing Olympics test positive for CERA
体坛英语资讯:Mallorca defeats league champion Barcelona
体坛英语资讯:Wolfsburg crowned 1st Bundesliga title
体坛英语资讯:Palmeiras signs Henrique with hopes of bringing the midfield to life
体坛英语资讯:Austrian swimmer breaks European record of womens 200m breaststroke
体坛英语资讯:Nadal defeats Verdasco to make Madrid Open semi
体坛英语资讯:Burnley promoted to English Premier League
体坛英语资讯:Chinese shooters suffer mini-Waterloo at 10m air rifle in Munich World Cup
体坛英语资讯:World champions Feng, He win all-around events at Chinas gymnastics nationals
体坛英语资讯:Safina, Jankovic go further in Madrid tennis
体坛英语资讯:Top seeds romp in table tennis second round
体坛英语资讯:Shakhtar stun Bremen to lift UEFA Cup
体坛英语资讯:Ze Roberto gives favor to Corinthians transfer
体坛英语资讯:All six more athletes identified for doping at Beijing Olympics
体坛英语资讯:Nadal wins fourth season title in Conde de Godo
体坛英语资讯:Sharapova fights hard to make winning return after injury
体坛英语资讯:Super 14 rugby competition to be expanded to 15 teams from 2011
体坛英语资讯:Defending champion China roll into semifinals with Malaysia
体坛英语资讯:Ze Robertos return to Brazilian soccer may be with Corinthians
体坛英语资讯:Real Madrid narrows Barcelonas lead to two points
体坛英语资讯:Ten high-tech swimsuits rejected in FINA
体坛英语资讯:Chinese Olympic champions passes to final of platform at the World Series
体坛英语资讯:Wolfsburg suffer heavy setback in German Bundesliga