Dr. sa Michela Barducco - Dietista, Naturopata, Counselor, Floriterapeuta, Riflessologa
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Dr.ssa Michela Barducco
Dr.ssa Michela Barducco
Dietista, Naturopata, Counselor e Floriterapeuta
Dietista, Naturopata, Counselor e Floriterapeuta
Riflessologa
Riflessologa
Alimentazione e trattamenti naturali
Alimentazione e trattamenti naturali
Il mio blog
Il mio blog
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Dispendio energetico dell'attività fisica
| Posted on January 14, 2013 at 7:10 PM |
 Abbiamo detto che lo sportivo dovrà porre particolare attenzione ad alcuni aspetti riguardanti la propria alimentazione:
Per ciò che riguarda il quanto è importante che lo sportivo introduca quantità di calorie adeguate al proprio dispendio energetico, che aumenterà in base al tipo di attività fisica svolta e alla durata e frequenza delle sedute di allenamento. L'Organizzazione Mondiale della Sanità definisce attività fisica "qualunque sforzo esercitato dal sistema muscolo-scheletrico che si traduce in un consumo di energia superiore a quello in condizioni di riposo", includendo dunque l'attività sportiva ma anche lo stile di vita attivo che si riferisce ad attività che compiamo quotidianamente quando ci spostiamo a piedi o in bicicletta, balliamo, facciamo i lavori domestici o giardinaggio. Ricordiamo che il nostro dispendio energetico totale è dato da:
Dispendio energetico delle principali attività sportive Riporto di seguito il consumo calorico delle principali attività sportive, espresso in kcal * kg/h (calorie per kg di peso corporeo per ogni ora di attività):
Quanto mangiare? Il dispendio energetico, se calcolato per la singola sessione di allenamento, spesso è inferiore a quanto ci si aspetterebbe rispetto alla fatica fatta, tuttavia gli effetti del'attività fisica sul dispendio energetico vanno valutati nel medio e lungo termine più che nel breve termine, quindi non limitiamoci a valutare gli effetti della singola seduta di allenamento ma pensiamo agli effetti che otterremo allenandoci regolarmente per un certo periodo di tempo. Quando si pratica attività fisica regolarmente il dispendio energetico può aumentare indicativamente dal 15 al 30%. Fare attività fisica regolarmente dunque offre numerosi vantaggi per la salute e aiuta a tenere sotto controllo il peso corporeo principalmente attraverso 2 meccanismi:
L'importante è ricordarsi che pur facendo attività fisica non è possibile mangiare in maniera sregolata, senza controllo; è invece utile aumentare l'assunzione calorica proporzionatamente all'attività svolta nell'ambito di una dieta bilanciata, suddividendo adeguatamente nella giornata le calorie assunte (3 pasti principali più 1 o 2 spuntini). |
Categories: Alimentazione e attività fisica
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