When you decide to adjust your routine to a healthier lifestyle, you are more likely to get better long-term results if physical activity is combined with the diet.
Professional athletes and their coaches know this, and they also know that this beneficial relationship is not the result of one day. Indeed it is result of a symbiosis between training work and adequate nutrients for every situation.
Main benefits of physical activity during the diet
Referring to the main benefits of regular physical activity and maintaining a diet suitable for such exercise, we can list:
- Weight control: As evidenced by a study published in Annals of Internal Medicinefollowing an exercise program alongside your diet can help maintain a healthy weight and, in turn, prevent muscle loss.
- Reducing the risks of overweight and obesity: Continuing with the previous benefit and the previously mentioned study, the constant practice of physical exercise prevents the accumulation of fat and, with it, overweight and obesity.
- Prevention of chronic diseases: such is the case of cardiovascular diseases, according to a World Health Organization publication. Examples of these are heart attacks and high blood pressure, as well as osteoporosis or constipation.
- Muscle tone improvements: according to Publication of the Merck Manual On the benefits of exercise, physical activity helps improve skills such as strength, balance and flexibility.
- Prevention of apathetic states: According to a study published in Frontiers in psychologyexercise modulates the activity of hormones and neurotransmitters involved in states of stress, depression and anxiety, thus helping to prevent these pathologies.
- Improved health and mood. Indeed, as confirmed by a published study Journal of Sport and Exercise Psychologymore active people tend to be more optimistic and self-reliant than those who exercise less.
Functions that make up the total energy expenditure
In addition to exercise, the body performs a variety of processes throughout the day for which it needs energy. Therefore, in addition to considering the exercise you perform, the following factors should also be considered when planning a diet:
- Basal metabolism: It is the energy that is used to perform basic functions such as breathing, circulating blood or maintaining body temperature. This group depends on the physical and anthropometric conditions of the individual and on external factors, such as climate or altitude. According to the experts of the Journal of the Faculty of Medicine of Colombia, accounts for between 60% and 70% of energy expenditure in sedentary adults.
- Thermogenic effect of food: As described in the study conducted by Colombian professionals mentioned in the previous point, this is the energy that is used in the digestion, absorption and metabolization of nutrients. It is the smallest component of caloric expenditure. It represents about 10% of the total.
- Physical activity: this is the energy used to cover daily physical activities. Everyday actions are included here, as well as the physical exercise of scheduled exercise and sport as such.
The latter is the most variable aspect, as depending on whether a person is sedentary or active, their spending in this area can more than double.
- Growth: This expense occurs in children and adolescents. It occurs when there is extra energy expenditure devoted to the growth and development of new tissue and physical and sexual maturation.
- Illnesses: due to the stress suffered by a chronic disease, or by surgery, degenerative processes or fever. For these reasons, the number of calories needed to maintain adequate nutritional status can increase dramatically.
The benefits of proper nutrition for physical activity
Eating right will help the body recover faster after activity. according to Article from the UK National Health Service —in English National Health Service—, some of the beneficial effects that proper nutrition has on physical activity are:
- Provides energy anddelays the onset of fatiguetherefore it will be possible to train longer and with greater intensity.
- Enables faster recovery.
- Helps the body adapt better and faster to the type of exercise performed.
- Improve body composition and strength.
- Increase concentration during physical activity.
- Helps keep the immune system healthieras detailed by a publication of the Spanish Society of Medical Oncology.
- Reduces the risk of cramps and injuries resulting from physical activity.
Physical activity during the diet is essential
For all these effects, the benefits of taking physical activity into account during the diet are evident. Likewise, the diet must be adapted to the type of exercise performed.
By taking into account this relationship between the body’s “fuel” and its use, you can improve your health and, if that’s your goal, reach your ideal weight. In all cases, it is essential to meet nutrient needswhich will vary according to each activity.
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