If the idea of jumping in the car and go to the gym makes you want to run and hide, or just the word
"exercise" makes your heart rate, fear not - let me introduce you to a concept that is becoming his new friend to burn some extra calories - even when you are sitting.
NEAT or non-exercise activity thermogenesis, which is the sum of all the calories you burn during smaller movements, but does not include the calories burned during the current year. For example, it takes more calories to sit and relax and NEAT calories are higher when sitting than lying. It takes more calories at rest than you feel, and the calories you burn are standing NEAT. Moving to more calories standing NEAT increase more.
The calories you burn each day, it all depends on how you choose to spend your time, lying, sitting, standing, and exercise. If you play your cards (debout!) You can burn 200-400 calories per day, if you make an effort to spend all day in the highest forms of burning calories. And at least you know you did because the effort is subtle, not as real exercise.
Here are some ways to increase your calorie intake throughout the day NEAT:
Sit on a fitness ball as often as possible. According to a 2008 study in the European Journal of Applied Physiology, sitting on a fitness ball (also called an exercise ball) is 6 percent burns more calories than you work in a typical office chair . This can add up to 200 calories per day, if you are sitting on a fitness ball all day. Sitting on a ball is a great way to strengthen your spine and abdominal muscles as it does not allow you to contract and relax the postural muscles. Start slowly - a few minutes a day to start. Work your way to sit on the ball every time you have the opportunity.
Sit actively. Sitting does not mean you have to stay still. The next time you sit, try these activities: stomp up and down, lift your heels up and down, move your ankle in circles with your toes and stretch again. Straighten your leg and keep as much as possible, then, with the right leg again, adding small pulses up and down movements. If in addition to the 20 minutes of this type of activity every day, you can burn 100 calories more than sitting.
Think of walking. Standing is comparable to burn calories while sitting on fitness ball (up to 200 calories per day), so if you are able to work or visit the phone upright and place of life burns extra calories and give your body some variety that can prevent postural pain. If possible, the movement of low stimulus intensity as high step by step and make small bends to burn more calories.
Stretch often. If you're sitting, stretch your arms above as often as possible. If you are stuck on the computer and tend to forget, set a timer for 3-5 minutes each stretch hours. Most computers have this feature. Rise, take up your hands and go to heaven. Turn left and right and join arms stretched behind you. Update and bear arms, palms to the right and gently pull the arm back. Move your arms in small circles in both directions. With arms outstretched to the sides, bend your torso slightly to the right and join the right fingers to the right as possible, then switch sides and do the same with the left. Invent your own stretching. Stretching five times daily for 3-5 minutes and burn 100 calories.
The benefits of working life are perfect for everyone, even if you exercise every day, these tips NEAT can keep your body flexible and loose. The Archives of Internal Medicine found that these movements beyond traditional exercise recommended 30 minutes, regardless of your training sessions more comprehensive health just 30 minutes.
NEAT or non-exercise activity thermogenesis, which is the sum of all the calories you burn during smaller movements, but does not include the calories burned during the current year. For example, it takes more calories to sit and relax and NEAT calories are higher when sitting than lying. It takes more calories at rest than you feel, and the calories you burn are standing NEAT. Moving to more calories standing NEAT increase more.
The calories you burn each day, it all depends on how you choose to spend your time, lying, sitting, standing, and exercise. If you play your cards (debout!) You can burn 200-400 calories per day, if you make an effort to spend all day in the highest forms of burning calories. And at least you know you did because the effort is subtle, not as real exercise.
Here are some ways to increase your calorie intake throughout the day NEAT:
Sit on a fitness ball as often as possible. According to a 2008 study in the European Journal of Applied Physiology, sitting on a fitness ball (also called an exercise ball) is 6 percent burns more calories than you work in a typical office chair . This can add up to 200 calories per day, if you are sitting on a fitness ball all day. Sitting on a ball is a great way to strengthen your spine and abdominal muscles as it does not allow you to contract and relax the postural muscles. Start slowly - a few minutes a day to start. Work your way to sit on the ball every time you have the opportunity.
Sit actively. Sitting does not mean you have to stay still. The next time you sit, try these activities: stomp up and down, lift your heels up and down, move your ankle in circles with your toes and stretch again. Straighten your leg and keep as much as possible, then, with the right leg again, adding small pulses up and down movements. If in addition to the 20 minutes of this type of activity every day, you can burn 100 calories more than sitting.
Think of walking. Standing is comparable to burn calories while sitting on fitness ball (up to 200 calories per day), so if you are able to work or visit the phone upright and place of life burns extra calories and give your body some variety that can prevent postural pain. If possible, the movement of low stimulus intensity as high step by step and make small bends to burn more calories.
Stretch often. If you're sitting, stretch your arms above as often as possible. If you are stuck on the computer and tend to forget, set a timer for 3-5 minutes each stretch hours. Most computers have this feature. Rise, take up your hands and go to heaven. Turn left and right and join arms stretched behind you. Update and bear arms, palms to the right and gently pull the arm back. Move your arms in small circles in both directions. With arms outstretched to the sides, bend your torso slightly to the right and join the right fingers to the right as possible, then switch sides and do the same with the left. Invent your own stretching. Stretching five times daily for 3-5 minutes and burn 100 calories.
The benefits of working life are perfect for everyone, even if you exercise every day, these tips NEAT can keep your body flexible and loose. The Archives of Internal Medicine found that these movements beyond traditional exercise recommended 30 minutes, regardless of your training sessions more comprehensive health just 30 minutes.
200*90
336*280
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