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El control del peso a través de la

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El control del peso.

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El control del peso a través de la

  1. 1. EL CONTROL DEL PESO A TRAVÉS DE LA GIMNASIA AERÓBICA Y EL CAMBIO EN LOS HABITOS ALIMENTICIOS. Lic. LINA ROCIO ARIAS OSPINA
  2. 2. DIAGNÓSTICO • Determinación del IMC:( Peso / altura x altura) TABLA DE IMPLICACIONES DEL IMC 0 a 4,9 DELGADEZ III Enfermedades degenerativas y peligro de muerte 5 a 9,9 DELGADEZ III Anorexia, bulimia, oeteporosis. 10 a 18,9 DELGADEZ III Transtornos digestivos, fatiga, disfunción hormonal. 19 a 24,9 PESO NORMAL Buen nivel de energía, vitalidad. 25 a 29,9 SOBREPESO Problemas cardiacos, mala circulación en piernas. 30 a 34,9 OBESIDAD I Diabetes,HT, enfermedades CV, dolorles articulares 35 a 39,9 OBESIDAD II Diabetes, angina de pecho, enfermedades CV. 40 o más OBESIDAD III Apnea, trombosis, úlceras varicosas, cáncer, discriminación.
  3. 3. Cálculo calórico Es de vital importancia dentro de un programa de control o pérdida de peso, saber cuántas calorías consumir diariamente, de lo contrario, fracasaremos siempre en el intento. Por tal motivo, visite el siguiente link y realice los cálculos correspondientes. • http://www.legourmett.cl/cuantas-calorias-debo-consumir.html
  4. 4. DETERMINACIÓN DE LA FRECUENCIA CARDIACA IDEAL PARA EL CONTROL DEL PESO Para realizar el cálculo, debemos primero determinar la frecuencia cardiaca máxima, para ello; a 220 le restamos la edad, y a ese valor, le sacamos el 70% y el 80%, éste es el rango dentro del cual usamos las grasas como energía, y de tal manera reducir progresivamente los kilos de grasa. Ej: 220 – 20años= 200, 70% a 80%= 140-160 pulsaciones
  5. 5. RECOMENDACIONES 1. 2. 3. 4. Realice el cálculo de su IMC Siga una dieta de acuerdo a las calorías que necesita para controlar su peso. Para tener éxito, haga los cambios progresivamente. Siga una rutina de ejercicios cardiovasculares (trote, natación, ciclismo, spinning, baile etc.), de 30 a 60 minutos continuos, empiece 3 veces por semana, hasta llegar a los 7 días por semana, pero SIEMPRE debe mantenerse dentro del 70% y 80% de su frecuencia cardiaca. Nunca se rinda.
  6. 6. CIBERGRAFÍA 1. Wilmore JH, Costill DL, Kenney WL. Physiology of sport and exercise. 4th ed. Champaign, IL: Human Kinetics; 2008. 2. American College of Sports Medicine., Thompson WR, Gordon NF, Pescatello LS. ACSM's guidelines for exercise testing and prescription. 8th ed. Philadelphia: Lippincott Williams & Wilkins; 2010. 3. Bertoldi AD, Hallal PC, Barros AJ. Physical activity and medicine use: evidence from a population-based study. BMC Public Health. 2006;6:224. 4. Billat V. Fisiología y Metodología del Entrenamiento Deportivo. De la teoría a la Práctica. Primera Edición ed. Barcelona: Paidotribo; 2002. 5. Berthon P, Fellmann N. General review of maximal aerobic velocity measurement at laboratory. Proposition of a new simplified protocol for maximal aerobic velocity assessment. J Sports Med Phys Fitness. 2002 Sep;42(3):257-66. 6. Chicharro J, Vaquero A. Fisiología del ejercicio: Médica Panamericana; 2006. 7. Heyward V. Evaluación y prescripción del ejercicio: Paidotribo; 1996. 8. Baechle T, Earle R. Principios del entrenamiento de la fuerza y del acondicionamiento físico: Médica Panamericana; 2007.

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