Does the concern help to burn calories?
Author: Richard Weil, MEd, CDE
Exercise scientists have been studying the restlessness for more than 20 years. You've seen people get restless. They are the restless who can not sit still. They move in their chairs, they walk while waiting for a bus, and they twist and play the violin while standing in line. Claude Bouchard is a scientist who studies the genetics of fitness and restless. In his research, he discovered that some individuals move more than others and that the tendency towards additional movement is determined by genetics. He has even found that fraternal (not identical) twins do not move the same amount. His conclusion is that some individuals are programmed to move more than others.
James Levine, MD, is a physician who studies physical activity and restlessness. Dr. Levine has confirmed that heavier people feel more than thin people. In one study, he discovered that obese people sat nine and a half hours a day compared to thin people who sat less than seven hours a day. One must ask the chicken or egg question; that is, do obese individuals move less than thin ones because they are heavier or are heavier because they move less? Many scientists believe that it is a combination of both, and most agree that some people are genetically programmed to move spontaneously more than others. Just keep your eyes open and observe the movement patterns of the people around you (including yours!). Soon you will see that some people move spontaneously more than others.
Does restlessness really make a difference in the amount of calories it burns?
In a major study conducted in 1986 by Eric Ravussin, 177 subjects remained, one at a time, for 24 hours inside a special 10 x 12 foot respiratory chamber that measures all the calories burned while in the chamber. The subjects in the study slept, ate, exercised on a stationary bicycle and were allowed to move around the chamber as much as they wanted. Despite the fact that all subjects spent the same amount of time exactly in the same confined space, the results showed large differences in the amount of calories they burned. Some subjects burned only 1,300 calories in 24 hours, while others burned up to 3,600 calories, a difference of 2,300 calories in a 24-hour period! The scientists concluded that, even when adjusted for differences in muscle mass, the only explanation could be the amount of restlessness of the subjects (sometimes called spontaneous physical activity). They based their conclusions on the fact that the subjects who burned the most calories were restless, walked, played cards and, in general, spent less time sitting or lying in bed, while those who burned fewer calories spent most of the time. time sitting, watching television, and napping. In general, men burned more calories than women, not only because they weighed more and had more muscle, but because they moved more.
In a similar study, identical twins were confined in a dormitory for 100 days. The food they ate was carefully measured for caloric intake and exercised when being taken for the same walks. On 80 of the days, all were overfed by 1,000 calories to induce them to gain weight. Everyone gained weight, and in theory, since everyone received the same number of calories in excess and performed the same amount of exercise, everyone would be expected to gain the same amount of weight. But they did not. The weight gain ranged between 9.5 and 29 pounds. The researchers concluded that the subjects who gained the least amount of weight moved the most, in addition to that there may be other genetic factors involved in the way they store the fat.
One of the most interesting studies on the concerns and benefits of caloric burning of seemingly trivial amounts of physical activity was done by Dr. Lanningham and Dr. Levine of the Mayo Clinic in Minnesota. They had subjects who carried special devices that measured the expenditure of calories while performing daily tasks with washing machines, dishwashers and cars, and then, in the same subjects, compared calories burned while performing the same tasks manually (washing dishes and clothes by hand and Walking or biking to do local errands instead of driving). The differences seemed small: using a dishwasher versus washing hands was a difference of 26 calories (washing more hands); the use of a washing machine in front of a hand washing was 24 calories; and walk vs. driving was 58 calories. The total daily differences between manual and automatic work add up to only 108 calories, but 108 calories burned each day add up to 39,420 calories in a year (365 days x 108), and since 3,500 calories equals 1 pound, burning 108 calories per day equals just over 11 pounds in a year if you do it every day (39,420 calories divided by 3,500 calories).
The important point of this is that you could easily burn 100 calories more per day than you currently do. For example, a 150-pound person burns 100 calories by walking a mile, and a heavier person burns more. Uneasiness and rhythm also help. All you need to do is discover how to become "inefficient" in your day. That is, make a point to move more and sit less. Below are some ideas to move more.
How can I increase the restlessness and calorie burning throughout the day?
Think about all the sessions you do: on your desk, in your car, in front of the TV with the remote control, on your computer and on weekends. We have designed inactivity in our lives, and even if you are not restless, there are ways in which you can act as one. It is not as difficult as you might think. Here are some suggestions.
Get up from your desk every hour and stretch and walk around, especially if you are not a restless person. Although it is not possible to become a genetic agitator, you can certainly behave consciously as a restless one if you put some effort into it. Move forward or even climb stairs when you talk on the cordless phone. Pace while waiting for a bus or train. Park your car further away from the store. Do not drive in the parking lot for 10 minutes looking for a place. Park the farthest from the shops and walk. You will save aggravation and gas, and you will burn more calories. Do not sit at your desk after lunch. Instead, take a walk. Maybe even lunch outside if it's convenient to do so. Do not sit on the train if you travel. Get up and stretch. You will be surprised how much you feel and maybe even reduce the stiffness of your back by sitting at your desk all day. Do not save all your faxes for a delivery at the end of the day. Instead, get up every time you need to send a fax. Similarly, do not send an email to a colleague if it is just across the aisle. Instead, get up and tell them in person. Climb the stairs instead of escalators and elevators. You burn up one calorie per step. It adds up after a while. Get up and walk during TV commercials.
The final word
The message to take here is that moving is better than sitting down. The control of weight, health and fitness are beneficial. Think about where and when in your life you can burn a few more calories. Everything adds up. Worth the effort. Keep moving!
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