The difference between catabolism and anabolism. Anabolism and catabolism - basic concepts

Anabolism- this is one of the types of biosynthesis, as a result of which more complex substances, such as muscle fibers, are formed from simple molecules. As a result of this biochemical reaction, there is a process of storing energy in the body, which will later be used to form new materials for life support and cell growth. If at , complex molecular compounds break down to form simpler ones, then in anabolism the opposite is true, therefore these processes are a kind of antonyms.

Anabolism- this is, in fact, the opposite concept of catabolism, but despite the opposite, they cannot exist without each other and proceed simultaneously. If the body is in the last stage of catabolism, it is the first stage of anabolism and vice versa.

Anabolic processes include the synthesis of such cellular components as:

• carbohydrates
• squirrels
• lipids
• monosaccharides
• nucleotides
• nucleic acids

For this synthesis to be carried out, additional energy is needed in the form of rich energy compounds in the form of " ADENOSINE TRIFOSPHATE» ( abbreviated as ATP, in English ATP). Such energy compounds are produced as a result of the process of decay (catabolism). That is, in fact, as I said earlier, these two processes cannot exist without each other. Therefore, these are two inseparable biochemical reactions, which are basically two sides of one process - metabolism.

In growing cells, anabolic processes predominate over catabolism. If we take into account non-growing cells, there is a balance in them, that is, 50 to 50. However, if a person works out intensively in the gym and eats poorly, then the process of muscle tissue breakdown will prevail in the cells. This is the moment bodybuilders fear the most.

In bodybuilding, anabolism is of key importance in the growth of muscle tissue, therefore, the main factor in muscle growth is nutrition. In order to constantly maintain the predominance of anabolic processes, very often athletes resort to the help of sports nutrition, and professionals use pharmacological support in the form of anabolic steroids.

Anabolism and sleep

It is sleep that is the most favorable period of time in a day for the restoration and growth of muscle tissue. In order for anabolic processes to be as efficient as possible, you need to eat well in the evening so that the body has something to take materials for recovery and building up. In terms of sports nutrition, it should be used, as it contains a high concentration of protein, and also includes many useful amino acids. It has a low, which is why it is very slowly absorbed by the body, which is what we need, since the sleep of the average person lasts about 6-8 hours. Imagine not eating for more than 6 hours. It is clear that they slow down during sleep, but still, if you eat badly, there will be no effect from training at all.

Also, it is very anabolic, which should be taken immediately after a workout or early in the morning as soon as you wake up. You can also use it before your workout.

conclusions

So, anabolism- this is a process that stimulates the development of muscle tissue, which is why drugs that help build muscle mass are called - anabolic steroid. To enhance the building processes in our body, you need to follow the regime (intense training and healthy sleep) and eat right, while you can use sports nutrition.

Aimed at the formation of cells and tissues.

Anabolism is interconnected with the opposite process - catabolism, since the decay products of various compounds can be reused during anabolism, forming new substances in other combinations. The processes of anabolism that occur in green plants with the absorption of solar energy (see Photosynthesis) are of planetary importance, playing a decisive role in the synthesis of organic substances from inorganic ones. Anabolism includes the processes of synthesis of amino acids, monosaccharides, fatty acids, nucleotides, polysaccharides, protein macromolecules, nucleic acids, ATP.

As a result of plastic metabolism, proteins, fats, carbohydrates characteristic of the body are built from the nutrients entering the cell, which, in turn, go to the creation of new cells, their organs, and intercellular substance.

see also

Literature

• Biological encyclopedic dictionary / chapters. ed. M. S. GILYAROV - M.: Soviet Encyclopedia, 1986. - S. 25.

Wikimedia Foundation. 2010 .

See what "Anabolism" is in other dictionaries:

- (from the Greek. anabole rise), assimilation, a set of chemical. processes in a living organism aimed at the formation and renewal of the structural parts of cells and tissues. Opposite to catabolism (dissimilation), it consists in the synthesis of complex molecules ... Biological encyclopedic dictionary

Update Dictionary of Russian synonyms. anabolism noun, number of synonyms: 1 update (21) ASIS Synonym Dictionary. V.N. Trishin ... Synonym dictionary

- (from the Greek anabole rise) (assimilation) a set of chemical processes in a living organism aimed at the formation and renewal of the structural parts of cells and tissues. It constitutes the opposite side of metabolism to catabolism and consists of ... ... Big Encyclopedic Dictionary

ANABOLISM, see METABOLISM... Scientific and technical encyclopedic dictionary

A set of reactions that ensure the biosynthesis of complex compounds (proteins, nucleic acids, polysaccharides, and other polymers) by the cell from the corresponding low molecular weight compounds. The process is the opposite of catabolism. Necessary for A. ... ... Dictionary of microbiology

ANABOLISM- see Art. Assimilation. Ecological encyclopedic dictionary. Chisinau: Main edition of the Moldavian Soviet Encyclopedia. I.I. Grandpa. 1989... Ecological dictionary

anabolism- a, m. anabolisme m.gr. anabole rise. The set of metabolic reactions in the body, corresponding to assimilation and aimed at the formation of complex organic substances (opposite catabolism). SIS 1954. Anabolic oh, oh. All… … Historical Dictionary of Gallicisms of the Russian Language

anabolism- - a set of reactions aimed at the synthesis and renewal of the structural and functional components of cells ... Concise Dictionary of Biochemical Terms

ANABOLISM- (from the Greek anabole uplift), the anabolic phase of metabolism, anabolic processes, assimilation processes in the broadest sense of the word, leading to the construction of the cell body, to the creation of living matter. A. includes, first of all, all processes ... ... Big Medical Encyclopedia

anabolism- The process of synthesis of organic substances from inorganic substances with the expenditure of energy in living organisms Subjects of biotechnology EN anabolism ... Technical Translator's Handbook

Anabolism- * anabalism * anabolism metabolic synthesis of complex molecules from simpler precursors. Usually requires energy expenditure and specific anabolic enzymes… Genetics. encyclopedic Dictionary

Catabolism is a bodybuilder's worst nightmare. Catabolism is the breakdown of muscle tissue. Catabolism is something that strength athletes are actively trying to suppress. But is catabolism as terrible as the layman imagines it to be? Let's try to figure it out.

Catabolism, from the point of view of physiology, is the breakdown of body tissues. The breakdown occurs with the release of monomers into the blood, such as glucose, amino acids, fatty acids, glycerol. All these products are used by the body itself, in case of insufficient intake of nutrients. Moreover, it is not at all necessary to simply eat a little - with the usual diet, a stressful situation accelerates specific and general catabolism pathways. Moreover, catabolism, as a process, is not at all selective - all available sources of energy are “burned out” - muscles, fat, liver and muscle glycogen.

Catabolic processes do not have any “phases” or “stages”. There are stages in the course of catabolism:

We will immediately make a reservation that bringing the adrenal glands to a state of exhaustion is not a trivial task, for this you need either to severely starve for a long time, limiting yourself in proteins and fats, or to get an injury that is poorly compatible with life.

What situations provoke active catabolism?

Trigger, that is, starting, for starting catabolic processes, situations are stressful situations. Any stressful situation. In order to clarify, let's immediately make a reservation - any strong emotional experience, any serious load is stress for our body. No matter what the emotional coloring of the incident - the processes of catabolism will occur in the same way.

To immediately clearly define which hormones are catabolic, we list them below:

• adrenalin;
• norepinephrine;
• cortisol;
• thyroid hormones - thyroxine (T4), triiodothyronine (T3).

It would seem that catabolism is an unequivocal evil - after all, in the course of catabolic processes, we lose muscle tissue. And indeed it is. However, along with muscle tissue, we also lose fat mass. The task of any athlete, whether amateur or professional, is to make sure that muscle catabolism is minimally expressed, and adipose tissue catabolism is maximal. How to do it? Read below.

How can you slow down the catabolism of muscle tissue?

Let's take a closer look at what happens in the process of catabolism in order to understand how to slow it down. In order for muscle tissue to undergo less catabolism, it must be recruited. In other words, use. What we do in the process of training in the gym. However, there is a sensitive moment - how exactly should you train? There is a traditional idea that in the process of losing weight we need a lot of so-called cardio loads - running, skipping rope, exercise bike - our everything. Power loads, it seems, need to be performed with low weight and with a large number of repetitions.

In the process of getting rid of excess fat, we need an energy deficit. But it should not be excessive - 10-15% is no longer needed. The only thing to keep an eye on is the fact that 10-15% of the lack of caloric intake in the first week of "drying" turns into 5-7% by the third week - along with weight, the need for nutrients also changes.

Against the background of a lack of nutrients, catabolic processes are launched. If we do nothing, then in the first place, we will lose muscle - as a metabolically active tissue, they are the main consumers of calories. That is why our body will get rid of them in the first place. But only if he knows that we do not need muscles.

To understand what muscles the body needs helps training. But we remember that every workout is stressful. Accordingly, our task is to make training sessions frequent, in a weekly cycle, and relatively short in duration - no more than 40-45 minutes each. And in this period of time, we must train intensively - and that means with decent working weights - such that you can do no more than 12 repetitions in the first set of the exercise.

In addition, you should not perform a linearly large amount of load on the muscle - select 2, and preferably 3 muscle groups and perform "in a circle" one approach for each. Chest - back - deltas - rest - chest - back - deltas - rest - and so on. What do we achieve in this way?

1. We reduce the catabolic effect of training.
2. We recruit muscles as much as possible, by maintaining working weights, we do not let volumes go away.
3. We are working on local fat burning - blood, saturated with catabolic hormones, actively moves through the body, burning fat where we need it. And yes, local fat burning is possible, but, as they say, you can feel its effect on yourself only if your subcutaneous fat layer is not more than 17% and percent.

It is also better to refuse low-intensity cardio after strength training - the catabolic response to such manipulation is too great. Cardio should be performed separately, preferably on a separate day.

How to eat to slow down catabolism?

Approaching this section, we will determine that we need to slow down the catabolism of muscle tissue. In order to achieve this. it is necessary to consume protein often enough, with a small amount of fat and fiber. It is better to cut the amount of carbohydrates in the diet to 1-2 grams per kilogram of weight. The time when you can and should take carbohydrates, as they say, without hesitation, is the time of training, right between sets, and immediately after training - again, to minimize muscle tissue catabolism.

Simply put, in order for our body not to pull amino acids from our muscles, it is necessary to constantly maintain a pool of the latter in the blood. And this can be done only by constantly absorbing small portions of protein foods. Or amino acid supplements of sports nutrition - there will not be much difference for the final result. Be smart about your workouts, listen to your body! Be healthy!

You have probably heard expressions such as anabolism, catabolism and metabolism. If these are still incomprehensible words for you, then I will help you understand and understand what these terms mean.
In fact, everything is very simple, these terms are used in medicine, biology, biochemistry, etc. It's just that some authors, when trying to tell something, like to use a lot of technical terminology, thereby confusing listeners. They forget that they are talking to people of different professions, so not everyone understands them.
For example, I always try to tell even very complex things from different sciences in simple and understandable words. Sometimes it's good to make complex things simple.
Although, an educated person, of course, must know elementary concepts from different sciences ...

ANABOLISM - this is the name of all the processes of creating new substances, cells and tissues of the body.
Examples of anabolism: the synthesis of proteins and hormones in the body, the creation of new cells, the accumulation of fats, the creation of new muscle fibers - this is all anabolism. That is, the totality of all processes in the body in which any new substances and tissues are created is called anabolism!

CATABOLISM is the opposite of anabolism. That is, this is the splitting of complex substances into simpler ones, as well as the decay of old parts of the cells and tissues of the body.
Perhaps it seems to you that catabolism is something bad, because it is destruction ... In fact, it is not, because the breakdown of fats and carbohydrates for energy is also catabolism, and without this energy the body cannot exist.
Moreover, this energy can be directed to the synthesis of the necessary substances, to the creation of cells and the renewal of the body, that is, to anabolism. Anabolism and catabolism are interconnected.

Also, you probably heard the phrase “anabolic steroids” - these are illegal drugs that some athletes use. The term "anabolic" is not terrible, it simply means that these substances are involved in anabolic processes, that is, in the processes of creating new cells and substances. But the danger is that anabolic steroids are hormonal drugs, they interfere with the human hormonal system and destroy it. Hormonal imbalance leads to metabolic disorders, injuries, and serious diseases, such as diseases of the heart, liver and kidneys - this is known to any doctor.
Friends - go in for clean sports without chemistry, so as not to destroy the body, but to strengthen it!

So, anabolism is the processes of synthesis of new substances, catabolism is the processes of decay of substances.
All together it is called - METABOLISM, which means - metabolism.
As you can see, anabolism and catabolism are opposite processes, but they are two parts of the same process - metabolism, and both of these parts are important!
The right combination of anabolism and catabolism ensures a balanced metabolism and the health of your body.

Metabolism is a set of biochemical processes that occur in any living organism, including the human body, and are aimed at ensuring life. These biochemical processes allow us to grow, reproduce, heal wounds, and adapt to changing environmental conditions.

Most people use the term "metabolism" incorrectly, referring to either anabolism or catabolism.

The word "metabolism" comes from the Greek noun "metabole", meaning "change", and the Greek verb "metaballein", which literally means "to change".

Anabolism and catabolism

Anabolism refers to the creation of matter - a series of chemical reactions that build or synthesize molecules from smaller components. As a rule, anabolic reactions are accompanied by energy consumption.

Catabolism refers to the destruction of matter - a series of chemical decay reactions in which large molecules are split into smaller fragments. As a rule, the process proceeds with the release of energy.

Anabolism

Anabolism creates matter and consumes energy, synthesizing large substances from small components with the absorption of energy during biochemical processes. Anabolism, or biosynthesis, allows the body to create new cells and maintain the homeostasis of all tissues.

The body uses simple molecules to create more complex ones. Similarly, a builder will use simple building materials such as bricks to build a building. The anabolic reactions that take place in our body use a few simple substances and molecules to produce (synthesize) a huge variety of end products. Bone growth and mineralization, muscle mass gain are examples of anabolism.

During anabolic processes, polymers are formed from monomers. A polymer is a large molecule with a complex structure, consisting of many miniature molecules that are similar to each other. These small molecules are called monomers. For example: amino acids, which are simple molecules (monomers), during a series of anabolic chemical reactions form proteins, which are large molecules with a complex three-dimensional structure (polymer).

The main anabolic hormones are:

• Growth hormone is a hormone synthesized by the pituitary gland. Growth hormone stimulates the secretion of the hormone somatomedin by liver cells, which activates growth processes.
• IGF-1 and other insulin-like growth factors are hormones that stimulate protein and sulfate production. IGF-1 and IGF-2 are involved in the growth of the uterus and placenta, as well as in the initial stages of fetal growth during pregnancy.
• Insulin is a hormone synthesized by the β-cells of the pancreas. It regulates blood glucose levels. Cells cannot utilize glucose without insulin.
• Testosterone is a male hormone that is produced primarily in the testicles. Testosterone determines the development of secondary male sexual characteristics, in particular, deep voice and beard. It also contributes to the growth of muscles and bone mass.
• Estrogen is a female hormone that is produced primarily in the ovaries. It is also involved in strengthening bone tissue and affects the development of female sexual characteristics, such as mammary glands. In addition, estrogen is involved in the thickening of the lining of the uterus (endometrium) and other aspects of the regulation of the menstrual cycle.

Catabolism

Catabolism destroys matter and gives us energy. During catabolism, large molecular complexes break down into small molecules, and this process is accompanied by the release of energy. Catabolism provides our body with the energy needed for any physical activity, from the cellular level to whole body movements.

Catabolic chemical reactions in living cells break down large polymers into simple monomers from which they are formed. For example:

• Polysaccharides break down into monosaccharides. , such as starch, glycogen and cellulose are polysaccharides. in particular, glucose, ribose, and fructose are monosaccharides.
• Nucleic acids are broken down into nucleotides. Nucleic acids are the chemical basis of life and heredity. They encode all of our genetic information; they serve as carriers of genetic information. Examples are RNA (ribonucleic acid) and DNA (deoxyribonucleic acid). Nucleic acids break down into purines, pyrimidines and pentose, which, among other functions, is involved in supplying our body with energy.
• Proteins are broken down into amino acids. Amino acids formed during catabolism can be reused in anabolic reactions, go to the synthesis of other amino acids, or be converted into other chemical compounds. Sometimes protein molecules break down into amino acids for the synthesis of glucose, which enters the bloodstream.

When we eat, our body breaks down organic compounds. This decay process is accompanied by the release of energy, which is stored in the body in the chemical bonds of adenosine triphosphate (ATP) molecules.

The main catabolic hormones are:

• Cortisol is also known as the “stress hormone” because it is involved in the response to stress and anxiety. The hormone is produced by the adrenal cortex, which is part of the adrenal gland. Cortisol raises blood pressure and blood sugar, and also suppresses the immune response.
• Glucagon is a hormone produced in the α-cells of the pancreas. It stimulates the breakdown of glycogen in the liver, which leads to an increase in blood sugar levels. Glycogen is a carbohydrate stored in the liver and used as fuel during physical activity. When glucagon is released into the blood, it forces the liver cells to break down glycogen, which enters the bloodstream as ready-made fuel (sugar).
• Adrenaline is a hormone produced in the adrenal medulla; adrenaline is also known as epinephrine. Adrenaline speeds up the heart rate, increases the force of contractions of the heart muscle, and expands the bronchioles in the lungs. This hormone is part of the fight-or-flight response, which in humans and animals is a response to fear.
• Cytokines - these hormones are small protein molecules that have a specific effect on how cells interact with each other, how they exchange information and how they behave. Examples are interleukins and lymphokines, which are released during the formation of an immune response.

The energy stored in is the fuel for anabolic reactions. Catabolism generates the energy that anabolism uses to synthesize hormones, enzymes, sugars, and other substances necessary for cell growth, reproduction, and tissue regeneration.

If catabolism produces more energy than anabolism requires, an excess of energy is produced. The human body stores this excess energy in the form of fat or glycogen.

Adipose tissue is relatively inactive compared to muscles, tissues of internal organs and other systems of our body. Due to their relatively low activity, fat cells use very little energy to sustain life compared to other cell types.

Metabolism and body weight

In simple terms, our body weight equals the result of "catabolism minus anabolism." In other words, the amount of energy our body produces (catabolism) minus the amount of energy our body consumes (anabolism).

Excess energy is stored in the form of fat or glycogen (in the form of carbohydrates, energy is stored mainly in the liver and muscle tissue).

When one gram of fat is broken down, 9 kcal is released, and when protein or carbohydrates are broken down, 4 kcal is released.

Although excess weight is most often the result of the body storing energy as fat due to excess fat, sometimes hormonal disorders or underlying chronic diseases affect metabolism.

There is an opinion that thin people have a "fast metabolism", while people who are overweight or obese suffer from a "slow metabolism". In fact, chronic diseases such as hypothyroidism (an underactive thyroid gland) are not the main cause of obesity. According to the National Health Service of Great Britain, weight gain is associated mainly with energy imbalance.

If you are overweight or obese, it is advisable to undergo a medical examination and make sure that the weight gain is not caused by endocrine or somatic pathology.

We cannot radically change the level of basic metabolism - the intensity of metabolism at rest - we are not able to. Long-term strategies, such as gaining muscle mass, may eventually give the desired result. However, determining the energy needs of the body and then modifying the lifestyle in accordance with these needs will help you reduce body weight much faster.

Energy needs

Body weight and composition. The higher the body weight, the higher the need for calories. It is also true that people with a high muscle-to-fat ratio need more calories than people with a similar total mass but with a lower percentage of muscle tissue. Individuals with a high lean muscle-to-fat ratio have a higher basal metabolic rate than those with a similar total mass but a lower lean muscle-fat ratio.

Age. As we get older, we face factors that lead to a reduction in energy needs. Our muscle mass decreases, which leads to a decrease in the muscle-to-fat ratio. Our metabolism is gradually rebuilt, which also entails a decrease in the need for calories.

The following age factors reduce our energy needs:

• Hormones - with age, less testosterone and estrogen are produced in the body of men and women. Both hormones are involved in anabolic processes that consume energy. The synthesis of human growth hormone, which has a tremendous impact on anabolic responses, also decreases with age. As we age, the balance shifts from anabolic to catabolic hormones, which dramatically increases the propensity to gain weight, and at the expense of adipose tissue, not muscle.
• Menopause – As women approach menopause, hormone production drops, which cause the body to burn more energy. Most women find that losing weight during this period is very problematic. However, experts believe that menopausal and postmenopausal weight gain is only partly due to hormonal changes. Other age-related factors, in particular, reduced physical activity and unbalanced nutrition, have a much greater effect on body weight.
• Physical activity – As people age, they tend not to be as active as they were when they were younger. This is explained not only by a more measured way of life. Most people who earned hard physical labor in their youth, after 45, switch to sedentary work. This may be due to promotions that take place in many industries, such as the army, police, fire service, as well as retraining, transition to a fundamentally different job or early retirement.
• The theory of accumulation of waste products - when we get older, the number of cells with end products of vital activity increases, which, apparently, negatively affects the intensity of metabolic processes.

Floor. Men have a higher basal metabolic rate than women, which is explained by the greater percentage of muscle tissue in the male body. This means that the average man burns more calories than the average woman of his age with a similar body weight.

How to lose weight?

First, you should determine the body's daily need for calories and make sure that there are no chronic diseases that may be the cause of weight gain. After that, you should focus on three key factors influencing weight loss and subsequent stabilization of your ideal body weight. The same factors affect metabolism - these are physical activity, diet (diet) and sleep.

The meaning of sleep

If you do not get enough sleep, the neuroendocrine control of hunger and satiety is disrupted. The consequence of this is overeating and a decrease in the sensitivity of tissues to insulin, which in turn increases the risk of developing type 2 diabetes. Any of these factors lead to weight gain.

Numerous clinical studies have shown that sleep deprivation impairs the body's ability to regulate eating behavior (appetite) by reducing levels of leptin, the hormone that tells us we've eaten enough.

Scientists involved in the Integrative Heart Health Project at Walter Reed Army Medical Center concluded that there is a direct relationship between body mass index (BMI) and sleep duration and quality.

“When we analyzed the available data, dividing the participants into 'sleepers' and 'insomniacs', we found that sleep deprivation was associated with a higher BMI of 28.3 kg/m2. For comparison, the average sleeper BMI was 24.5 kg/m2. Insomnia also reduced the effectiveness of sleep, which was manifested by significant difficulties in falling asleep and frequent awakenings, ”says lead researcher, MD Arn Eliasson.

Scientists from the University of Bristol (England) came to the conclusion that if a child sleeps little, he has an increased risk of developing obesity. They believe that sleep deprivation can lead to hormonal imbalances that cause children to consume more food and generally eat poorly.

Research has also shown that people who get too little sleep have elevated levels of ghrelin. Ghrelin is a hormone produced in the stomach that tells the brain that you are hungry.

Employees at Columbia University (New York) came to the conclusion that lack of sleep leads to a decrease in glucose tolerance and a decrease in insulin sensitivity due to an increase in the activity of the sympathetic nervous system, an increase in cortisol levels and a decrease in the consumption of glucose by the brain.

All this dramatically increases the likelihood of gaining excess weight, as well as the development of type 2 diabetes. The same scientists found that people who sleep too much (nine hours or more) have an increased risk of developing diabetes.

It's not just the hormonal factors associated with sleep deprivation that increase your chances of gaining weight. Due to lack of sleep, you are unlikely to want to engage in physical education and sports. Numerous experiments have shown that people who sleep little are less likely to adhere to any training program, and this is due to the fact that they are very tired.

Try the following measures that can bring you good, restful sleep:

• Go to bed at the same time.
• Fill your evening hours with rest and relaxation.
• Your bedroom should be quiet, dark and a little cool.
• Try to get 7-8 hours of uninterrupted sleep every night.
• Avoid foods and drinks that contain caffeine.
• Don't eat large meals just before bed. But don't go to bed hungry either.
• Don't do vigorous exercise within 4 hours before bedtime (some experts say six hours).
• On weekends, continue to go to bed and wake up on a regular schedule.

Increase physical activity

The six-month study, conducted by members of the Duke University Medical Center, examined the effects of exercise on the bodies of 53 participants who led a sedentary lifestyle.

The scientists focused on 17 biological indicators that significantly increase the risk of cardiovascular disease. They assessed waist circumference, fitness, body mass index, cholesterol levels, insulin sensitivity, and indicators of metabolic syndrome, a precursor to type 2 diabetes.

Three levels of physical activity were assessed in the experiment: the equivalent of 20 km of walking per week, 20 km of easy running, and 30 km of easy running per week. Participants exercised on a treadmill, elliptical machine, or bicycle ergometer under the supervision of the researchers.

Not only did the scientists find significant improvements by the end of the study, but they also concluded that exercise intensity was not the deciding factor.

Here is what study leader Dr. Jennifer Robbins says: “Looking at the group as a whole, we found that the overall positive effect was not only achieved in the maximum intensity group. People should be encouraged by the fact that they don't have to endure high-intensity workouts to benefit from exercise."

All exercises can be divided into three broad categories

Aerobic exercise

The goal of aerobic exercise is to improve the body's oxygen consumption. The term "aerobic" is closely related to oxygen. The term aerobic applies to metabolic processes that use oxygen (catabolic processes).

Most aerobic exercise is performed at a moderate intensity level over a long period, unlike other categories of exercise. Aerobic training includes a warm-up, core exercises for at least 20 minutes, and a final cool-down. Aerobic exercise mainly involves large muscle groups.

A 20-minute run is an aerobic exercise, but a 200-meter sprint is not. A half-hour game of badminton is an aerobic activity, provided that the movements of the players are relatively continuous. Golf, on the other hand, is not considered an aerobic exercise because there is no constant increase in heart rate over an extended period of time.

anaerobic exercise

The goal of anaerobic exercise is to develop strength, power and musculature. Muscles are trained at high intensity for a short period of time. A short segment usually means no more than two minutes.

The term anaerobic means "without air". Anaerobic exercise increases muscle strength and our ability to move at high speeds. You can think of anaerobic exercise as short and fast, or short and intense. Anaerobic exercises include strength training, sprinting, fast and intense jumping rope, and any other fast, intense movement sequences.

Since anaerobic exercise does not use oxygen to generate energy, a byproduct, lactic acid, is produced. Lactic acid causes muscle fatigue and therefore must be eliminated during recovery before the muscle is subjected to another anaerobic session. During the recovery period, oxygen is used to "reboot" the muscle - replenish intramuscular energy reserves that were used up during intense exercise.

Exercises for the development of coordination and balance

Exercises for the development of coordination develop the ability of a person to sharply accelerate and slow down, change direction of movement and at the same time maintain balance. In tennis, for example, coordination exercises help a player control his position on the court by returning quickly after each stroke.

A key skill in tennis is the ability to take the right position on the court from which you can hit the ball as efficiently as possible. Good coordination not only allows the tennis player to get to the ball faster and get into the optimal position for hitting, but also helps to better group at the time of hitting the ball.

You must combine two types of exercises

To get the most out of your workouts, you must combine aerobic and anaerobic exercise. And you have to practice five times a week.

Researchers at Heriot-Watt University in Edinburgh, Scotland, have concluded that even short-term, but regular and intense exercise, such as a short session of four to six 30-second high-intensity sprints on a stationary bike every two days, significantly improves the body's ability to utilize Sahara.

Diet and Nutrition

Accounting for calorie intake

Keeping track of your daily calorie intake is very important for weight control, especially if you want to lose weight.

It has been proven that drastic calorie restriction is not effective in the long term. Extreme reduction in calorie content of food can force the body to restructure the metabolism so that much less energy will be spent, and any source of energy will be instantly stored in adipose tissue. Low-calorie diets often have a negative impact on motivation, leading to overeating after leaving the diet.

Unless your extremely low-calorie diet is developed by a qualified dietitian, nutritionist, or professional physician, there is a high risk of malnutrition, which is not only harmful to health, but also changes the course of metabolic processes in such a way that it will be even more difficult for you to achieve your goal.

The US and UK have the highest percentage of people who turn to these destructive diets. If they were effective, the States would not be the world leader in the number of people with obesity, and the UK would not be the leader in this indicator in Europe. Of those who have been on extreme diets, the lion's share is still obese, and only a few have managed to return to normal body weight.

Healthy diet

A healthy diet is a well-balanced diet. It should include:

Whole grain products. Whole grains, unlike flakes, still contain the bran and germ in their original form. Whole grain foods are rich in fiber, minerals and vitamins. During the processing of grain, bran and germ are removed from the product.

Whole grains, including bread, pasta and cereals, must be made from 100% whole grains. Whole grain foods and flours include 100% whole grain wheat, brown rice, buckwheat, oatmeal, spelled and wild rice.

Fruits and vegetables. Fruits and vegetables contain a lot of vitamins, minerals and fiber - these nutrients, like air, your body needs for normal life. Numerous studies have shown that a diet rich in fruits and vegetables can protect against the development of heart disease, type 2 diabetes, and even cancer.

Most of the world's health organizations recommend that we get five servings of fruits and vegetables every day. It can be fresh, frozen, canned or dried fruits and vegetables. A serving should be one large piece of fruit, such as an apple, mango, or banana, or three tablespoons of vegetables.

It can also be a glass of 100% fruit or vegetable juice. Note that fruit or vegetable juice is one serving, regardless of its volume. Legumes and legumes can also be considered one serving.

Protein. vital for the growth and regeneration of tissues in our body. Protein-rich foods also contain essential trace elements, such as magnesium and, plus. The UK National Health Service advises that protein should make up about 20% of our diet. Meat, poultry, fish, eggs, beans, nuts, quorn (meat substitute) and soy (including tofu) are good sources of protein.

Nutritionists strongly recommend draining the oil and trimming the fat from the meat after cooking. The skin must be removed from the bird. For non-vegetarians, nutritionists advise eating fish at least twice a week, choosing omega-rich varieties whenever possible, such as trout, fresh tuna, sardines, mackerel, and salmon. During the canning process, essential fats are removed from tuna, and therefore only fresh tuna is considered oily fish. It is advisable not to fry fish and meat, but to cook in the microwave, grill or bake.

Vegans who don't eat any animal products can get protein from nuts, seeds, soy, beans, and quorn. Additionally, vegans should take zinc supplements and, as these products contain insufficient amounts of them.

Calcium (dairy or plant products). Dairy products are considered a good source of calcium, which is essential for healthy bones and teeth. Dairy products include milk, yogurt, cheese, and some soy milk products. Nutritionists say we should choose low-fat dairy products. People who do not eat animal products can get calcium from broccoli, cabbage, soy milk, and calcium-fortified yogurt.

Fats and carbohydrates. Aim for quality fats like olive oil, avocado, or fish oil. Avoid saturated fats, which are found in cream, fried foods, and meats. Also, stay away from trans fats, which are artificial fats. Try not to add sugar to your meals, avoid sugary carbonated drinks. There is enough in our food.