{"id":613,"date":"2017-03-31T10:58:36","date_gmt":"2017-03-31T10:58:36","guid":{"rendered":"http:\/\/www.bemnutrir.com\/portal\/?page_id=613"},"modified":"2017-04-04T14:40:15","modified_gmt":"2017-04-04T14:40:15","slug":"actividade-e-exercicio-fisico","status":"publish","type":"page","link":"https:\/\/www.bemnutrir.com\/portal\/?page_id=613","title":{"rendered":"Actividade e exercicio f\u00edsico"},"content":{"rendered":"

Gasto energ\u00e9tico durante alguns exerc\u00edcios f\u00edsicos (em calorias)
\n<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Calorias Gastas<\/strong><\/td>\n55 kg<\/strong><\/td>\n65 kg<\/strong><\/td>\n75 kg<\/strong><\/td>\n85 kg<\/strong><\/td>\n<\/tr>\n
\/min.<\/td>\n\/30min.<\/td>\n\/min.<\/td>\n\/30min.<\/td>\n\/min.<\/td>\n\/30min.<\/td>\n\/min.<\/td>\n\/30min.<\/td>\n<\/tr>\n
Aer\u00f3bica<\/strong><\/td>\n7,4<\/td>\n222,0<\/td>\n8,6<\/td>\n258,0<\/td>\n9,8<\/td>\n294,0<\/td>\n11,1<\/td>\n333,0<\/td>\n<\/tr>\n
Andar<\/strong><\/td>\n2,8<\/td>\n84,0<\/td>\n3,2<\/td>\n96,0<\/td>\n3,5<\/td>\n105,0<\/td>\n4,0<\/td>\n120,0<\/td>\n<\/tr>\n
Basquetebol<\/strong><\/td>\n7,5<\/td>\n225,0<\/td>\n8,8<\/td>\n264,0<\/td>\n10,0<\/td>\n300,0<\/td>\n11,3<\/td>\n339,0<\/td>\n<\/tr>\n
Bowling<\/em><\/strong><\/td>\n1,2<\/td>\n36,0<\/td>\n1,4<\/td>\n42,0<\/td>\n1,6<\/td>\n48,0<\/td>\n1,9<\/td>\n57,0<\/td>\n<\/tr>\n
Dan\u00e7ar<\/strong><\/td>\n2,9<\/td>\n87,0<\/td>\n3,3<\/td>\n99,0<\/td>\n3,7<\/td>\n111,0<\/td>\n4,2<\/td>\n126,0<\/td>\n<\/tr>\n
Bicicleta <\/strong>(a 15 Km\/h)<\/strong><\/td>\n5,5<\/td>\n165,0<\/td>\n6,4<\/td>\n192,0<\/td>\n7,3<\/td>\n219,0<\/td>\n8,2<\/td>\n246,0<\/td>\n<\/tr>\n
Correr<\/strong><\/td>\n11,4<\/td>\n342,0<\/td>\n13,2<\/td>\n396,0<\/td>\n15,1<\/td>\n453,0<\/td>\n17,0<\/td>\n510,0<\/td>\n<\/tr>\n
Estar sentado<\/strong><\/td>\n1,1<\/td>\n33,0<\/td>\n1,3<\/td>\n39,0<\/td>\n1,5<\/td>\n45,0<\/td>\n1,7<\/td>\n51,0<\/td>\n<\/tr>\n
Esqui de fundo<\/strong><\/td>\n7,5<\/td>\n225,0<\/td>\n8,8<\/td>\n264,0<\/td>\n10,0<\/td>\n300,0<\/td>\n11,3<\/td>\n339,0<\/td>\n<\/tr>\n
Esqui alpino<\/strong><\/td>\n5,7<\/td>\n171,0<\/td>\n6,6<\/td>\n198,0<\/td>\n7,6<\/td>\n228,0<\/td>\n8,5<\/td>\n255,0<\/td>\n<\/tr>\n
Golfe <\/strong>(sem carro)<\/strong><\/td>\n4,6<\/td>\n138,0<\/td>\n5,4<\/td>\n162,0<\/td>\n6,2<\/td>\n186,0<\/td>\n7,0<\/td>\n210,0<\/td>\n<\/tr>\n
Jardinagem<\/strong><\/td>\n5,0<\/td>\n150,0<\/td>\n5,9<\/td>\n177,0<\/td>\n6,7<\/td>\n201,0<\/td>\n7,5<\/td>\n225,0<\/td>\n<\/tr>\n
Muscula\u00e7\u00e3o<\/strong><\/td>\n6,6<\/td>\n198,0<\/td>\n7,6<\/td>\n228,0<\/td>\n8,7<\/td>\n261,0<\/td>\n9,8<\/td>\n294,0<\/td>\n<\/tr>\n
Nadar crol <\/strong>(ritmo m\u00e9dio)<\/strong><\/td>\n7,8<\/td>\n234,0<\/td>\n9,0<\/td>\n270,0<\/td>\n10,3<\/td>\n309,0<\/td>\n11,6<\/td>\n348,0<\/td>\n<\/tr>\n
Patinar <\/strong>(gelo ou rodas)<\/strong><\/td>\n5,9<\/td>\n177,0<\/td>\n6,9<\/td>\n207,0<\/td>\n7,9<\/td>\n228,0<\/td>\n8,8<\/td>\n264,0<\/td>\n<\/tr>\n
Marcha r\u00e1pida<\/strong><\/td>\n9,3<\/td>\n279,0<\/td>\n10,8<\/td>\n324,0<\/td>\n12,4<\/td>\n372,0<\/td>\n13,9<\/td>\n417,0<\/td>\n<\/tr>\n
Trekking<\/em><\/strong><\/td>\n4,5<\/td>\n135,0<\/td>\n5,2<\/td>\n156,0<\/td>\n6,0<\/td>\n180,0<\/td>\n6,7<\/td>\n201,0<\/td>\n<\/tr>\n
T\u00e9nis<\/strong><\/td>\n6,0<\/td>\n180,0<\/td>\n6,9<\/td>\n207,0<\/td>\n7,9<\/td>\n237,0<\/td>\n8,9<\/td>\n267,0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Observa\u00e7\u00e3o<\/u><\/strong>: Os valores descritos s\u00e3o medianos. Cada organismo apresenta diferen\u00e7as individuais, ou seja, as calorias gastas dependem da efici\u00eancia, da intensidade e do desempenho do indiv\u00edduo. Deve-se usar a tabela como refer\u00eancia, atrav\u00e9s do peso que mais se aproxima do seu. Se houver diferen\u00e7as significativas, utilize uma regra de tr\u00eas simples. No caso de n\u00e3o praticar 30 minutos de exerc\u00edcios, deve multiplicar o valor das calorias gastas por minuto expresso na tabela pelo n\u00famero de minutos de pr\u00e1tica desportiva, para ter um conhecimento das calorias gastas. O melhor exerc\u00edcio a ser praticado quando se segue um plano alimentar de emagrecimento \u00e9 o aer\u00f3bico: como nadar, correr, pedalar, caminhar, subir escadas, praticar hidrogin\u00e1stica e outras actividades.<\/p>\n

Mas para aquelas pessoas que n\u00e3o podem praticar exerc\u00edcio f\u00edsico, uma das melhores actividades que podem fazer para queimar calorias de uma forma sensata, sem prepara\u00e7\u00e3o f\u00edsica pr\u00e9via e com risco praticamente nulo de les\u00f5es, \u00e9 o andar, que pode ir desde o passeio lento at\u00e9 \u00e0 marcha atl\u00e9tica. H\u00e1 tamb\u00e9m toda uma sequ\u00eancia de ritmos interm\u00e9dios que far\u00e3o gastar calorias de uma forma admir\u00e1vel, beneficiando tamb\u00e9m a sa\u00fade. Estes exerc\u00edcios, quando praticados entre 20 a 30 minutos, fazem com que o organismo comece a utilizar a gordura corporal para a obten\u00e7\u00e3o de energia.<\/p>\n

Os exerc\u00edcios localizados apenas fortalecem e definem o t\u00f3nus muscular, causando uma pequena perda de gordura.<\/p>\n

 <\/p>\n

Retirado do Livro \u201cGuia para uma Alimenta\u00e7\u00e3o Saud\u00e1vel<\/em>\u201d, da Editorial Presen\u00e7a.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Gasto energ\u00e9tico durante alguns exerc\u00edcios f\u00edsicos (em calorias) Calorias Gastas 55 kg 65 kg 75 kg 85 kg \/min. \/30min. \/min. \/30min. \/min. \/30min. \/min. \/30min. Aer\u00f3bica 7,4 222,0 8,6 258,0 9,8 294,0 11,1 333,0 Andar 2,8 84,0 3,2 96,0 3,5 105,0 4,0 120,0 Basquetebol 7,5 225,0 8,8 264,0 10,0 300,0 11,3 339,0 Bowling 1,2 … <\/p>\n

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