Er zijn nog steeds veel meningsverschillen over wat nu de beste manier is om af te vallen, of beter gezegd: om het vetpercentage te verlagen. Ik wil graag een drietal fitness-disciplines onder de loep nemen die hierbij belangrijk zijn.
Cardio
Veel sporters denken dat cardio-oefeningen zoals lopen, fietsen of roeien op een lage intensiteit (je kunt het uren volhouden) de beste en snelste manier is om vet te verbranden en daardoor sneller af te vallen. Dit is de zogenaamde ‘fat burning zone’, die op veel cardio apparaten nog staat vermeld. (zo’n 60% van je maximale hartslag) Jammer, want hierdoor bereiken veel sporters hun doelstelling niet.Bij sporten op een hoge(re) intensiteit worden meer calorieën en dus ook meer vetten verbruikt, dan bij sporten op een lage intensiteit. Wat belangrijk is, is niet alleen het calorieverbruik tijdens de training, maar vooral in de periode ná de training. Sport je intensief, dan verbruik je uren erna veel meer calorieën, doordat je stofwisseling op een hoger niveau werkt. Het calorieverbruik na het sporten wordt de “afterburn” genoemd. Hoe hoger de intensiteit, des te hoger de afterburn zal zijn.
Voeding
Voeding is een belangrijk onderdeel bij afvallen. Gezonde volwaardige voeding heeft iedereen nodig om goed te functioneren en daarbij voldoende energie te hebben om te kunnen trainen en herstellen. Het nadeel van afvallen met alleen een dieet, is dat je spiermassa verliest en daardoor
je stofwisseling daalt. De hoeveelheid spiermassa bepaalt voor een groot deel de stofwisseling. Meer spiermassa betekent, naast dat het gezonder is, een hogere stofwisseling en minder kans op overgewicht.
Kracht
Het effect van krachttraining wordt nog teveel onderschat. Omdat je een grotere hoeveelheid spiermassa opbouwd, is krachttraining heel geschikt bij afvallen. In ieder geval wil je minimaal de hoeveelheid spiermassa die je hebt vasthouden. Dit is niet alleen gezonder, maar zorgt ook, zoals gezegd, voor een hogere (rust)stofwisseling: Je verbruikt zelfs in rust meer calorieën en dus ook meer vetten! Intensieve krachttraining
zorgt voor een hoge afterburn (tot 48 uur), mooiere lichaamsvormen en een slanker uiterlijk.
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