The subcutaneous adipose tissue anatomically placed under the skin, is an active reserve of energy, linked to individual metabolism, scientifically defined caloric balance, and when the caloric balance decreases (more or less the introduction of physical activity with food calories) the reserve is reduced (lipolysis), increases when the caloric balance (less physical activity or excessive introduction of calories with food) occurs the deposit of fat (liposintesis).
Hormonal and vascular disorders, often compounded by a sedentary lifestyle, stress, liver disease, misfeeds or balanced, irregular bowel function, and marked fluid retention, variously combined, are the causes that interfere negatively on adipose tissue and in particular on microcirculation. In these cases, the fat cells are broken, their content, triglycerides, is poured into the space between cells compressing the microcirculation and prevent proper operation.
The persistence over time of these anatomical and metabolic abnormalities, produces the development of further alterations in adipose tissue (lipodystrophy); changes that produce both an increase in volume and texture of the fabric of support that the reduction in size (compression) and of ‘ elasticity of blood vessels in the microcirculation. Physical activity aimed at the prevention and treatment of cellulite is in many respects similar to that proposed for obese individuals. It is inserted in a general context which includes the improvement of conditions and the respect of the subject psicofiscihe three fundamental principles:
Walk, do not Run: the repeated impacts with the ground caused by the stroke, as well as having adverse effects on the joints and spine, causing the microlacerazioni membranes of fat cells in the long run may make the situation worse. In addition, physical activity performed at too high intensity leads to the formation of lactic acid. This metabolite is an ally of cellulite, as the formation of toxins has negative effects on muscle circulation and oxygenation of tissues. For this reason, two hours a week of spinning, high-intensity activities are not only unnecessary but actually counterproductive.
Maintaining a sitting position on the saddle for an hour in fact hinders the movement of the buttocks, one of the body regions most affected by cellulite, also the high-intensity exercise leads to accumulation of lactic acid with all the negative consequences have just seen. It is therefore recommended to carry out long-term activities such as cycling, brisk walking or step. The benefits of this training program are many: regular physical activity (at least 30-40 minutes a day) leads to an overall improvement in cardiovascular and respiratory capacity favoring the peripheral circulation.
This way you can beat the poor circulation that represents the biggest risk factor for the development of cellulite. To be defined regular physical activity should be carried out for at least three days a week. Finally, it may be useful to follow a program of general toning exercises involving the use of charged natural isotonic equipment or free weights depending on experience and preference of the subject. Even in these cases it is important not to overdo it, using light weights for fewer repetitions, although high, not too weary muscle. At the end of the session stretching exercises combined with breathing control run with my legs up, promotes venous return and the elimination of toxins produced.
Cellulite primarily affects some regions of the body such as thighs, buttocks and hips, but also arms and back. It ‘so good complement to a general constant practice (walk, recline, or step-country skiing simulators) specific exercises that stimulate the areas where there is more localized adiposity. It is also important to play at the end of each training session some exercise to stimulate the mobility of the foot.
A defect in the support foot can be one of the biggest risk factors for the development of cellulite. The foot is in fact home to delicate vascular systems (triangle base of the vault and venous Lejaris) responsible for venous return. These balances can be altered by posture or by the frequent use of anatomic footwear (high heels).
Healthy and balanced diet
To combat cellulite is essential to associate a program of regular physical activity on a diet just as suitable. It is so important to follow a diet rich in vegetables and fiber, consume at least 3 meals a day, drink at least a liter and a half of water, avoid fatty foods, alcohol, and also the excessive consumption of coffee (more than 2 – 3 per day). It is also important to try to remove the salt from the diet as that found in foods is enough to cover the daily requirement. The water consumption is important because it allows the elimination of toxic substances and optimal rejection, drink a lot and do not forget to bring a water bottle with you, especially when you go to the gym. And ‘recommend the purchase of a low-sodium water to promote diuresis.
It is very important to sleep for at least 8 hours a day and try to reduce stress as much as possible. Of fundamental importance is the mental approach with which you start the diet and sports, “serenity and motivation” first.
The article contains information that comes from my experience and my tests.