This is America. Гришенкова Е.Г. - 52 стр.

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52
reduce bone and muscle loss. Running is also a good way to lose weight. People burn
an average of one hundred sixty calories a kilometer while running.
The Census Bureau says swimming was the third most popular sports activity
in the United States in 2007. The top two were walking and exercising with
equipment. Swimming is said to be one of the best ways to exercise. Nearly all of the
major muscle groups are put to work.
Swimming also presents less risk of muscle and joint injury because of the
body’s weightlessness in water. This makes it a great choice of exercise for people
with special needs, like pregnant women, older adults, and persons who are
overweight.
Water aerobics is another popular form of exercise. This can be anything from
walking or running against the resistance of water, to doing jumping jacks in the
water. There is a debate about whether or not swimming burns as many calories as
other forms of exercise. But one thing is sure: the effects on your health are just as
great.
Whatever kind of exercise you choose, experts agree that you should start
small and work your way up. Start by exercising ten minutes a day two times a week.
After a few weeks, increase your time to fifteen or twenty minutes, and increase the
number of days.
Next, try to increase the intensity of your workout. If you have been walking,
try walking faster, or take turns between walking and jogging. And try not to forget
those muscle strengthening exercises. The more time you spend exercising, the more
health benefits you get.
Health experts advise people who have been physically inactive to have a
complete physical exam before beginning a new exercise program.
If one of your goals is to lose weight, you will also need to change how and
what you eat. To lose weight, you must use or burn off more calories than you take
in.
A pound of fat is equal to about four hundred fifty-three grams or three
thousand five hundred calories. To lose that fat in a week, you have to burn off at
least that amount in calories or eat that much less. The best thing to do is to combine
both ideas. Eat fewer calories and increase your activity so that you burn off more.
The National Institutes of Health suggests that women limit their calories to no
less than one thousand two hundred calories a day without medical supervision. For
men, the number is no less than two thousand five hundred. The American
government also says a healthy diet is one that is high in fruits, vegetables and whole
grains.

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