For those who complain that they do not have time to complete the seven minutes of exercise a day proposed by Brett Klika and Chris Jordan – experts from the Human Performance Institute (Florida) – in their famous research, now comes a new proposal from Japan impossible to refuse: get that body with which you have always dreamed of a 'measly' minute of daily training.

That's how it sounds. In 'A body 10 in 1 minute' (Kitsune Books), Kyoko Imamura, therapist and director of an osteopathy clinic in Japan, reveals the method with which thousands of women have managed to lose weight, burn fat and sculpt their silhouette, dedicating, only, 60 seconds a day to perform a few simple stretches. And, all this, without giving up any type of food or drink.

How is this miracle that is so appetizing as it is hard to believe supposed to be 'worked'? Well, as the author explains in her book, stretching specific muscles of our anatomy that, among other 'competences', have the function of activating "mitochondria, organs of cells that consume fat and sugar, in addition to synthesizing adenosine triphosphate, which is the source of energy that drives the body 24 hours a day. "

In Imamura's words, "when mitochondria are exhausted, the body becomes like a candle without wick." And, of course, "since there is no wick (mitochondria) to ignite wax (i.e. fat and sugar), fat continues to accumulate in the body."

The solution, then, would be to revitalize our mitochondria, activating the right muscles: "Mitochondrial muscles have 30 times more capacity to burn fat than external ones." In other words, they have "the potential to help you lose weight."

What are these prodigious muscles that should be stretched because they 'atrophy' with the passage of time, but, above all, because of our 'bad life'? "The muscles full of mitochondria and that tend to be contracted are: the psoas major, deep in the abdomen; the adductors, on the inner thigh; the semitendinosus and semimembranosus muscles, in the back of the thigh; and the soleus muscle, in the calves. On the other hand, the rhomboids, located in the shoulder blades, and the transverse abdominal, which covers the abdomen, tend to stretch and weaken, "says this therapist.

The list of benefits experienced by those who have carried out his method are, as Imamura collects in his book, amazing: "Flat belly and beautiful waist; firm, smaller buttocks; thinner thighs and calves; weight loss and decreased body fat percentage; disappearance of swelling of the face and legs; disappearance of constipation; improved posture; better walking and standing; relief of body aches; and appetite moderation. And all this, it should be remembered, with a single minute of exercise a day and without depriving yourself of anything (not even fried or sweet).

WHO RECOMMENDATIONS

So far, the proposal of Kyoko Imamura that, without a doubt, could be a good start to degrease muscles and joints. However, at this point, it would be advisable to remember the WHO recommendations on physical activity to be clear about what to expect:

Adults 18 to 64 years old:

  • they should engage in moderate aerobic physical activity for at least 150 to 300 minutes;
  • or vigorous aerobic physical activity for at least 75 to 150 minutes; or an equivalent combination of moderate and intense activities throughout the week.
  • They should also engage in moderate or more intense muscle-strengthening activities that exercise all major muscle groups for two or more days a week, as such activities provide additional health benefits.
  • may prolong moderate aerobic physical activity beyond 300 minutes; or perform intense aerobic physical activity for more than 150 minutes; or an equivalent combination of moderate and vigorous activities throughout the week for additional health benefits.
  • They should limit the time spent on sedentary activities, replacing them with physical activities of any intensity (including low-intensity activities).
  • To help reduce the detrimental effects of more sedentary behaviors on health, all adults and older adults should aim to increase their moderate to vigorous physical activity above the recommended level.

Adults 65 years and older:

  • The same recommendations apply as for adults.
  • As part of their weekly physical activity, they should also engage in varied physical activities with various components, emphasizing functional balance and moderate or higher-intensity muscle strength training, three or more days a week, to improve functional capacity and prevent falls.
  • WHO
  • Japan
  • HBPR

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