What exercises should I do to get rid of it?
Cellulite is an uneven, lumpy, "orange peel" skin surface that usually appears in places where fatty tissue usually accumulates - on the hips, thighs, stomach and arms. The more body fat, the more pronounced the symptoms of cellulite. But this does not mean that slim women are free from it. Fat cells located under the skin are entwined with connective tissue. The symptoms of cellulite appear when fat cells overgrow, so that the connective tissue becomes "too tight". There are small irregular bumps on the skin. Consequently, connective tissue hypertrophy leads to the deterioration of the skin condition, causing microcirculation disorders. The proper circulation of tissue fluids and the functioning of the lymphatic system are disturbed. It cannot keep up with cleansing the body of metabolic products and toxic substances. Cellulite has a hormonal background. It appears only after reaching sexual maturity, intensifies during periods of the "hormonal revolution" - pregnancy, menopause, and sometimes at different times of the menstrual cycle. The main culprit is the female hormone estrogen, which determines the typically female, i.e. uneven distribution of adipose tissue and regulates the water balance in the female body. However, cellulite can be successfully combated with a proper diet and exercise. The anti-cellulite diet should provide foods that do not contain calories, are free from toxins - and those from a polluted environment, as well as those contained in some products, e.g. in alcohols, that have a cleansing effect, with a large amount of nutrients and low in fat. These products include: - vegetables and fruits containing a lot of vitamins, minerals and fiber, which ensures the efficient functioning of the digestive system - cereals, sprouts and legumes in the form of as little processed as possible - soybean dishes, whose protein content can compete with meat, and do not contain toxins found in foods of animal origin. There is no effective fight against cellulite without providing the body with the right amount of water - at least 6-8 glasses a day. Water allows flushing out toxins accumulated in the tissues, ensures proper circulation of body fluids and prevents swelling. Properly selected exercises also promote properfunctioning of the body and reducing the amount of "orange peel". Through exercise, we force our body to burn fat, regulate metabolism and stimulate blood circulation. The most appropriate form of exercise is aerobic training. It can be brisk walking, preferably in a varied terrain with a lot of hills, stationary or traditional cycling, exercise on a stepper or swimming for at least 50-60 minutes, 3-5 times a week. It is important to perform such training at the intensity that is appropriate for you, optimal for fat burning. Intensity is best determined based on maximum heart rate, which is the highest heart rate at which our heart can work during maximum effort in one minute. The easiest way to estimate them is: 220 minus age for men and 226 minus age for women. The value we got is our maximum heart rate. It has been assumed that the optimal training intensity to burn fat and develop endurance is within the heart rate range from 65% to 85% of the maximum heart rate. So, calculating 65% and 85% of our maximum heart rate value, we get the range of heart rate values in which we should fall during our training. For example, a 30-year-old man has a maximum heart rate of 190 beats per minute, and the heart rate range suitable for fat burning ranges between: 190x65%=123 and 190x85%=161. Exercise heart rate can be controlled by palpation, i.e. by placing your fingers on into the carotid artery or with a heart rate monitor. All people who are not used to training should start slowly and gradually increase the effort. Dynamic yoga is also a good alternative. It allows you to burn excess body fat because it combines breathing exercises with dynamically performed heat-generating poses. It also helps to improve blood circulation, digestion and has a firming effect. Massages and the use of anti-cellulite lotions and creams are also very helpful in the fight against cellulite. Unfortunately, I cannot advise which ones. It is best to check their effects on your body yourself.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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