{"id":462,"date":"2018-03-25T18:33:34","date_gmt":"2018-03-25T18:33:34","guid":{"rendered":"https:\/\/icare-cro.com\/blog\/?p=462"},"modified":"2020-01-28T14:44:57","modified_gmt":"2020-01-28T13:44:57","slug":"dimagrire-correndo-ecco-i-segreti-da-conoscere","status":"publish","type":"post","link":"https:\/\/icare-cro.com\/blog\/2018\/03\/25\/dimagrire-correndo-ecco-i-segreti-da-conoscere\/","title":{"rendered":"Dimagrire correndo. Ecco i segreti da conoscere!"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 3<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span><h2>Correre una domenica mattina<\/h2>\n<figure id=\"attachment_464\" aria-describedby=\"caption-attachment-464\" style=\"width: 300px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-464 size-medium\" src=\"https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/people-2592247_1280-300x199.jpg\" alt=\"Corsa domenicale\" width=\"300\" height=\"199\" srcset=\"https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/people-2592247_1280-300x199.jpg 300w, https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/people-2592247_1280-768x508.jpg 768w, https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/people-2592247_1280-1024x678.jpg 1024w, https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/people-2592247_1280.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-464\" class=\"wp-caption-text\">Una ragazza che corre in una bella giornata di primavera.<\/figcaption><\/figure>\n<p>Chi non si \u00e8 mai alzato una domenica mattina con il buon proposito di una salutare corsa? Magari con la speranza di perdere i chili accumulati durante le ultime feste&#8230; Ma in che modo bisogna correre per perdere massa grassa ed incrementare la massa magra? Le possibilit\u00e0 sono quasi infinite. Numerose ripetizioni di corsa ad alta velocit\u00e0? Correre in salita? Correre per ore? Bastano 5 minuti a tutta velocit\u00e0?<\/p>\n<p>Qual \u00e8 la soluzione del problema? Non esiste cosa peggiore che tornare a casa stanchissimi senza aver perso neppure un etto di massa grassa. Ricordiamo che una corretta attivit\u00e0 fisica \u00e8 un elemento imprescindibile da associare ad una <a href=\"https:\/\/www.icare-cro.com\/dietaequilibrata.html\">dieta equilibrata<\/a>.<\/p>\n<div id=\"text-2\" class=\"widget widget_text amr_widget\">\t\t\t<div class=\"textwidget\"><p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script><br \/>\n<!-- Responsive --><br \/>\n<ins class=\"adsbygoogle\" style=\"display: block;\" data-ad-client=\"ca-pub-2279281751910100\" data-ad-slot=\"5949845678\" data-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/p>\n<\/div>\n\t\t<\/div>\n<h2>Scarpe ai piedi e partenza?<\/h2>\n<figure id=\"attachment_467\" aria-describedby=\"caption-attachment-467\" style=\"width: 300px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-467 size-medium\" src=\"https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/heart-rate-monitoring-device-1903997_1280-300x169.jpg\" alt=\"Cardio-frequenzimetri\" width=\"300\" height=\"169\" srcset=\"https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/heart-rate-monitoring-device-1903997_1280-300x169.jpg 300w, https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/heart-rate-monitoring-device-1903997_1280-768x432.jpg 768w, https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/heart-rate-monitoring-device-1903997_1280-1024x576.jpg 1024w, https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/heart-rate-monitoring-device-1903997_1280.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-467\" class=\"wp-caption-text\">Uno dei molti cardio-frequenzimetri disponibili in commercio.<\/figcaption><\/figure>\n<p>Allora indossiamo il nostro completino da corsa nuovo e le nostre bellissime scarpe da ginnastica e partiamo? No&#8230; non \u00e8 cos\u00ec semplice.<\/p>\n<p>Per essere sicuri di eseguire un esercizio fisico mirato \u00e8 sicuramente preferibile dotarsi di un cardio-frequenzimetro. Acquistare un dispositivo di questo tipo \u00e8 una cosa ormai assolutamente semplice. Un <a href=\"https:\/\/www.amazon.it\/gp\/product\/B07XS7YK45\/ref=as_li_tl?ie=UTF8&amp;tag=crfi0e-21&amp;camp=3414&amp;creative=21718&amp;linkCode=as2&amp;creativeASIN=B07XS7YK45&amp;linkId=496653eb4c8b9dc8f51167ee20b4867b\"><strong>Apple Watch<\/strong><\/a>, ad esempio,\u00a0 pu\u00f2 eseguire egregiamente la funzione di cardio-frequenzimetro. Se invece vogliamo dotarci di un dispositivo squisitamente delegato a funzioni di fitness, possiamo scegliere tra una serie molto vasta di dispositivi, con gamme di prezzo molto variabili. Una valida soluzione pu\u00f2 essere quella di acquistare un braccialetto della serie <strong>Fitbit<\/strong>,\u00a0 come ad esempio <a href=\"https:\/\/www.amazon.it\/gp\/product\/B06X9LX63S\/ref=as_li_tl?ie=UTF8&amp;tag=crfi0e-21&amp;camp=3414&amp;creative=21718&amp;linkCode=as2&amp;creativeASIN=B06X9LX63S&amp;linkId=4b108be9f87347ff03a144cda7b97235\"><strong>Alta HR<\/strong><\/a> o <a href=\"https:\/\/www.amazon.it\/gp\/product\/B07G26PDJQ\/ref=as_li_tl?ie=UTF8&amp;tag=crfi0e-21&amp;camp=3414&amp;creative=21718&amp;linkCode=as2&amp;creativeASIN=B07G26PDJQ&amp;linkId=53f2d962559edfb4334bdb6d684ca5dc\"><strong>Charge 2<\/strong> <\/a>(io preferisco il primo). Dispositivi altrettanto validi sono distribuiti dal Colosso TomTom. Il <a href=\"https:\/\/www.amazon.it\/gp\/product\/B01I50O3QI\/ref=as_li_tl?ie=UTF8&amp;tag=crfi0e-21&amp;camp=3414&amp;creative=21718&amp;linkCode=as2&amp;creativeASIN=B01I50O3QI&amp;linkId=7bb0eab33ed1cc76579ad2a1dd800472\"><strong>TomTom Touch Cardio<\/strong><\/a>, in particolare, associa alla funzione di cardio-frequenzimentro, un interessante rilevatore della composizione corporea che permette di stabilire la percentuale di massa grassa e massa magra del nostro corpo. Una funzione molto utile se si intende dimagrire.<\/p>\n<div id=\"text-2\" class=\"widget widget_text amr_widget\">\t\t\t<div class=\"textwidget\"><p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script><br \/>\n<!-- Responsive --><br \/>\n<ins class=\"adsbygoogle\" style=\"display: block;\" data-ad-client=\"ca-pub-2279281751910100\" data-ad-slot=\"5949845678\" data-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/p>\n<\/div>\n\t\t<\/div>\n<h2>Perch\u00e9 acquistare un cardio-frequenzimetro<\/h2>\n<figure id=\"attachment_479\" aria-describedby=\"caption-attachment-479\" style=\"width: 300px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-479 size-medium\" src=\"https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/heart-462873_1280-300x199.jpg\" alt=\"L'importanza del cuore\" width=\"300\" height=\"199\" srcset=\"https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/heart-462873_1280-300x199.jpg 300w, https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/heart-462873_1280-768x510.jpg 768w, https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/heart-462873_1280-1024x680.jpg 1024w, https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/heart-462873_1280.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-479\" class=\"wp-caption-text\">Il mantenimento di una certa frequenza cardiaca \u00e8 fondamentale per una corsa con finalit\u00e0 dimagrante.<\/figcaption><\/figure>\n<p>L&#8217;utilizzo di un cardio-frequenzimetro risulta fondamentale perch\u00e9 il maggior dispendio di massa grassa si ha mantenendo la frequenza cardiaca entro un determinato range. Come si calcola questo range di frequenza cardiaca?<\/p>\n<p>Per prima cosa \u00e8 necessario calcolare la frequenza cardiaca massima del soggetto, utilizzando la<strong> formula di Cooper<\/strong> (<strong>Frequenza Cardiaca Massima= 200 &#8211; et\u00e0 del soggetto espressa in anni<\/strong>). Una volta ottenuta la frequenza cardiaca massima, dobbiamo sapere che, ai fini del dimagrimento, \u00e8 opportuno correre mantenendo una <strong>frequenza cardiaca compresa tra il 60% ed il 70% della Frequenza Cardiaca Massima<\/strong>.<\/p>\n<div id=\"text-2\" class=\"widget widget_text amr_widget\">\t\t\t<div class=\"textwidget\"><p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script><br \/>\n<!-- Responsive --><br \/>\n<ins class=\"adsbygoogle\" style=\"display: block;\" data-ad-client=\"ca-pub-2279281751910100\" data-ad-slot=\"5949845678\" data-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/p>\n<\/div>\n\t\t<\/div>\n<h2>Quanto veloce e per quanto correre?<\/h2>\n<figure id=\"attachment_483\" aria-describedby=\"caption-attachment-483\" style=\"width: 300px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-483 size-medium\" src=\"https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/the-eleventh-hour-3101625_1280-300x198.jpg\" alt=\"Quanto correre?\" width=\"300\" height=\"198\" srcset=\"https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/the-eleventh-hour-3101625_1280-300x198.jpg 300w, https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/the-eleventh-hour-3101625_1280-768x506.jpg 768w, https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/the-eleventh-hour-3101625_1280-1024x675.jpg 1024w, https:\/\/icare-cro.com\/blog\/wp-content\/uploads\/2018\/03\/the-eleventh-hour-3101625_1280.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-483\" class=\"wp-caption-text\">E&#8217; importante che corriamo per almeno 30 minuti.<\/figcaption><\/figure>\n<p>Dal momento che dobbiamo mantenere la nostra frequenza cardiaca entro il 70% del massimo, appare evidente che si opportuno <strong>correre in modo lento<\/strong>.<\/p>\n<p>Ma per quanto dobbiamo correre? L&#8217;ideale sarebbe riuscire a prolungare il periodo di Frequenza Cardiaca al 60-70% del massimo per <strong>almeno 30-60 minuti<\/strong>. Se si esegue un esercizio di durata inferiore, infatti, il nostro organismo brucia principalmente le energie contenute negli zuccheri e non le riserve accumulate nella massa grassa.<\/p>\n<p>Adesso sappiamo tutto? Basta ripetere lo stesso esercizio ogni due giorni? Purtroppo no&#8230; il nostro organismo \u00e8 in grado di adattarsi allo sforzo ed \u00e8 quindi importante alternare tipologie di allenamento diverse.<\/p>\n","protected":false},"excerpt":{"rendered":"<p><span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 3<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span>Correre una domenica mattina Chi non si \u00e8 mai alzato una domenica mattina con il buon proposito di una salutare corsa? Magari con la speranza di perdere i chili accumulati durante le ultime feste&#8230; Ma in che modo bisogna correre per perdere massa grassa ed incrementare la massa magra? Le possibilit\u00e0 sono quasi infinite. Numerose&hellip;&nbsp;<a href=\"https:\/\/icare-cro.com\/blog\/2018\/03\/25\/dimagrire-correndo-ecco-i-segreti-da-conoscere\/\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">Dimagrire correndo. Ecco i segreti da conoscere!<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","neve_meta_reading_time":"","footnotes":"","_wpscppro_dont_share_socialmedia":false,"_wpscppro_custom_social_share_image":0,"_facebook_share_type":"","_twitter_share_type":"","_linkedin_share_type":"","_pinterest_share_type":"","_linkedin_share_type_page":"","_instagram_share_type":"","_medium_share_type":"","_threads_share_type":"","_google_business_share_type":"","_bluesky_share_type":"","_mastodon_share_type":"","_selected_social_profile":[],"_wpsp_enable_custom_social_template":false,"_wpsp_social_scheduling":{"enabled":false,"datetime":null,"platforms":[],"status":"template_only","dateOption":"","timeOption":"","customDays":"","customHours":"","customDate":"","customTime":"","schedulingType":""},"_wpsp_active_default_template":true},"categories":[119],"tags":[120],"class_list":["post-462","post","type-post","status-publish","format-standard","hentry","category-stare-bene","tag-dimagrire"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.9 (Yoast SEO v28.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Dimagrire correndo. 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