The pyramid of the physical activity

Game 7 days out of 7, biking and swimming up to 5 times a week, dance and soccer 2 or 3. Staring  the  perfect ’doses’ for any sport is the Pyramid of physical activity presented at the conference ‘Milanopediatria’, going from today until Sunday in Milan. Along the lines of well-known food pyramid, the pediatriciens have decided to establish the pattern for the exercise. Which to choose? When to practice it? And for how long? The new pyramid, organized in 4 steps, try to answers to these questions. Helping parents to navigate and promote good rules for their children. “The suggestions outlined have been proven effective, for the benefit of health status – ensures Marcello Giovannini, president of  ’Milanopediatria’ -. It has been seen that to walk forone hour involves an expenditure of energy nearly 3 times higher than that obtained through the same time watching TV, with a significant increase in the ratio of fat oxidation and carbohydrate oxidation. ” The base of the pyramid, therefore, is to perform physical activity every day. It means to “walk the dog, take the stairs, helping her mother with housework, play with friends”  say the pediatricians. In short, to move without any particular limit. “Not programmed exercise , in fact, it would seem that not only allows an increase in spending energy, but it could encourage a more active lifestyle. Temptation of sedentary activities (TV, video games) and to eat more are much stronger indoors than outdoors. ” The second step of the Pyramid of the sport shows instead the exercises to be performed 3/5 times a week, and that are “aerobic exercises like cycling, fast walking, running, skating, swimming,” for the desired time. “They are the most suitable exercises – state pediatricians – because they induce an increased oxidation of lipids. Specifically, cycling and swimming are recommended especially if the mass weight is high and injuries are predictable favorites by the exercise.” Climbing the Pyramid, the third step is devoted to physical activity programmed to perform 2/3 times a week, 50 minutes each time. In this case, most suitable sports are  martial arts, dance, an hour of tennis or soccer or volleyball. When choosing the type of exercise is best to practice group activities – suggest doctors – possibly with peers with the same weight problems, because children and especially obese adolescents feel less inhibited in making these group activities. The approach to sports should also be calibrated to the real possibilities of the child and implemented in a progressive manner ” . Finally, the top of the pyramid that represents the space to devote to television and video games: very little. The invitation of pediatricians is “trying to sit less than an hour.”