Before starting treatment and repeat after 6 months to compare the results:
Blood test:
- Blood Formula Count
- VS
- Determination of glycated hemoglobin
- Total Cholesterol, HDL, LDL
- triglycerides
practice:
45 minutes of physical exercise at least 3 times a week:
- Fast walking: 2 sessions per week.
- Cycling, in an apartment or outdoors: 1 session per week.
- Optional: swimming or other type of exercise requiring special facilities: 1 session per week.
Heart rate rhythm of each 45 minute session:
Maximum heart rate on exertion, FCME: 220 minus your age
- 15 minutes at: FCME multiplied by 0.6
- 15 minutes at: FCME multiplied by 0.7
- 15 minutes at: FCME multiplied by 0.8
respect 5 minutes of warm-up and 10 minutes of relaxation.
For treatment control, buy:
- A heart rate monitor.
- Optional: to follow your progress and keep track, download a Nike Run application (there are dozens free on the internet).
Sufficient for three months to renew three times.
Duration of treatment: whole life.
Dr Jean-François Lemoine, Doctor of “Better Living”
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Some elements of understanding
First, the dosage of this physical activity. We are going to say that the ideal is 45 minutes, 4 to 5 times a week… and not 45 times a minute a day, for example by taking the stairs instead of the elevator, which was the theme of a official campaign, but completely unrealistic.
There are places to do sports; So, gym or not?
It is above all a question of money and also of fashion. Remembering that an ideal gym is a place where you can lose fat and improve your cardiovascular state. So it is not the number of torture machines that is chosen, but with a few simple devices, such as bikes, cyclorameurs or treadmills … It is also practical to do it at home or walk outside, if the subscription to a gym is too large an investment.
Is this over-consumed drug dangerous?
For example, is it reasonable to run five times a week? Before tackling your favorite physical activity, the best way, no matter what, to avoid mistakes, is to buy a heart rate watch, available at all good sports stores. Take the cheapest model, since most of the additional expensive functions are useless. Above all, read the instructions carefully. If the operation could not be more simple, it is necessary to make a small calculation to know what is the frequency to burn your fat and the one that makes your heart work usefully.
Walk the exercise-king, but …
Two things: first, choose your shoes well. Without buying an overpriced model, do not forget to take at least one and a half sizes above your usual size, because the feet are two fragile little things that we really need and that there is no point in martyring …
Then, it is important not to limit yourself to the exercises which undergo your weight and to alternate with activities which are practiced in weightlessness: two very simple but which do not have the same popularity:
The bike.
Knowing that your road bike, on inexpensive rollers, forms an excellent, inexpensive home trainer. If you’re afraid of wasting your time, watch a movie or decide that football on TV will only be by bike. The very average intensity that the consumption of fats requires will not prevent you from following the program easily. You will see, it is spectacular …
And there is swimming…
Unfortunately, we are not a specially swimming country.
If I summarize the ideal prescription: two sessions per week of jogging alternately with either bike or swimming … Because I insist, being afraid of water is to deprive yourself of an incomparable pleasure, that of evolving almost weightless in a hot liquid, which should remind us of the delights of fetal life that we have all known, as real first pleasure.
Although obesity is the major medical phenomenon of the beginning of this century, this drug is badly prescribed by the doctors, badly explained by the public authorities, and as there are no financial stakes, without support on the part manufacturers, as is the case with drugs. Treatment is therefore poorly followed by millions of French people; it would, however, largely resolve the medical problems they suffer from.
Doctor Jean-François Lemoine
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