28 Aug

Walking With Ankle Weights – Benefits and Tips

Article by John Davenport

Walking to lose weight and burn fat is one of my favorite workouts. I love to feel the ground beneath my feet and, unlike running, when you walk, it’s much easier to notice your surroundings and enjoy the scenery.

However, for some people the amount of calories that you burn when walking is not high enough. One of the ways in which you can increase it is to wear ankle weights while walking. In this article I want to touch upon some of the benefits of walking with ankle weights and some tips on how to use them properly.

Benefits

1. One obvious benefits of walking with weights around your ankles is that it makes your walking a much tougher workout to do and one that will burn more calories and fat. Basically, you’ll be able to burn more calories for the same number of minutes that you used to walk before.

2. Wearing weights also increases the muscular stimulation on your legs, so you’re getting a better strength workout in addition to the cardiovascular element of walking. A double benefit.

3. Walking with ankle weights is great when you feel that you’ve reached a level of fitness that makes your current walking workouts seem easy and unchallenging. Instead of increasing your walking time, just use the weights for extra difficulty.

Tips on how to use ankle weights

1. While walking with ankle weights has benefits, it is also something that needs to be done wisely. Don’t use heavy weights. You don’t need them. This is not a strength workout but a cardio one. You’re not supposed to make it hard on yourself to actually walk. This is just for the little extra stimulation, nothing more.

2. If you feel any pain in your legs or shins you need to stop using these ankle weights for a while. Don’t ever put too much stress on your legs.

3. When you do wear these weights, they need to be tight around your ankles. Don’t let them be loose and interfere with your stride.

4. If you’re looking for an even greater challenge, try walking with ankle weights at an incline. This will give you and even greater workout.

5. Check with your doctor before using ankle weights to make sure you don’t have any joint issues that prevent you from using them.

Extra tip: ankle weights can also be used in a variety of lower body and abs exercises so if you already have them, make sure to use them for these types of exercises as well.

For more tips on how to lose fat with walking visit Walking to Lose Belly Fat

For other cardio workouts to shed weight visit Cardiovascular Exercises To Burn Stomach Fat
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

27 Aug

Walking For Fitness

Article by Alison Stevens

Walking is the best form of exercise to increase your health and fitness. It’s easy to begin, you can set your own goals and it’s free!

Whilst others may encourage you to join a gym you may lack the confidence to begin exercising in such a public arena. Walking for fitness will give you the flexibility to exercise wherever and whenever you want.

It’s great to have flexibility but initially you may find having a set schedule very helpful while you establish your walking routine. For the first three weeks set aside a definite time each day for your walking program. Write the schedule in your diary or daily planner and don’t let anything come between you and your daily walk. Why? Because too often exercise commitments are broken because you put someone else’s needs before your own. For 21 days you are going to put your own health and well being first. You must begin taking care of you! Starting now.

Starting your walking program is much easier than joining an expensive gym. In fact, the only equipment you’ll need will be a comfortable pair of walking shoes, although taking along a MP3 player and headphones can help you set a steady pace. Walking to music will encourage you to keep up your step and listening to inspirational or motivational speakers while walking can often encourage you to walk a greater distance!

If you are new to exercise begin your new fitness walking program slowly. Start with a daily 10-minute walk at a moderate pace before increasing to a 20-minute walk. By the end of your first week of walking you should be able to comfortably walk for 20 minutes.

During your second week of walking increase your distance and your pace. At the end of 14 days you should be walking for 30 minutes and you’ll be surprised at how much ground you can cover.

This might also be a good time to review your eating habits and establish healthy patterns. You will accomplish a lot more is you maintain a healthy lifestyle while establishing your life-changing and possibly life-saving walking program.

When you enter your third week of walking you may consider introducing a few hills or stairs into your daily walk. At the end of three weeks you’ll have established your walking pattern, you should be feeling much more energetic and start noticing some weight loss – especially if you’ve modified your eating habits during this period.

You can now continue your fitness program by walking at a smart pace for around 45 minutes at least three times a week. The benefits to your health will be enormous and ongoing.

Beginning a walking program can help you reduce your weight and reduce your risk of coronary heart disease, increase your bone density, reduce stress and benefit the joints. Walking keeps you active, increases mental alertness, boosts your energy levels and improves your overall well-being.

Walking off the weight may be just what the doctor ordered but remember to consult your doctor before beginning this or any other exercise program, especially if you are overweight and haven’t exercised on a regular basis for some time.

Alison Stevens runs a fitness walking program for baby boomers aimed at promoting good health. She also recommends Trudy Stevens’ real fat loss program to encourage people to lose weight through healthy eating and exercise.

18 Aug

The Reason Why a Healthy Weight Loss Diet is Important Even If You’re Not Fat

Article By Roy Orion

Choosing a Healthy Diet Plan is Your Best Bet for Many Reasons

There are plenty of reasons to choose a healthy diet plan when you make the decision to live healthier. First and foremost, you’ll be looking and feeling better, of course, but the real benefit of losing weight with a healthy weight loss program is because you’ll be making major improvements in your future health considerations.

Making sure that your diet is healthy is as easy as figuring out how many calories you should be eating a day, and then figuring out what foods you need to eat to eat that calorie goal each day while maintaining the nutritional values you need to fuel a healthy weight loss program.

Losing weight too quickly with a fad diet isn’t good for your health and can result in losing water weight and muscle instead of fat. Most healthy diet plans consider a 1 to 2 pounds lost a week a healthy approach towards long term weight loss. That ideal is easily obtainable with the many healthy diet websites available or you can discuss your weight loss plans with your physician who can refer you to a nutritionist. A nutritionist can give you a specific plan for your caloric intake and suggest what foods to eat in order for you to get the nutrition you need for your specific health needs.

Some other reasons it’s so important to follow a healthy diet include the importance of re-learning old bad eating habits while developing new healthy eating habits over time. Remember, it takes 21 days to develop a habit, good or bad, so give yourself plenty of time to ditch the old unhealthy eating habits and learn to reinforce new healthier eating habits.

While many people begin a fad diet or subject themselves to weight loss surgery, many of those people don’t take the time to relearn poor eating habits and they end up gaining the weight back within a short period of time. With a healthy diet plan, you take the weight off slowly but surely while building up your arsenal of healthier eating habits.

As the weight begins to melt away little by little, you build up a different attitude towards food and become healthier in your weight loss journey. It’s a great feeling to know that you have not only lost the weight you wanted to lose but it’s icing on the cake when you know you did it with your health first and foremost.

Pay Close Attention Here-

Click here – FREE How to Lose 20lbs in 4 weeks without Special Diets http://www.fasttrackfatlossdiet.com

10 Aug

5 Reasons Why Walking is a Good Exercise

Article by Lam Bong

 

Some people think that walking is not an exercise. Some even think that walking can do no good to your health and it is even a waste of time. If you think that way, then you are wrong! Walking is one of the best exercises that you can do. Here are 5 good reasons why walking is one of the best exercises that you can do!

1. Walking exercises the whole body

Unlike other exercises like weight lifting, walking exercises the whole body. That is, when you walk, you have to move your legs, arms, feet, hands and many other parts of your body like your head. You have to keep your head and back upright, whilst at the same time avoiding any obstacles in your way when walking. Walking can also exercise your organs such as your heart, lungs and digestive system. It is one of the best exercises you can do to exercise your whole body.

2. Helps increase digestion

If you have a full stomach or have a case of bad indigestion, then one of the best ways to get rid of it is by walking. Walking helps digestion because when you walk, you stimulate and mobilise your bowels. It is one of the best ways to get your food digested after having a big meal. In fact, scientific journals have suggested that you should walk at least 30 minutes after every meal, especially after dinner to prevent bowel cancer.

3. Is good for spinal hygiene

If you have been sitting too long or you work in job that involves you bending or lifting things a lot, then walking is a good way to keep your spine healthy. Walking helps to keep your spine healthy by allowing all your spinal joints to move in all its range of motion without causing too much pressure and force on your spinal discs. This helps lubricate the joints in your spine and stop it from getting arthritis.

4. It’s cheap and free!

Walking does not involve you purchasing any equipment. It also doesn’t require you to pay a fee for. So if you want to exercise that doesn’t cost you nothing and it’s simple to do, then walking is the perfect exercise!

5. Allows you to be out in the open air

If you just want to walk and look at the beautiful world outside, then the best way to do it is to walk outside. You can breathe in fresh air instead of stale air inside gymnasiums or halls. It’s a good way to keep your lungs healthy.

Lam Bong is an Author living in Sydney, Australia. He is interested in reading and creating websites. His latest website is about Top 10 cologne and finding the best Cologne and perfume on the web today.

04 Aug

Tips To Lose Weight Naturally

These weight loss tips have been around for a long time, but sometimes we just need to be reminded of them.

Water is one of the most important things you can do for your body.  Water helps flush your body of toxins and helps your body function properly.

Drink juice instead of soda and other sweetened drinks.

Eat fresh fruit as it contains fiber, which the body needs, and fruit
is an excellent source of vitamins.

Eat more vegetables, leafy green vegetables are the best. Include a salad in you meal plan everyday. Use dressing lightly as these can be high in calories.

Have breakfast within one hour of waking up, so your body can charge
itself with the energy it needs for the day.

Choose a variety of foods from all food groups every day.

Take the stairs or walk to where you are going.

Cut back on your snacking or snack on vegetables.

Eat foods high in fiber, low in sugar.

Simple changes can do wonders for your weight loss and mentally you will feel better knowing that you are eating and doing things that are good for your body and mind.

01 Aug

Walk Your Way to Better Health

NewsUSA) – Want to get outdoors, improve your health and socialize with friends? It might be time to put on your walking shoes.

 Regular physical activity may help control weight and lower the risk for certain diseases.

Some exercise is always better than none. If you’re not used to exercise, walking is a great way to become more active. Walking requires a pair of sturdy walking shoes to get started, and proves a viable way to burn calories, build bone density, reduce the risk of chronic diseases like type 2 diabetes and heart disease, and socialize with friends.

Not sure how to get started? Sisters Together: Move More, Eat Better, a national initiative of the Weight-control Information Network (WIN) designed to encourage Black women to exercise and eat healthier foods, offers the following tips to get moving:

* Make it fun. Find a partner. Your walking partner should be able to match your speed.

* Find proper footgear. Wear shoes with proper arch support, a firm heel and thick, flexible soles.

* Wear clothes that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin.

* Divide your walk into sections. Warm up by walking slowly for five minutes. Then, increase your speed and do a fast walk. Finally, cool down by walking slowly again for five minutes. Do light stretching after your warm-up and cool-down.

* Try to walk as often as possible. To avoid stiff or sore muscles and joints, start gradually. Over several weeks, begin walking faster, going farther, and walking for longer periods of time. Aim for 30 minutes of walking a day on most, if not all, days of the week.

* Set goals and rewards. A goal might be participating in a fun walk or walking continuously for 30 minutes. Reward yourself when you meet a goal, but not with high-calorie foods.

For more information and tips, visit the WIN site at www.win.niddk.nih.gov.

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