Category Archives: Metabolism

04 Jul

Walking: Saving Your Health and Your Money

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Doctors have long stated the benefits of exercising. Few people can afford a membership to a gym or the purchase of exercise equipment for their home. For health reasons, some people are unable to run or jog (unfortunately, I fall into that category). However, most everyone can go for a walk.

I travel a great deal and have made an observation about walking. People in many countries walk all the time. Europeans, especially, love to walk. They walk for recreation through beautifully maintained forest areas. Many times whole families walk together. Parks are plentiful with well laid out walking paths that are adequately lit and safe.

People in many countries also walk to work and to stores. Highways are crowded, parking spaces are scarce, so walking continues to be a part of a daily routine. Many cities have large pedestrian shopping areas that are easily accessed by public transportation.

The results are easy to observe. Obesity is rare in countries where walking is a common practice. I have noticed many people of advanced ages who appear just as healthy as those who are much younger. Children and adults alike are used to walking most everywhere.

The cost of gasoline worldwide has become very expensive. Walking can also save quite a bit of money – wear and tear on your vehicle as well as the cost of gasoline, oil, etc.

In America, admittedly, walking as a standard is somewhat more rare. Sidewalks are spotty at best and it is harder to find safe places to walk. It can be done, however. I often walk to the store in my small hometown in Texas. People often stop to offer me a ride because it is fairly unusual. They think my car must have broken down somewhere and are often surprised when I tell them I have chosen to walk rather than drive.

I walk for two reasons. I know that I need to exercise, but I am naturally frugal and want to save when I can. With walking, I get the benefit of both.

Stephanie B. Blake has frugality in her DNA and is always looking for ways to save money. She shares those hints on her website – http://www.stretchmoney.wordpress.com and in her book “Money: How to Be Rich Without It and How to Stretch It Using Ten Hints from the Past and the Technology of Today”.

Article Source: http://EzineArticles.com/?expert=Stephanie_B._Blake

 

19 May

Walking For Cardiovascular Health And Fitness

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Walking is one of the best forms of exercise for health and fitness. One reason for this is because it can provide you with an effective workout for the cardiovascular system. Also called aerobic exercise, brisk walking performed two to three times per week will not only strengthen your heart but will help you burn fat, as well.

One of the ways that walking can help you lose weight is that your metabolism stays high for up to 2 to 3 hours after your workout. Additionally, it also helps to redistribute stored fat to your muscles, giving you a well-toned physique when performed on a regular basis.

Moreover, even if you are not concerned about losing weight, walking helps you to keep your heart and lungs strong and healthy, giving you more stamina for your activities.

Another benefit of walking is that the stress it places on your joints and bones helps to strengthen them against breaks, fractures and osteoporosis.

Although walking is one of the easiest forms of exercise to engage in, there are a few things you should keep in mind before engaging in a walking program.

Watch Your Form

One thing that you need to keep in mind as you walk for fitness is to watch your form. To get the most from your walk, it’s important to keep your feet hip length apart, your toes pointed forward and your arms bent at the elbows and close to your side. Additionally, you should keep your stomach pulled in and your back straight. As you walk, plant your heels on the ground and then roll to the balls of your feet and push off with your toes. By keeping the proper form as you walk you will ensure that you get the most benefit out of your walk and the best possible workout.

Vary Your Routine

Also important to any walking program that you engage in, is varying your routine each time you workout. If you walk at the same pace for the same amount of time each and every session, your body will eventually get used to the routine and your exercise will not be as effective. To challenge your body, try to vary your routine. For example, try mixing up your routine with short bursts of fast walking, jogging and normal walking; another way to vary your routine is to carry small weights in your hands as you walk. You could also wear leg or ankle weights as you walk or jog. All of these ways of varying your routine will help to keep your body from getting used to your workout and keep you challenged.

The Right Foot Gear

Last, but not least, before you engage in a walking program, be sure you wear the right foot gear. The comfort of your feet is of utmost importance when you are walking. Make sure that your foot gear has a good, supportive arch to avoid any foot pain or injuries during or after your walk. Additionally, your shoes should hug your feet without feeling too snug or tight. If you are unsure about what kind of walking shoes to use during your walks, check out a store which is geared towards athletes or sports. There, you will be able to find a number of athletic shoes for a variety of sports. A knowledgeable salesperson should be able to explain the differences between the various types of sports shoes and tell you which one is the best for you.

If you are taking your walking program seriously, make sure to check out the top weightloss site fitness calculators, fitness tips and fitness news at http://www.the-weightloss-guide.com right away.

Article Source: http://EzineArticles.com/?expert=Patricia_Zelkovsky

05 Jun

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02 Jun

Turbo Jam

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30 May

Rockin’ Body

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18 Apr

Common Sense Weight Loss Advice You Can Use

Why people decide to launch a weight loss program is a personal decision. Some see it as a matter of improving their looks. Health issues may spur others into taking action against excess pounds. Others may just be incorporating weight loss as part of improving their overall lifestyle. But whatever your reason might be, your first goal should be to shed the pounds in a safe manner.

 

Anyone trying to drop the pounds should make the attempt to increase exercise. This will cause your body to burn more calories, even beyond the time spent in exercise. It also helps your circulatory and digestive systems, helping to stave off constipation which can slow weight loss. If your exercises are building muscle tissue, that is also helpful. The body can support a pound of fat with less effort than it can support a pound of muscle.

 

If you are trying to lose a lot of weight, take prescription medication, or have a health problem, talk with your doctor before planning a diet. As most diabetics know, changing your eating habits can drastically alter your blood sugar. Such changes can also impact the way certain drugs are carried through the body. Those on medications for conditions such as renal disease, epilepsy, or hypertension should always seek medical advice on how dieting can affect their medication levels.

 

Set your goals for two or three pounds per week. Crash or fad diets are normally unhealthy and ineffective for long term maintenance as well. You may even gain back more than you originally lost. Keep in mind that you did not put on the pounds overnight, so you should not expect to take them off overnight.

 

Whether or not to join a support group is a matter of individual preference and personality. Some people benefit from the ability to meet weekly with other dieters, while others prefer to maintain their privacy. If you do decide to join a group, seek out one that fits your plans and goals. Some support groups embrace only one method, while others are more open to different plans. Some groups exist primarily to promote their own products. Whichever group you choose, make sure it offers an environment in which you will feel comfortable.

 

Defeating your cravings can be one of the most difficult challenges you may face. If you can hold out long enough, they pass. Once you are over the craving for a specific item, such as chocolate, avoid it. Often just a tiny taste can cause the craving to return in force. If you find yourself compelled to yield to a craving, plan ahead and have just a little bit with a meal.

 

Stock up on snacks that will not hurt your diet. Uncooked vegetables, such as broccoli, cauliflower, and cucumbers, are filling and have almost no calories. Low calorie fruits such as cantaloupe, strawberries, and watermelon can often be effective substitutes if you are craving sweets.

 

Try not to think of your diet as a period of deprivation. Instead, try to see it as part of a change to your lifestyle that will give you health benefits beyond weight loss. When attitude, determination, and a proper plan are combined, the pounds will be lost. You are probably going to find that your health, energy level, and general outlook all improve as well. Visit our weight loss brooklyn website for more information on our programs.

22 Jan

Walk For A Healthy Heart.

Walking is the most economical, convenient and safe exercise. You don’t need any equipment, companion or even a playground. No prior reservation is required.  You just need a pair of canvas shoes and, more importantly, the will to walk.

Work At The Right Intensity.

Walk like you mean it.Many people claim they walk all the time but with no benefit. This is usually because they are not walking briskly enough and not focusing on fitness. Like any cardiovascular exercise you need to walk fast enough to get out of breath and break a light sweat.  Being able to walk a fifteen minute mile is a good target to work up to – however this is a very brisk pace.

Rate your level of exertion. As you walk make sure you take long strides and swing your arms to help raise your heart rate. While it can help to walk with a friend make sure you do not spend your session talking. One test to see if your heart rate is at the right level is the talk test. You should not be so out of breath that you can not answer a simple yes or no question, however you should not be able to carry on a complete conversation either.  Your energy should be on breathing deeply and evenly and you should be out of breath to the point you can not talk steady.

Make sure you feel like you are exercising.You can also use the rating of perceived exertion to test your level.  This is a scale that ranges from one to ten. You rate how you feel with one being asleep and ten being completely exhausted. You want to feel like you are at a five to seven where you know you are exercising but you can maintain the pace for the whole session.

Be careful about taking your heart rate if you are on medication.  Many medications interfere with your heart rate. Talk with your cardiologist or primary care doctor about what a safe heart rate is for you. If your doctor tells you it is OK, look into using a monitor. Wearing a monitor is a much more effective way to monitor your intensity level then taking your own pulse.

Goals And How To Accomplish Them.

Walk 10,000 steps per day (about 5 miles). While that may sound like a lot, it turns out that even die-hard couch potatoes log about 2,000 to 4,000 steps a day-about 1 to 2 miles-just doing the minimum basic daily activities. And a typical busy woman may do 5,000 to 6,000 steps a day. But to reach 10,000, you still need another 4,000 steps or so (about 30 minutes) of walking.  How do you get there?

Exercise specialists say there are many ways to reach or exceed the target. Some are familiar, but as more and more people have started doing “10,000 a Day,” they’ve gotten very inventive about ways to add steps.

What they suggest:

* Take the furthest parking space.

* Take the stairs.

* Take clients for a long walk instead of “doing lunch.”

* Walk in place while watching TV.

* Walk for 10 or 15 minutes if you’re lunching on your own.

* Walk around when you’re waiting for a bus/taxi/train/appointment.

* Schedule walking meetings instead of group sit-downs in stuffy rooms.

* Walk while on your portable phone.

* Deliver memos on foot, instead of e-mailing nearby coworkers.

Spend at least 40 to 60 minutes every day for physical exercise. Exercise has a positive effect on cardiac risk factors like hypertension, diabetes and obesity. People who exercise regularly have a lower pulse rate. This enables them to perform their day-to-day activities at a much lower heart rate than those who are sedentary most of the time. Their cardiac reserve is higher and better and they can engage in physical activities for a longer time without straining their hearts.

Other than exercising the heart and developing physical stamina, walking gives you a feeling of well being that affects the way you relate to everything around you. This feeling is produced because when you walk, endorphins are released in the bloodstream.

Endorphin is the morphine-like substances produced by the body. Morphine is a painkiller and a relaxant. Walking gives you a ‘shot’ of natural morphine, endorphin, which is responsible for that ‘feel good’ effect you experience every time you walk. It makes you feel nice, puts you in a positive state of mind and helps you think better.

Now get out there and Walk For A Healthy Heart!

30 Oct

Lose The Weight And Keep It Off

Fed up with trying and failing to lose the weight and keep it off?

Sick of exercise routines you can’t stick to and diets that leave you half starved?

I know.  I’ve been there too.  Trying to lose that extra weight and ending up losing my mind instead.  You see, that’s where it all starts – in the mind.  And that’s the reason almost every other diet & exercise program fails.  Thing is, most of us end of running out of motivation way before we run out of steam on the treadmill. We get bored. We feel deprived.  We don’t care enough to carry on.

That’s where this program is different.  It sets your head straight so your body can follow.  It gives you the oh so simple but little known techniques that will guarantee success this time.  Until sooner rather than later you wake up and realise that you’ve done it.  You’re fat free.  What’s more, you’re going to stay that way.  Sounds easy?  It is.

21 Jul

Boost Your Metabolism

First off lets talk about what metabolism is. Metabolism, is the process of transforming food into fuel.  Your metabolism is a constant process that works in two seemingly opposite ways: anabolism uses energy to create cells, and catabolism breaks down cells to create energy.

Ok so now lets talk about ways to rev your metabolism up.  Try working out or going for a walk in the morning to wake up your system. Be sure to eat breakfast since your body has been without food for at least 8 hours and make sure you eat healthy and nutritious one. You don’t want your body going into “starvation mode” which it will when you haven’t eaten in some time. Eat a small amount of protein with each meal as evidence shows that foods rich in protein increase the burning of calories by about 25%.  Eating whole grain cereals or Oatmeal takes longer for your body to digest therefore increasing your metabolism and keeping insulin level low.  When your insulin level increases it tells your body to start storing fat, which slows down your metabolism.

Foods such as asparagus, broccoli, cauliflower, celery and some other high fiber foods are low in calories and take more energy to digest which in turn raises your metabolism.  The fat burning process of metabolism needs water to work effectively and your body has to raise your metabolism to burn extra calories to warm up the ice cold water you drink so drink plenty of water. 

Foods high Omega3’s such as Tuna, Salmon lowers leptin levels which is believed to influence metabolic rate.  Lower leptin levels increase metabolism and burn fat more quickly. Fish-oil supplements may work just as well according to some research.

Eating spicy foods such as peppers, which contains capsaicin, can increase your metabolism by 8-to-20% for at least 30 minutes after eating them and you don’t have to eat a whole lot of spicy foods to get the benefit.

Make sure you get 6 – 8 hours of sleep.  People who are sleep deprived, typically find that they have less energy to do regular, daily activities.

Keep moving during the day such as taking a walk during your break at work. Take the stairs or the long way to where you are going.  Incorporate workouts that build muscle since muscles use more energy and if you just add 1 pound of muscle you can burn about 50 extra calories a day.

As you can see just a few changes can make a big difference in how your body’s metabolism functions.

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