Tag Archives: walk for fitness

19 Jul

Is Walking Good for Losing Weight? Can It Be an Exercise That Gives Permanent Results?

Article by Jacob Portman

If you are someone who is trying to answer the question is walking good for losing weight? Then please continue reading because there are six reasons why walking is a phenomenal way to lose weight while at the same time improving your health. The first reason why walking is such a phenomenal way to lose weight is because of the fact that it is a low impact and low intensity exercise.

You can do walking easily on account of the fact that it is not a stressful exercise, and it doesn’t put pressure on the joints and it makes them hurt like other exercises do. You can always count on walking to be a cardiovascular exercise that is safe and easy to do without having to worry about having an injury performing it.

Even the people who are overweight and like to stay home can still use walking as an exercise to lose weight the easy way. The other reason why walking should be something that more people should get into is because of the fact that it is a easy to do exercise. It isn’t a complicated exercise and everyone in the world knows how to start walking.

You don’t have to learn some step-by-step method to do it and you don’t have to take a class, because all you have to do is tie up your shoes and start walking. Another reason for why walking is such a phenomenal exercise is that it is extremely fun to do at times. As we all know you can lose weight if you’re exercising and dieting.

This is because people become void with their exercises on a diet plan, so walking definitely isn’t an exercise that one could become bored doing. Walking is a very enjoyable exercise to do because you are walking for miles and in fresh air. Another reason why I love walking to lose weight is because I don’t have to have any kind of special equipment to do it.

All I need is a pair of shoes and I can get started, unlike doing strength exercises where you have to go out and buy dumbbells which are very expensive. The fifth reason why I love using walking as an exercise to lose weight is that it can be done anywhere I want to do it. Central Park is a phenomenal place to start walking, and it is just such a beautiful place to exercise in.

All I have to do is go out my door and I can start walking whenever I want. Just by walking for an hour you are helping your cardiovascular system, and protecting you from health problems like heart disease, strokes and other cancers. Walking is a great way to burn a ton of calories in a healthy and safe way. So now you know the answer to the question “is walking good for losing weight?”

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08 Sep

Is Walking Good Exercise? How to Walk Your Way Thin!

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Is Walking Good Exercise?

In this day and age of pills and gimmicks, what if I told you that there was something you could do that would dramatically reduce your chances of dying from a chronic disease, improve your cardiovascular health, and help you lose a bunch of weight?

Well, put away your credit card, because it’s not a pill, bizarre exercise device, or even an e-book. In fact, it’s not even for sale.

What could deliver all of these benefits?

It’s simple: walking.

Can Walking Help Prevent Disease?

Researchers studying the relationship between physical activity and mortality discovered an interesting connection: The more time a person spends sitting, the more likely they are to die of a chronic disease such as heart disease, cancer, or diabetes. (Sitting Time and Mortality from All Causes, Cardiovascular Disease, and Cancer – The American College of Sports Medicine – May 2009)

What was really interesting about this study was that sitting time was related to a higher chronic disease death rate, REGARDLESS of the person’s exercise habits.

So, even if you work out intensely 5 times per week, if you spend most of your non-exercising time sitting, you are still at a higher risk for death due to chronic disease.

Walking vs. High Intensity Exercise for Cardiovascular Health

While no one will deny the benefits of intense exercise, it does not offer the same cardiovascular health benefits as merely going for a walk.

In one study, researchers found that just 30 minutes of walking per day reduced inflammation (leads to artery hardening) and hemostasis (weak, slow blood flow). (Walking, Vigorous Physical Activity, and Markers of Hemostasis and Inflammation in Healthy Men and Women – Scandinavian Journal of Medicine & Science in Sports – December 2008)

Intense exercise, on the other hand, was only found to reduce hemostasis.

Walking Your Way Thin – Walking For Fat Loss

So, as we can see above, walking is a necessity to keeping healthy and avoiding disease.

But what about losing weight?

A Simple Solution to Fat Loss – Eat Less, Move More

Can just eating a little less and doing more activity lead to serious weight loss?

Let’s look at our famous friend, Jared Fogle, who I’m sure you have seen on those Subway commercials.

His approach to losing weight was simple: He ate less every day, simply having a 6″ turkey sub for lunch, and 12″ veggie sub for dinner.

Jared increased his activity by walking 1.5 miles per day from home to work instead of taking the bus.

What were his results?

After one year of doing this regimen every day, Jared lost an amazing 245 pounds, going from 425 to 180 lbs!

Pretty simple, right?

To Summarize

  • Walk to prevent chronic disease- take the stairs instead of the elevator, park further away from your office, go for a walk instead of sitting at your desk during lunch.
  • If you are already active, take advantage of walking’s anti-inflammatory abilities by adding periods of walking throughout the week.
  • Walk to lose weight – Eat less, and walk more! Be consistent – do this every day and you will lose A LOT of weight of the course of a year. (I would also add in a couple 15 minute sessions of resistance training, such as pushups, pullups, and squats, to help build lean muscle mass while you are losing fat)

So, to answer the question, “Is walking good exercise?” I would say, enthusiastically, YES!

If you found this article interesting and for more info on weight loss and home workouts, you might want to check out my blog at http://homeworkoutblog.com/

See how I have successfully lost 30 pounds of fat, built strength and muscle, and overcome chronic injuries all at home.

Take care and good luck!

-Ian

Article Source: http://EzineArticles.com/4979153
14 Feb

Ten Small Steps to Improve Your Health and Fitness

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There are many ways to improve your health and well being. Often even the smallest changes can have lasting benefits. Here are 10 small ideas you can use to begin to improve your health. They are divided into three major categories:

Nutrition

Drink plenty of water. Although, most physicians will tell you that drinking 8 glasses of water per day is not necessary to maintain optimal health. Still, your body needs water and it has many staying sufficiently hydrated has health benefits. The amount of water needed depends on the day’s heat and the amount of aerobic exercise attempted by the individual. Some medical conditions, such as a susceptibility to forming kidney stones in males, are reduced by an adequate water intake. Although flavored water and vitamin-enhanced water are available, there is nothing like plain old pure water. Water keeps you hydrated and has the added benefit of helping you feel full sooner during meals – meaning that you may eat less.

Maintain a balanced intake of protein, fat, and carbohydrates. Most Americans eat too many simple carbohydrates at the expense of adequate protein. Carbohydrates are an important part of your diet, but eating the right carbohydrates is key. According to the National Institutes of Healthmost people should get between 40% and 60% of total calories from carbohydrates, preferably from complex carbohydrates (starches) and natural sugars. Complex carbohydrates provide calories, vitamins, minerals, and fiber. Foods that are high in processed, refined simple sugars provide calories, but very little nutrition. It is wise to limit these sugars. So, in other words, eat more fruits and vegetables, whole-grain rice, breads and cereals, beans, lentils and dried peas. Eat/drink less processed sugar, candy, soda, white bread, etc.

Limit alcohol use. Some alcohol has been proven to have overall benefits to health. But, if you don’t drink, don’t start because of these findings, it’s not necessary. However, if you drink wine with the evening meal has been proven to have cardiovascular benefits. Moderation is key, as part of a healthy diet, the daily intake should be limited to the equivalent of one glass of wine.

 

Exercise

Walk whenever possible, don’t ride. Don’t park near the door; walk across the parking lot. Take the stairs rather than the elevator. Use the rest room or copier at the far end of the building. Each step taken is a step towards better health.

Do minor weight training. Have a pair of light hand weights at your desk and by the television. Use them while relaxing at home or when on the telephone in the office.

Stretch. Working long hours in the same position can cause muscle stress and stiffness. If you can, take a yoga class, you will be surprised at how much better you feel – less stressed and more flexible. Since lack of flexibility is prevalent in men and increases with age in both men and women, this is an especially important tip.

Relax

Take breaks from work. Working through lunch or through an earned break is self-defeating. When an employee returns from a break, he will tackle his challenges with renewed vigor.

Smile. When genuine it helps reduce stress and besides, it’s just more pleasant than frowning and complaining.

Decorate your workspace, if permitted. A photograph of the family or an inspiring scenic picture can be a potent source of relaxation.

Keep everything in perspective. Good days will follow the bad days. Every cloud has a silver lining. Often your attitude is what makes the difference. Remember, a glass that is half empty is also half full.

Donna is a former aerobics instructor and lifetime fitness advocate and trainer. Visit her on the web at http://myfitnessplan.net

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19 Nov

How to Get Healthy and Silence the Inner Critic

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For many, the desire to “get healthy” is an inner critic that reminds them constantly that it is time to give some attention to their health. They think about it when they get dressed or get on the scale, wishing they had not gained the extra weight. They think about it when they are doing an activity that requires more energy and stamina, sweating bullets and thinking about how they need to exercise more. And they think about it when with their healthier friends, the ones who seem to miraculously keep the weight off despite having had three children.

If you find yourself in that category, take comfort in the knowledge that you can get healthy. It is a state of being that is achieved by making small, sustainable changes in your food and lifestyle choices. Those small steps start adding up, resulting in a significantly healthier lifestyle, one that enables you to lose weight healthily and keep it off, increase your energy and maintain your new found health.

Eat Your Greens

Adding more vegetables and fruit to your diet, especially leafy greens, is key to getting healthy. The Standard American Diet (SAD) that we grew up with, where meat occupies the prominent position on the plate at most meals, is not a healthy way to eat. Getting more plants in your diet is easy, and delicious. Start your day with a whole food plant based shake, or simply put two handfuls of baby spinach into the blender with some plant-based milk and a banana for sweetness.

For lunch, skip the meat sandwich and opt for a leafy green salad with lots of crunchy veggies, seeds and nuts for protein. Many vitamins in leafy greens are fat soluble, so use a small amount of a full-fat or reduced-fat organic dressing that is made of just natural ingredients – check the label – or make your own with olive oil, lemon juice, salt and pepper.

At dinner, reduce the meat portion to a quarter of the plate, and introduce a third vegetable. At least twice a week, cook a meatless meal that uses fiber and protein rich beans as the protein. Most recipes that call for ground beef, like enchiladas, casseroles and tacos, can be easily swapped for pinto beans, black beans and cannellini beans.

Find Enjoyable Moderate Exercise

If you are strapped for time and cannot seem to fit going to the gym into your schedule, do not worry. Getting healthy does not require a daily hour-long workout. Moderate exercise, like fast-walking, trampoline jumping, and brief workouts at home strengthens your body and increases your endurance. Studies have shown that walking just 15 minutes a day reduces stress, increases your energy, reduces your risk of disease, and makes you happier. Find some form of exercise that you enjoy, and do it regularly.

Get Support to Stay Motivated

Getting healthy is easier when you have someone helping you stay motivated and on track. Inform your family members of your desire to improve your eating habits and exercise routine. Ask them to lovingly support you by not bringing food into the home that you know you cannot resist, and invite them to accompany you on bicycle rides, walks and other activities. If you have a friend who also wants to get healthy, meet up with them at least once a week and review your goals, what you have achieved and discuss what might be blocking progress and changes that could be made. Working with a holistic health coach can also be a fun and enjoyable way to get healthy.

You can stop thinking about getting healthy and start your journey to attaining a healthy body. Make small improvements in your food choices and exercise routine each week, and before long you will notice weight loss and increased energy. Keep motivated with the help of a friend or a holistic health coach. In time you will enjoy your new way of eating and exercising, and you will no longer hear that inner voice urging you to “get healthy!” You’ll be the healthy person that you always dreamed possible.

Stephanie Leach is a Holistic Health Coach and CEO of FamiliesEatingBetter.com. Learn how to make healthy eating fun and enjoyable by claiming your free 5-day eCourse 5 Keys to Eating Better and Loving It!”

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08 Nov

10 Tips For Healthy Weightloss

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1. Take one pound at a time.

Don’t get overwhelmed by how much weight you need to lose. Try to remember that “losing 15 pounds in two weeks” is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat.

Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight.

Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 3-4 pounds per week. One pound of weight is equivalent to 3500 calories.

2. Set Reachable Goals.

For instance, if you know you need to get more exercise, begin with a manageable goal of, say, walking 10 minutes a day that you know you can achieve. Then build your self-esteem by achieving the small goals you set yourself.

The same logic applies for losing weight.

3. Stay off the scales.

Don’t get discouraged when your progress seems to be slow according to your bathroom scales. They do not provide a true measure of what is going on with the body.

If exercise levels are adequate (5-7 days a week), you may be putting on muscle but losing fat, thus losing inches even if you are not losing pounds. It’s always a good idea to do several body measurements to have a second objective way to monitor progress.

4. Stay focused on being healthy, not thin.

Many people become more successful at long term weight loss when their motive changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body’s health rather than worrying about foods that will affect your body’s weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

5. Fat Free?

We’ve known for some time that limiting high fat foods in the diet can be helpful with weight loss. That’s because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

6. Drink plenty of water.

‘Drink eight glasses a day. Water is a natural appetite-suppressant. Nettle tea is a great weight-loss tea as it supports metabolism and has diuretic properties.’

7. Reward yourself.

Each time you reach a goal, such as losing 5 pounds, reward yourself with a gift or a massage.

8. Seek help if you need it.

A big key in long term weight control comes from receiving encouragement and support from others. Find a friend to lose weight with or you can check to see if groups such as Weight Watchers, or eDiets offer programs and resources in your area by clicking the links. You may also wish to check with your local hospital to see if their registered dietician conducts group weight loss programs.

9. Watch your portions.

With the advent of “supersize” meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a “plate cleaner” even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

10. Eat your food slowly.

Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That’s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy your food.

Tim Godfrey is the co-author of the best selling healthy diet book, Mediterranean Diet Secrets.

To see the latest healthy dieting news and learn more about the book visit: http://www.mediterraneandietsecrets.com

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08 Oct

Summer’s Over: Tips to Get Back to Fitness

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So you took some time off this summer. Okay, well maybe you took the entire summer off.

Summer is over now, but not your life.

Now is the time to restart your good fitness habits and regain all the great benefits you were starting to appreciate.

You still want to look good and feel good but you’re having a hard time getting back to your workout schedule.

You need to attack from the inside and the outside! These ideas can help:

• Put some “reminders” in plain sight. Reminders could be pictures to inspire you. Even better- position your hand weights or your walking shoes where you can’t avoid stumbling over them if you don’t pick them up and use them.

• Remember your positive effective self-talk, your personal and unique inner voice that coaches you and literally gets you going. It worked before and it can work again. No one ever regrets having healthy habits.

As for next summer, consider that the “future” is a figment of imagination. Live today the way you would like to live tomorrow.

What is it about summer that makes us want to take a break from our routine? Is it the warm weather? Moving to a different climate isn’t against the law.

Workouts should feel good. Make adjustments to your workouts so they feel good during and after.

Half of fitness is eating well. Choosing your food from taste alone is almost pre-historic. You can do better. You need food that multi-tasks, food that’s delicious AND nutritious.

If you have a “grab and go” eating style, then you may need to plan better to ensure that your choices are nutritious.

When shopping for food, don’t be caught hungry and short of time:

• Avoid buying food at gas stations or quick marts. They mostly sell cravage- garbage foods that were designed to drive cravings without providing valuable nutrition.
• Buy groceries that you can eat or store in your kitchen, your car, and your handbag.

As you strive toward fitness remember that your habits become the fibers of who you are. Keeping habits for a long time changes those habits into fibers and threads, the fabric of the person you always wanted to be.

Don’t give up. Use intention and perseverance to get you where you want to be. Intention and perseverance are qualities that everyone can develop.

Next summer keep up the good habits that will create the person you want to be.

Nina Lomax and Frankie O’Brien work to encourage you to develop and sustain good fitness habits. These two moms have a combined total of 80+ years of fitness experience to share with you. They share their strategies and fitness videos at http://www.FitHealthyLady.com and http://www.GetFitWithFrankie.com

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06 Oct

11 Ways to Make Your Life More Active

Article by Huy Pham

 

Life can get hectic at times so it may be difficult to get a full blown workout in every single day but there are plenty of little ways you can stay active in everyday life. Even if you are not breaking a sweat, there are still great benefits to getting some extra movement in.

1. Workout at work

Working out at work can be a great way to help energize yourself throughout the work day. Even these micro-workouts can elevate the heart-rate a bit and serve as minor cardio. Besides the exercises we’ve detailed in that post there are many other ways you can get some exercise during your 8 hour day.

1. Take the stairs as often as you can

2. Instead of driving to lunch, take a walk with some coworkers and maybe even have some quality bonding time.

3. If you find yourself constantly using your phone to page your coworkers, try walking to their physical offices instead. Unless the matter is extremely time sensitive, then you should probably stick with using the phone.

4. Encourage social sporting outings after work and maybe even form a team. Or have sporting competitions between departments.

5. If your commute is short enough, you can even ride a bike to work. On that note,

2. Ride your bike

If you do not have a bicycle, it is well worth it to invest in one. Try to ride is everywhere whenever possible.

3. Let the remote collect dust

Even during your relaxation time, you can find a way to get a little more movement by getting off the couch and manually changing the channels. This also prevents soreness and dangerous conditions which may arise from sitting still for an extended period of time.

4. Clean the house

This piece of advice offers you two great benefits. First, you can easily work up a sweat cleaning up your house by intensely vacuuming or taking mopping to the extreme. The second benefit is that your house will be clean.

5. Find an active hobby

It doesn’t have to be a sport, but sports are a great and fun way to get into shape and stay active. Other active hobbies include carpentry, gardening, wood chopping, biking and many more.

6. Find someone who is active and tag along with them (or make someone active)

Workout partners are the best.Being active is always more fun when you have someone to socialize with and you can hold each other accountable. You can also take your dogs for walks. Dogs are generally always up to be more active.

7. Stand up at work or just whenever possible

As stated before, sitting down can negatively impact health, so if possible, standing at work can help you feel better and more energized throughout the day. There has also been an increase in popularity recently for the desk treadmills. While the technology isn’t quite there yet, standing at work can still help you be a little more active.

8. Dance

Whether it’s at a club or just in your living room, dancing can be an awesome way to burn a few calories. If you have a significant other, take them out to swing dancing or salsa or any of the other festive dances out there. If you don’t have a significant other, there is no shame in dancing alone. Everyone does it.

9. Go shopping

Not online shopping, that doesn’t count. Walking around the mall at a brisk pace can also be a way to move around in a fun environment. Malls are especially great during hot days since they’re air conditioned. Just make sure to keep your credit card at home so you don’t get too tempted by all the goodies.

10. Park far away

When you’re at the mall or anywhere else, try to park a good distance away in order to squeeze in a little more fitness time. Avoid parking a great distance away at night though. That may be harmful.

11. Exercise while doing other stuff

Multitasking is highly recommended if you’re too ridiculously busy to work out all the time.

1. Do wall-sits while brushing your teeth

2. Work while sitting on an exercise ball. Trying to stabilize yourself will work out your core muscles.

3. Ride a stationary bike while reading

4. Ride a stationary bike while watching television

5. Ride a stationary bike while contemplating the true meaning of life

6. Do calf-lifts while standing in line

The possibilities are endless. There are always ways to make everything a little more active. You just have to get creative.

When do you do have time for a workout, visit our site at http://fitnessequipmentprofessionals.com. We sell used treadmills, ellipticals, exercise bikes, strength machines and much more from the top brands in fitness. We have a 50,000 sq ft warehouse located in Santa Ana (the heart of Orange County) and we deliver worldwide. Our gym equipment is up to 70% off MSRP so visit us today!

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16 Aug

How To Begin a Walking Program

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Starting an exercise program can be a daunting task. If you have not exercised in awhile you may not know just where you should start. Maybe you are overweight or just lack the motivation to exercise. Walking into the gym and looking at all the different machines is not any less confusing or comfortable to you. Walking is a great low impact activity that you can do just about anywhere. Walking provides many benefits.

Some benefits of Walking are:

  • Decreases the level of your blood pressure
  • Lowers your risk of Type 2 Diabetes
  • Weight loss and weight management
  • The production of endorphins help keep you in a better mood (Endorphins are hormones that are produced that keep you feeling happy)
  • Keeps you staying strong and healthy
  • Is safer on the joints than running so people of all ages can do it.
  • It is social and a great activity to do with friends and family
  • A great way to take in the sites and sounds around you
  • Lowers low-density lipoprotein (LDL) This is the bad cholestrerol
  • Raises high-density lipoprotein (HDL) This is the good cholesterol

 

Some people enjoy walking on a treadmill, others enjoy a stroll in the park, or by the beach. It does not really matter where you walk. What matters the most is that you do it. When first starting out it is important to remember to do what feels comfortable to you. Once you build up your stamina and your body starts adapting, then you can increase your intensity. Intensity can be increased by walking uphill, walking faster, walking farther, and adding resistance. A simple way to remember how to improve your results is called the FITT Principle. The letters stand for Frequency, Intensity, Type, and Time. Frequency, meaning how often are you going to exercise. The more frequent you exercise the more results you are going to have. Intensity, is the one variable of the FITT Principle that will bring you the greatest reward. You can increase intensity by walking faster, walking uphill, and adding resistance. If your heart is beating faster it means you have increased your intensity. Type, is what kind of exercise you choose to do. Time or duration, is how long you do the activity for. The FITT Principle is a great way to make sure you are getting a quality workout.

A simple way to track your progress is a pedometer. Pedometers are inexpensive and you can get one in any sports equipment store, Target or Walmart. They track how many steps you take. A good step goal to try to attain is 10,000 steps a day which is about 5 miles. This is a goal that you work up to. You can start at 2000 and add to your step count each week. Before you know it you will be walking 10,000 steps with ease. The best way to get started doing a walking program is to make it fun. Listening to music is a great way to enjoy your walk. Walking in a group is also a way to socialize and get exercise. Take your family with you, or walk the dog. Try walking on all kinds of different terrain. Going on hikes is great because the terrain is constantly changing. If you have a beach nearby, walking on the sand by the ocean is very relaxing. The key here is not to make it a chore, but be something enjoyable that you want to do. Walking is a great aerobic activity. There are many health benefits that come from walking. A great way to track your progress is with a pedometer. Make sure you make it fun. While walking is a great activity it is only one part of what an effective exercise program entails. Walking is an aerobic activity, but you still need resistance training, and flexibility. Make sure to incorporate those aspects along with your walking program.

Paul is a fitness enthusiast who has worked as a Personal Trainer and a Physical Education Teacher. He earned a B.S. in Kinesiology from CSUF and a Physical Education Teaching Credential as well. He also earned a National Certification as a Performance Enhancement Specialist, Corrective Exercise Specialist through NASM and is a Certified Personal Trainer. He started http://www.workdfitness.com which focuses on all aspects of fitness, and motivation. He also is the founder of Workd Fitness Bootcamp.

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11 Jul

Walk For Your Health

So you want to lose weight and you know you will have to exercise if you really want to shed those pesky pounds. Walking is one of the best ways to get you active to burn up calories. It is a low impact exercise and therefore suitable for all fitness levels but especially for those just starting an exercise routine. Walking is something we do every day so we don’t need to learn how to do it. Walking is inexpensive, nothing special to buy besides a good pair of walking shoes and/or an inexpensive pedometer so that you can keep track of how far you are walking and you don’t have to join a gym to do it.

Some of the benefits of walking besides weight management is that it is good for your heart, cardiovascular system, joints and muscle tone. Walking burns almost as many calories as jogging. Increases your metabolism for up to 12 hours after you’ve walked even as little as 2 miles! Walking also works as an appetite suppressor. It’s peaceful and can help you clear your head. It will also help you release some stress and tension from every day life. And it gets you outdoors and into some fresh air.

One of the most important keys to walking and losing weight is to take it slow. This is especially important if you haven’t done any sort of exercise in some time. Remember not to over do it, gradually work your way up to longer distances. This will insure that you don’t injure yourself and that you stick to it. Incorporate short spurts of fast walking to get the full effects and walk on varied terrain, this helps to get your heart rate up and will help keep your walks from getting boring. If you get bored with it, you will not keep doing it and that will not be good. Try to walk at least 30 minutes, this is so that your heart rate get up and your body will start working.

Losing weight shouldn’t be a chore so remember to enjoy yourself while walking and reap so many of the benefits besides the obvious. A good pair of shoes is important, something with support so not open toed or sandals. Listening to music could also make this an enjoyable time as well as varying your terrain. A minimum of 30 minutes a day is all that is needed to get yourself in better shape and health.

05 Jun

How Walking Burns Fat and Calories

Article By  

 

The great thing about walking is it’s easy to do and it can be done anywhere. It requires no special equipment. Just put on your sneakers and head outside.

You can walk in the park or you can walk around your neighborhood. It doesn’t matter just as long as you are walking.

You probably think an exercise so simple couldn’t have very many benefits. Well that couldn’t be further from the truth. Walking actually has a ton of really great benefits. Too many to name in this one article. However, I will focus on a few I know you will love.

Benefits Of Walking

Walking helps with physical strength. It will make you stronger overall. It can also help ward of diseases and improve your overall health and well-being.

According to the American Heart Association walking can help reduce the risk of both breast and colon cancer. It can also help reduce your risk for type 2 diabetes and osteoporosis.

If you have high blood pressure it can help alleviate it. It can also improve your blood sugar levels. That’s a lot of wonderful benefits for such a simple exercise.

A brisk 30 minute walk a day is all it takes to burn calories, tone your muscles and improve your health. If you haven’t worked out in a while its okay to start off slow. Walking just 5 minutes a day is a great start. As you get stronger you can increase the time to 10 minutes, 20 minutes and then 30 minutes.

When you walk, or do any type of exercise for that manner, you release what is commonly referred to as feel good hormones. The technical term for these feel good hormones is endorphins. When your body releases endorphins it gives you an immediate boost in your mood. Walking is low impact which makes it a great exercise for everyone.

How Many Calories Can You Burn Walking?

Every individual is different and will therefore burn a different number of calories from walking. The amount of calories you burn will depend on three main factors: your current weight, the intensity of your walk and the duration of your walk.

Someone who weighs 150 pounds and walks a normal pace for 60 minutes can burn as much as 250 calories.

A 200 pound person on the other hand can burn as much as 330 calories. The average person will burn up to 140 calories per mile walked.

How To Achieve The Best Results

 

  • To get the most out of your walking you should focus on walking with good posture and letting your arms swing slightly as you walk.
  • Engage your abdominal muscles with every stride. This will build up your core strength and protect your spine.
  • To help you stay on track consider asking a friend or family member to go along with you on your walks.
  • Purchase a pedometer so you can track your steps throughout the day.
  • For best results aim to walk at least 30 minutes a day. However, remember to start off slow if you are just getting back into the swing of things.
  • As you get stronger you can increase the amount of time and intensity of your walks.

 

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