There is a word that most overweight people dislike, it is a word that turns people off and makes their mind switch to another channel to avoid thinking about it. Unfortunately it is a key part to weight reduction and something that when done correctly can be the cause of your success. The word is…………….. Exercise! Now stay with me here, switch your mind back on to what I am saying stay, in this same frame. The reason most overweight people do not like the ‘E’ word is because they have set up in their mind that in equals pain and like most people they will do anything to avoid pain. There is a better way and you can find the better way when you begin to understand that there are different ‘types’ of exercise (hey, don’t disappear – stay with me now) At the lowest level there are 2 forms of exercise, these are; · Aerobic and · Anaerobic Aerobic exercise causes your heart and muscles to work very hard, pumping blood round your body at a high rate to get the oxygen to the muscles in order for them to keep working. A side effect of this is that it produces acid in your muscles, lactic acid to be precise. It is this lactic acid that causes you muscles to stiffen up after you have finished, causing you pain. Lactic acid also stays in your system for a long time as your body finds it hard to break it down. If your body cannot break the acid down it wraps it up and stores it as fat! The main type of aerobic exercise that people do on a regular basis is running, yes this helps build fitness but if you want to reduce your weight you can only concentrate on building fitness once you get down to a sufficient weight. What you should concentrate on to start with is reducing your weight and nothing else, fitness comes later. This is where anaerobic exercise comes in. Anaerobic exercise causes the heart to work harder than normal which still pushes the blood and oxygen around the body but does not work the muscles as hard and therefore does not create lactic acid. Further more anaerobic exercise helps in releasing stored fat and acid and helps it into the waste system so that the body can get rid of it. Remember you cannot ‘burn’ off your weight. The phrase ‘burning off calories’ is a myth! The weight you get rid of has to leave your body somehow and it is through your waste system that this happens. So, what is the best form of anaerobic exercise? I hear you ask Well, as the title of this article suggests it is walking. My suggestion to you is that you walk for 1 Ѕ hours at least 3 times per week and that should be broken down into the following; · 15 minutes warm up walking at a pace slightly faster than your normal walking pace · 60 minutes walking at a high pace that gets your heart pumping · 15 minutes warm down walking at your normal walking pace. If you cannot manage that to start with find your own level and start there and slowly build up to this level. Remember the warm up and warm down though as this is vital. Enjoy your walking. Yours truly, Graham Nicholls
Tag-Archive for ◊ fitness ◊
With all of the recent negative press given to body supplements, it makes good sense to be cautions about using different nutritional supplements as a part of your body building efforts. Whey protein has been lauded as a safe, natural and simple supplement. It’s use has become popular for those genuinely interested in good health through physical fitness and body building. The importance of adequate protein levels in the body cannot be ignored. Since protein is used up when exercising, body builders must prevent muscle deterioration by maintaining protein levels. Naturally, building additional muscle mass will also require adequate levels. Whey protein is a substance that is drawn from milk. That’s right, plain old cow’s milk. Whey is known to be a byproduct of cheese and, until the recent discovery of its health qualities, was discarded. In fact, scientists now know that what was once considered junk is actually rich in the amino acids which help build muscles and promotes good health. As we know, protein is found in other basic foods such as meat, vegetables and grains. But, thanks to the research that has been done, we now know that whey protein is accepted by the body better. As a result body builders and other athletes can usually expect better results from whey protein than from other sources of protein. This high quality and natural product is also useful for other people who may be on special diets, whether they are for weight loss, food allergies, or even for diabetics. Remember, high quality protein is essential for optimum health…not just for body building. Use of whey protein can help others heal quicker and recover from illness quicker. As always, be sure to check with your health professional before implementing whey protein or making any other changes in your diet or routines. Like anything else, too much of a good thing can be harmful, so be sure to use it in moderation.
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Have you ever berated yourself because you didn’t exercise yet again today? Have you felt that creeping guilt in the back of your mind when you climb into bed knowing you didn’t follow through on your workout plan? Well, it’s possible that you are not at fault. You may just be acting like a normal human being. Take a moment to imagine how it feels to be… 1) In a hot, sweaty gym full of people who are grunting through their routines, sweating all over the equipment, and strutting their bodies around in front of the mirrors. OR 2) Rounding a curve in the trail with a light breeze gently caressing your skin in the soft evening air. How about the difference between… 1) Running around an oval track gasping for air and feeling your lungs burning. OR 2) Racing up and down a soccer field fully challenged by the game and having a blast with your friends. It’s not difficult to decide which choices would be more enjoyable to most people. Our culture has taught us to suffer as we exercise. “No pain, no gain” has been the mantra for years. The only problem is that for most people, “pain” is not a daily choice we’re willing to make. The natural human tendency is to do things that are fun, things that feel good. Forcing ourselves to do miserable exercise routines goes directly against our own nature. An easy way out of that trap is to play more. Find ways of moving the body that are wildly fun or rewarding to the soul. Dance around your house. Take a nature walk. Fly a kite. Go to the park with the kids and play some tetherball. Make the choice to move every day because it’s fun and feels great. Choose to move because it make you feel healthy and strong and vibrant. You’ll find you’re getting a lot more “exercise” without even thinking about it in that way. Life is meant to be an enjoyable journey not an endless round of suffering. Choose to have more joy and you’ll feel the difference in your body and in your spirit.
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If you’ve listened to the buzz around the fitness world lately or perused the latest workout books, you’ve probably heard the experts referencing core fitness in some shape or form. Traditionally, strength training has been dominated by exercises focused on isolating the muscles of the arms and legs. In fact, if you look at many of the weight machines that have become popular in modern gyms, you’ll notice that they require you to sit or recline while you use them. While these machines will effectively help you build the muscles that they target, the problem is that, in real life, we don’t use our muscles that way. We lift a box from the floor to a shelf, swing a golf club, push our children on the swing set, or climb a rock wall. In fact, the vast majority of the things we do require all of the muscles in our bodies to function together and be coordinated through our mid-sections, or our “core.” While those activities may make the use of core muscles seem very obvious, this area, made up of the muscles of our midsection, are actually responsible for quite a few of the more subtle functions as well, including posture, balance and stability. A weakened core will often result in poor posture and stability, yet we don’t necessarily feel the results of it in areas that show us a direct cause and effect correlation. For example, poor posture, due to a weakened core, might allow our hips to slip out of alignment resulting in knee pain. In fact, quite a few of the chronic muscle and joint pain issues that Americans are suffering with today stem from a weakened core. It is no wonder, then, that exercise science has taken a dramatic shift in recent years to include the core in strength training regimes. Now, rather than using a machine to first exercise your legs and then your arms, trainers are suggesting that their clients use free weights or bands to combine exercises such as a squat to overhead press. By linking the two, people are forced to transition the exercise movement through their core, and the core muscles in turn help to maintain good posture throughout the exercise. The end result is that we are exercising in a fashion that mimics the movements that we use in everyday life, while creating better posture and increasing our stability and balance.
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Weight loss is a common problem millions of Americans today struggle with. Very few Americans have been successful at losing a desired amount of weight. The main problem is that most cannot stick to the designated program. For instance, a general weight loss program includes both diet as well as exercise. Most of the time an individual trying to lose weight will at least attempt one of these. Often times what happens is that the exercise may be too strenuous for that person since they must have lacked exercise for so long going back to why they are in such shape. Another perspective is the diet. Most people looking to lose weight are usually in this pandemic because of eating not only food with high amounts of sugars and fats, but also food in high quantities of these fats ans sugars. This becomes a significant problem because changing old habits for anyone is such a difficult process especially in America since you can’t walk two feet out your door without seeing a McDonald’s. So in the end dieting or weight loss in general is such a difficult process because of the extreme new “way of life” you would have to adapt to. A recent statistic said that of those who fail to reach an ideal weight goal in a diet actually gain more weight trying the diet rather then losing. The reason for this is once you “give in,” you start “binge eating” meaning you eats almost everything in site with no restrictions. This is a one negative impact of dieting viewed by many. Of course most researchers/doctors say diet and exercise are essential for a healthy life, whether losing weight or not.
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Sticking to resolutions is probably the hardest thing we all have to face (at least) once every year. And sticking to a healthy diet probably ranks as one of those “temptations” we all can’t seem to resist or overcome. But who says we have to? In a time of extremes, xtreme sports, xtreme make-overs, etc, xtreme diets (even according to the experts, may not be extremely helpful or healthy for that matter. In fact, experts agree that a fulfilling and occasional urge to “splurge” is okay (and recommended), as long as you can maintain a healthy balance. Tasty treats as a “reward” is fine and can vary from individual to individual, but while experts say you shouldn’t (always) deny your cravings and your (), you “should” try to replace food with other healthy reward alternatives. For instance, instead of treating yourself to coffee and dessert, consider treating yourself to a new outfit, a day at the spa, or a new doo. The occasional indulgence is okay, again, as long as you can set and stick to limits and parameters. Remember, you can easily reverse all you’ve accomplished in just a few days (let’s face it it’s a lot easier to put on pounds than to shed them). Experts note that even dining out, having your cake and a buttered role is fine as long as you don’t do it every time, or all at once. With regards to satisfying your sweet tooth, you may be able to “splurge” more than once a week. Go ahead, have that piece of candy or chocolate but don’t have the entire box. Also, you may want to try some healthier, low-fat or fat-free alternatives to boot. Another suggestion is applying the 90/10 rule. Be extremely conscious of what you do 90 percent of the time, but let your hair and your guard down the other 10 percent (of the time). After all, say dieticians and nutritionists alike, food “should” be tasty and enjoyable. They suggest designating a time or day or two a month were you relax your rules, or regiment, but add that you need to exercise this practice with caution so that you don’t find yourself falling completely off the wagon. Furthermore, experts assert, that mastering the art of eating (even some of your “not-so-healthy” favorites) can help keep you feeling deprived and ( ) by ultimately overindulging. They key is planning ahead for “splurges” and not losing site of portion size. Remember, a successful plan means something you are comfortable with and can live with over the long haul.