Research shows that regular, brisk walking is one of the best
exercises we can do for overall fitness. It suits people of
all ages and fitness levels, it’s easy to get started
and there's no complicated technique to learn or equipment to
buy.
Walking is an excellent way to get fit because it uses nearly
all the muscles and, as you have to carry your body weight,
you can get a good workout from it.
It’s also safer on the joints and the back than most
other forms of exercise because you're not jumping up and down,
so the impact is low.
Studies have shown that taking a daily 20-minute walk can reduce
the risk of heart attack as much as 50%, it also reduces high
blood pressure and helps to burn fat to keep weight under control.
Walking and other weight bearing exercises (Strength training)
helps to increase bone mass, which protects against osteoporosis
and bone fractures.
In the first two weeks, go for a 20-minute walk every other
day and then increase this to 40 minutes. At first try to do
five 20-minute walks per week totalling 100 minutes a week.
Once you get used to the regular exercise, increase this to
40 minutes for five times a week.
You can then gradually increase this as you see fit, if you
want to walk every day for 40 minutes or even an hour so be
it. Remember the more you walk the more fat that will be burned
off. The best pace for fitness training will make you slightly
breathless, but you should still be comfortable and be able
to carry on a conversation.
As you get fitter, you'll want to stretch a little harder to
keep your heart rate up. Try lengthening your strides, increasing
your pace. Keep your shoulders back, your chest lifted and your
tummy pulled in when you walk, hold your head up for open, easy
breathing.
Practical Tips…
In all other activities try to move, move, move. Try parking
the car further away from your destination so you can walk the
extra distance, hide all your remote controls so you have to
get up and change the channels manually. These all help burn
those extra calories and body fat from your frame.
Gary is the author of several ebooks, including "Maximum
Weight Loss in Ten Weeks" - the complete ebook and time-saving
solution for burning away unwanted fat, and "Maximum Weight
Gain in Ten Weeks" - easy-to-use and follow techniques
that serve as a guide to muscle growth without having to "live
in the gym".
Visit Gary’s website at http://www.maximumfitness.com/
