Why Walking is the New Running

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 ½ 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

Women’s Health and Fitness – Weight Training To Lose Weight

Weight gain is a lot easier as you grow older particularly as the motivation to exercise also wanes, but you can turn it around it does not matter how old you are.  You should start to weave some sort of exercise into your daily life.

One type of exercise that you should consider to do is weight training, also known as strength training or resistance training.  Weight training will not only help with losing weight but will also trim and tone your body. Age does not matter it has been shown that women as old as 70 who have started to weight train and have improved their body strength within a very short while.

Weight training is an important element in fighting flab; maybe it is the most important.  If you do aerobic exercise you only burn fat during the exercise but with weight training you burn fat even when you have finished.  The body is still burning fat for up to as much as twelve hours after finishing the exercise whilst it is building the muscles worked, so you can still be burning fat while you are resting.  But that is not the end of the story.

A body full of muscle uses far more calories than a body full of fat, so you will find that you will need to eat more to maintain your weight and your muscle.   You do not need to worry that you will bulk up like a body builder, as you do not have the right makeup to do this, as a woman you will only elongate and define your muscles, and build lean muscles.

When you first start to weight train you might find that your weight will actually increase. This is because muscle is heavier than fat but as muscle is smaller so you should notice the body getting smaller even if the scales do not show an decrease in weight.

The additional benefits from weight training are:-

1. It helps to strengthen and increase the density of your bones because the act of the muscles pulling and flexing the bones helps to lay down more bone fibre.

2.  Stronger muscles helps your body to be more steady and so helps to prevent falls.

3.  It has also been found that it can fight the build up of abdominal fat by lifting weights at least twice a week.

Finally when weight training make sure that you change your routine around so that the body can not get use to the routine.  It only takes the body about six weeks for it to learn how to work efficiently if keeping to the same routine and therefore you will stop seeing any weight or body changes.

So have fun and start weight training to lose weight and tone your body.

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Advanced Workouts For Not Only Abs and Core, but Full Body

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

Practical Life Extension

What Modern Science Says About Reversing The Aging Process

There’s an old proverb that rings with wit and reason: “Everyone wants to go to heaven but no one wants to die.” So why do we want to live forever? According to Dr. Sanjay Gupta, author of “Chasing Life” and CNN’s Senior Medical Corespondent, we do not.

The real quest isn’t eternal life on earth according to Gupta, but rather an exceptional life.

While interviewing the foremost authorities on anti-aging and life extension, Dr. Gupta discovered three “universals” — three principles that each researcher deemed critical to extending our lives naturally and empowering us to live exceptionally. They are:

1. Weight training
2. Good nutrition
3. Positive thinking and having purpose

Jon Benson, author of “Fit Over 40″, explores each of these in great detail, as well as asking 52 men and women how they have managed to slow the hands of time down to a crawl. Benson does not waste time with hype and hypothesis. He focuses on real-world examples and applications we can all use to slow down the aging process and help prevent and reverse the conditions that can lead to disease.

Discover more today at FIT OVER 40

You too can live a longer, more exceptional life by simply adopting a smart, realistic and enjoyable lifestyle fitness plan. And if science just happens to catch up with Father Time, you’ll be many steps ahead of the curve.

William Redants

Why Women Need To Exercise

Women know they need exercise, but who has the time? Balancing a career, a family and everything in between often causes women’s personal needs to take a back seat to other concerns. There are numerous reasons why women need to include exercise into their daily routines. Of course, there is the obvious benefit of shaping a slimmer body but did you know that exercise for women has also been proven to alleviate depression, help prevent colon cancer and boost your immune system?

In addition, regular exercise for women helps prevent osteoporosis by strengthening their bones. Many women find that exercise relieves the symptoms of premenstrual tension (PMT), painful periods as well as pre- and post-menopausal symptoms.

Women who are physically fit before and during pregnancy often have less severe back and labor pain and experience easier deliveries than women who are unfit. Further, fit mothers-to-be are less apt to become overweight and regain their pre-pregnancy figures much more quickly after giving birth.

In addition to improving their appearance and overall health, many women say that exercise helps to boost their self-confidence in all aspects of their lives. Mary McElroy, professor of kinesiology at Kansas State University says, “Exercising gives women a sense of accomplishment, which is related to self-esteem. It can have a powerful effect on self-image. I would take the benefits of exercise beyond health. Exercise is an important component of one’s quality of life.”

In recent years, there has been a boom in the variety of workouts for women as well as an increased availability of exercise and physical recreational options, including online fitness programs–primarily because more and more women are taking a serious interest in keeping themselves fit and strong. Studies have shown that a combination of cardio and strength and flexibility training including walking, running, climbing stairs, kickboxing, yoga, cycling at a moderate pace and other recreational pursuits help women to stay healthier, happier and more productive as compared to their sedentary counterparts.

Note: Always consult with a professional health care advisor before beginning any physical fitness program.

If you have questions or need further information about workouts for women, please contact Slimtree at contact@slimtree.com.

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