Wednesday, June 29, 2011

FITNESS WEEK : MORNING WALK AS EXERCISE

MORNING WALK AS EXERCISE

This is perhaps the most overlooked and neglected form of exercise. Because it sounds and look easy, most of us do not bother to walk, but prefer to sign up for expensive aerobic classes and spend a lot of time in gym.

We recommend walking as exercise since it costs nothing, requires no partner and expensive gadgets, but will burn nearly the same calories as jogging does. It does not burden the body, instead if done in calm and peaceful surroundings like a park or country road, it will let off the tension in your mind and body.

Before you use walking as exercise

1. Make sure you do not eat an hour before going out for a walk. Digesting takes a lot of energy from the body. If you exercise right away after eating, you are going to overburden yourself. Fruits or juices are okay, since they do not tax the system as much.

2. Exercise alone will not make you healthy. No amount of walking or jogging will help the body if you do not eat properly or have greater affection with cigarettes and alcohol.

3. It does not really matter when you do it. Although we acknowledge that an early morning walk is better because the air is significantly fresher, for people who only have the afternoon to do it, it is okay.

4. Avoid busy roads. You need fresh air with green & clean surroundings. The aim is to relax the mind as well as exercise the body. If you are taking more carbon dioxide than oxygen, you are harming your body. So, find a nice, peaceful and green place.

How to do it

Actually, the human body is designed to walk, no one should be taught how to do it. However, for walking as exercise to give more impact, this is our recommendation

1. Get at least 30 minutes walk everyday. Keep your pace at 3 to 5 miles an hour.

2. Vary your routes so that you are not walking on flat ground.

3. If you cannot maintain brisk pace, this is what you should do. Alternate between a 2 minutes brisk walk with a more comfortable pace for the next 2 minutes. After that 2 minutes “rest”, pick up your pace again. If you can maintain brisk walk, do it for approximately 20 minutes. If you cannot allocate 30 minutes a day, don’t worry. The most important thing is to do it regularly. Walking as exercise will restore your peace of mind, make your blood pressure normal and control your appetite. It is better than any pills invented by mankind.

HOW WALKING AFFECTS YOUR BODY COMPONENTS

Lets learn how walking affects our body components. It affects the five components of fitness:

1. BODY:
Walking four times a weak, 45 minutes each time, the average person can lose 18 pounds in a year with no change in diet. Walking can help you trim fat as well as tone your muscles.

2. CARDIOVASCULAR FITNESS : Walking, at any level or speed, two or three times a weak for at least 20 minutes increases cardiovascular strength. By increasing the strength of your heart and lungs, you increase your ability not only to exercise longer and harder but also to perform everyday task without tiring.

3. FLEXIBILITY: As with any endurance activity, walking doesn't significantly increase your flexibility. Every activity uses certain muscles groups more than others. Therefore you don't stretch the muscles that walking uses extensively. They'll tighten, straighten and perhaps cause pains or strains. These exercises are vital for remaining free injury.

4. MUSCULAR ENDURANCE: All walkers develop a moderate amount of endurance, which enables them to exercise longer before becoming exhausted. Race walker have high endurance comparable to that of marathon runners. Walking helps build your ability to do something longer without fatigue.

5. MUSCULAR STRENGTH: You will gain muscular strength with walking but probably not enough for well rounded fitness. Muscles that get an extra workout in walking include the entire back of the leg, calves, hamstrings, and gluteus. You will use muscles in the back of shoulders when you swing your arms. Walking provides other physical benefits and prevents dangers associated with other types of exercise. Walking is a low-impact exercise, which puts less strain on bones and tissues.

BENEFITS OF WALKING

Walking brings significant health benefits to body and mind. Research shows that regular walking contributes much to your overall health and fitness in important ways:

· Strengthens your heart

· Delays or prevents major diseases or illness

· Reduces blood pressure and the risk of stroke

· Reduces cholesterol

· Strengthens joints and bones

· Helps control weight

· Improves mood and self-esteem

· Contributes to “brain fitness”

· Gives you energy and a good night’s rest

· Relieves stress and worry

· Improves balance and circulation

· Boosts immune system

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