How Dancing Makes You Fit?

dancing to be fit

How To Dance Your Way To Great Physical Fitness?

Now are you one or more of the following:

  1. Don’t exercise
  2. Hates exercising
  3. Don’t have time to exercise
  4. Hate gyms
  5. Hate monthly fees
  6. Love making excuses not to go to the gym in spite of being charged a monthly membership anyway
  7. Bored with your conventional predictable Aerobics left, right up and down exercises
  8. Conscience of your shape at present and want to hide at any given rate
  9. Love to smile but forgotten how to
  10. Does not take exercising and having fun and laughing, at one self not to seriously
  11. Would love to improve their general physical appearance, stamina, overall look, weight loss, health, fitness, Cardio health, flexibility and most importantly their night life activities!

Then, keep on reading…

dancing

Why Dance Lessons Are Good For Your Heart

Keeping your hearts healthy is important.  Cardiovascular exercises, which increase heart rate, keep your hearts in shape.

Regular exercise has also been shown to lower blood pressure, freeing your heart from some of the effort in moving blood through your system.

But many people don’t get much enjoyment from disciplined workouts.  They know they need regular cardiovascular exercise to stay heart-healthy, but what activities are there to steer clear of tedious typical exercise programs?

Many find dancing to be one such activity.  Dancing allows you to get your heart pumping and your limbs moving without having to endure the monotony of exercising on a treadmill or at a gym.

Dancing regularly keeping not only keeps ones heart healthy, it also helps maintain balance and coordination.

Plus, of course, dance lessons and events let you get you out of the house regularly and make and meet friends.

Local organizations, universities, community and, sometimes, churches hold dancing lessons and events that are open to people of all abilities and skill levels.  If you haven’t danced in awhile, or even if you’ve never tried it before, it’s never too late to learn.

Adding another skill to your list never hurts, and dancing is an ability that comes in handy mighty often.

Dance lessons are typically offered by style (ballroom, folk, Latin, swing, et cetera) and ability level (beginner, intermediate, advanced, competitive).

Most dances that you’re probably familiar with fall into the category of “ballroom dancing.”

Ballroom dancing is performed with a partner (don’t worry; there are typically a number of “singles” taking lessons.  You’ll be able to pair off when you go to the lesson).

Everything from the internationally renowned waltz, to the classic American Foxtrot, to the Latin salsa and cha-cha, fall into the category of ballroom dance.

Folk dancing typically refers to square dancing, contra dancing, or one of several Irish, Scottish, or English styles of dance.

Folk dances can sometimes be more social than ballroom dances (since partners typically split up and join with others during the course of the dance).

Other popular styles of dance include swing, Latin, traditional and many others.  Feel free to explore.

Books and videos can also be found online, if you just need a refresher, or would rather get the basics in the comfort of your own home.

If you’re looking for a great way to be heart-smart, stays fit, and meet new people, try dancing.

Dance lessons allow you to try something new, exercise, and take part in a social activity all at the same time.  Find a style that interests you, pick the appropriate skill level, find a place, and dance!

5 Tips to “Dance The Weight Away”

If you love Latin rhythms and want to lose weight keep reading. No longer do you have to spend your money going to the gym.

By following my simple weight losing tips while listening to Merengue Latin grooves, you’ll be able to shed pounds effortlessly.

Many people like to listen to music when they work out but a small percentage of people around the world know about my little Latin-dance work out strategy.

You can dance at your own pace because it doesn’t matter if you are an expert or a professional salsa dancer, you just need to follow the rhythms, listen the drums, and listen to amazing Latin beats.

 

Tip number #1: Make a commitment to pop in a Merengue or Salsa audio or download some Merengue or Salsa music online that will  make you start dancing while breaking a sweat.

 

Tip number #2: Take 2-3 Merengue or Salsa dancing classes. You cav take a basic Latin dance class or intermediate to advance level class based on your experience.

This will eventually improve your Latin dancing skills and dedication and will make you look like a professional. These moves also help strengthen your abdominal muscles which can help  keep fat flab off your tummy.

 

Tip number #3: Make a commitment to dance at least 60 minutes a day before work, after work or on your lunch break.

Don’t forget! If you are a female, shake your hips. If you are a male, shake your chest. The first 30 minutes should not be interrupted, stay active and in constant motion for the full 30 minutes because this is when you start burning fat and calories.

 

Tip number #4: If you don’t want to take the time and money for classes, begin with the simple 1,2,3,4,5,6,7 steps starting with a right step in front and left step back and fourth while counting 1,2,3,4,5,6,7. This will help you dance the weight away.

 

Tip number #5: Keep your stomach and back straight for better stability, as it is very important to maintain your center of gravity when changing direction. Good balance will allow you to be in the correct position to hit the next dance step.

Dancing to Latin tropical rhythms like Salsa and Meringue this summer will get you in shape in no time.

By increasing your power with the following Latin grooves exercise, you can improve your overall fitness goals in less than a month.

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Dance To Your Health

We as a world are more aware than ever of the importance of physical fitness to our overall health.

While we remain aware of the need for physical activity far too many of us find far too few reasons to incorporate physical activity into our daily lives and routines.

There are many reasons that we procrastinate in this particular effort. For some, time is the defining factor while others will readily admit that they have no appreciation whatsoever for those activities that come to mind when exercise is considered.

Whatever your reason for not incorporating exercise and physical activity into your daily routine, have you considered dancing for your health?

There are all kinds of wonderful reasons to dance though there are very few that would be better than dancing for the sake of your health and physical well being.

The good news when it comes to dancing is that in most instances it doesn’t feel as though you are getting exercise and the burning of calories doesn’t sting nearly as much when you’re having fun burning them.

Dancing has evolved a great deal and while the history of dance is a long and noble history. Even, one might add, a quite manly history for those men who haven’t considered dancing in the past.

Benefits of Dancing

In addition to burning calories, a good thing for dieters everywhere, dancing also helps strengthen your muscles and bones. It can provide either a low impact or high impact workout according to your wishes and the music you select.

It can be entertaining and feel like fun rather than a chore—this means you are more likely to actually do it than many other exercise programs.

And it can help tone all areas of your body rather than focusing on one particular area as many exercises do.

Dancing also provides an excellent opportunity to socialize and meet others if you take classes while in the process helping you gain a better sense of balance and grace.

Dancing, and the physical activity alone can help you ward off potential illnesses that are often associated with excess weight and too little physical activity.

Even as little as thirty minutes of dance 4 days a week can bring about profound results when it comes to your overall health and well being.

More importantly however than any of these benefits of dancing mentioned above dancing is fun.

This means that you will enjoy life a little, laugh a little, and accidentally work a little physical fitness into your life without feeling as though you are suffering for the sake of doing so. So many people get very little physical activity because they do not see physical activity as fun.

If you are wondering what sort of dance is right for you, there are many from which to choose. Square dancing is great fun for couples as are ballroom and swing dancing.

Line dancing, contra square dancing, clogging, and tap dancing can be great fun in larger groups or as a participant in a class.

If you want something a little sexier for your dance efforts you can always try Salsa dancing, Flamenco dancing, or belly dancing.

If you live in or around a relatively large community it is quite likely that you can find classes or teachers for private lessons for each of these forms of dance quite easily.

You do want to make sure that anyone you take lessons from knows what they are doing. You can also look in your local paper for square dancing groups or bars or clubs that offer line dancing classes on designated nights during the week.

Whether you have been dancing all your life or are a rank novice when it comes to dancing, this is a great way to bring physical fitness into your life and improving your health without feeling as though you are really working for it or experiencing a sense of dread at the very thought.

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Dance Dance Revolution (DDR) as a Fun Exercise Program

One of the main reasons people quit an exercise program is a lack of motivation and goal setting.  You may start an exercise program in hopes of losing weight and becoming fit.

However, as you continue exercising, you may feel that you’re putting in so much effort but gaining so little.  You become unmotivated because it’s not worth it.

With ‘Dance Dance Revolution’ kids, teens, and adults can find a way to stay motivated, exercise, and have more fun.  ‘Dance Dance Revolution’ is a music game available on both console and arcade.

You can choose from a variety of energetic dance songs.  As the song plays, you have to step on a specific pattern of arrows in response to the song’s beat.

Like most games, learning ‘Dance Dance Revolution’ takes practice.  There is a range of tempos, song genres, and step difficulties, so there is something for everyone.  Beginners can start off with easy slow-paced songs.

To get better, simply practice, practice, and practice.  Become familiar with the songs.  As you progress you can gradually choose faster songs and more difficult step patterns.

With enough practice and persistence you’ll gain stamina, become better at foot-eye coordination, and have a better sense of rhythm.

Since the game grades you on how well you’ve played each song, it is easy to set goals and stay motivated.

For example, if you achieved a ‘D’ rating on a song, you can set a goal to get a ‘C’ rating in a certain timeframe.  If you failed a song, you can set a goal to pass that song in a certain number of tries.

Also, with a partner, you can both play the same song and participate in some friendly competition.  This competition adds a great deal of fun.  It helps you strive to improve and keep playing so you can beat your dance partner.

To play ‘Dance Dance Revolution’ look for your local arcades and see if any of them has a ’Dance Dance Revolution’  arcade machine.

If they don’t, or you don’t want to travel to an arcade, you can get a ‘Dance Dance Revolution’ game for a console like Playstation, Playstation 2, or XBox.

Of course, you could play with a regular controller but then you wouldn’t be exercising (unless you consider finger manipulation exercising).  To experience the game the right way, you’ll need a dance pad.

There are three main types of dance pads: soft thin pads, ignition pads, and metal pads.  Soft thin pads are flexible, made of plastic, and wear out quickly.  They tend to slip around a lot.  You have to constantly realign your soft thin pad while playing harder songs.

If you simply want to test out DDR, soft thin pads are great.  Ignition pads are soft pads which have a foam insert.  The foam insert provides weight, durability, and comfort.  It feels different from the arcade but is easy to adapt to.

Like the soft thin pads, ignition pads will wear out.  The best pads for expert players are the metal pads.  They have been designed to give more of that arcade feel.  They have greater durability and accuracy.

Thus, there are many ways to dance and integrate it into your fitness program. Likewise, dancing could be your interval activity in between your regular exercise routine.

 


POINTS TO REMEMBER

Why Dance Lessons Are Good For Your Heart

  • Dancing allows you to get your heart pumping and your limbs moving without having to endure the monotony of exercising on a treadmill or at a gym.
  • Dancing helps maintain balance and coordination.
  • Dance lessons allow you to try something new, exercise, and take part in a social activity all at the same time.

5 Tips to “Dance The Weight Away”

1: Make a commitment to pop in a Merengue or Salsa audio
2: Take 2-3 Merengue or Salsa dancing classes.
3: Make a commitment to dance at least 60 minutes a day before work, after work or on your lunch break.
4: If you don’t want to take the time and money for classes, begin with the simple 1,2,3,4,5,6,7 steps starting with a right step in front and left step back and fourth while counting 1,2,3,4,5,6,7.
5: Keep your stomach and back straight for better stability

Dance to Your Health

  • In addition to burning calories, dancing also helps strengthen your muscles and bones.
  • It can provide either a low impact or high impact workout.
  • Dancing, and the physical activity alone can help you ward off potential illnesses that are often associated with excess weight and too little physical activity.
  • Dancing is fun.

TAKEAWAY QUESTIONS

– Do you dance?

– What type of dance can you do?

– How often do you dance?

– Does dancing improves your balance and coordination?

– Who you are with when you are dancing?

– What are your favorite moves to dance?


 


Why Running Is Best For Your Health And Fitness?

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Running for weight loss is known to be one of the best methods to lose weight fast and get in great shape.

It is considered by some as being one of the absolute best techniques to get more fit quick and get fit as a fiddle. Running is a quick approach to burn those calories.

In addition, running is one of the most ideal methods to condition your lower body because it decreases fat while building muscle.

The cardiovascular benefits alone of starting a running regime are huge.

The one downside of running for weight loss is that some people take it to the extreme.

They run too much and too often and instead of losing weight they also reduce their overall muscle mass which can give them a gaunt, unhealthy appearance.

In order to keep your muscle tone while you burn fat, some simple changes to your technique can help.

Avoid having the same running routine.

Vary the pace because your body will rapidly adjust to the loads you’re putting on them. It should slowly intensify as the time goes by. Try to do other form of cardio from time to time.

Some take it excessively, they run frequently. As a result, they lessen their muscle in general that can give them a withered, unhealthy appearance.

Remember, too much running leads to increase of cortisol that results to more inflammation and slower recovery.

With a goal to keep your muscle tone while you burn those fats some basic changes to your routine is already a big deal

The issue lies with ceaselessly doing likewise running workout. Your muscles will rapidly adjust to the requests you’re putting on them, which is a surefire approach to hitting a weight reduction level

Keeping in mind the end goal to lose a pound a week, you’ll have to cut 500 calories every day, through a blend of eating routine and activity.

In the event that getting in shape is your objective, run three to four times each week and join different types of calorie-blazing cardio and/or digestion system boosting quality preparing on alternate days.

Running is one of the most ideal approaches to condition your lower body because it decreases fat while building muscle.

Muscle tissue is more thick than fat tissue, so it consumes up less room.

This implies despite the fact that your weight won’t diminish and may even go up a bit.

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Stay away from long runs.

Any run that is over 45 minutes long can be detrimental to maintaining muscle mass.

The biggest reason is because on those long runs your body needs all the energy it can get and one of the easiest to access is burning muscle.

Think of marathon runners, many of whom supplement their workouts with some form of weight training, no matter what else they do for a workout they all tend to look malnourished and underfed.

That is because their muscle mass is being diminished faster than it is being replenished.

One great way to combat this is to incorporate interval training into your running regime.  This is simply a way of working out where your workout intensity goes up and down like a roller coaster.

You do very heavy cardio bursts for a short time, taking your body to its maximum limits, and then you alternate that with a lower intensity session.

How many times you alternate between the high and low sessions as well as how long each session will be, needs to be determined by your current fitness level and overall fitness goals.

When you first start out with interval training it is a very good idea to enlist the help of a trainer who can help you develop a good program specifically for you based on your current fitness level and your overall fitness goals.

For most people the best combination will be to do running on one day and weight training on the next. Keep alternating that way to maximize your results.

If you can avoid it, do not combine both exercises on the same day. If you absolutely cannot avoid it, at least do one exercise (like weight training) in the morning and allow yourself at least 8 hours before you do the running portion of your workout routine.

Doing it that way will allow your body the maximum amount of time to rejuvenate and replenish itself. You will get the benefits without having too much stress on your body.

Also it’s crucial that you provide your body with all the nutrients it needs to support your high energy workouts. Make sure you provide your body with a lot of lean high protein foods. This is essential to help maintain and build muscle mass.

And, of course, make sure to keep hydrated. If you feel thirsty you are already dehydrated. Keep drinking throughout the day and your workouts to avoid feeling thirsty in the first place.

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Start Running

Running maybe fun and easy but the most expensive part of running is the shoes.

However, the shoes may be one of the most important parts of running. You don’t want to get a pair of shoes where after running your toes look like they have been hit by a hammer. (Hence the name hammer toes)

If you put in an extra few bucks when buying your jogging shoes, not only will you feel better after the run, your toes will love you for it and your feet will love you for it.

The biggest reason why you want good running shoes is that there are certain types of shoes that have support.  The types of support that will not give you back pain during running or after running.

You want to make sure you stay away from shin splints.  It all can be avoided with good running shoes.

Next, you want to pick a place where you can have enough freedom to run.  Also, this place needs to be a place where you can be safe and others that are around you can be safe as well.

Now that you have all that figured out,   you need to have a system put in place of how you are going to run.

You didn’t think you were just going to go out there and start flinging your arms and legs and running like a crazed chicken did you?

Get a plan where you know you are going to run and how long you are going to run it.  Now, if you are just starting out, then you may want to take it easy when taking your first few jogs.

You don’t want to get burnt out on it when you just started.

So, make sure you start at a pace that is good for you, also a big thing you need to do is stretch.  Stretch for at least 20 minutes before you start you jog.

Now along with running to lose weight, you will need to have the right kind of diet to go along with it.

Eating right has a big part of losing weight, and with the combination of the two, the pounds will come off in no time.

All these tips will help you get the maximum benefit out of running for weight loss.

Running is time-effective. Regardless of the fact that the myth that running a mile and strolling a mile smolder the same number of calories were genuine, running is an extensively quicker approach to blaze those calories.

A great many people can run a few times similarly as they can stroll in a given measure of time.

Two words: runner’s high. The main standard of practicing for weight reduction is that in the event that you abhor it, you won’t stay with it.

Luckily, studies support what numerous runners have encountered on a recounted level—running can really get you high.

Running works notwithstanding when you’re very still. High-force activity like running animates more “afterburn” than low-power exercise.

What’s more, if your objective is weight reduction, then you have to discover approaches to either lessen your caloric admission or build your calorie copy.

Fortunately, running can give you the calorie-blazing support that you require.

The disastrous thing about running – and all activity all in all – is that on the off chance that you keep on doing likewise practice each day.

Your body adjusts and really turns out to be more proficient at utilizing calories to take every necessary step.

Thus, for instance, when you run the same set at the same speed each day, in the end, you will surge less and less calories every time you keep running than you did before all else.

To keep your body from adjusting to your workout, you can switch it up by expanding the power, pace, and length of your workout.

The best weight reduction running arrangements begin step by step and increment long and force after some time.

Beginning moderate guides your body into the new schedule keeps you from tiring rapidly and offers you some assistance with staying persuaded

Another approach to switch up the routine is by running on a hill like a slope.

Be ready on your running arrangement

Running Tips for All Four Seasons

During the warm days of summer, the most important thing that you as a runner need to worry about is dehydration.

The combination of sweating from exertion and from the heat can take its toll.

Many runners who are not anticipating the effects of the weather on their hydration levels end up facing symptoms that range from temporary discomfort to very serious problems that can land even the fittest runner in the hospital.

To protect yourself from this summertime menace, be sure to drink plenty of fluids throughout the day.

It is crucial to carry a bottle of water or a sports drink on your run with you.

But because the stomach can only absorb a limited amount of fluid at a time, it is equally important to keep feeding your body liquid throughout the day in order to gradually replenish the water that you will inevitably lose on your run.

When the weather outside is chilly, runners often have trouble keeping their muscles warm enough, which can lead to injury.

Cold increases stiffness, which makes muscles less flexible and responsive, and therefore more vulnerable to trauma.

If you are set on running outdoors during the winter, you should plan on investing in some new running gear that will help you protect yourself against the dangers of cold weather.

Shoes with enough traction to handle slippery patches of ice, and a good pair of athletic pants that will wick away your sweat while keeping your legs warm, are two crucial parts of safe winter running.

Many runners are firm believers that the great outdoors is the best place to run, and the benefits of sunshine and fresh air are certainly important.

However, when the climate is unfriendly for running because of snow, excessive heat, slippery wet ground, or any number of other factors, it is often a better idea to hit the gym rather than the streets.

Running on a treadmill can help you build up your strength and endurance without risking the kind of injuries that hazardous weather can bring.

Running on a treadmill is gentler on your knees than running on pavement. Because of this, many fitness experts recommend alternating between outdoor and treadmill running regardless of the weather.

By knowing when it is a smart idea to stay inside, you will be able to make sure you avoid weather-related injuries so that you can be in peak condition when you get your next chance to run outdoors.

benefits of running

A Guide to the Mental Benefits of Running

Exercise, in general, can have many emotional benefits, but running has the most powerful impact on your mental state.

If you are a runner, you know the feeling before your run you may have felt tired or stressed about certain life events, then after your run, you feel fantastic!

Our minds are very powerful. Our minds control our thoughts and actions, which can often influence our physical health.

Of course, running is a great exercise for losing weight and building your cardiovascular health, but it also has benefits to the inner essence of our being.

Here’s how:

1) Decreases Stress

Stress is a mental state of mind. No matter how you may hate to admit it or believe it, you do cause your own stress.

When you allow the situations in life to affect you internally, you have given power to that particular situation by feeling stress.

Running allows you to focus more on your breathing and the scenery around you. The deep breathing soothes the feelings of fear and/or anxiety that are associated with stress.

Running is like a release button to the stress that accumulates in your body.

2) Increases Self-Esteem

When you are running on a regular basis, your self-esteem slowly starts to increase.

You start to feel good about yourself, whether it is the weight loss, weight maintenance, or the health benefits that you receive.

As you have the energy and endurance to run, it gives you a sense of needing to take care of your body, so you are less likely to eat foods that are not good for you or partake in any unhealthy behavior.

You see the benefits that running gives you, and you have a sense of pride and respect for your body.

3) Increases Feeling of Freedom

Running is a great way to feel free from all the challenges and obstacles that life sometimes delivers.

When you are running, there is a sense of freedom.

You can go where you want at the speed you want, and no one and no thoughts can hinder this freedom.

You automatically feel a sense of release from the demanding boss, nagging children, or pushy creditors.

Even if for only a moment, you are free and in your own place of silence and calmness that is soothing to both your body and mind.

Sometimes it takes physical activity to really quiet our minds and that is not easy to achieve in modern society.

4) Decreases Depression

When you are running, your brain automatically releases beta-endorphins. Beta-endorphins are neurotransmitters in the brain that are affected by the depression.

In depression, the neurotransmitters are not firing properly, and a feeling of overall wellness is decreased.

This is the reason why many feel a runner’s high after a run. It is a complete feeling of peacefulness and happiness as if all the problems of the day have actually disappeared.

Boost your Self-Esteem by Running

As previously mentioned, running is a great self-esteem booster, especially if you are a beginning runner.  It will allow you to test and expand your limits like never before.

With each milestone, you reach you will find yourself more confident and able to take on the world.

Starting out slow reaps big rewards

Even if you can’t run to the mailbox without huffing and puffing, you can run to boost self-esteem.

The first time you run to the mailbox, down the street, around the block or whatever distance it is, you will feel a great sense of pride and accomplishment.

The first time you go out, you will probably do a lot more walking than running.  However, if you keep at it, you will soon find yourself running more and more until one day you run the entire route without stopping.

The important thing to remember is to start out slow and not overdo it in the beginning.  Your body does need to adjust to your new activity levels, especially if you previously lead a sedentary lifestyle.

Overdoing it and causing overuse injuries can be a big discouragement, especially after seeing the progress that you made.  Most people won’t want to increase their weekly mileage by more than 10%.

However, do what works best for you, some people can handle a larger mileage increase and others need to increase the mileage much more slowly.

Running is 90% mental

Despite how your muscles may feel, 90% of running is purely the mental capacity to be able to do it.

Building up this side of your brain by telling yourself you can do it, you can finish the race, you can run for 30 minutes non-stop, or whatever your goal is will invariably be a surefire way to build up your self-esteem.

What happens is that while running, in order to finish, you will have to come up with some good things to say to yourself, often referred to as positive self-talk.

This self-talk not only gets you through your current run but will start seeping into the rest of your life and you’ll find yourself using it at work while doing dishes and burdensome tasks will no longer feel so bad.

Goal Setting

With running, you can set goals large and small.  For the beginning runner, a good goal might be to complete a local 5k.

You with undoubtedly enjoy the sense of accomplishment – not to mention the bragging rights at the office.

Remember to set realistic goals for running and you’ll build up your self-esteem – and miles – much faster.

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How To Get Started With Mountain Biking?

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Here’s an overview of mountain biking, an outdoor activity you can consider to be fit and healthy.

It makes sense to purchase a mountain bike even if there are not mountains in the area where you live.

It provides security and perhaps there is a chance for a weekend ride in the country.

Those fat tires make for a nice ride. And as long as they’re properly inflated they can go almost as fast as the thinner tires of road bikes without worrying about going up curbs or down curbs.

Give mountain biking a try whether you are a bicycle enthusiast or not. It is more than going to an actual mountain, thought that what man people think when they hear “mountain biking.”

Not yet sure what mountain biking is?

It is the sport of using a specialized designed bike, properly known as a mountain bike to ride on off-road conditions, laden with obstacles or incline surfaces.

Before you get discouraged or scared for that matter, just know that mountain bikes are fitted with special gears, which make your ascent easier than it would be on a normal bike.

Are you a beginner?

If there’s any mountain biking in your area, chances are there’ll be a club or two, which will cater to beginners. The best thing to do is seek out your local bike shop.

Anyone there can tell you what goes on in your area. In addition, most bike shops will have racks featuring the brochures of local clubs, and bike maps of the local trails, for free.

How Do I Get Started With Mountain Biking?

Of course, you need the bike. Go down, speak with your local bike specialist, and get the best one that you can afford.

There are many choices. Before you start riding, there are also a few other essentials you will need.

The bike is known as MTB or ATB (Mountain or All-Terrain) bikes. If you are a novice, you can start by renting a bike to check if you like the sport and get an idea of your preferred bike.

There are three styles of mountain biking. The one everyone thinks of which is downhill riding, free riding, and cross country.

If you’re a professional cyclist or a dedicated amateur you’ll want to buy a bike specifically designed for each style.

Accessorize

Mountain biking is one of the few sports where accessories actually become “necessities” or you may be in for a world of discomfort, so be sure to invest in these:

Spandex Shorts – yes, spandex shorts aren’t just a fashion statement but are essential if you plan to ride and sort of distance.

Spandex shorts fit snugly around the legs and groin area, limiting the amount of friction your legs produce from coming into contact with each other, or the seat.

This in turn significantly reduces the severity of chafing, a painful condition known very well by those who have ever experienced it. By the way, you do not wear underwear with the shorts!

A Well Fitting Helmet – safety is important in any sport, but especially mountain biking where you can take a nasty head injury if you fall over an obstacle.

A good helmet needs to fit well, not move around much and not obscure your vision.

Puncture Repair Kit and Tire Pump – nothing is worse than heading miles out into the deep country and suffer a puncture.

Chances are you won’t have cell phone service, so unless you want to spend hours walking back out, ensure you prepare for emergencies.

These kits are usually small, and will not add any measurable weight to your trip.

Rehydration System – this should go without saying, but just in case you forgot… take enough water to last the distance you are riding.

A sports drink can also be added to the mix for rehydration of electrolytes. Strap it or back-mount it on the bike.

Remember, it’s not simply how you rehydrate. It’s also how often you do it.

Bike Rack – you live on the mountain, you’re going to have to drive to your biking destination.

Bike racks come in all different styles, from roof-mounted racks (from manufacturers like Swingman and Thule) to hitch-mounted carriers.

Cellphone – just in case of any emergency, bring a cell phone.

Trail Maps – many can be downloaded from the internet or bought at the local store.

If you are a novice, stick to clear, well-marked trails. Keep the map handy in case of an emergency, or in the event, you get lost.

mountain biking

Master the Technique

These techniques will help make your experience much more enjoyable and less likely to result in injury:

Keep Your Hands on the Bars and Not the Brakes – this is especially important on descending since many new riders are pitched over the front of the bike by having a false handle grip.

You can’t grip the brake levers for support, and this is a leading cause of injury to new riders.

Shift Often – this is best learned by experience, but as a general rule when ascending use a low-tension gear, and the opposite when going down an incline.

Use Positional Movements – ever wonder why some people stand at certain points? It’s for shock absorption and to effectively shift your center of gravity.

Start Simple and Progress

If there is one thing that discourages new mountain bikers from truly enjoying the wonders of mountain biking, it is going too far, too soon.

If your start trekking over rough, unfamiliar terrain your first go, the sheer exhaustion and trauma of a likely few falls will discourage you.

Practice Makes Perfect

If you’re not in shape – you can get in shape with mountain biking… if you make a concentrated effort to do so.

Set yourself goals of miles to ride each day. If you don’t have the time to ride an hour or so every day, but if you have a steep hill near your home, you can always spend ten minutes or so while doing wind sprints up and down that hill.

This will increase your stamina and strengthen your leg muscles no end. Make sure you check with your doctor to make sure you have no health problems that would limit vigorous exercise.

Don’t get on a bike and then find the toughest trail and through yourself down it. Start with beginning trails and work on your skills for a while.

Staying Safe

Riders fall. Face it – it’s going to happen. So the most important piece of equipment you have, after a good bike – is a good helmet.

Never buy a used helmet – you don’t know what’s happened to it. Also of use to the mountain biker are goggles or other eye protection, elbow and knee pads, and good shoes.

Always carry a few dollars and some change in a pocket so you can call for help if need be or bring your cellphone with you. And make sure you have identification on you at all times.

That last bit of advice is good for any type of biking, or jogging, come to that! Always be prepared than get sorry later.

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Try These Tips for Long-Term Biking

Start by Getting a Feel for your Bike – there’s no better teacher than experience’ learning the best time to shift gears, and when to prop yourself up as opposed to sitting are learned habits.

Keep the Journey Short – it is unrealistic to ride a 50-mile journey your first try. It’s best to start slow and experience the nearby terrain. Couple it with your recovery ability, and you will soon be able to judge how much you are capable of undertaking as you grow in this sport.

Take Rides on Weekends – we all have day jobs (most of us at least), so unless you want to be burned out all the time, start by riding on weekends. This provides some much-needed recovery after a tough ride and functions as a good outlet for stress.

What are the Health Benefits of Mountain Biking?

If you’re looking for an exercise system that can dramatically improve your health and is also enjoyable, mountain biking is your cup of tea.

Consider these reasons, some health benefits of mountain biking to begin with this sport today.

Muscle Building

Mountain biking is different from conventional flat surface road cycling in the sense that the requirements for stability are different on the muscles, offering a very good resistance workout.

Have you ever noticed the muscular leg development of some extreme mountain biking athletes? Now compare that to a basic road racer. The difference is astounding.

This is due in large part to the recruitment of both Type 1 and 2 muscle fibers, helping develop mass, strength, and stamina at the same time.

Perfect Tool for Burning Fat

Fat burning occurs preferentially when your heart rate enters a certain “zone,” which happens to be at 65-75 percent of your max heart rate.

The intensity of mountain biking keeps your heart rate elevated in that zone most of the time, ensuring you’ll get leaner every time you ride.

What else is amazing about its fat burning potential? The staggering caloric expenditure.

A light 145lb individual burns a decent 500 calories per hour when performed on a moderately difficult terrain. This amount can quickly increase the difficulty of the terrain is enhanced.

A two-hour ride can easily amount to more than 25% of daily caloric intake.

Build Up Cardio-Pulmonary Efficiency

One of the most important elements of good health and fitness is how efficiently your lungs can supply oxygen to your hard-working heart, which in turn increases the speed at which oxygen is delivered to the muscles and other organs.

Better oxygen flow decreases your fatigue rate and improves your performance over time.

Mood Enhancement

There’s nothing that can improve your mood as fast or effectively as something you enjoy.

For many, mountain biking is their drug of choice. The feeling of experiencing nature in all its true glory and the endorphin rush associated with exercise will leave you feeling on top of the world.

In addition, who says mountain biking has to be a solitary exercise pastime?

Many of the happiest and most resolute mountain bikers ride in a small group of friends, who keep each other accountable and motivated. Having a safety net is never a bad thing either, in the event something goes wrong.

Wrapping Up

Mountain biking is an outstanding pastime activity, whether you’re looking for a way to shed a few pounds, improve the health of your heart or need an escape from hectic city life.

Whatever your reason, once common sense is employed, safety procedures adhered to and you ride consistently, you will fall in love with it.

Most significantly, have fun with it. Take as many breaks as you’d like to stop and explore the peaceful setting or to catch your breath.

Bike at your own pace and delight in the well-earned break from the hustle and bustle of everyday life.

 

Additional Reference:

Mountain Bike

http://www.bicycling.com/tags/mountain-bike

Mountain Bike Action Magazine

http://mbaction.com/

Mountain Biking – Gear, Trails, Videos, Tips

https://mpora.com/mountainbiking#V6dfU1wMbscRMAoP.97

Vital MTB – Mountain Bikes, Reviews, Videos, Races

http://www.vitalmtb.com/

Best mountain bike: the ultimate buyer’s guide

http://www.bikeradar.com/gear/article/best-mountain-bike-the-ultimate-buyers-guide-46712/

Beginner’s Guide to Mountain Biking

http://www.active.com/mountain-biking/articles/beginner-s-guide-to-mountain-biking

Essential Beginner’s Mountain Biking Tips

https://totalwomenscycling.com/mountain-biking/essential-beginner-mtb-tips-27693/

10 Not-So-Obvious Tips that Every Beginning Mountain Biker Needs

http://www.singletracks.com/blog/beginners/10-not-so-obvious-tips-that-every-beginning-mountain-biker-needs-to-know/

21 Tips to Look Like a Beginner on your Mountain Bike

http://www.icebike.org/mountain-bike-beginner/

9 Tips to Becoming a Better Mountain Biker

http://www.outsideonline.com/1856611/9-tips-becoming-better-mountain-biker

Mountain Bike Tips – The Big Three

http://cyclingtips.com/2010/11/mountain-bike-tips-the-big-three/

How to Mountain Bike: Tips and Techniques – REI Expert Advice

https://www.rei.com/learn/expert-advice/mountain-biking-techniques.html

MTB Techniques – The Mountain Bike Skills and Technique Resources

http://www.mtbtechniques.co.uk/

Top 5 Tips for Mountain Bike Training

http://adventure.howstuffworks.com/outdoor-activities/biking/5-tips-for-mountain-bike-training.htm

5 Ways to Instantly Improve your Mountain Biking Skills

http://www.mensfitness.com/life/outdoor/5-ways-instantly-improve-your-mountain-biking-skills

Technique: 18 mountain bike tricks nailed – BikeRadar

http://www.bikeradar.com/gear/article/technique-18-mountain-bike-tricks-nailed-21357/

MTB tips: Top 10 to become the best rider!

http://www.redbull.com/en/bike/stories/1331665462488/the-athertons-top-10-riding-tips

Mountain Biking Safety Advice and Useful Tips when in Chamonix

http://www.chamonix.net/english/summer-activities/mountain-biking/useful-tips

Become a Better Mountain Biker with these Tips from Emily Batty

http://www.bicycling.com/training/mountain-bike-skills/become-better-mountain-biker-these-tips-emily-batty

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Why Cycling Is Beneficial To Your Health And In Losing Weight?

benefits of cycling

To gain benefits from cycling you don’t have to be super fit, an athlete or anything of the sort.

The advantages of cycling are great and it is a fun way to get that much-needed exercise.

Keep on reading to find out the positive effect of cycling in losing weight, health benefits of cycling, and some cycling tips for starters.

Weight Loss and Cycling

If you are trying to shed a few pounds, dieting alone very rarely works out in the long term.

However, doing more exercise on a regular basis works wonders. And one alternative exercise that you could do is through cycling.

If you cycle regularly, then it will not only help you burn a large number of calories during your workout but it will also raise your metabolism and help you burn more calories throughout the day.

Cycling along a flat road or path at 12 mph will help you burn off roughly 450 calories an hour. And even when you stop, your metabolism is still speeding ahead, helping you burn calories quicker. Isn’t that great?

Not only can cycling help you lose weight and keep it off, it is also advantageous health-wise.

By cycling at least 20 miles per week, it can help to reduce the risk of developing heart disease by half, compared to those who don’t cycle or do other form of exercise

Cycling burns the calories in a chocolate bar or a couple of alcoholic drinks in one hour, which is around 300 calories.

Translated into modern lifestyle terms, a fifteen-minute bike ride, five times a week, burns off 11 pounds of fat a year and meets the requirements for reducing health risks.

In other words, you might burn extra 75 – 670 calories within 30 minutes through cycling.

The Department of Transport reports that ‘even a small amount of cycling can lead to significant gains in fitness’.

The study reveals that aerobic fitness was boosted by 11% after six weeks of cycling ‘short distances’ four times a week. Through cycling 4 miles a day, the aerobic benefit increased to 17%.

cycling benefits

Health Benefits of Cycling

The Fentem PH ABC of sports medicine report, Benefits of Exercise in Health and Disease, 1994, concludes that cycling is ‘one of the few physical activities which can be undertaken by the majority of the population as part of a daily routine’.

Cycling is categorized as an aerobic form of exercise. This is a type of exercise that is particularly favorable to the lungs and heart.

Your lungs expand with the effort of pedaling, which allows you to get more oxygen into your body.

This, in turn, makes your heart beat faster to send the oxygen throughout your body.

If you develop powerful lungs and a strong heart then you are well and truly on your way to fitness.
Therefore, this definitely improves your cardiovascular fitness.

Just by cycling a few miles per day you will soon begin to feel fitter and healthier, you will see your muscles beginning to tone.

Your thigh, backside, and calf muscles will gain the biggest benefit from cycling since these are the muscles that you will use the most. But overall, you will find yourself in much better shape.

Perhaps, you will find that you no longer get gasping walking up a flight of stairs.

However, the best part – the more you bicycle, the more you will enjoy it and look forward to your next outing.

In addition, cycling can also be helpful when you are feeling down or if you suffer from stress, anxiety or depression.

When you exercise, you release what are known as endorphins into your bloodstream.

Endorphins bring about a feeling of happiness and contentment and are a great way to combat stress and depression.

Cycling can be done almost anywhere by anyone. If you live in towns or the countryside there is always somewhere to bicycle.

It doesn’t have to be expensive and it is a relatively safe sport when you follow the few simple guidelines and can be enjoyed as a family, too.

cycling benefits

Many people choose to drive to work, while others may take a train or bus. However, few choose to cycle.

But cycling could be the best choice of all, and here’s why:

1) Improve Your Health

With many people doing little more than sitting at a computer all day while at work, exercise is becoming more and more important to living well.

It’s your body that keeps you going day in and day out, and therefore, it’s important to keep it in decent shape.

Cycling to work is a fantastic way to help keep your body healthy.

By cycling, you will also eliminate the need to spend so many hours in the gym before and after work, saving you money and also your time.

The effectiveness of this on the feet is also improved along with riding a bike regularly.

Because your own strength connected with feet is greater, it is more unlikely for getting traumas or fractures after having a tumble.

2) Clear your Mind

Those who exercise regularly know how good it can feel for the body. But, they also know it feels good for the mind.

Exercise can help clear your mind, distracting you from your worries and concerns.

It’s also a known fact that cardiovascular exercise can help with mental health, reducing both anxiety and depression.
Cycling is absolutely therapeutic for the mind and spirit.

3) Incredible for Heart, Well-being, and Wellness

Riding a bike isn’t only advantageous to your general well-being aside from your own particular heart.

A decent heart is somehow important to a blissful living.

With riding a bicycle, the blood in the veins supply towards the body is more prominent and in addition, your heartbeat rate will increase.

For this reason, heart disease has a tendency to be lessened hugely or danger of acquiring pretty much any has unquestionably stayed away to a higher degree.

Cycling can reduce the risk of heart disease, high blood pressure, obesity, and diabetes according to a report by Kelley GA, 1995, Effects of Aerobic Exercise in Normotensive Adults.

It can reduce your ‘real age’, dropping it more than a decade lesser than your chronological age.

Optimum results are achieved when cyclists are breathing heavily, but are not out of breath.

Exercise has been shown to increase HDL or “good” cholesterol and reduce the amount of triglycerides in the blood.

Again, this means improved cardiovascular health. This leads to a reduced chance of heart blockage and reduces the risk of stroke.

There are some reports that link exercise to a lowered risk of developing some cancer, like colon cancer.

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4) Decreased Disease Risk

Overall, you will also have excellent health, illness, and disease free. Cycling helps heart health, so the risk of cardiovascular disease is decreased by a significant margin.

Statistics show that cyclists, even those who only travel short distances can reduce the risk of death by 22%.

5) Sleep Well

Due to the extensive physical activity, you experienced during the day, you’re likely to be able to spend better quality time with your pillow and bed sheets.

Scientific studies showed that insomniacs who cycled more than 30 minutes per day went to sleep in half the time of those who didn’t.

6) Reduce Stress

Almost any and every physical activity is a proven stress-reliever and cycling is no exception.

The constant exercise, the muscle fatigue, the calorie-burning all contribute to reducing overall stress levels.

7) Change Inside Disposition

Riding a bike, the same as different structures joined with physical activity, could soothe endorphin that could prompt fulfillment inside you.

With riding a bicycle you can truly feel great, modifying your inside demeanor.

Additionally, riding a bicycle is perceived for soothing stress. It also helps the inside increasing self-esteem.

8)  Motivation Boost

Approximately, any physical activity you engage in will increase your overall energy and motivation levels.

Especially when you’re a prolific cyclist, you feel more confident and able because you were able to cycle for longer periods of time than you could before starting out as a new cyclist.

  9) Positive Hobby

Instead of booze, gambling or nights at the pub, you now have a more productive hobby that you can engage in over and over again without hangovers or any other negative effects.

Although the bicycle is used more as a recreational device rather than as a primary way to transport yourself around, there is evidence that people all over the world are seeing health benefits from using them.

They help burn fat, reduce blood pressure, increase your own body’s protection against infections and diseases, and help you stay healthy.

bike-cycling

Other Benefits of Cycling

Aside from the given benefits of cycling in your health and fitness, here are other benefits that go beyond that.

1) Save Money

Choosing to cycle to work is pretty much guaranteed to save you money. And who isn’t looking to save money?
First, you don’t have to pay for a car in the first place.
Second, you don’t have to pay any tax for your car.
Third, you don’t have to pay for fuel and, well, you get the picture.

If you’re using any kind of transport other than your own two feet to get to work every day, then you will almost certainly save money by going on a bicycle instead.

2) Save Time

Although cycling isn’t usually thought of as the fastest way to travel, it clearly beats walking.

However, on commutes where there’s a lot of traffic, cycling can also be quicker than travelling by bus or car if you don’t live too far away.

Even if it’s slower than your car journey, you’ll still get to work pretty quickly, and can enjoy the many other benefits listed above by doing so.

 3) Help the Environment

Global warming scientists suggest that bigger problems ahead if no action is taken right now.

And the best place to start is with your carbon emissions.
One of the biggest sources of these emissions is car travel.

By using your car less, you can directly contribute to reduce carbon emissions.

Of course, there are still more reasons why you should include cycling but these are enough to get you started.

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Some Cycling Tips

If you are just starting out, here are some tips to help you in your cycling activity.

Here are a few simple tips to help you get the most out of cycling:

  • Always carry a puncture repair kit
  • Make sure you take a water bottle with you especially on long rides in the countryside
  • Keep your tires pumped up to the required level to make cycling easier
  • For safety always make sure you wear a bicycle helmet
  • Always have lights and reflectors on your bike to make sure you are seen
  • When cycling at night wear bright colors or preferably some sort of reflective material

 

The choice of bike is a personal thing. 

Most people never cycle more than five miles, so choosing an expensive bike designed to challenge the most adventurous daredevils.

Instead, choose a bike that will manage the local terrain, comfortably.

Equipment needs will also vary.  Older people should consider elbow and knee guards.

These will help prevent debilitating joint injuries that can seriously limit your mobility. A helmet is not optional.

Do not buy a helmet from a local hardware store. Get one from a bicycle specialty store. The selection is larger, and the quality better. Shopping at an online store can also save money.

Once introduced into the bicycle riding community, you’ll soon set out on your daily cycle for the joy of it. Health benefits will be secondary

Get your bike ready and gear on for cycling today!

If you are still in a debate whether to go for cycling or not, hopefully, this article will help you balance and weigh on the more positive side of it.

Further than for your health and fitness, your lifestyle, your activity or your hobby to consider.

Somehow, it gives you an independence to be on your own, to cycle the road, to reach destinations and to journey with yourself.

On the other hand, it can also be a social activity, if done with family, friends or if you are part of a bike club. And that means enjoying their company while cycling on the road.

As what they say, it’s the journey that matters more than the destination. Thus, enjoy your cycling journey while striving to live fit and healthy.

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Why Walking Is Fantastic For Your Health And Fitness?

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There are a lot of good reasons to go for a walk. It is fun, it’s relaxing, and most importantly, it’s good for your health. But what exactly are the health benefits of walking?

And after learning the whys, it would give you more reason to head out for a walk each day and you will be motivated to stick on your walking routine.

It never hurts to remind yourself of the health benefits you’d gain by walking regularly.

It’s true – you will not notice these long-term benefits right away, you will notice these things:

You’ll have more energy.

You’ll sleep better.

You’ll be fitter.

And you’ll be happier.

Find shorter segments of time where walking naturally fits into your schedule.

Look, if our ancestors survived the Ice Age, it won’t kill you to walk in the rain.

In our age of climate control and central air, we like our environment to remain comfortable at all times. But, come on, how “boring” is that?

Another trick is to think of walking as a basic human need, like sleep, shelter, and food.

Then, after you complete your 30 minutes, reward yourself with any of the other three needs.

Walk back home and go in the kitchen. The key is to never demand too much from yourself.

What are the benefits of walking?

Research shows time and again that walking, the most natural movement of all to us. It is incredibly beneficial in so many areas of our health: physical, mental, and spiritual.

Walking lowers cholesterol and blood pressure, burns off surplus pounds, alleviates mild depression, enhances your mood, and reduces the effect of stress and more.

Walking is one of the most productive forms of exercise and causes a tremendous increase in your energy levels.

The benefit seen from adding just 20 minutes of walking to your daily routine are unbelievable.

The added exertion of physical exercise is often the catalyst our bodies needed to boost weight loss into high gear.

For the individual trying to lose weight, the benefits of walking far exceed an infringement on personal time or detraction from television time that occurs.

Not only is it good for your body, when you’re trying to cut back, it gives you something constructive to do with your time.

Exercise also decreases our hunger pangs, increases our fluid intake, and helps our blood to circulate much better.

If there are any down-side effects to walking, it is the added pressure we put on our knees, ankles, and feet.

If you already have a joint condition, such as arthritis, you might want to start very slowly, and add mileage only as you see that your body can handle what you are presently doing.

benefits of walking

Taking the time to buy good, supportive shoes, and wear leg bracing if needed can eliminate any further injury or harm.

Talk to your doctor is you think you might have any of these conditions, and make sure that you are taking care of your body as you exercise it.

The peace of mind that comes from taking a few minutes to stop and enjoy the sunset as you walk cannot be compared.

Walking gives you the time we no longer take for private reflection.

To ask yourself if you spent your day wisely, did you omit something that needed to be done, did you listen to your spouse when he needed to talk?

Twenty minutes out of your day to walk, contribute to your health, clear your mind, and get a glimpse of the most beautiful sunset, how can you not take advantage of an offer like that?

But going on foot has other benefits, too. Most people will agree that a ten to twenty minute walk is a great way to clarify your thoughts and put your problems into perspective.

One aspect of walking that is under-appreciated is how much it can enhance your creativity.

“Studies have shown that spending as little as an hour a week in a natural area can have a positive influence on creativity,” says James A. Swan, Ph.D., author of Nature as Teacher and Healer.

New ideas, thoughts, and emotions often surface during a walk. Be sure to write these down immediately after your walk, or perhaps record it with your gadget while you’re at it.

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To continue, here are the valuable benefits that you will get with walking:

Walking Gets You Outside in the Fresh Air and Sunshine

No matter how fast or slow you walk, walking gets you outside and in the fresh air.

This alone will make you feel better as your body absorbs the oxygen and sunshine. Both are important for your health and well-being.

You will find the air quality outside, particularly if you go for a walk on the beach or in a park, will be much better than the air inside your house.

Of course, the sunshine outside will help your body produce all the Vitamin D it needs.

Walking can Help you Get to and Maintain a Healthy Weight

Walking particularly at a quick pace and doing it regularly can help you get to and then maintain a healthy weight.

Yes, you still need to watch what you eat and aim for a healthy diet, but walking can be another tool to help you drop those extra pounds.

The nice thing about walking when you’re overweight is that you burn a lot of calories, even on short and slow walks, simply because you’re carrying so much weight around with you.

As you start to lose the weight, your overall strength, and endurance increase, allowing you to walk longer, further, and faster.

Walking Improves Your Sense of Balance and Coordination

As you walk, particularly when walking over rougher terrain, you’re also working on your sense of balance and coordination. Just getting in the habit of going for a daily walk will help.

But you can work even more on your sense of balance by moving your head around. Turn your head to the right and left as you walk for a count of 30.

Then move your head up and down for a count of 30. If you do these simple exercises once or twice as you walk each day you’ll get even more benefit.

Walking Strengthens your Bones and Muscles

Even though walking is a low impact form of exercise it helps to strengthen and tone your body.

If you’re just starting out, it is all you need to start to get into better shape.

As you get more fit, consider adding weight lifting exercises in addition to your daily walks to continue to get stronger and help develop strong muscles and bones.

Walking can Help you Lower your Blood Pressure and Strengthen your Heart

Walking has all sorts of health benefits among them the ability to help lower your blood pressure and strengthen your heart.

Many people at risk for stroke and heart disease are overweight, unhealthy and have a hard time exercising.

Thankfully walking is an easy, low-impact workout that almost anyone can do.

Start where you’re at. Just put on your shoes and head out there. If all you can do is walk for five to ten minutes, start there.

It’s a great start and that’s a lot more exercise than you’ve been getting.

Stick with it for a week and then see if you can make it for 15 minutes.

If you can go for a 30-minute walk, start there. Pick up the pace, walk briskly and after a week or two, try to go for 45-minute walks. Or break up your walking workout into 3 shorter sessions interspersed throughout your day.

If you have any health conditions and in particular, if you’re suffering from high blood pressure and are at risk for heart disease, discuss your walking plans with your doctor. The two of you can come up with a plan that’s appropriate and safe for you.

Getting out and walking will help you on several different levels. The act of walking itself, particularly if you can go for a walk out in a pretty park is very relaxing and will lower your blood pressure soon after the walk.

That’s a terrific benefit of walking and something that will help you feel better right away. But the benefits don’t stop there.

The regular exercise will strengthen your heart. Remember your heart is a muscle and going for a brisk walk works out more than your leg muscles.

As you work out your heart, it gets stronger and better at pumping blood through your body.

And as you strengthen your muscles and your body overall, you are likely losing body fat. That’s good news for your blood pressure long term.

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All it takes is heading out there for a short little walk each day. As you get stronger those walks will get longer and you may even give swimming or riding your bike a try.

Or you can go out for hiking with friends and family in a nearby park or other location that suits for hiking.

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Hiking Your Way to Health

It is not always necessary for you to do boring exercises in order to stay fit.  As a matter of fact, many people will not be able to stick with something that they do not enjoy long enough to see the long term benefits.

One of the most interesting and enjoyable activities that you can do is to take up hiking.

This is more than simply walking around the block or perhaps strolling through the mall. It is a strenuous exercise that you would need to build up to in order to be efficient at it.

Although it is not effortless, you would be surprised with how enjoyable it is and how quickly the time passes as you are doing it.

Some don’t consider hiking to be exercise at all, they consider it to be a hobby that they are dedicated to and will continue to do as long as their legs allow them to do so.

What would happen if you were not in some place that was conducive to hiking?

Not all of us live in a mountainous area that would allow us to get in a good hike without having to travel too far to get to the location.

Believe it or not, most communities have an area that would suffice for such an activity.

You would probably be surprised to find out that one is right in your backyard, even if it isn’t exactly what you are looking for.

As long as you’re getting out in nature and walking around enjoying the things that are nearby, this is exercise and it is hiking.

You might enjoy hiking so much that you decide to make a trip out of it.  Many individuals end up going away in order to hike somewhere special.

You can’t imagine how many calories you will be burning and how physically fit you will be as a result of this activity.

Take the time to do it on a regular basis and you will love the way you look.

Wrapping Up

More than weight loss, your health is far more important although you can have both with walking.

Add to that the fact that walking helps you de-stress and it’s no wonder that walking regularly has such beneficial effects on your health.

Aside from walking for errands or because you have to, you can go and walk by yourself to ponder on things, to relax your mind or simply an alone time.

Likewise, you can walk with someone and spend some time talking about anything under the sun until you would not realize the distance you cover.

Indeed, walking is just fantastic!

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Why Walking Is An Excellent Low Impact Exercise?

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The great thing about walking for exercise is that you can do it anywhere.  You have absolutely no excuse for not getting up and walking around for at least 30 minutes a day.

So it’s raining out?  Take an umbrella!  Seriously, just get out for a short walk around the block a couple times and you’ll thank yourself for it later.

If it’s absolutely miserable out, just walking around your house or apartment a while is better than nothing.

Walking for exercise is an extremely low impact, and so anyone of any age can do it safely and frequently without worrying about damaging themselves.

Running and other more strenuous forms of exercise can cause all kinds of joint pain and soreness, and isn’t recommended unless you are in otherwise good shape.

A lot of recent studies into different forms of exercise are showing that walking is every bit as good for you as running or other more vigorous exercises, you just need to do it longer.

If you are walking for exercise, go for at least 30 minutes or even an hour.  The more the better, as you can’t hurt yourself by walking too much.

There are a lot of exercise programs that are beginning to realize the benefits of walking for exercise.

As it is something virtually anyone that can walk can do, there is a huge target market for walking programs.

It is recommended, any program that motivates you to walk frequently.  Even without one, there are hiking and walking clubs all over the place to join.

Not only can walking for exercise be a way to maintain good health, but it can be a good way to meet new people and form new networks.

With so many benefits and almost no cons, you can’t go wrong with walking for exercise.  Its only drawback is that it takes time to do, but it is time well spent.

benefits of walking

Get into the habit of walking!

Find ways to include this low impact exercise in your routine. Check some tips below to learn more.

We were designed to walk for miles and miles to hunt and gather our food. Yet, in modern society, we spend most of our time sitting down.  That is not good for our bodies leading to a host of health problems.

This is probably one of the most important reasons to make an effort to move around and go for a walk each day.

If you haven’t exercised in a while or are looking for something easy you can do every single day give walking a try.

Walking is the perfect low impact way to exercise.

It’s easy to do, you don’t need any special equipment and you can start at the fitness level you’re at.

Of course, that’s easier said than done. Most of us sit for our work, we eat sitting down, and to be honest all we want to do when we come home from work is plop down on the couch for a Netflix marathon until bedtime.

In other words, getting and staying in the habit of going for a walk each day can be a bit of a challenge. But that’s exactly what we need to do.

We need to get in the habit of going for that walk just like we’re in the habit of brushing our teeth twice a day or taking out the trash on Tuesdays.

Once it’s a well-ingrained habit, it won’t be as much of a challenge to make sure we go for a walk each day.

walking

 

If you’re not in the best of shape, start by going for a 10 or 15-minute walk around the neighborhood and work your way up from there.

If you’re already in great shape, walking can still provide an effective workout. Walk fast and incorporate some hills and even stairs.

But, let’s not get ahead of ourselves here. If you’re like most of us, chances are you haven’t exercised much since you got out of college and need to start small.

Maybe your doctor suggested that you move around more, or maybe you just want to be proactive about your health and well-being. In either case, walking is the perfect way to start.

Find a pair of comfortable shoes, put them on and go for a stroll through your neighborhood.

You could also find a local park with a nice path you can walk on. If the weather doesn’t permit walking outside, head to your local mall and walk or hop on a treadmill.

 

Another great place to start is to find a walking route you enjoy.

It helps to make it as easy as possible. Your favorite walk may offer beautiful vistas, but if it’s a 30-minute drive there and back, you’ll be less likely to do it every single day.

Instead, save that walk for the weekends and come up with something convenient and pleasant for your everyday walking routine.

If you can, find a route in your own neighborhood so you can leave right from your front door. Just lace up your shoes and start walking.

 

You can even walk in place at home in front of your TV. Here’s a simple little idea to get you moving more.

As you’re sitting on the couch at night watching TV, get up during commercial breaks and march in place until your favorite TV show comes back on.

If you’re using a service like Netflix, make yourself walk in place for 10 minutes in between episodes.

Or turn on the TV and challenge yourself to march in place during the entire show. Time will fly while you’re having fun watching TV and moving.

 

walking, exercise

Speaking of having fun, going for a walk outside can be a lot of fun too. Mix up your route and walk in different areas of town, or visit different parks. Invite a friend to come along with you to walk.

It’s always nice to have someone to talk to and having a walking buddy keeps you accountable.

Last but not least, grab your phone or MP3 player and listen to music or audio books as you walk to make the time go by faster.

Listening to your favorite music, podcast or audio-books is also helpful.

It will make the time go by faster and give you something else to look forward to. You can even use your favorite media as a way to bribe yourself to go for your daily walk.

Let’s say you have a couple of podcasts you enjoy. Save them for your walks and only let yourself listen to them while you’re walking. It’s a great incentive to get out there even on days when you’re not feeling it.

Or simply walk to enjoy the natural surroundings.

A better use of walking is to increase one’s sensual awareness, particularly if you are in a natural setting. Use all your senses to gain a greater appreciation of your environment.

Learn to read the countryside with your eyes – the broader canvas painted by  glaciers and erosion, the impact of humans and especially older traces thereof;  the presence of old habitations, field walls and drains, quarries, gravel pits, decaying fence posts, second growth forest.

Watch for animal tracks and signs, listen and try  to identify bird song, the drumming of woodpeckers, the rustle of creatures rummaging in the undergrowth, the sighing of wind through the trees, the first flowers and buds to appear, shapes and patterns in the clouds.

Feel the shape and texture of bark, flowers and leaves (but learn to identify and avoid poison ivy).

Smell the aroma of freshly mown grass, the varying scent of new flowers, the rich scent of different fungi, decaying wood and leaf mold, the warm air from the south, and the cold, crisp air from the north.

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Likewise, consider walking with other people. Find a walking group in your area, or talk a friend or neighbor into becoming your walking buddy.

Not only is it more fun to walk when you have someone to talk to, it also has some built-in accountability.

It’s much easier to skip a walking workout when you know that other people are waiting for you and relying on you to join them.

A walk is a great way to share valuable time with family, friends, and colleagues. Rather than always going out on your own, ask someone to join you.

Next time you have meetings why not take it outdoors? You may well find that the fresh air will help you ‘think outside the box’ and inspire greater creativity.

Walking and hiking is an easy way to meet some wonderful people and many clubs offer hikes especially for singles, dog owners and others.

For those seeking to blend a physical challenge with fun, orienteering is the ideal participation sport for young and old.

Called a “thinking sport”, it involves a combination of map reading and decision-making skills. There are levels to suit all ages and skills, in addition to enjoying a great workout.

Walking vacations are becoming an increasingly popular mode of exploration. Rambling through the countryside gets one closer to its heart than any other mode of travel.

Close your eyes awhile and imagine the scent of wild rosemary and sage assailing your nostrils as you brush past these herbs on a trail in France, or the coolness of a mossy glade in an Irish oak wood.

Birds and other wildlife flit around you, while all the while you are absorbing information imparted by your guide on the local history and culture.

Hiking uphill to a castle or a town gives you a greater appreciation for what life might have been like there during the mediaeval period, or why that situation was chosen in the first place.

And your reward? Arriving at a shady tavern for lunch, ordering a cool drink, then sitting and perusing the menu of fresh, locally produced foods.

hiking_walking

Exercise for Charity and for Health

There are some ways that you can pick up your efforts with these charities and get a little bit of exercise at the same time.

One of the easiest ways for you to do this is to either take part in or sponsor a walkathon, a form of walking marathon that helps to raise awareness for the charity and to make some money for it at the same time.

Although these can be set for any length, they often go for 10 miles or more, a distance that will give you an excellent amount of exercise.

By taking the lead in one of these charitable events, you will help to keep yourself motivated and may motivate many others to get out there and exercise a little bit.

Another way that you can benefit from one of these charitable events is by making sure that you are ready for the effort that you will need to put forth.

Some people who realize that they’re going to have to walk these long distances make sure that they walk on a regular basis ahead of time so that they are physically fit.

This is one of the best motivational techniques that you can have at your side and will surely help you to make sure that you are walking, whether it is for your health or for the health of others.

Wrapping Up

Give these tips a try and see if they help you make walking a daily habit and an integral part of your health, your fitness, and your life.

The main thing is that you get out there, move around, and get some exercise in a way that’s gentle on your joints, your heart, and the rest of your body and that’s what walking will do for you.

Just give it a try and see if you don’t start to feel better, happier, and stronger after a few weeks of regular walks.

Taking the same route every day helps form that habit. It’s also encouraging to notice that you can walk the same loop faster or with less effort over time.

It proves that you’re making a difference, getting stronger and increasingly in shape.

Walking is not only one of the most convenient exercises that can be done. It is also one of the most effective.

If you can somehow find the time to put in a half hour every day in the mornings and a half hour in the evenings, your health will be drastically changed in a months’ time.

Give it a try, you have nothing to lose but some fat.

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30 Active Ways And Tips To Lose Weight

active ways to lose weight

How to lose weight without purchasing a gym membership? One of the key factors here is to get your body moving to lose weight.

In fact, there are several things you can do on a daily basis that will help to kick start your body into losing weight and there are several exercises you can do on your own to achieve this goal.

It is important to get active if you want to lose weight. This is what people mean when they say weight loss is a lifestyle change.

There is no excuse not to get the proper exercise.  You have to burn calories and the more active you are, the more you will burn.

You don’t need to join a gym.  Take up a sport and have some fun.  Run or walk around the neighborhood.  Find some at home exercises you can do.  The internet is full of them.

 

The Centers for Disease Control and Prevention states that people need (minimum):

150 minutes per week of moderate-intensity aerobic activity (such as brisk walking, riding a bike on level ground, or pushing a lawn mower) or 75 minutes per week of high-intensity aerobic exercise (such as running, jogging, riding a bike up hills or fast on level ground, swimming laps, or playing high-energy sports such as basketball or singles tennis)

At least two sessions per week of strength training exercises such as lifting weights, working with resistance bands, engaging in strenuous functional activities like shoveling dirt, or doing exercises that use body weight (push-ups, pull-ups, squats, lunges, sit-ups, etc.)

 

If you want to lose weight you have to beat that number, and beat it consistently.

It does give you a great number to shoot for though and shows you what minimums healthy people should aim for.

There is nothing else really to be said. If you want to lose weight you have to make physical activity a part of your daily routine.

30 Tips to Be Active to Stay in Shape and Lose Weight

Tip #1: Three days of 30-minute exercise will help you to maintain your weight.

You need at least 4 days of 30-minute exercise to begin to lose weight and 5 days a week is even better.

 

Tip #2: Collect information on exercise and easy things you can do from your own home.

There is tons of extensive research available on exercise and you can choose what will assist you the most to meet your weight loss goals.

Browse the Internet or pick up some books on health and exercise from your local bookstore or library to learn more and how to burn off the desired number of calories you are trying to burn each week.

 

Tip #3: Take a day off from exercising to provide your body with a chance to rest and repair.

Your body needs a day off once a week.

 

Tip #4: When your body tells you it has had enough, take a break.

When you have worked out for a considerable amount of time, you will start receiving signals from your body.  This is particularly important when you are just getting started in your exercise routine.

 

Tip #5: If you decide to increase the length of your workouts, do so gradually.

The same is true for the intensity of your workouts.

 

biking_lose weight tip

 

Tip #6: Select an exercise routine that suits your lifestyle.

Everybody has a different lifestyle and a different profession.  There is no set time that you should or should not workout.

If you like to workout late before you go to bed because it is relaxing to you then do it.  But, if you like to workout early in the morning because it helps you wake up then that’s great too.

Some people like to workout on their lunch break to take a break from the stress of their job or because that is the only time they have available.

 

Tip #7:  Don’t stand around, walk around.

If you can walk around then do it.  People who are pacers are actually doing themselves a lot of good because they are constantly moving.  Pacing also helps you think.

 

Tip #8: Don’t sit when you can stand.

If you can stand comfortably, you will burn more calories doing so than if you were to sit.

 

Tip #9: Don’t lie down when you can sit.

Same concept as the two tips above.

 

couch and television

 

Tip #10:  The couch and the television are anti-weight loss.

If you are inclined to become a couch potato, don’t sit on it.  In fact, if you have to, put a not so comfortable chair in front of the television so you won’t spend so much time in front of it.

The same is true for the computer if you’re a computer junkie.  Some people have a more comfortable chair in front of their computer than they do in front of their television.

This is, of course, if you don’t work from home and need to work hours at a time in front of your computer because your chair is very important then.

 

Tip #11: If you have a job where you sit the whole time, stand up and stretch every half hour or so.

Most of the jobs today are in front of a computer and require you to sit.  If you have a job like this make it a point to move every so often.

 

Tip #12: Walk around while you’re on the telephone.

You’ll get a good workout if it is a long conversation.

 

Tip #13: Use the stairs instead of the elevator or escalator.

These are great conveniences, but they make us very lazy.  Also, it may be quicker to take the stairs than to wait on an elevator to open.

 

Tip #14: If you can’t run for a physical reason, then try 15 minutes of brisk walking to keep fit.

 

walking

 

Tip #15:  Walk anywhere if you have time.

If work or the grocery store is not far away, consider walking there or riding a bike.  It may take you longer, but you’re getting your workout in at the same time.

 

Tip #16: Hide the remote control from yourself.

Remote controls are also evil when it comes to losing weight.  If you didn’t have a remote, you may not even turn on the television, which means you might find more active things to do.

Get up and change the channel if you don’t have a remote or go for a walk instead of watching TV.

 

Tip #17: Do your own fetching.

If you need something from the kitchen, the TV channel changed, the mail or newspaper from the driveway, walk and get it yourself.  Adding a little walking to your day will do wonders for you.

 

Tip #18: Walk along or climb the escalator with it or just take the stairs.

 

Tip #19: Walk around during commercial breaks or do simple exercises like crunches or bending over and touching your toes.

Do anything to get your body moving more and to keep your blood pumping.

 

Tip #20: Turn on some music and dance.

Again, the more you get moving the better you will feel and the more weight you will lose.

 

walking 2

 

Tip #21: If you take public transportation, get off a block before your stop and walk the remainder of the way.

This is a good way to squeeze in a walk before and after work or on the way to another destination.

 

Tip #22: Suck in your stomach when you walk.

Walk properly, but do your best to keep that stomach tucked in.  You will soon begin to feel those muscles tightening.

 

Tip #23: Do breathing exercises to tone your midsection.

It is amazing how breathing properly and with your entire diaphragm can actually help to tighten your abdominal muscles.

Most people breathe way too shallow as it is and oxygen is good for the brain.

 

use stairs_weight loss tip

 

Tip #24: Take the stairs two at a time instead of one at a time.

This causes you to have to exert yourself more and increases your heart rate.

 

Tip #25: Use a chart, like the one below to assist you in your weight loss endeavors.

This chart shows you how many calories each of these common exercises burn, based on 20 minutes.

Exercise Calories Burned
Aerobics 200-250
Stationary Bicycling 250-300
Actual Bicycling 300-400
Running at 5-6 mph 300-350
Stairclimber 200-250
Swimming Laps 350
Brisk Walking 150-180
Weeding and Cultivating Your Garden 130-200
Sex (Yes, sex can be exercise too) 50-60
Basketball – shooting baskets to playing a game 130-250
Golf – carrying clubs, no cart 166
Golf – carrying clubs, based on 2 hours of play instead of 20 minutes 1000
Snorkeling 150-200
Water Skiing 180-200
Ice Skating – general 200-250
Cross Country Skiing, 2.5 mph, light effort 200-250
General Skiing 200-250
Scuba Diving 200-250
Whitewater rafting, kayaking or canoeing 150-200
Flag or Touch Football 250-300
Horseback Riding – Trotting 200-250
Martial Arts 300-350
Racquetball 200-250
Volleyball – 6 to 9 person team 90-120
Volleyball – Beach 25-300
Tennis – singles 250-300
Tai Chi 120-180

*Your results will depend on how much you currently weigh as well.

From this chart, you can see that walking is a great way to get exercise.  If you’re too busy to do any of the other exercises, a good walk is a good start.

 

Tip #26: Swim whenever you can.

Swimming is a great way to get your cardio exercise and it’s low to no impact on your joints, which is great for people who have osteoporosis or joint problems.

 

basketball

 

Tip #27: Try playing tennis or basketball.

Playing games are a great way to get into shape.  It’s also more fun to workout with someone else in a competitive atmosphere.

You will be more driven to push yourself and you’ll burn more calories, just don’t overdo it.

 

Tip #28: Don’t carry your wireless phone or cell phone with you.

If it rings, go walk for it.  There are so many conveniences in life and we always have everything we need at our fingertips, but this is obviously bad for the waistline.

 

Tip #29: Don’t slouch in your chair.

Try to sit up straight and erect at all times.  Slouching is bad for your back and gives you a flabby figure.  Make it a point to always sit and stand with good posture.

 

Tip #30: Most people would like to target their stomachs and get rid of that area altogether.

Unfortunately, we can’t spot reduce.  But, one thing you can do is a breathing exercise to help tighten those stomach muscles.

Breathe in the air as strong as you can and tuck your stomach at the same time as much as you can.  Hold it for a few seconds and then slowly let it out.

Don’t let it out so fast that your belly flops out.  This is not good.  Try to breathe like this whenever you think about it, about 50-60 times a day is ideal.  This will help you to lose at least an inch within 20 days or so.

 

If you are willing to let go and throw away the comforts of your life, fitness and healthy life will be yours.

Choose which of these comforts that you have that you can let go and live without such as not using elevators, not using remote controls or walking further.

Our body is designed to be active and to work. Thus, why not use it for the activities that you love like playing sports, volunteering, doing charities, doing your hobbies and the like.

All of these, more than losing weight is to keep you healthy and fit for you to enjoy life, reach your dreams and be the best that you can be.

 

 

 

Why Using Pedometer Can Get You Walking to Lose Weight And Be Fit?

pedometer_get you walking

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Why would you start walking using a pedometer to lose weight? When it comes to losing weight, a simple approach is going to help you yield results that you actually want.

Perhaps, it is easy to be led astray by promises of weight loss supplements, fancy gym equipment and more. All you really need to lose weight is to start walking.

Combine this with a sensible eating plan and you will be well on your way to success.

As with any exercise, when you first start walking, start off slowly and work up the amount of time you spend walking and the distance you cover.

If you have any type of health or joint issue, always consult your doctor before starting any type of exercise program.

This way your doctor can give you any extra advice that will only add to your success.

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Why Choose Walking?

Well, walking is a great activity for anyone at any fitness level or age. It’s perfect for those of you who are really out of shape, or overweight.

Walking is easy on your joints, and you can increase your walks according to your ability.

On the plus side, you don’t require any special equipment for walking. You should invest in a good pair of walking shoes, though. Otherwise, you may find that your feet hurt.

There are many places you can walk all year long. If you live in a colder climate you can walk indoors at your local mall during the winter.

Many malls open early to accommodate walkers, plus it’s perfect for moms with strollers too.

If you own a dog, become the official dog walker. You can walk with your grandkids or kids or invite friends and neighbors to walk with you. Hey, you could even start a local walking club.

This would make walking fun for you, and if you are walking with a friend it provides you with motivation to meet them and walk – you wouldn’t want to let your friend down by not showing up!

After a couple of weeks, you will notice that your fitness level starts improving. This is a good signal that it’s now time to increase the intensity of your walks.

Either walk a little faster or go a little further. As you improve you may also want to add hand or ankle weights as well.

Another great way to increase your walking is to find some hilly terrain to walk on. See if you can walk up some nearby hills!

With so many options and so many ways to make your walking more fun and get more benefit from the time you walk, it just makes sense to include walking into your overall fitness plan.

 

walking

Using A Pedometer  

Setting aside some time to go for a 45-minute walk isn’t always easy. We all live busy lives and between family and work, fitting in a workout isn’t always possible.

What if I told you that you didn’t have to dedicate a set block of time for your walking workouts?

What if you could get the same health benefits by working in a little more activity here and there throughout your day?

And what if there was a fun little gadget that helped you keep track of it and motivated you to move more?

There is and it’s called a pedometer. You can pick up an inexpensive model at your local super store or order it from Amazon. Or you can go with something a little fancier like a Fitbit for example.

A pedometer is a small electronic device, about the size of a pager or smaller. The basic function of a pedometer is to track or count how many steps you take.

Most models will also convert our steps into the number of miles you walked and calculate how many calories you have burned.

More advanced models will save several days’ worth of date and some will even connect to your computer so you can chart your progress through software provided as well.

But before you head out to spend any money, check your smartphone. Many models have a pedometer built in. All you need to do is download a free app and you’re good to go.

A recent study by the University of Minnesota shows that people wearing pedometers tend to walk more.

The study split people up in two groups who were both encouraged to walk each day. Only one group was given pedometers to track their steps.

Those with pedometers increased their steps by about 2,100 per day, or 20 minutes of steady walking, a 30% increase in daily steps.

They walked almost twice as many blocks as those without pedometers. People using a pedometer also tend to stick much longer with a walking routine.

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The pedometer will track how many steps you take on any given day.

It will also track how many minutes you’ve spent being active and how many miles you’ve walked. In other words, it keeps track of how much exercise you get during your day.

And the good news is that it doesn’t matter if you head out after work for a 45-minute walk, or if you work out in little spurts here and there throughout the day.

Maybe you start your day by parking a little further away from the office and walking a couple of hundred extra steps.

Then you take a quick stroll during your lunch break. You wrap up your day by walking around the park while your kids play.

And just like that you’ve gotten your exercise in without having to block out any additional time.

Give it a try. Put on a pedometer, or start tracking with that phone you’re always carrying around anyway and see how much you’re walking around any given day.

From there, try to get a little more active as time goes by until you hit your stepping goal.

For most of us 10,000 steps per day is a good long term goal, but if you’re feeling more ambitious than that, go for it.

Keeping track of your steps is very motivating. Looking at your pedometer and realizing you’re 2,000 steps away from your daily goal may be just the motivation you need to head out for that after dinner promenade.

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Get Most From The Pedometer

To get the most out of your pedometer, set daily and weekly goals. Start by setting a baseline number of steps. To do this, simply wear the pedometer for a few days.

Don’t try to aim for a certain number of steps. All you are doing at this point is measuring how many steps you take in a normal day. Calculate the average number of steps you take any given day.

Next, you want to start taking 500 to 1,000 steps each day. You can easily accomplish this by taking a little walk around the block, parking a little further away during errand and at work, as well as walking to a college’s office instead of calling him or her.

Each week, or every two weeks increase your steps and additional 500 to 1,000 steps until you reach a minimum of 10,000 steps per day. If you are walking to lose weight, work yourself up to 12,000 to 15,000 steps per day.

Why is it important to count steps?  It’s a primary indication of the activity you are engaged in during the day.

Studies have shown that you don’t need to dedicate a specific time to exercise, per se, but smaller bouts of activity can have the same effect as one longer, extended period.

That means that making small changes in your daily routine can have tremendous effects on your health.

Park farther from the store, take the stairs instead of the elevator, stride while you’re on the phone, walk with the dog instead of just letting her go, and go down the hall instead of sending an e-mail or picking up the phone.

By taking more steps-essentially increasing your daily activity and burning more calories-you are becoming more physically active.

The American Medical Association says that by increasing your activity level, you will:

  • Increase stamina
  • Stimulate weight loss
  • Lower blood cholesterol
  • Lower blood pressure
  • Improve self-image
  • Improve mood
  • Enhance quality of life

If any of these benefits are important to you, it’s vital that you begin to move more.

The American College of Sports Medicine traditionally prescribes the following as the appropriate level of activity in order to get these benefits:

  • Frequency: 3 – 5 days per week
  • Intensity: 60% to 90% of maximal heart rate
  • Duration: 20 – 60 minutes

If you can’t take 30 minutes to exercise, try three 10-minute walking sessions throughout the day.

Walk briskly to get the maximum benefit.  If you have been sedentary, check with a doctor and start slow.

slow walking meditation

Walking NOT Strolling

Many overweight people, especially those who have arthritis or other problems have already discovered the benefits of walking.

It is the safest form of exercise and most people can at least take a walk around the block every day.

The idea is to have a brisk walk at a pace that gets your heart rate going. The fact is that you won’t lose much weight by just strolling along.

You need to get sweaty for this or you will not be optimizing how much you can lose.  It is possible to lose weight by walking slow but it will take ages.

You need to walk at a rapid pace and keep it up for at last an hour.  The faster your heart pumps the more weight you will lose.

The secret is – the more you walk the more lean muscle you will develop. Lean muscle burns more calories as you use it. This means that you burn more calories because you have more muscular mass in general.

This means that you burn more calories because you have more muscular mass in general.

So, how much weight can you lose by walking?  Keep this in mind. A pound of fat equals 3,500 calories.

In order to lose that one pound a week you will need to burn off 3,500 calories.

When it comes to losing weight it is the amount of distance that you cover that matters. Walking for a long time at a slow pace will not do much for your weight loss efforts.

You can expect to lose at least one pound a week by walking at a moderate pace for at least a half an hour to an hour a week.

Not only is walking the best thing for shedding pounds but it can also help prevent other disorders such as heart disease, colon cancer, diabetes, stroke and breast cancer.

Another bonus, walking can help keep your immune system in good working order.

If you are not used to exercising you might want to take it easy when you first start. Take care not to overdo it if you are in recovery from an illness or operation.

Besides, it is a really good idea to get checked out by a doctor before you begin any kind of exercise program – including a regimen to walk your weight off.

Wrapping Up

As mentioned at the beginning of this article, you need to pay attention to the foods you are putting in your body.

This will have a huge impact on your overall weight loss success. Be aware of what you are eating, and your portion sizes.

Try to eat healthy, fresh foods as much as possible. Just staying away from fast food and packaged foods will help you knock off those pounds.

Why not start looking for some new recipes to try? You can easily find recipes online these days.

Look for ones that are heart healthy, low cholesterol and are low in carbohydrates. To save money try to find recipes that use foods that are in season.

Walking for weight loss is the perfect way to get started on creating a healthy lifestyle for yourself and your family.

And a pedometer will help you track your progress and motivate you to keep walking. All you have to do is put on some comfortable shoes; clip on your pedometer and put one foot in front of the other.

Remember to start slowly and then increase the intensity as your fitness level increase. You will feel better, lose weight and start sleeping better. Who doesn’t want that?

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10 Indoor Activities To Stay Fit

Indoor Activities to Stay Fit

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Fitness is an elusive term covering a vast array of attributes like flexibility, cardiovascular endurance, muscular endurance, strength, power, balance, coordination, body-fat percentage and more.

Exercise is just one of those things that many of us do not enjoy doing.  Finding a way to exercise effortlessly and is probably something that we spend a lot of time considering, especially if we either don’t have the time to do it or hate doing it.

The fact of the matter, there are plenty of things that we do on a daily basis which help us to get some exercise.

Yes, having a regular exercise regime is a very important part of staying physically fit and trim but we should not overlook the possibilities of incorporating some of that exercise into your daily routine.

What can you do indoors to stay fit? There are some indoor activities to stay fit.  You can do these activities to lose weight inside the comfort of you home to burn calories.

Although you can do simple exercise as well in your house, simple changes with these actions lead to great results in the long run.

This is part of living an active lifestyle and to lose weight at the same time. Check the ten of these indoor activities among many effective weight loss tips available.

sporty-woman

1. Watch programs about exercising

Invest on exercise videos or you can watch exercise videos available on the internet or in TV. Watching programs about working out can make you more motivated in going through your routines.

On top of that, you can also learn valuable lessons from it, especially when you watch those that are hosts by experts in the field. Check out the channels that show such programs, so that you can take note of them.

Of course, watching is just a start and should not end there! You can either follow their exercise routines or your inspiration to create one for yourself. Nevertheless, watching programs about exercising gives you informational benefits to get you started or to keep you going.

skipping rope

2. Try rope skipping

Skipping is an excellent form of exercise that can be done anytime, anywhere. It helps in improving heart and lungs, as well as flexibility, coordination, and fitness.

Boxers use skipping as integral part of their training programs between matches. It can be a lot tougher than you think if you decide to keep skipping for any length of time.

Twenty minutes of skipping will burn off 250 kilo-calories of energy. It is directly comparable to jogging at 12 kph in terms of energy burned. Yet, it is far gentler on the joints and less likely to cause injury. Skipping is great for helping to shape and tone the lower part of the body like calves, hips, thighs and bottom.

 

3. Standing is good

Standing can burn up to 34 more calories compared to sitting down. When answering phones, stand and walk around so you can burn calories at the same time. Get rid of the standard work desk with one that features vertical adjustments.

stairs

4. Take the stairs instead of elevator

Use the opportunity for some quick workout by taking the stairs instead of using the elevator.

Climbing the stairs is one of the most effective forms of aerobic exercise that you can do.  Less than 15 minutes of stair climbing a day will improve your overall aerobic health significantly and it will cost you nothing at all. There’s no need to exercise for hours to enjoy the benefits of a workout.

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5. Check out some alternatives to weightlifting

Here are some exercises that you can do around your home which will help you to be able to tone up and lose a little bit of weight in the process.

The best part about it is that these will not take too much effort on your part and many of them are something that you need to do anyway.

Toning your muscles is really just about lifting a weight that is not naturally carried around with your body.

For example, carrying grocery bags is something that we all do on a regular basis but many of us tend to do as little bit of this work as possible.  Try to make this a rule, any time you are carrying anything in your hand, either curl it or press it.

You can also try to use forearm flexors whenever are sitting around watching TV.  Although you’re not going to get muscular by doing these few things, you would be surprised with how much these little efforts add up over time.

 

6. Do other physical activities while watching TV

If you really love watch TV and can’t get away catching up your favorite shows, then find ways to move around and do other activities while doing so.

This is better than being sedentary for a long period of time. You can walk around, do some push-ups, or crunches during commercial breaks.

Walk in place or do some lunges while watching TV. Better yet, move your exercise equipment in front of the TV so you’ll be forced to get on and walk while your favorite TV shows are on.

dancing

7. Turn on the music and dance like wild

Throw on your favorite playlists, crank up your music system’s volume and dance like a hurricane in your bedroom.

Invite your friends to come over an indoor house dance party to add more fun to it. It’s also a great way to burn some calories. Make sure that you have enough space to avoid damaging your things.

remote control

8. Stop using remote controls

Remote controls are the bane of a prospective weight loser. They may be remarkable gadgets by themselves but from the weight loss point of view, they just aren’t very helpful. They really encourage us to take a laid back kind of attitude towards life itself.

In fact, if remote controls were not there, the television would not have become so popular. It is because of remote controls that people can remain where they are and switch from one channel to the other. And they only have to twitch a finger muscle to achieve this.

Get up from where you are and change the channel of the TV each time you want to do so. The same thing holds true for other remote controls as well. As it is we have remote controlled TVs, DVD players, A/Cs, garage doors, gateways and what not.

organize the house

9. Organize the things inside your house

All of us have daily chores that we need to take care of in order to make sure that our homes operate efficiently.

Making sure that the dishes are washed, making the beds or vacuuming on occasion can give us a level of physical activity but it may not be enough for us to forego all of the exercise that we need.

In order for you to do this, you may need to pick some household chores that are a bit out of the ordinary.

A good example of this is moving furniture and rearranging our rooms.  Although this is not something that is usually done on a daily basis, you would be surprised with the amount of exercise that you are actually getting by taking care of this.

Not only that, many of us enjoy having a fresh look from time to time in our homes and this is really the easiest way for us to be able to accomplish it.

Not only will you be moving furniture which is strenuous activity on its own, often you will be moving things on and off of the furniture which adds to the activity.

Although there are plenty of things you can do in order to get exercise, if you are doing things such as moving our furniture regularly, it will help you to stay physically fit.

It certainly is not effortless but the enjoyment that many people get out of having a fresh look to their rooms will make it seem as if it were not really work.

clean house

10. Clean the house

One of the greatest ways for you to be able to do this is to make sure that you are getting plenty of physical activity whenever you’re cleaning your home.  Housecleaning is something that all of us have to do, whether we like it or not.

Unfortunately, it is not something that we can put off the same way that we put off the exercise that we should be doing.  If we do, our house is going to suffer as a result.

Make sure that you are regularly cleaning your house but do so in a way that will help you to reap the most benefits as far as your health is concerned.

Doing regular household chores, such as washing the dishes or vacuuming does burn some calories and is certainly a lot healthier for you than sitting in front of the television.

In order for you to really get the most out of your house cleaning activity, you’re going to have to make sure that you’re deep cleaning on occasion.

If you get up and move around a little bit, even if you aren’t exerting yourself enough to break a sweat, you are still going to see benefits from that effort.

Doing things such as cleaning out the closets, moving furniture around and cleaning out hard to reach places will certainly give you the most benefit for the work that you are doing.

The simple fact that you are bending over, stooping down and standing up again will get your muscles working and begin burning calories.

Although this certainly is not the most effortless exercise that is available, it is one that we need to do on a daily basis.  Make sure that you are taking the time to clean your house regularly and do so in such a way that you will benefit from it.  Not only will your house be clean and enjoyable to be in, you will feel better about yourself as a result.

Here’s another bonus tip:

Getting Fit with the Wii Fit

The Wii is an excellent way for us to stay fit if it is used properly.

The reason why the new Nintendo can make such a difference in your fitness goals is because of the way that the games are played.

Instead of sitting back and using a joystick and a few buttons to make all of the actions on the screen, a handheld controller with gyroscopic technology is now being used to mimic the actions that are on the screen.

A good example of this is the tennis game that comes packaged with the Nintendo Wii.  In order to play this, you need to actually swing your arm as if you were swinging a tennis racket.

The Wii fit from Nintendo Wii is a good option to get fit.  This game is specifically designed to be able to help you to get into shape and to make physical fitness fun.

It comes with a board that you stand on which regulates your balance and allows you to move on the screen in unique ways.

You can also do a variety of balance games as well as getting involved in aerobics, yoga and strength training exercises that are included with the Wii fit.

The interactive nature of the Nintendo Wii gives you the ability to be able to do so.  Instead of buying an exercise bike that is just going to sit in the corner and collect dust, spend the money on the Nintendo instead and join in on the fun.

It is an effortless way for you to be able to exercise and to enjoy some time with your family.

These are the ten tips (plus one) for you to stay fit or to lose weight. The key is keeping yourself active to constantly burn calories.

There are plenty of people out there who like the thought of being physically fit and in shape but very few of them are willing to go through with the effort that is necessary to exercise.

Without exercise in your life, it is very difficult for us to maintain a healthy weight as well as to maintain a level of health that is acceptable to us.

This can make it very difficult for many that are unwilling or unable to get into the gym on a regular basis.

There are some ways that you can get exercise in your life and do so effortlessly but you’re going to have to disguise it in one way or another.

The easiest way for you to be able to do this is to disguise your exercise by making it out to be a hobby.  Instead of spending endless hours on the treadmill, why not take up walking as a hobby.

It doesn’t need to be strenuous activity, listen to some relaxing music while you’re out taking a stroll.

There may also be some things that you can do which will add to any exercise that you are doing effortlessly.  Make the most of the activity and get some exercise at the same time.  All of these little exercises add up in the long run.

Indoor Activities for Fitness

Indoor Activities for Fitness

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