Total-Body Toning Workouts

04/27/2018 Leave a comment

Toning your whole body doesn’t mean you have to spend hours each week in the gym pumping iron or running for miles every day. Good toning exercise routines work multiple muscle groups simultaneously.

Bodyweight Exercises

You can design bodyweight routines to work your whole body. Combine individual exercises to work your upper body, core and lower body. Select 3 exercises for each muscle group and then do 8 to 12 repetitions of each exercise. After a brief, 10-minute warm-up consisting of aerobic exercise, such as jogging in place, do 3 each of squats, lunges and standing calf raises to work your lower body. Work your core by doing crunches, planks and push-ups. Push-ups are a total body exercise because you work your arms, back, core, glutes and legs. Finish your whole body, bodyweight routine by doing pull-ups followed by bodyweight rows. Do bodyweight rows by lying on your back underneath a barbell bar. Grasp the bar and lift your upper body off the floor toward the bar. Repeat the entire circuit 2 to 3 times once you increase your strength.

Swimming

Swimming is a genuine total body toning exercise. It’s easy to do but gives you a vigorous workout in a short amount of time. Swimming strokes, such as the freestyle, back stroke and butterfly, work most every muscle in your body when performed correctly. Water provides not only support for your whole body, but also provides additional resistance you can’t get when you exercise on dry land. You can firm and tone your whole body in a swimming pool, even if you don’t know how to swim. Walk or run back and forth across the pool in waist-deep water to tone your lower body and core. Use hand paddles to push and pull water as you walk or run to tone your upper body at the same time.

High-Intensity Cardio

High-intensity cardio burns calories and tones your entire body. Running, jogging and brisk walking firm and tone your legs, thighs, buttocks and core. Tone your arms by vigorously pumping your arms as you run or jog while holding a couple of 2- to 5-pound dumbbells. Turn your walking, running or jogging workout into a high-intensity interval workout by sprinting at top speed for 30 seconds followed by 2 minutes of running, jogging or walking at a slower pace. Step aerobics while holding dumbbells also works your whole body, firming your arms, chest, core, buttocks and legs. Cardio exercises, including jumping jacks, jumping rope and squat jumps can be incorporated into any high-intensity cardio routine to firm and tone.

Toning Supersets

Toning supersets work your whole body in one exercise session. These exercises are easy to do and effective for full body toning. After your warm-up by doing some light aerobic exercise and stretches, do 3 sets of 10 repetitions of each exercise. Rest for 30 seconds between exercises. Repeat each set 2 to 3 times. Tone your upper body, core and thighs by doing crunches on a stability ball while holding a dumbbell in each hand. Follow crunches with 10 scissors to firm and tone your thighs, buttocks and core. Do lunges on each side, 10 repetitions leading with your right leg and another set of 10 repetitions leading with your left leg. If you have access to a leg press machine, start with 20 pounds of weight and do 10 repetitions on the machine. Rest for 30 seconds and do the entire set again.

 

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5 Key Components of a Full Body Transformation

04/18/2018 Leave a comment

When you begin a new diet and exercise routine, your goal is to see a full body transformation. However, for most people, this just isn’t the reality. They find themselves unable to reach their goals, and then they end up giving up and reverting to their old habits.

The reason that so many people struggle to reach their goals is that they are missing one of the five key components to reaching a full body transformation. Read on to find what the five key components are and how you can make them work best for you.

Diet

Perhaps the most important part of any body transformation is the diet that you are eating. A simple internet search is going to find you a wide range of options. Ultimately, you are going to want to select a diet that doesn’t cut anything out of your diet completely.

When you cut something out in its entirety, you are more likely to cheat because you are going to miss that food. Instead, focus on getting a healthy number of calories and ensure that those calories are coming from healthy food sources.

Find out what number of calories you are going to need to consume on a daily basis to meet your goals and work out where you are going to get those calories from. Remember to consider how much sugar, carbohydrates, fibers, and protein you are getting from your dietary choices, as well as the rest of your vitamins and nutrients.

Exercise

Like with diet, you are going to be able to find a wide variety of exercise routines and options by doing a little bit of research. Choose an exercise plan that you are going to be able to stick to. Start with small changes and work your way up.

If you aren’t exercising at all, walking for even fifteen minutes a day is going to help you to see results. Try to choose exercises that are going to work your entire body in a rotation, focusing on different muscle groups on different days of the week.

It is also important that you don’t forget about your cardio exercises. Remember to make exercising fun. Look for classes that appeal to you to make it easier to stick to.

Mindset

Your mindset is going to make the biggest impact on whether you are successful with your body transformation. If you are of the mindset that you aren’t going to be able to reach your goals, then you aren’t going to reach them. Telling yourself things like “I don’t have time to work out” or “I don’t know how to eat healthy” are going to sabotage your chances of success.

Instead, tell yourself that you are important enough to make time for and that you can learn how to make healthier food options. Then, follow through and prove to yourself that you can do it.

Motivation

What is your motivation to transform your body? Perhaps you are going on a trip, and you want to drop some extra weight, or maybe someone close to you was just diagnosed with a health disorder, and you don’t want to be next.

Your motivation is personal to you, and there is no right or wrong to what can motivate you to want to be healthier. Whatever your motivation is, remind yourself of it on a regular basis. Put up motivational pictures where you are going to see them or use motivational quotes.

If you can find someone who understands your motivation, that is a great person to rely on for support and to remind you of that motivation.

Support

You aren’t going to be successful if you don’t have some form of support during your journey to a body transformation. Changing your diet and exercise routines takes a lot of work, and it is easy to get discouraged. You might not have anyone who you know personally that would be a good support for you, but that is okay.

You don’t need to have someone who is physically present to support you. There are many online forums that are full of people who are taking the same journey as you and are going to be more than willing to support you.

When you have a bad day and eat something that you shouldn’t, and a day that you don’t work out the way that you meant to, having a support person to encourage you and help you through the bad days is going to be the difference between your success and failure.

Reaching your goal of a full body transformation isn’t going to be easy. However, there are some key components to ensuring that you are successful.

With a good diet and exercise plan in place, as well as good motivation and support, you are going to ensure that you are in the right mindset to achieve your goals and do everything necessary to meet them.

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4 Benefits of Adding Yoga and Pilates to Your Workout Routine

09/21/2017 Leave a comment

Photo credit: Ms Sarah Welch (Own work) [CC BY-SA 4.0 (http://creativecommons.org/licenses/by-sa/4.0

So, you already have a workout routine that is working pretty well for you. You are getting in your cardio and your weight training, but you would like to focus more on full body flexibility, balance, and alleviate some posture issues. Or, maybe you need to find better ways to manage stress and increase your overall sense of well-being. One way to achieve these goals is to add yoga and Pilates to your workout routine. If you aren’t sure this will work for you, consider these benefits.

1. Leaner Muscle

If you are looking for the fastest path to long, lean muscles, then adding Pilates and yoga elements to your overall workout routine is a great choice. Both disciplines involve long periods of sustained stretching, which open up those muscle fibers and help your muscles achieve their maximum natural length, in addition to enhancing your strength, agility, range of motion, and flexibility.

2. Increased Flexibility

One of the obvious benefits of an effective yoga stretching routine is increased flexibility. Regular stretching can improve circulation, prevent injury, and increase range of motion in your ligaments and muscles. Poor posture is also a big problem for many people, which is usually caused by tight lower back muscles. The best approach is to combine both yoga and Pilates to correct those imbalances. Both disciplines are very effective for developing core strength, teaching proper alignment, improving posture awareness, and increasing range of motion.

3. Body Awareness

Body awareness is an integral part of yoga and Pilates. You learn how to be more mindful and aware of your body. You gain a better sense of the position of different body parts and how those parts work together, which is called proprioception. Touching your nose with your index fingers while closing your eyes is one example. Your mind knows where certain body parts are so you don’t always need your eyes to find them. For example, being able to walk in complete darkness without losing your balance. So, as you continue to develop this ability, your relationship with each individual body part and where they exist in space will be enhanced. Some additional benefits include better sleep, less stress and anxiety, and a greater sense of peace.

4. Meditation

Yoga and Pilates also brings in meditation to your daily workout and workout plan, which can help you maintain a state of calm and centered in times of stress. Practicing meditation on a daily basis can also help you work through problems and issues that you normally would not think of during your normal workout. Overall, this can be a huge benefit if you are overly stressed and concerned about your stress levels during your day.

By keeping these benefits in mind, you can begin to look through the large number of yoga and Pilates styles to find the ones that work best for you and your lifestyle. Remember, there are many styles like Barre that combine yoga and Pilates to maximize your time and effort.

 

 

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Everyday Fitness Tips to Help You Lead a Better Life

07/27/2017 Leave a comment

Fitness is very important for all age groups, especially today. It plays a big role in helping people lead a healthy life by practicing healthy habits. Getting exercise every day and eating a balanced diet are the keys to staying fit, irrespective of how old you are. There are some simple everyday fitness tips that anyone can remember and try out to enable you and your family to make healthy choices in context with your diet and exercise routines.

Notes on How to Balance Your Life

Balance is an integral aspect of anything, be it your emotional well-being, your body’s BMR (Basal Metabolic Rate), or the rate at which the body burns fat while at rest. In the same way, balance is integral when it comes to organizing your calorie intake and output. Some easy fitness tips for achieving this balance include keeping a food journal, which will help you to eat within your recommended calorie structure and will further enable you to burn more than what you have consumed in order to maintain or lose weight. It is also important for you exercise for at least 30 minutes per day or take 10,000 steps to help maintain your body’s BMR. This does not mean that you have to go to the gym, however. There are easy ways to add more activity into your daily routine, such as taking the stairs instead of the elevator, or parking further away from the store or your home to get in a few more short walks throughout the day.

Get the Most Out of Your Gym Workout

Popular fitness tips to help you achieve maximum benefits from your gym workout include learning how to adapt to high-intensity interval workouts, which involve performing maximum repetitions of an exercise for 20 seconds, resting for 10 seconds, and then switching to a new exercise and following the same pattern for a period of time to ensure optimum fat burning. Explore workouts involving short, intense bouts of activity instead of wasting time at the gym in trying to achieve the same results using outdated workout methods.

Boosting Your Fitness Levels

The age old rule of warming up and cooling down before and after a workout are still applicable to the more modern, time-intensive workout plans of the modern age, and should be followed strictly to avoid injury and strain to your joints. It is also a good idea to maximize protein and vegetable intake, while restricting the consumption of refined carbohydrates as much as possible. Popular diets such as Paleo are prevalent among diehard fitness enthusiasts, thanks to their ability to promote muscle development along with faster fat burn. For the best everyday fitness tips, consult with a personal trainer and/or nutritionist.

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Walk the Walk with Family Trails

04/12/2017 Leave a comment

Next time you’re thinking about what to do on the weekend, consider taking the family out on the trails. Family trails in your local or state parks are an ideal way to get fit together and get some fresh air and nature while you’re at it.

Healthy Fitness for People at All Levels

Walking is a very effective way for people of all ages and all fitness levels to get healthy exercise, because it strengthens the heart and lungs and burns calories. In addition, walking is good for your bones, improves your circulation, can help tone muscles and increase your metabolism. Walking also improves the body’s cardiovascular system. In fact, many medical experts agree that regular walking is better for the body than running because it puts less stress on the body.

Trails are for Everyone

Family trails are suitable for people of all ages – from toddlers to grandparents. Many trails designated for family hikes are less strenuous, with fewer hills, and a smoother path cleared of rocks, roots or other obstacles. Some are even paved in boardwalk or have stairs or bridges that aren’t available on other trails. They may be stroller friendly and pet friendly as well. Check at the informational booth, kiosk or welcome center for maps and signposts to find family-friendly trails. You can find additional hiking information on sites like trails.com, Americanhiking.org, or backpacker.com.

Explore Nature

Family trails are a way for families to get out of the house and explore nature and learn about your area. Whether you’re walking through a colorful foliage tour or hiking through the crisp white snow, enjoying spring flowers, or seeking a bit of forest shade in the summer, trail walking can be done year round.

See Wildlife

Family trails are a great opportunity to witness area wildlife first hand. Whether you’re interested in bird watching, butterflies, deer or on a hunt for the infamous jack-a-lope, there are lots of opportunities to see wildlife once you’re on the trail. Be sure to check signs for potential dangerous animals and what to do in case you meet up with one. In some trails, you might be encouraged to bring a bear bell, pepper spray or walking sticks to deter critters.

Get Fit and Work Up to More Strenuous Trails

Once you and your family have gotten into the swing of trail walking, you can work your way up to more strenuous trails. Whether they involve a gradually steepening incline, longer walks, or more off-road oriented hikes, you’ll be rewarded with the ability to explore new territory and the opportunity to increase your fitness levels.

Take to the Roads

Do you feel like you’ve explored all of the trails and hikes and parks in your area? Consider branching out. Your local hikes can help you and your family work up to a trip to Mammoth Cave, Sedona, the Grand Canyon, the redwood forests of California, the Appalachian trail or volcano tours of Hawaii. Feel like going further? Consider the centuries old pilgrimage along the Camino de Santiago from the Pyrenees of France across northern Spain and ending in Santiago de Compostela. Your family will have a trip to remember and if they make the whole trek, they’ll receive a special certificate at the end of the line.

Whether you’re trekking through the woods of your backyard or across the Appalachian trail, a family walk will do your family good. It’s good exercise, fresh air and time exposed to nature. Consider taking a family walk with your loved ones – you’ll have happy trails together.

 

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5 Simple Ways Procrastinators Can Improve Their Fitness Levels

03/03/2017 Leave a comment

Photo credit: Gary Bembridge CC BY 2.0

Staying active is the key to being healthy and living a long life, but being fit takes time and motivation. The single greatest challenge to staying fit and healthy is finding ways to stay motivated to counter your procrastination.

If you struggle with motivation, then a great place to start is to write down your goal, identify your compelling reason WHY you want it, and then reconnect with your compelling reason as often as it takes to keep you motivated and reaching your goals.

We all suffer from procrastination on some level, but there are some action steps you can take today to help you move forward and on the road to better health and fitness.

Fitness

Being physically active can produce long term health benefits. Staying active can help you have stronger muscles and bones, improve mood, boost energy, control weight, manage blood pressure, and stave off cardiovascular and other chronic diseases. Also, when we workout, our body releases a cascade of hormones and chemicals that signal our cells to grow stronger.

The health benefits of a good workout are endless, so what’s stopping you from working out?

Procrastination

Procrastination is the art of putting off tasks you should be doing and replacing them with activities you would rather be doing. The most common reason that people don’t workout is because of procrastination.

“I will do it later” is the hallmark reply. Life is full of distractions and if you let life distract you, then it will.

The best way not to get distracted is to never put off until tomorrow what you can do right now. Here are a few tips to help you on your way to being fit today.

5 Simple Tips

Tip #1: Just do it!

Simple, but effective. The easiest way to do something is just to do it. When you think about doing something, the mind can come up with all kinds of reasons and excuses why you shouldn’t.

Improving your fitness levels is as easy as just getting up and moving around. Once you start to move around, you will start to build up momentum and energy, which will help to motivate you to workout for the long term. The best thing is to go into autopilot mode and just go workout!

Tip #2: Make it fun!

Anything we make hard we eventually stop doing. The trick to keeping active and fit is to have fun with it.

Find an activity you enjoy. With all the different options we have in fitness today, there is absolutely something for everyone. Try dancing to some music, jumping on a trampoline, swimming or simply go for a nature walk with your dog.

Find a physical activity that you enjoy and allow yourself to have fun doing it, that’s all there is to it.

Tip #3: Breathe more!

Most people that procrastinate say that they lack the energy to motivate themselves. Oxygen is a catalyst for creating energy. The more oxygen we have in our blood stream, the more energy we have at the same time.

So, try this… relax and breathe normally, and then slowly start to increase your breathing rate. This technique is called the breath of fire, which is a rhythmic breath with equal emphasis on the inhale and exhale to get your blood moving and give you extra energy for working out.

Tip #4: Find a workout partner!

Staying fit and motivated can be greatly helped by having someone to workout with. A workout partner can make your exercise routine more fun, enjoyable and effective.

The key to picking a good partner is to find someone that is not a procrastinator and someone that works out regularly; they can motivate you to do the same.

Having a friend to workout with is also helpful in keeping you accountable, because it’s much more difficult to skip a workout when someone is waiting for you.

Tip #5: Join a class!

An exercise class is an ideal way to motivate yourself to workout and stay fit. In a class setting you will find like-minded people that are there for one reason…to workout! And meeting these people and interacting with them outside of class can help keep you motivated.

There is no better place to stay motivated and to get fit than a gym or workout class. The right setting can do wonders for procrastination.

Bottom Line

Overthinking workouts is where trouble begins. These tips are simple, but effective. They can help anyone who wants to motivate themselves to be fit and definitely much healthier.

Take the first step and begin to create a consistent exercise routine today! A regular exercise routine is the key to improving your fitness levels and decreasing your procrastination habits at the same time.

Remember, just do it!

 

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The Importance of Physical Fitness as a Pre-Teen

09/21/2016 Leave a comment

Photo credit: Man vyi (own photo) [Public domain], via Wikimedia Commons

Does your pre-teen seem more interested these days in watching movies or playing video games than engaging in fun fitness activities? If so, you’re not alone. The struggle is real for many families. In fact, according to the U.S. Centers for Disease Control and Prevention (cdc.gov), roughly 62% of children between the ages of 9 and 13 do not engage in organized sports outside of school and 23% do not engage in any physical activity during their free time. The importance of physical fitness as a pre-teen cannot be understated. The key is to form healthy habits early on and find more creative ways to motivate this age group to move more and actually enjoy it. Some of the health benefits of regular physical activity include stronger muscles and bones, weight control, better sleep, less stress, more energy, and the ability to think more clearly. All the more reason to get the whole family moving!

Exercise Is No Longer a Priority

Today’s middle-aged adults may find themselves fighting a stubborn middle-age spread. Former high school track stars have evolved into busy parents who juggle careers and families and it’s hard to keep up the fitness levels we once had. When we were young, however, many of us were more active. We rode bikes to our friends’ houses and spent hours running around and playing outside. If we wanted to watch a movie, we had to actually get up and go to a theater or make a trip to the video rental store. If we wanted to play video games, many of us went to an arcade – often traveling by bike to get there.

Compare that to today’s kids, who have everything they need for hours of entertainment conveniently located in their family computer or smartphone. Even buying things can be done with the click of a mouse. As a result, today’s kids are inherently more sedentary than past generations. The exercise we got naturally – through bike rides to our friends’ houses and playing outside – are not a necessary part of their daily life. Exercise has to be planned, squeezed in. It’s an additional activity, not a natural part of the process.

Instill Healthy Habits

Establishing fitness habits at an early age can lay the foundation for a lifetime of healthy habits. A pre-teen is still malleable. The habits you instill now as a parent are habits that will continue with your child for a lifetime. Be a role model yourself by eating a balanced diet and exercising daily. Remember, your actions speak louder than words. Make time to be active as a family, too – go for a bike ride or a family hike. Buy gifts for your kids that will get them moving, such as a skateboard, a basketball, or a jump rope. Also, encourage your pre-teen to get involved in vigorous activities like running, swimming or playing sports like volleyball, tennis or soccer. Most importantly, limit the amount of time that your pre-teen spends playing computer games and watching TV to no more than an hour or two a day.

Psychological Benefits of Exercise

Pre-teens are in the awkward years. Exercise can help boost confidence, release endorphins, alleviate tension, and reduce that antsy pent-up energy kids get at this age. Physical activity also enhances thinking skills and brain function by increasing oxygen and blood flow to the brain. Furthermore, studies have shown that when pre-teens participate in organized sports and other fitness activities, they develop greater self-esteem and a more positive self-image than pre-teens who weren’t physically active.

 

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Top 4 Health Benefits of Mud Runs and Obstacle Courses

01/22/2016 Leave a comment

My first obstacle mud run, the Makahiki Challenge.

If you enjoy taking on new challenges and pushing your mental and physical capabilities to the next level, then you have to try an obstacle course or a mud run at least one time! Your stamina, agility and heart will be put to the test, as these obstacle mud runs are far from ordinary. While you’re having a blast splashing in A LOT of mud, you will also have many hurdles to overcome like climbing over slippery walls, hauling sand bags, crawling through barriers, pulling heavy tires, and swinging from ropes. Some of the most popular mud runs and obstacle courses are the Tough Mudder, Warrior Dash, Spartan Race, and the Makahiki Challenge in Hawaii. You can participate in these obstacle challenges alone, with family or friends, or with a team. Just be ready to step out of your comfort zone and muttle through lots of filthy fun obstacles.

Here are some of the top health benefits of running in obstacle courses:

Shape up or ship out! If you’re up for the challenge, these obstacle mud runs will get you in the best shape of your life. You’ll improve your strength, endurance, balance, flexibility and burn a ton of calories! Running on different terrain, lifting, pulling, climbing, crawling, jumping, and swinging through obstacles will definitely improve your overall fitness, and exercise will never be boring again! The key is to never give up and keep challenging yourself. When you’re ready, take it to the next level. Staying fit mentally and physically will impact your life in so many positive ways, plus you’ll have loads of fun along the way.

Get stronger, faster, and go longer. Climbing 12 ft. walls, carrying heavy objects, crawling under barb wires, traversing muddy waters, and holding onto ropes will absolutely test your physical limits, especially your strength and endurance abilities. The more obstacle races you do, the better you’ll get. As you get stronger, you’ll be able to go faster and farther than the previous race. Before you know it, you’ll be an avid obstacle course racer and reaching a level of fitness you never thought was possible.

Better balance and coordination.  Whether you’re scaling up and over walls or trying not to sprain an ankle while carrying a heavy object in the slippery mud, you will find yourself constantly struggling to maintain balance and coordination. Your entire body, including your brain, muscles, and senses are working overtime to make sure you stay on your feet.

Make things happen! When you cross the finish line, it will give you a great sense of accomplishment and inspire you to become a better athlete. Overcoming difficult physical and mental challenges will also give you the confidence to tackle anything that comes your way. You can  participate in training programs for obstacle runs to get you physically and mentally prepared for the next race.  So, challenge yourself to continually improve your overall health and fitness, but don’t forget to have FUN.

 

 

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A Beginner’s Guide to Marathon Training

09/11/2015 Leave a comment

Image: Robin Reichert

A marathon constitutes a long distance running event, which covers an average distance of 26 miles and 385 yards on an open road. Marathons have become an extremely popular form of sport for racing as well as fundraising or raising awareness for important issues. Some of the most well-known marathons include the Jungfrau Marathon, NYC Marathon, Patagonian International Marathon, Boston Marathon, and Niagara Falls International Marathon.

Many people look forward to participating in their first marathon, but there is a lot of training required to become a marathon runner. Lack of proper training can cause cardiac arrests, injuries, and other serious health problems during a marathon race. Marathon training has to be a dedicated routine, but where does a person begin? Read on to learn how to start training for a marathon.

Beginner’s Tips

Before you jump into a serious and intense routine, start with some small steps to increase your endurance. It is wise to begin your training routine at least one year before you plan to participate in the marathon.

  1. Start training at least five to six months before a marathon, if you are already a regular runner. If not, it may take at least two or three years before one can get marathon ready.
  2. Consult a physician to know if you are capable enough to run the long marathon distance. Most importantly, if you are fit enough to sustain the rigorous marathon training.
  3. Make sure to get advice from a professional while training for marathons. Do not train against expert advice.
  4. Increase your daily running miles on a regular basis. Hal Higdon (halhigdon.com) gives great advice on how to train safely for a marathon, whether it’s your 1st or 15th marathon, and Hal Higdon’s training programs are top-notch as well. The key is to take it slow, train smart and listen to your body. If you feel uncomfortable, stop increasing distance until you feel ready to move forward. Consult your trainer and then take necessary steps.
  5. Make sure you eat well and eat healthy as per the instructions of your doctor and trainer.

The Difference between Marathon Training and Normal Workouts

Marathon training is different from a regular running routine. The body needs to be prepared well in advance to make sure the final marathon run can happen without any mishaps. It is your responsibility to get your body used to running long distances over a period of time. Marathon running is a matter of patience, dedication and training combined together. Listening to your doctors and trainers is of utmost priority while training for a marathon. Training will also help you figure out your weaknesses and allow you to work on them.

Nothing is too difficult if one puts their mind to it, and marathon running is no exception. But, of course, the proper procedure of training must be followed for best results. Also, if one is advised against marathon running, he or she should not be disheartened but ask for ways to remedy the problem and patiently do so. The key is to have patience and enjoy the journey along the way.

On a personal note…I ran my first full marathon, at age 44, in Honolulu, Hawaii in 2014 and it was a life-changing experience that I will never forget. Running your first marathon will make you realize that you CAN accomplish anything you set your mind to, but it takes hard work, dedication, perseverance, and facing your fears.

 

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Get a Simple and Effective Workout by Power Walking

08/27/2015 Leave a comment

Photo credit: National Cancer Institute [Public domain]

Power walking is a simple form of exercise that has multiple health benefits. It is perhaps one of the most underrated, simple, and effective forms of cardiovascular activity which is suitable for all age groups, and can facilitate calorie burning of up to 300 calories per hour at a walking speed of two miles per hour. Walking everyday has its own benefits, however, inculcating the element of power walking will add that much needed calorie burn to the cardiovascular system and will ensure that you get the maximum health benefits from your otherwise casual stroll around the park.

Walking is a Cost-Free Exercise with Many Benefits

If you are one of those people who would like to incorporate some extra activity into your day, but are not particularly fond of gym machines or cannot afford a membership to the gym, walking everyday will enable you to reap the benefits of fresh air and activity, while helping you burn fat. Power walking involves brisk walking while moving your arms as you walk. It serves to work more muscles in the body as compared with regular walking since you are using your arms and legs together. More calories are burned as a result, and you will also notice an improvement in your overall muscle tone, primarily in the leg and glutes region. Your arms will feel noticeably stronger, and those who opt to amplify their walking experience with dumbbells and ankle weights will notice more pronounced definition.

Primary Benefits of This Simple Exercise

Power walking can be as basic or as intense as you would like; you could simply wear comfortable walking attire and sturdy walking shoes and head to the nearest park. Or you could, as mentioned, strap on a pair of ankle weights, wrist weights, and add a pedometer to measure your steps in order to follow specific walking goals. Make things fun and add a boost of motivation by forming a walking group with other people in your area who want to get into walking, too.

Technology Enables You to Turn Your Walks into a Community Activity

Thanks to the internet and various mobile and social media applications, you can now walk alongside the millions of other people around the world who are taking to this simple and fun activity; trackers help you monitor your activity, and keep track of your heart rate or the calories you burn, while community applications help you compete with and motivate other walkers to incorporate this healthy activity into their daily lives.

Taking advantage of daily walking is about making a simple lifestyle change with many benefits. It is one of the simplest fitness methods available since it does not require equipment or training requirements of any kind. You can power walk your way to a healthier lifestyle anywhere, and at any time.

 

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