Everyone knows that exercise promotes better health.
Doctors say to get more exercise. Even the government puts
out official exercise recommendations. Over 60% of
Americans need to implement healthy weight loss strategies.
So you go on a walk and then pat yourself on the back.
Exercise accomplished-right?
The big question is: Can you get fit by walking?
A research team at the University of Alberta took this
question on in a detailed study. They compared a group that
took part in a walking program with a group that did a
traditional fitness routine at moderate intensity.
The results? The fitness level of the walkers was
significantly lower than those who did traditional exercise
at moderate intensity. Here is what the lead researcher,
Dr. Vicki Harber, had to say:
"Generally, low-intensity activity such as walking alone is
not likely to give anybody marked health benefits compared
to programs that occasionally elevate the intensity."
Harber went on to say that, "You've go to do more than
light exercise and move towards the inclusion of regular
moderate activity, and don't be shy to interject an
occasional period of time at the vigorous level."
Walking for exercise won't give you the health benefits
that more challenging exercise delivers. What does this
mean for your walking routine? Is there any place in
fitness for walking?
So What Can Walking Do For you?
There definitely is a place for walking in fitness. For
anyone who has not been active for a long time, it is best
to approach an exercise regimen with caution and respect
your body’s limitations. Walking is a great
introductory activity to master. Walking is especially
great if your body is overweight, under-conditioned and
simply unaccustomed to physical activity.
walking, then can be considered as a stepping stone to
fitness. It transitions you from the motionless to in
motion. Walking is just a notch above not moving-you'll
burn a few calories and warm up unused muscles.
The problem is that walking cannot be the entire extent of
your exercise regimen.
Like the study above revealed, walking just won't deliver
the desired outcome. Your body is so efficient in its
ability to adapt that you have to increase your exercise
intensity in order to see results. This applies to more
than just walking. Any time you are in an exercise rut,
your body will adjust and you will stop seeing results. To
progressively continue, you’ve got to progressively
challenge yourself.
What’s the Next step?
Once you have mastered brisk walking, you are ready for a
new challenge, namely, resistance training. If you haven't
tried resistance training then it may sound a little scary.
Or you conjure up pictures of bulging, veiny,
muscle-bound, steroid users. Most people are not looking
for those kinds of results!
Isn't resistance training just a fancy word for 'lifting
weights'? And don't you have to be an athlete to lift
weights?
I understand your reservations about beginning a resistance
training program. However, to achieve substantial health
and fitness results, you must use resistance training.
Besides, you may very well quickly find that you enjoy it,
especially when you see how fast your body is being
sculpted and toned.
What are the benefits of Resistance Training?
• Increase in muscle strength and tone (and no, women
do not need to worry about becoming bulky and bulgy)
• Increase in metabolism (this means extra fat
burning)
• Increase in bone density
• Injury prevention
• Improved posture
• Improved health (lowered blood pressure and
cholesterol; lowers your risk for adult-onset diabetes,
heart disease and certain cancers)
• Improved mood and self esteem
Resistance training is simply the way to go when you want
to get fit. By utilizing a resistance training program
with a cardiovascular routine, you will be well on your way
to achieving all of your fitness goals. Don't forget
resistance training does not have to be weights, but can be
body weight resistance like in yoga and Pilates.
The absolute most important issue for any exercise regimen
to succeed is consistency. That means you have to find a
program that you enjoy enough to do several times a week.
Get a support system of some kind in place. Recruit a
workout buddy. Hire a trainer. Set those appointments and
stick to them. Even if you don’t hire a trainer, you
can still set appointments with yourself. Physically set
aside the time and do it.
----------------------------------------------------
Jennifer is a caring, real-world health and weight loss
coach. If you have tried every diet gimmick and exercise
program with little to no lasting success, check out the
resources at http://www.healthyhappyweightloss.com
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