Walking is good especially for you who scare to die.
How intensely and how long do you need to walk to lose weight? It was reported in the 2003 September issue of the Journal of the American Medical Association that fast, slow, long duration or short duration walking all lead to weight loss. This study investigated 200 women in a weight control program who were normally sedentary. They were assigned to one of four walking groups using a motorized treadmill for 5 days a week:
1. moderate intensity
2. vigorous intensity
3. moderate duration
4. high duration
The exercise was designed to burn either 1000 or 2000 calories a week for 12 months.
Women in all groups lost 8-12 percent of their starting weight after 12 months and there were no significant differences among the four groups. However, the women who walked at least 40 minutes a day lost more weight than those who walked less than 30 minutes daily. But, the women who walked the least maintained a six percent weight loss.
Walking reduces waistline(without reducing body weight overall)
Do you want to reduce your waistline or reduce your tummy fat, but you are not sure which is the best exercise? A study published in the Journal of the American Medical Association vol 289, p 323, 2003 (Irwi M et al) showed that brisk walking or riding a stationary bike for about 3 hours per week for a year (without going on a diet) resulted in a loss of almost 7% of intra-abdominal fat even though total body weight did not change much. 173 sedentary overweight menopausal women took part in this US study aged between 50 and 75. Abdominal body fat is associated with diabetes, high blood pressure, high cholesterol levels and heart disease. Try walking for at least 30 minutes daily.
Other articles on walking click here
Walking is good medicine
A new study on 2896 adults with diabetes published by The Archives of Internal Medicine reported that people who walked at least 2 hours a week had a 39% lower risk of death from any cause and a 34% lower risk of heart related death than those who didn't walk at all. People in the study who walked at least 3 hours a week reduced their risk of death by more than 50%. The benefits of moderate walking appear to be even greater than current diabetes treatments. The protective
association of physical activity was observed for persons of varying sex, age, race, body mass index, diabetes duration, comorbid conditions, and physical limitations.
Showing posts with label walking. Show all posts
Showing posts with label walking. Show all posts
Jogging or Walking for weight loss program?
You prefer jogging or walking for fat burning? Let's talk about that now. you need to clarify which one provide better effect for your body.
Have you ever stopped to wonder why some ‘fat burning’ classes actually recommend low to moderate intensity and try to keep your heart rate down? Or why some exercise machines have a chart showing low intensity workouts as being within your ‘fat burning zone’ and higher intensity workouts as being within your ‘aerobic or endurance zone’?
The reason for this is the “Fat-Burning Zone” theory (which is right…in theory). If you exercise at a lower intensity then the percentage of fat that you burn will be higher. However, since you are exercising at a lower intensity you will actually be burning less fat and at a slower rate than if you were to exercise harder!
Please Explain
When you exercise harder, the percentage of fat that you burn will go down to as low as 30%. The percentage of carbohydrate that you burn may go up to 70%. However, the actual number of calories you are burning when you increase the intensity of the exercise increases by the following:
* Brisk walking burns calories 4 times faster than resting
* Slow jogging burns calories 8 times faster than resting
* Fast running up to 16 times faster than resting
This means that the harder you exercise the more calories you burn. Although the percentage of fat is lower, the overall amount of calories burnt from fat is higher – and isn’t that worth working a little harder!
Examples:
1. A 30 minute jog will burn approximately 300 calories with about 30% of those calories coming from fat – that is 90 calories from fat
2. A 30 minute walk will burn approximately 150 calories with about 50% of those calories coming from fat – that is 75 calories from fat
90 fat calories vs. 75 fat calories… The percentage of fat burnt is higher when walking but the actual amount of fat burnt is less!
Quick Tips for Fat Burning
1. The amount of fat you burn is very important, but calories do still count. Notice that if you exercise at a higher intensity you will simply burn more calories.
2. The most important factor of all, fit people burn fat faster; both during exercise and at rest! How do you get fit? Aim to work a little harder each time you exercise.
3. To get the best results quickly, from whatever “Huffy Puffy” exercises you choose
* Work as hard as you can in the time that you have
* Always aim to improve on your last workout
* Aim to do the same distance in a quicker time or a longer distance in the same time
And always remember…
Have you ever stopped to wonder why some ‘fat burning’ classes actually recommend low to moderate intensity and try to keep your heart rate down? Or why some exercise machines have a chart showing low intensity workouts as being within your ‘fat burning zone’ and higher intensity workouts as being within your ‘aerobic or endurance zone’?
The reason for this is the “Fat-Burning Zone” theory (which is right…in theory). If you exercise at a lower intensity then the percentage of fat that you burn will be higher. However, since you are exercising at a lower intensity you will actually be burning less fat and at a slower rate than if you were to exercise harder!
Please Explain
When you exercise harder, the percentage of fat that you burn will go down to as low as 30%. The percentage of carbohydrate that you burn may go up to 70%. However, the actual number of calories you are burning when you increase the intensity of the exercise increases by the following:
* Brisk walking burns calories 4 times faster than resting
* Slow jogging burns calories 8 times faster than resting
* Fast running up to 16 times faster than resting
This means that the harder you exercise the more calories you burn. Although the percentage of fat is lower, the overall amount of calories burnt from fat is higher – and isn’t that worth working a little harder!
Examples:
1. A 30 minute jog will burn approximately 300 calories with about 30% of those calories coming from fat – that is 90 calories from fat
2. A 30 minute walk will burn approximately 150 calories with about 50% of those calories coming from fat – that is 75 calories from fat
90 fat calories vs. 75 fat calories… The percentage of fat burnt is higher when walking but the actual amount of fat burnt is less!
Quick Tips for Fat Burning
1. The amount of fat you burn is very important, but calories do still count. Notice that if you exercise at a higher intensity you will simply burn more calories.
2. The most important factor of all, fit people burn fat faster; both during exercise and at rest! How do you get fit? Aim to work a little harder each time you exercise.
3. To get the best results quickly, from whatever “Huffy Puffy” exercises you choose
* Work as hard as you can in the time that you have
* Always aim to improve on your last workout
* Aim to do the same distance in a quicker time or a longer distance in the same time
And always remember…
