Many Benifits Of Walking

You probably always hear the expression ‘take a hike!’. Health experts are actually encouraging you to follow that particular advice. Walking, or the art of traveling by foot, is human’s natural means of transportation. However, with today’s society full of vehicles, walking is slowly becoming a lost art. And this should not be, health experts said, "As walking has numerous benefits to us". Some of the Benefits are following:


Health Benefits:

Walking is a cardie vascular workout that can help reduce your risk of heart disease. Aids in alleviation of depression and lower back pain. Increase your muscular strength. Improve coronary condition. Reduce risks of infection and hypertension. Aids in maintaining a healthy weight. Curbs the decrease in bone density.It also helps in maintaining flexibility and coordination hence, reducing the risk of falls. Like almost all forms of exercise, it adds more health and zest to your life.

Social Benefits:

Aside from the obvious health benefits, walking can also have a very large social and economic impact in today’s society. Walking is free. In comparison to the cost of operating a car, which is approximately 5,170 dollars a year, walking will not cost you anything. In addition to this, walking will also give you more time to interact with others. Walking has been shown to improve self-esteem, relieve symptoms of depression and anxiety, and improve mood. Walking, particularly in pleasant surroundings, and with other people, offers many opportunities for relaxation and social contact.

Environmental Benefits:

Walking is the only form of transportation that will not contribute to air pollution. Motor vehicle emissions represent 31% of total carbon dioxide, 81% of carbon monoxide, and 49% of nitrogen oxides released in the United States alone, and thus create 60 percent of air pollution. Although individual cars are much cleaner today than they were in earlier years, if total traffic continues to grow. More over, cars and trucks burn millions of barrels of oil, a non-renewable energy source, every day.

Transportation Benefits:

Walking will not contribute to traffic and requires less space than automobiles. Moreover, it reduces the risk of vehicular accidents on the road. Walking can help to reduce roadway congestion. Many streets and highways carry more traffic than they were designed to handle, resulting in wasted time and energy, pollution, driver frustration, and gridlock.

Burning Fat

In general, people will practice cardiovascular activities and forget about weight bearing exercises when it comes to burning fat. Many trainers will say that aerobic exercises burn off fat and weightlifting is only used to build muscle bulk. This statement is not entirely correct because the more muscle mass one acquires through weight bearing exercises, the more he will burn fat calories even at rest. We see a growing trend from cardiovascular training towards weight and strength training.

According to a study by the Fitness Products Council and Sporting Goods Manufacturers, the number of people lifting free weights has increased 76 percent in the past decade.Right now, weight lifting is among the most popular sports in North America. This change is for the best because cardiovascular activity combined with weight training will result in much more effective fat loss. Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session.

Weight lifting exercises, on the other hand, will raise your muscle metabolism during the exercise session, and for a long time after the exercise session. Some high intensity trainers have even seen their metabolism rise for several days following their training session. Performing adequate weight training exercises should limit your repetitions anywhere from 1 to 20 (more or less). Such resistance on muscles will make their tissue leaner and stronger. The muscle development will take place during the rest period following the resistance training. Therefore sufficient rest periods are essential.

Whether your goal is to tone or build muscles, it is important to know what happens during the muscle training process. When lifting weights, muscle tissues are torn apart from the stress, and it's in the recuperation period that your muscles become stronger and therefore able to support the extra stress. Usually the recuperation period required is 24 to 48 hours after the weight lifting activity. Combining low repetition exercises (weight lifting) with high repetition cardiovascular exercise will stress muscles a complementary way to increase the total fat burning effect.

Anybody who debates the fact that weight bearing exercises don't help people lose weight and fat should lift weights for one hour and see their heart rate go through the roof.Simply look at athletes who specialize in short, intense bursts of energy and you still see that they are very low in body fat. The point is to combine a weight lifting routine with a good cardiovascular workout to increase muscle metabolism and total fat burning ratio.

Instead, opt for a gradual fat loss routine by combining weight training, cardiovascular activities and a diet supplement, and allow muscle mass to build up and increase your metabolism. Results may take a little longer, but they will last for a longer period of time.

Top 10 Fitness Mistakes

Nearly every guy or gal who’s tried dieting or fitness has dropped out of a program at least once. Such is life. Work and social events tend to get in the way, lack of adequate emotional support saps the willpower and boredom sets in. Eating the same kind of foods every day is boring. Suiting up at the gym only to go through the same motions is also boring. But this kind of mood can be avoided with a bit of planning and a positive attitude. Here’s a list of the most common mistakes people do when trying to get fit.

The number one mistake has to be the failure to plan ahead. Going to the gym with a vague target in mind is the best way to fail. If your target is unclear, how can you know if you reached it or not? If you’re a little vague on the details, maybe you need help. Ask a doctor what’s your ideal weight and make that your goal.

Coming up with excuses to avoid going to the gym is second on this list. Yes, life tends to get in the way, but that can be arranged with some more planning. Don’t quit the program just because something came up at the last moment. Reschedule your gym session and make sure you don’t get lazy.Don’t work out too little. This may seem too obvious to belong here, but a lot of people lift two dumbbells a couple of times and think they’re done for the day. Sit down at the table for half an hour and come up with a sound training program. If you don’t knowing to make your own program ask a gym trainer or a veteran bodybuilder to help you. People are usually quite happy to show off their knowledge.

Too much fitness is also bad. Muscles need time to grow and the body needs time to burn fat. Some people think that the body only burns up fat during exercises, but this is nurture. The more muscles mass you have, the faster calories get burnt because muscles need energy for maintenance all the time, even when you’re resting. Over training will simply make you tired without any additional benefits.

Keep a close eye on your meals. Drop the fast food and snacks from your daily eating plan and forget about soft drinks. At the same time avoid starving yourself. This is a huge mistake and a lot of people do it. Never assume that you can tank your way through a fitness program while starving yourself because you’ll only end up in a hospital. Muscles need nourishing meals in order to grow and starvation is a bad way to diet anyway.

Lose Weight By Sleep ?

Well then don’t just count calories. You might want to count sheep as well. Recent studies have shown that sleep deprivation disrupts a series of metabolism and hormonal processes. It causes increased hunger and affects the body’s metabolism making it difficult to lose and control weight.Lack of sleep causes a hormone called cortisol, which controls the appetite, to take excess calories and store them as excess body fat. In addition, sleep loss interferes with carbohydrate metabolism which may cause high blood glucose levels. The excess amount of glucose encourages the overproduction of insulin, which may lead to diabetes or even obesity.



Furthermore, sleep deprivation can promote weight gain by affecting our behavior.People who lack sleep tended to crave sweets or high carbohydrate, high fat food with low nutrient value. They tend to snack on chips, cakes, pastries, burgers, fries, soft drinks, etc. Though the short-term rise in blood sugar, brought on by these snacks, gives a surge of energy, the extra calories are not needed by the body and must be stored as body fat.

These calories are not so easily shed than taken. When they are sleep deprived, people are often too tired to exercise or they work out less intensely than usual. They commonly feel exhausted and lack the energy and motivation to do even simple exercises. They would rather go to sleep, or eat, than do something physical. In time the calories that are gained and not easily burned are deposited in the body as fat.