The Benefits of Walking

Happy Monday everyone!
When I started this blog I decided I was going to get more focused than ever on exercise and healthy living. I decided that a step towards accomplishing this was that I would start walking routinely either on the treadmill at the gym or outdoors before the sun gets too hot. Regardless, walking is fun, easy and requires no money to do which is why it is a great way to get exercise and get fit. First of all walking is easy to do as long as you do not have health obstacles such as arthritis. There is no great trick to doing it. It does not require that you learn any special skills or advanced conditioning. You do not need any special equipment or clothing. All you really need is a pair of good walking shoes and comfortable clothes.

Walking is the ultimate healthy exercise because it:

• burns almost as many calories as jogging
• eases back pains
• slims your waist
• lowers blood pressure
• reduces levels of bad cholesterol
• reduces heart attack risks and enhances stamina and energy
• lessens anxiety and tension
• improves muscle tone
• it's easy on your heart and joints than running
• reduces appetite
• increases aerobic lung capacity
• can be done in short bouts
• slows down osteoporosis and bone loss
• can be done while you are traveling away from home
• you are less likely to be injured walking instead of running 

It is important for you to be evaluated by a doctor before you begin any exercise program and that you get a complete physical. Also, please remember to stay hydrated. It is important for you to drink plenty of water while you walk and even before and after. Eating well is also just as important. You must eat nourishing food so avoid junk food which is high in fat and cholesterol.  Remember to walk on a smooth surface so that you avoid injuries. I love walking all over my small community but I try to stick to the sidewalks to avoid traffic. You might do well by setting a goal for yourself and to walk at the same time every day, but it is not necessary if your schedule does not allow it. I notice that if I have a routine I tend to stick with it more. Do your best to find time for walking, you will be so glad you did!
Have a happy, healthy week everyone!

Staying MOTIVATED is the key!

I was at the gym today with Stephanie for my last official training session ( I only paid for 4) before going out on my own. I have to admit I have many reservations about whether I will stay motivated by myself to keep going. One thing I definitely noticed was that my endurance has improved in this short time span. When I started my journey about 10 days ago I was not able to stay on the elipticle more than 2 minutes without having to stop to catch my breath! Today, I was able to go 6 minutes, stop and catch my breath for a second and go another 5 minutes. I am told that many people have to take baby steps, but before long they will be improving by leaps and bounds. If you find yourself wanting to give up, DON'T!! KEEP GOING!! Nothing worth accomplishing is ever easy at the beginning! Now that Stephanie is letting me loose on my own she gave me a very specific work-out plan to follow. You can use this routine or tweak it a bit depending on your own ability:

Minimum 3 days a week:

FIRST: 6 min on EACH--------eliptical, bike, treadmill. This is great cardio work and will get your heart rate up which helps you burn more calories.

SECOND: 3 SETS OF 8 REPS------rowing (45lbs), pull down (60lbs), tricep press(20lbs)

THIRD: 3 SETS OF 8 REPS-------leg press (100lbs), leg extension (40lbs), leg curl (45lbs)

FOURTH: 3 SETS OF 12 REPS-----back extension (40lbs), abdominal (30lbs)

FIFTH: 3 SETS OF 8 REPS-------chest press (15lbs), shoulder press (15-20lbs)

LAST:  3 SETS OF 8 REPS-------multi-hip(40lbs-for the outer leg), (20lbs-inner leg)

Today's Tip: I learned that to achieve maximum weight loss and gain endurance you should strive to get your heart rate up to 80-85% of your maximum heart rate. Your maximum heart rate is figured by subtracting your age from 220. For example: 220-54(my age)=166x85%= 141. So in my case I should try to get my heart beating at 141 beats per minute to really burn calories!