I can be flakey. Lots of people can. But when it comes to exercise, being flakey is just not going to work. Not as a regular fixture.
Let's first of all discount what I call 'lead legs' syndrome. You eat well, feel rested and be looking forward/feeling like exercising. Then when you get out on the road or in the gym it JUST ISN'T HAPPENING. I experienced it yesterday. The sun was out, and I felt a run would be great - but after that initial half a mile it didn't get any easier and after the first mile I had to accept this was just going to be one of those runs that was long, slow and very unsatisfying. Couple of things you can do here. Do what I did - run slow and just FINISH. You are still exercising after all! I did a few extra sit ups afterwards to make myself feel a little worked out. You can also take it down to a really fast power walk when your legs feel like lead. If that doesn't appeal - change it up. Try lunges, sidesteps, bottom kicks and high knees alternatively with jogging or fast walking. Just don't give up. If 'lead legs' happens in the gym, do something else that day. Stay off the heavy weights and running machine and use the elliptical or bike and do some core instead.
BTW - Lead leg days should only be an occasional problem. If every time you work out it is really too hard then look at your diet or the amount of sleep you are getting.
OK that is lead legs out of the way... I just wanted to talk a little mind game I have worked out that gives me a good satisfying gym session. I am (by a mile) never the fittest and best looking person in the gym. When I workout I go bright red and sweat like a pig. I envy people with better bodies, better fitness and the ability to look better then me when they work out. I am sure many of you are the same. Particularly if you are overweight. But what I can do - is work out smarter and harder then them. Its very satisfying - try it next time you go to the gym. Workout HARDER. If you are going to get red and sweaty, DO IT HARD. For me it's a matter or making sure people know I am working on this body I have got. More importantly there is something REALLY satisfying about that SMUG feeling you can have over other people in the gym who aren't working out and burning calories as hard as you. I use it as my motivation. I smugly pity the girl who spends an hour on the cross trainer with a magazine, lazily rocking back and forth burning probably 200 calories max. Why bother? I think. I get great satisfaction out of working my weight circuits in a fast exhausting rotation while all the men pose and rest for about 6 minutes between each set. Muppets. Don't they know anything about raising their heart rate too while they tone their muscles? Working out HARD also means I am IN AND OUT in 45/50 minutes and I know that in that time I have done some serious work, and sometimes I know no-one in that gym was working harder then me. It's very satisfying. Try is next time you go to a public place to work out. Works in a swimming pool too.
If what I've just described above isn't going to work for you in terms of motivation, then just set yourself this challenge.
"Today I am going to be in the gym for 1 hour. That is ONE hour in my day devoted to myself, my health, my mood and my body. I promise to work as hard as I can for that 50 minutes and leave the gym satisfied I have worked out to the best of my ability" You'll be surprised how satisfying a feeling sticking to that pledge feels.
Happy workouts!!
Wednesday, March 31, 2010
Tuesday, March 30, 2010
ROSIE - Bingo Wings time!!! Top Tricep Tips!
Apologies in advance, boys, but this blog is probably solely for the ladies! It’s no myth… hit 30 and those bingo wings appear with a vengeance – I’m shocked that it’s happened to me! However, before I continue it’s important to remember – YOU CANNOT SPOT REDUCE ANY AREA OF YOUR BODY. Muscles and tone will only appear when the layer of fat on top is decreased; that can only happen through calorie burning. However, incorporating resistance exercises with your high intensity cardio work is the winning equation to build muscle and get toned.
Triceps are a relatively small muscle, when you work them they should burn. The best way to work any muscle is to failure: this means you could not perform one more repetition with good form. Read on for some stunning exercises to work those triceps, and yes, feel the burn!
Tricep dip
That old chestnut, it’s still the best! Sit on a step, bench, sofa, chair, whatever (it needs to be relatively high), hands close to your bottom. Drop your bottom off the bench down towards the floor. Make sure your elbows bend and you DON’T drop forward (that’s cheating!). Keep the elbows in tight, not splayed outwards. To make harder – take your legs straighter. Even a couple of inches makes a big difference. Harder still, put your feet on an object the same height as the bench your hands are on. Add weight by popping any weight on your lap. Repeat 2 x 15.
Tricep extension
Some say you shouldn’t do this exercise double handed, I disagree. You decide and do what’s best for you! Grab a heavy weight in both hands (I use 5 kgs but am not v strong), take the weight straight above your head. Keeping your ELBOWS FIXED, drop the weight down behind your head so the elbows are bent. Bring the weight back up straight and repeat. Ensure the only part that is moving is the forearms. Repeat 2 x 12 but remember what I said about the weight – it should be heavy enough for you to achieve failure by the last rep of each set.
Tricep press
This is a press up, just performed in a way that it favours the triceps. Get into a press up position but put your hands together, forming an “A” with your fingers and thumbs. Remember, get as low as you can, don’t cheat! If you can’t do a full press up, get on your knees and do it but remember your body should be in a straight line from knees to shoulders, no bottoms sticking in the air. Repeat… as many as you can x 2 sets!
To be honest, these are my favourite three tricep exercises. I may well do more in the future but these should keep you going. Incorporate them into your resistance regime – if you do them one after another then you really will be working them hard!
Triceps are a relatively small muscle, when you work them they should burn. The best way to work any muscle is to failure: this means you could not perform one more repetition with good form. Read on for some stunning exercises to work those triceps, and yes, feel the burn!
Tricep dip
That old chestnut, it’s still the best! Sit on a step, bench, sofa, chair, whatever (it needs to be relatively high), hands close to your bottom. Drop your bottom off the bench down towards the floor. Make sure your elbows bend and you DON’T drop forward (that’s cheating!). Keep the elbows in tight, not splayed outwards. To make harder – take your legs straighter. Even a couple of inches makes a big difference. Harder still, put your feet on an object the same height as the bench your hands are on. Add weight by popping any weight on your lap. Repeat 2 x 15.
Tricep extension
Some say you shouldn’t do this exercise double handed, I disagree. You decide and do what’s best for you! Grab a heavy weight in both hands (I use 5 kgs but am not v strong), take the weight straight above your head. Keeping your ELBOWS FIXED, drop the weight down behind your head so the elbows are bent. Bring the weight back up straight and repeat. Ensure the only part that is moving is the forearms. Repeat 2 x 12 but remember what I said about the weight – it should be heavy enough for you to achieve failure by the last rep of each set.
Tricep press
This is a press up, just performed in a way that it favours the triceps. Get into a press up position but put your hands together, forming an “A” with your fingers and thumbs. Remember, get as low as you can, don’t cheat! If you can’t do a full press up, get on your knees and do it but remember your body should be in a straight line from knees to shoulders, no bottoms sticking in the air. Repeat… as many as you can x 2 sets!
To be honest, these are my favourite three tricep exercises. I may well do more in the future but these should keep you going. Incorporate them into your resistance regime – if you do them one after another then you really will be working them hard!
Sunday, March 28, 2010
ZAR - 'Healthy' foods to watch out for!
When you make an effort to eat healthy, there are foods which we all know are bad for us - deep fried foods, chocolate, chips, biscuits etc and we determinedly stay away from these. But did you know that there are also healthy foods which and other incidental items which you might not think about in terms of being necessarily bad for you.
In this bracket I put
Dried fruit - if you love this, it's because it's sweet and extremely high in carbs. A 40g snack box of dried apricots is 18g of carbs and one small 40g box of sultanas is 26g carbs. Have some by all means but bear in mind the quantities. Bear in mind also that a fresh apricot (50g) is about 4g carbs. Dried fruit is basically little bags of sugar.
Nuts - these are undoubtedly good for you due to the facts that they're high in protein and have good oils in them. Unfortunatley, this makes them also very high in fat. 25g almonds for example will be 14g fats which could be almost one third to half what you need in a day.
Avocado - These are so good for you as they are a natural source of good fats. Limit yourself to 1/4 of a fruit - this is 8g of fat and all you need in one sitting of avocado. In this case a little goes along way whether you're having it on toast or in a salad.
Wraps - This is still carbohydrate! Famously, my claim that I didn't really eat carbs before I knew what they actually were, included wraps. They might be better for you because they will probably make you feel less full and bloated. They are also approx 1/3 less carbs than say a sandwich or roll and even less that a turkish roll. The wraps I use at ZarBar have 40g of carbs in each one.
Bananas - these are a real one to watch. Don't get me wrong, they are good but just consider one large banana (approx 250g) will produce about 165g of edible flesh which contains almost 40g carbs. This is alot if you're not going to burn it off. Especially one to avoid eating in the evening for example. They are toted as a food high in potassium, which they are, but so are many other foods. Apricots, carrots, fish and pulses to name a few of the best. Potassium, I have learnt, is essential for the function of our brains and nerves - huh, who knew?
Cereals - As you know, I'm a firm believer in eating breakfast, God only knows what kind of person I'd be without it. As a rule, I think that in terms of cereal, the simpler the better. Anything called clusters or honey or magic should ring alarm bells. Equally, watch out for muesli and granola. These are the kind of cereals you should be aiming for but if they have a lot of dried fruit or honey in them they will of course be higher in carbs. That said, brekkie is the time to hit the carbs, you need it for a good energy boost for the day and you also have all day to burn it off. Personally, I have either porridge or weetbix and muesli or granola as a treat (I'm so exciting!)
Drinks - I've said this before, don't drink your calories. You would be shocked at how many you consumed in just one day in drinks alone. This includes soft drinks, tea, coffee, juices, smoothies. Iced coffee and frappes can be at least 40-50g carbs. In terms of freshly squeezed juices, it's a great way to get your daily intake of fruit into you but by drinking it, you're losing all the fibre that fruit contains and ending up with all the sugar. Alcohol is also something you should try and cut down on. I cannot tell you the amount of people I have met who have lost weight simply but cutting down on the drinking. So many of them find also that they feel so much better when they don't drink all the time.
Muesli bars - these are great for a snack to keep in your desk drawer or handbag, and better than a bar of chocolate. Just beware of hidden goodies in them. Try to aim for those with wholegrains and nuts and not too much honey or sugar. I have one in my cupboard at the moment which is 20g carbs, 2.4g protein, 1.5g fat - this could be a good measure.
Condiments - Usually these are high in sugar and an incidental. Tommy K is 4g carbs per 15ml (1 tbsp) serve. Granted, this is not alot but if you have something similar with most meals, it soon adds up. Jams and marmalades are typically 10g carbs per serve.
Fruit - not a danger in itself but don't think you're doing yourself a favour by eating this for lunch for example. Fruit is full of vitamins and minerals but also energy which burns off quickly (basically carbs). You should be eating instead, wholegrains, protein and salad for example which will keep your body going through the afternoon.
I know all these make me sound like such a party pooper, but if you don't know it, you can't help it. Again people, everything in moderation and know what you're putting into yourself.
In this bracket I put
Dried fruit - if you love this, it's because it's sweet and extremely high in carbs. A 40g snack box of dried apricots is 18g of carbs and one small 40g box of sultanas is 26g carbs. Have some by all means but bear in mind the quantities. Bear in mind also that a fresh apricot (50g) is about 4g carbs. Dried fruit is basically little bags of sugar.
Nuts - these are undoubtedly good for you due to the facts that they're high in protein and have good oils in them. Unfortunatley, this makes them also very high in fat. 25g almonds for example will be 14g fats which could be almost one third to half what you need in a day.
Avocado - These are so good for you as they are a natural source of good fats. Limit yourself to 1/4 of a fruit - this is 8g of fat and all you need in one sitting of avocado. In this case a little goes along way whether you're having it on toast or in a salad.
Wraps - This is still carbohydrate! Famously, my claim that I didn't really eat carbs before I knew what they actually were, included wraps. They might be better for you because they will probably make you feel less full and bloated. They are also approx 1/3 less carbs than say a sandwich or roll and even less that a turkish roll. The wraps I use at ZarBar have 40g of carbs in each one.
Bananas - these are a real one to watch. Don't get me wrong, they are good but just consider one large banana (approx 250g) will produce about 165g of edible flesh which contains almost 40g carbs. This is alot if you're not going to burn it off. Especially one to avoid eating in the evening for example. They are toted as a food high in potassium, which they are, but so are many other foods. Apricots, carrots, fish and pulses to name a few of the best. Potassium, I have learnt, is essential for the function of our brains and nerves - huh, who knew?
Cereals - As you know, I'm a firm believer in eating breakfast, God only knows what kind of person I'd be without it. As a rule, I think that in terms of cereal, the simpler the better. Anything called clusters or honey or magic should ring alarm bells. Equally, watch out for muesli and granola. These are the kind of cereals you should be aiming for but if they have a lot of dried fruit or honey in them they will of course be higher in carbs. That said, brekkie is the time to hit the carbs, you need it for a good energy boost for the day and you also have all day to burn it off. Personally, I have either porridge or weetbix and muesli or granola as a treat (I'm so exciting!)
Drinks - I've said this before, don't drink your calories. You would be shocked at how many you consumed in just one day in drinks alone. This includes soft drinks, tea, coffee, juices, smoothies. Iced coffee and frappes can be at least 40-50g carbs. In terms of freshly squeezed juices, it's a great way to get your daily intake of fruit into you but by drinking it, you're losing all the fibre that fruit contains and ending up with all the sugar. Alcohol is also something you should try and cut down on. I cannot tell you the amount of people I have met who have lost weight simply but cutting down on the drinking. So many of them find also that they feel so much better when they don't drink all the time.
Muesli bars - these are great for a snack to keep in your desk drawer or handbag, and better than a bar of chocolate. Just beware of hidden goodies in them. Try to aim for those with wholegrains and nuts and not too much honey or sugar. I have one in my cupboard at the moment which is 20g carbs, 2.4g protein, 1.5g fat - this could be a good measure.
Condiments - Usually these are high in sugar and an incidental. Tommy K is 4g carbs per 15ml (1 tbsp) serve. Granted, this is not alot but if you have something similar with most meals, it soon adds up. Jams and marmalades are typically 10g carbs per serve.
Fruit - not a danger in itself but don't think you're doing yourself a favour by eating this for lunch for example. Fruit is full of vitamins and minerals but also energy which burns off quickly (basically carbs). You should be eating instead, wholegrains, protein and salad for example which will keep your body going through the afternoon.
I know all these make me sound like such a party pooper, but if you don't know it, you can't help it. Again people, everything in moderation and know what you're putting into yourself.
Friday, March 26, 2010
ROSIE - The "ultimate" body...
I have a confession… and I’m glad to say that I know at least one other person who has the same embarrassing admission, Zar, who I skyped this morning. We’re both addicted to the TV show “The Biggest Loser”. What a superb programme! I just love it – seeing the transformation in both mind and body of these people in such a short period of time. It really is, as cheesy as it is to say, inspirational. The American version I have just finished watching, one of the guys lost 180 lbs. His final weight? 173 lbs. He lost more than he finally weighed. He looked… AMAZING.
However, it’s so important to take this kind of show into perspective and take a step back to look at it. These people spend 6-7 hours per day working out with dedicated trainers. They eat, sleep and breathe nutrition. That’s how hard they work to achieve their results.
It’s not just the physical training either, it’s normally the emotional aspect of this life changing experience which is phenomenal and is usually key. People who are as overweight as they are have massive psychological associations with food and these are the hardest things to break.
The weight loss industry is worth billions and billions and even gazillions of pounds worldwide. From diet pills to books, fitness classes to boot camps. Weight loss is not easy… if it were so many people would not be obese, right?
Taking it back to a basic level: you. If you have a mammoth task on your hands, remember – you can do it. It’s important to be achievable. Those in the Biggest Loser dedicate their every waking hour to it, so massive weight loss in a short period of time is possible. For those of us who have to struggle with a full time job, perhaps a couple of kids and really no energy left for anything else… my only piece of advice? Be true to yourself.
If you’re aiming for weight loss, you have to go for it. Don’t cheat. Don’t bull****. Don’t excuse yourself. Don’t lie. If you do these things, the only person you’re hurting is yourself. Be honest and STICK TO IT. The equation calories in = calories out DOES work…if it doesn’t, it’s only because you’re cheating the equation!
Weight loss takes time and hard work, don’t expect it to be easy. Be it 5 lbs or 50 lbs you have to lose… take it one step at a time and, however many times you fall off the wagon, it’s the getting back on which makes you stronger.
However, it’s so important to take this kind of show into perspective and take a step back to look at it. These people spend 6-7 hours per day working out with dedicated trainers. They eat, sleep and breathe nutrition. That’s how hard they work to achieve their results.
It’s not just the physical training either, it’s normally the emotional aspect of this life changing experience which is phenomenal and is usually key. People who are as overweight as they are have massive psychological associations with food and these are the hardest things to break.
The weight loss industry is worth billions and billions and even gazillions of pounds worldwide. From diet pills to books, fitness classes to boot camps. Weight loss is not easy… if it were so many people would not be obese, right?
Taking it back to a basic level: you. If you have a mammoth task on your hands, remember – you can do it. It’s important to be achievable. Those in the Biggest Loser dedicate their every waking hour to it, so massive weight loss in a short period of time is possible. For those of us who have to struggle with a full time job, perhaps a couple of kids and really no energy left for anything else… my only piece of advice? Be true to yourself.
If you’re aiming for weight loss, you have to go for it. Don’t cheat. Don’t bull****. Don’t excuse yourself. Don’t lie. If you do these things, the only person you’re hurting is yourself. Be honest and STICK TO IT. The equation calories in = calories out DOES work…if it doesn’t, it’s only because you’re cheating the equation!
Weight loss takes time and hard work, don’t expect it to be easy. Be it 5 lbs or 50 lbs you have to lose… take it one step at a time and, however many times you fall off the wagon, it’s the getting back on which makes you stronger.
Wednesday, March 24, 2010
ZAR - Quick fixes!! NO TAKEAWAYS!!!
Don't we all have that moment either on the way home from work, or when you get home, so hungry you'll eat whatever's in the postbox? That's when the toast goes on, the chips come out or you give in and order a takeaway. This is all part of learning new habits, re-organising your lifestyle and being prepared for this moment.
Dinner time at my house is pretty standard. Yes, I'm lucky enough only to have to think of myself but even (or especially) with a family it's about thinking ahead.
Here are 3 of my quick suppers. I eat them with a really colourful salad but vegies works too.
Chicken
Marinate 200g chicken breast (either tenderloins or 1 breast sliced through horizontally) in 1 clove minced garlic, 1 tsp minced ginger, zest and juice of one lemon, 1 tsp olive oil and salt and pepper.
Cook on the BBQ, in a pan or under the grill for 3-4 mins each side.
Fish
Marinate salmon in zest and juice of 1 lime, 1 tbsp soy sauce, 1 tsp grated ginger, 1 small red chilli chopped, couple drops sesame oil, 1/2 tsp brown sugar, 1 tsp rice vinegar. Heat BBQ plate or frypan and cook for 3-4 mins on each side (if fish is very thick it may need longer). Use remaining marinade for dressing.
White fish can be simply cooked in the oven, on the BBQ or under the grill - place in a piece of foil with a little olive oil and salt and pepper, scrumple up the sides to create a parcel - takes approx 5 mins. Squeeze a quarter lemon or lime over to serve.
Pork
Season 1 side of a butterflied pork steak with salt and pepper. Heat 1 tsp olive oil in a frypan to a medium high heat and place pork steak in frypan seasoned side down. Spread 1 tsp grain mustard on the topside of the steak and turn after a couple of mins. Cook for a couple of minutes on the other side and serve.
There is also the quick steak or lamb chops. Aim for about 150g-200g piece of protein.
Dinner time at my house is pretty standard. Yes, I'm lucky enough only to have to think of myself but even (or especially) with a family it's about thinking ahead.
Here are 3 of my quick suppers. I eat them with a really colourful salad but vegies works too.
Chicken
Marinate 200g chicken breast (either tenderloins or 1 breast sliced through horizontally) in 1 clove minced garlic, 1 tsp minced ginger, zest and juice of one lemon, 1 tsp olive oil and salt and pepper.
Cook on the BBQ, in a pan or under the grill for 3-4 mins each side.
Fish
Marinate salmon in zest and juice of 1 lime, 1 tbsp soy sauce, 1 tsp grated ginger, 1 small red chilli chopped, couple drops sesame oil, 1/2 tsp brown sugar, 1 tsp rice vinegar. Heat BBQ plate or frypan and cook for 3-4 mins on each side (if fish is very thick it may need longer). Use remaining marinade for dressing.
White fish can be simply cooked in the oven, on the BBQ or under the grill - place in a piece of foil with a little olive oil and salt and pepper, scrumple up the sides to create a parcel - takes approx 5 mins. Squeeze a quarter lemon or lime over to serve.
Pork
Season 1 side of a butterflied pork steak with salt and pepper. Heat 1 tsp olive oil in a frypan to a medium high heat and place pork steak in frypan seasoned side down. Spread 1 tsp grain mustard on the topside of the steak and turn after a couple of mins. Cook for a couple of minutes on the other side and serve.
There is also the quick steak or lamb chops. Aim for about 150g-200g piece of protein.
Monday, March 22, 2010
ROSIE - "I don't want to bulk up" ... that old chestnut...
I can’t tell you the amount of times I’ve had people say to me “but I don’t want to use weights as I don’t want to get bulky”… it’s the biggest fitness myth. Strangely enough, these same people tend to be overweight and unhappy with their body. Their goal? To become toned, lean and slender. I’m going to cover more on this in my next blog but for now I will just focus on muscle building. Let me clarify. Men and women have different hormones; men have a higher ratio of testosterone, women have a low ratio of testosterone. Testosterone is the hormone that makes men naturally more muscular than women. Unless you take hormone-altering supplements it is VIRTUALLY IMPOSSIBLE FOR WOMEN TO GET “MUSCLY”! Those body building women? That is not naturally achievable, apart from the rare exception where a woman’s hormones are out of balance.
Resistance training is SUCH an important part of any fitness regime. Cardio training alone will not help you get the body you desire. Of course, there are different ways to weight train and I would not advise any woman, unless, of course they are training for strength or body building, to go for training with low repetitions and high weights.
If you are a fairly “normal” (what’s that?!, you know what I mean!) woman who is just looking to get fitter, stronger and more toned, there are a few simple rules. Start with the big muscle groups (think chest, arms, legs, back) and get a circuit together of 5 or 6 different exercises. If you need help with this, ask a trainer at your gym.
WORK TO FAILURE: I will talk more about this is in my triceps piece later in the week. It’s vital that you get the right weight for you – you should always find that the last 2 or 3 repetitions of each set are extremely hard. If you don’t work to failure you are wasting your time. Resistance work should be hard work, but luckily it’s quite a quick activity!
If you are just starting out, I would start with 2 sets of 15 repetitions of each exercise, when you are feeling more confident, up the weight and move on to 3 sets of 10 repetitions.
When you find the weight getting easy, it’s simple, take the weight up!
Give it a go. Weight training does take a little time to see results but if you’re doing it right and to the right intensity, combined with your cardio workouts you should see dramatic results. Good luck!
Resistance training is SUCH an important part of any fitness regime. Cardio training alone will not help you get the body you desire. Of course, there are different ways to weight train and I would not advise any woman, unless, of course they are training for strength or body building, to go for training with low repetitions and high weights.
If you are a fairly “normal” (what’s that?!, you know what I mean!) woman who is just looking to get fitter, stronger and more toned, there are a few simple rules. Start with the big muscle groups (think chest, arms, legs, back) and get a circuit together of 5 or 6 different exercises. If you need help with this, ask a trainer at your gym.
WORK TO FAILURE: I will talk more about this is in my triceps piece later in the week. It’s vital that you get the right weight for you – you should always find that the last 2 or 3 repetitions of each set are extremely hard. If you don’t work to failure you are wasting your time. Resistance work should be hard work, but luckily it’s quite a quick activity!
If you are just starting out, I would start with 2 sets of 15 repetitions of each exercise, when you are feeling more confident, up the weight and move on to 3 sets of 10 repetitions.
When you find the weight getting easy, it’s simple, take the weight up!
Give it a go. Weight training does take a little time to see results but if you’re doing it right and to the right intensity, combined with your cardio workouts you should see dramatic results. Good luck!
Sunday, March 21, 2010
GEORGIE - Nothing beats a good stride-out!
Just a simple topic to ease us into the week ahead - the merits of walking.
Today was a beautiful sunny day, which here in Blighty makes us feel like we are finally heading spring-ward. A brisk North wind meant I am far too delicate to cycle (my hands get cold! poor diddums!) so I set off with the dog for a good stomp along the sea wall.
I pondered the benefits of my decision as I went and thought it might be a good blog topic to post on a Sunday night...
Lets start with calories. Sure you would burn more calories working out, cycling fast, swimming or running BUT I walked for two and a half hours today so that is a consistent and good way to exercise. According to www.walking.about.com the average person (weight around 12 stone/180 pounds/81kgs) walking at a relatively brisk pace can expect to burn about 100 calories per mile. It's not a huge amount but it certainly gave me a good appetite for lunch and was a more sustained period of activity then I would get in the gym (52 minutes and OUT THE DOOR!) Plus, if you concentrate on walking at a good brisk pace, then a little bit of a sweat and your heart rate will tell you that your body is getting a mild work out!
Walking is good for all levels of fitness and weight. My personal trainer in the USA said that when he had morbidly obese people come to him and ask him to transform them 'Biggest Loser' style, he would tell them to commit to walking an hour a day for six months, and come back when they had. Many of them would lose astonishing amounts of weight because it was such a difference from their sedentary lifestyles and he said it helped them to learn the habit of exercising regularly before they started a more intense programme with him. It doesn't matter what your level of fitness is, you can take it at your own pace and get some fresh air and maybe some sunshine too.
We discussed on this blog last week the benefits of a little sun every day and walking brings that - I also think that walking alone is just a wonderful way to place all your thoughts in order, chew over current issues and make good positive decisions. If you walk in open countryside, you can also talk aloud to yourself which I love doing (surprise surprise) and occasionally I like to spend parts of my walk having a little sing song. Only the dog is there to judge and she can't talk...
If you don't ever exercise at all due to lack of time or inclination, then walking could be your saviour. Make a commitment to start walking. If you can walk to work, then do! If you work in an office then get out for a walk at lunchtime. When Rosie and I were working at Anglia TV, we tried to get out for a stomp for half an hour at lunchtimes. We were both 4 times a week gym or swimmers so it wasn't a fitness thing - we just found the lack of fresh air and sunlight in the office made us tired and grumpy. In the winter, when we were going into work before it got light and leaving in the dark after 5pm we sometimes wouldn't see daylight for DAYS! Walking was sociable and a good way to break up the monotony of a routine that otherwise meant 8 to 10 hours a day at our desks as we normally ate lunch there too. Whether it's to take a break, clear your head or just get a bit of exercise then walking is brilliant. It also helps prevent that 2-3pm slump we all suffer mid-afternoon.
Whether you have babies or toddlers, dogs or just a good pair of boots that need wearing in, get out there and do it! Rosie is the best advert I know for a good walk and I am convinced that her son Jack is a no-nonsense, non whingey robust kind of baby because he goes out in all weathers for a good hour every day in the fresh air. (Just before you wonder, Rosie does the walking, he does the hair pulling on her back in the harness).
And finally of course, it's free! Walking costs nothing, but can have big benefits. So buddy up and commit to a good stroll every day if you don't see yourself doing it alone.
Good luck and have a great week!
Today was a beautiful sunny day, which here in Blighty makes us feel like we are finally heading spring-ward. A brisk North wind meant I am far too delicate to cycle (my hands get cold! poor diddums!) so I set off with the dog for a good stomp along the sea wall.
I pondered the benefits of my decision as I went and thought it might be a good blog topic to post on a Sunday night...
Lets start with calories. Sure you would burn more calories working out, cycling fast, swimming or running BUT I walked for two and a half hours today so that is a consistent and good way to exercise. According to www.walking.about.com the average person (weight around 12 stone/180 pounds/81kgs) walking at a relatively brisk pace can expect to burn about 100 calories per mile. It's not a huge amount but it certainly gave me a good appetite for lunch and was a more sustained period of activity then I would get in the gym (52 minutes and OUT THE DOOR!) Plus, if you concentrate on walking at a good brisk pace, then a little bit of a sweat and your heart rate will tell you that your body is getting a mild work out!
Walking is good for all levels of fitness and weight. My personal trainer in the USA said that when he had morbidly obese people come to him and ask him to transform them 'Biggest Loser' style, he would tell them to commit to walking an hour a day for six months, and come back when they had. Many of them would lose astonishing amounts of weight because it was such a difference from their sedentary lifestyles and he said it helped them to learn the habit of exercising regularly before they started a more intense programme with him. It doesn't matter what your level of fitness is, you can take it at your own pace and get some fresh air and maybe some sunshine too.
We discussed on this blog last week the benefits of a little sun every day and walking brings that - I also think that walking alone is just a wonderful way to place all your thoughts in order, chew over current issues and make good positive decisions. If you walk in open countryside, you can also talk aloud to yourself which I love doing (surprise surprise) and occasionally I like to spend parts of my walk having a little sing song. Only the dog is there to judge and she can't talk...
If you don't ever exercise at all due to lack of time or inclination, then walking could be your saviour. Make a commitment to start walking. If you can walk to work, then do! If you work in an office then get out for a walk at lunchtime. When Rosie and I were working at Anglia TV, we tried to get out for a stomp for half an hour at lunchtimes. We were both 4 times a week gym or swimmers so it wasn't a fitness thing - we just found the lack of fresh air and sunlight in the office made us tired and grumpy. In the winter, when we were going into work before it got light and leaving in the dark after 5pm we sometimes wouldn't see daylight for DAYS! Walking was sociable and a good way to break up the monotony of a routine that otherwise meant 8 to 10 hours a day at our desks as we normally ate lunch there too. Whether it's to take a break, clear your head or just get a bit of exercise then walking is brilliant. It also helps prevent that 2-3pm slump we all suffer mid-afternoon.
Whether you have babies or toddlers, dogs or just a good pair of boots that need wearing in, get out there and do it! Rosie is the best advert I know for a good walk and I am convinced that her son Jack is a no-nonsense, non whingey robust kind of baby because he goes out in all weathers for a good hour every day in the fresh air. (Just before you wonder, Rosie does the walking, he does the hair pulling on her back in the harness).
And finally of course, it's free! Walking costs nothing, but can have big benefits. So buddy up and commit to a good stroll every day if you don't see yourself doing it alone.
Good luck and have a great week!
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