Exercise is essential not just to lose weight and get a good body shape but to
enhance an individual’s performance daily whether at home or at work.
Moreover, the benefits of good nutrition are incomplete without having
exercised in the routine.
So this week the guideline is more from a FITNESS point of view. Let us learn
the key tips of one of the most common forms of exercise ‘BRISK WALKING’.
Walking is the simplest form of aerobic exercise. It is easy and can be
followed by all age groups. It is one of the best natural energizing activity the
body can have. It helps to burn out calories and the stored fat, thereby
boosting up body metabolism. Moreover, it acts as an excellent motivator for
sedentary individuals to kick start their physical exercise routine.
According to the ‘The Centers for Disease Control and Prevention (CDC)’, the
brisk walking speed should be 12 minutes per kilometre. A fit individual
maintaining an average speed of 9 to 10 minutes per kilometre can be
considered a moderately intense exercise.
However, beginners who desire to start the brisk walking activity should first
consult his/her physician before they bring this into the routine. Some
precautionary measures can be taken while gradually increasing the duration
and walking speed on a weekly basis.
Beginner level
· Monday to Saturday: Walk ten minutes at a moderate pace.
· Sunday: Walk slowly for 20 minutes.
Intermediate level
· Monday: Rest
· Tuesday to Friday: Walk for 25 minutes at a moderate pace one day, 30
minutes the next.
· Saturday: Walk 20 minutes fast.
· Sunday: Walk 45 minutes at a moderate pace.
Advanced level
· Monday: Rest.
· Tuesday to Friday: Walk 45 minutes at a moderate pace one day and 50
minutes the next day.
· Saturday: Walk 50 minutes at a fast pace.
· Sunday: Walk 60 minutes at a moderate pace.
Some of the benefits one can receive by walking briskly goes as ….
- Strengthening of leg muscles.
- Keeping the heart healthy by normalising the heart rate.
- Helping the HDL levels to elevate.
- Keeping the blood pressure and blood sugar levels under control.
- Maintaining the lost weight.
- Building up the cardiovascular endurance.
- Strengthening the bones thereby preventing Osteoporosis and Arthritis.
- Improving flexibility.
- Boosting the body stores of Vitamin D, by walking in the daylight.
- Increasing the body’s oxygen-carrying capacity keeping you more active
and alert. - Reducing stress and anxiety by releasing feel-good hormones
‘Endorphins’ into the bloodstream. - Increasing the level of one’s fitness.
A person hitting the gym uses the treadmill to walk or run. Treadmills provide
various options to set different speeds of walking or running. They also guide
us for incline walking. Moreover, with this equipment, one can efficiently track
the time and distance covered while walking.
However, there is one major side-effect of overdoing this activity and/or for a
longer duration. The body tends to lose muscle tissue which can lower the
metabolic rate. Balancing this with following a routine of strength/muscle
training and/or power yoga, eating a HEALTHY DIET and maintaining an
OPTIMUM NUTRITION plays a crucial role to retain the muscle tissue to a
greater extent. Replenishing the vitamin and minerals, taking care of the water
loss, rehydrating the body and building muscle health help an individual
achieve his/her fitness goals.
So the moment someone thinks of starting an exercise regime, Optimum
Nutrition will play an integral role. And if someone decides to begin Dieting, a
good exercise program must be combined with it. Healthy Dieting and regular
exercise go hand in hand.
