Get, Set, Go!

Exercise is essential not only lose weight, and get the body in a good shape BUT it enhances an individual's performance on daily basis whether at home or at work. Moreover, the benefits of good nutrition is incomplete without having exercises in the routine.

So this week the guideline is more from a FITNESS point of view. Let us learn basic tips of one of the most common form of exercise 'BRISK WALKING'.

Walking is the simpler form of aerobic exercise which is liked and easily 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. Morever, 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 of 12 minutes per kilometer. A much fitter individual maintaining an average speed of 9 to 10 minutes per kilometer can be considered as a moderately intense exerciser.
However, beginners who desire to start the brisk walking activity should first consult his/her physician before they bring this into routine. Some precautionary measures can be taken while gradually increasing the duration and walking speed on 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 ....

1. Strengthening of leg muscles.
2. Keeping the heart healthy by normalising the heart rate.
3. Helping the HDL levels to elevate.
4. Keeping the blood pressure and blood sugar levels under control.
5. Maintaining the lost weight.
6. Building up the Cardiovascular endurance.
7. Strengthening the bones thereby preventing Osteoporosis and Arthritis.
8. Improving the flexibility.
9. Boosting the body store’s of Vitamin D, by walking in the day light.
10. Increasing body’s oxygen carrying capacity keeping you more active and alert.
11. Reducing stress and anxiety by releasing feel-good hormones ‘Endorphins’ into the bloodstream.
12. 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, as well as guide us for incline walking. Moreover with this equipment, one can efficiently track the time period and distance covered while walking.

However, there is one major side-effect of overdoing this activity and/or for a longer duration. The body tend to loose 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 very important role to retain the muscle tissue to a greater extent. Replenishing the Vitamin and Mineral losses, taking care of the water losses and rehydrating the body, and retaining the muscles contribute to increasing one’s fitness levels and helps in reaching one's fitness goals easily.

So the moment someone thinks of starting an exercise regime, Optimum Nutrition will play a major role. And if someone decides to begin Dieting, a good exercise program must be combined with it. Healthy Dieting and regular Exercise goes hand in hand.