If you're looking for a workout that burns more calories in less time, Nordic walking may just be the thing for you. Nordic walking is the exercise done on modified ski poles that can be done the whole year round, and not just when it's snowing.
Nordic walking evolved from evolved from another type of exercise more commonly known as ski-striding, which was an off-season activity that enabled people to become more accustomed to the skis. This was first popularized as a year-round activity in Finland by cross-country skiers for off-season training — known to be the most fit athletes in the world. It was from this place where Nordic walking was aptly coined — although in Finland, this sport is referred to as sauvakävely, or "pole walking". Although initially this fitness regimen did not spread so quickly — with it first being promoted in 1980 until the first official Nordic walker ski poles were introduced to the public in 1997 — it has soon become the fastest growing recreational fitness sports in the world. By the end of 2005, the estimated number of Nordic walkers has been pegged at a whopping 5 million people.
How has Nordic walking received such a level of attention? By making the upper body do its work as well as the lower, it has taken a step towards ordinary fitness walking or running to a new level — enabling the body to burn up to 50% more calories without having to walk faster or longer.
Nordic walking includes several other benefits, such as:
1. Heart rate is about 13% or 5-17 beats higher than regular walking
2. Poles help traction on slippery surfaces, thus becoming a safety factor
3. Burns about 400 calories per hour, beating regular walking which only burns about 280 calories
4. Increased overall endurance
5. Aids in climbing hills and other elevated areas more easily
6. Improved balance and stability
7. Less stress applied on back and lower joints, thus lessening chances of injury
8. Lateral mobility of neck and spine is increased significantly, thus releasing muscle tension in these specific regions
Nordic walking, with the specific modified poles, is proving to be an overall bodily workout that caters to people of all levels, whether it's for rehabilitation or relaxing, weight management or increasing aerobic capacity, up to Nordic walking as a physical challenge. Of course, it is important to choose not just any poles for any Nordic walking activity. Here are some tips to choosing the best Nordic poles for your specific needs.
1. It must be sturdy and light enough to be able to bring anywhere.
2. The grips should be comfortable and interchangeable.
3. Asphalt paws are more efficient at absorbing shock and gripping.
4. Straps must be specifically designed allowing for easier transfer of power and weight.
When deciding the height or length of these poles, the elbows are just perpendicular to the poles when held by the grip with the tip on the ground.
Nordic walking will need some getting used to, therefore specific training is advised. With Nordic walking gaining more and more walkers every day, looking for an instructor is not hard to find. There is an organization on this sport called International Nordic Walking Association which aims to unite all Nordic walkers out there. If your country is a participant, you can probably find a Nordic walking session somewhere. Otherwise, why don't you go and pioneer Nordic walking in your city.
Nordic walking seems to be something that will very well take over the world with its ski poles and a promise of overall body fitness. It just might be the next big thing — showing no signs of going away soon.
Saturday, January 2, 2010
Walk 10,000 Steps to Improve Health and Fitness
It’s a fact, America is becoming obese at an alarming rate and the rest of the world is following close behind. We are eating more (and more of the wrong stuff) and exercising less or getting no exercise at all. Our health is in steep decline and doctor and hospital visits are at all time highs. Just a brisk 30-minute walk a day can begin to turn that around.
You name it, we have it, and it’s getting worse. Heart and cardiovascular disease, high blood pressure, stroke, out of control blood sugar levels, diabetes, obesity, and more. The U.S. Surgeon General recommends getting at least 20-30 minutes of moderate activity each day and many of us are falling far short of even that.
Studies show the average person takes about 3000 to 5000 steps a day, and some even much less. Let’s face it, we just do not get the exercise our ancestors did a hundred or so years ago and we tend to eat more refined foods. For some of us, most of steps we take are from the easy chair in front of the TV to the fridge so we can fill up on snacks. For others, like me, we sit at a computer all day as part of our jobs.
Many fitness experts recommend we walk 10,000 steps a day to maintain our weight and overall good health. 10,000 steps are approximately 5 miles, give or take depending on the length of your stride. You will need to purchase and wear a pedometer to count how many steps you take each day. Follow the directions that usually come with the pedometer. Do this for a week or two and you will get a good average step count. Your goal is to reach 10,000 or more steps each day. There is nothing magical about 10,000, but it will put you in the right ballpark.
As a general rule, a person will burn about 100 calories walking a mile, depending on age, size, and fitness level. The heavier you are, the more calories you will burn.
Become creative on ways to increase your steps. At work, go for walks at lunchtime. Go for walks with your spouse or children. Walk the dog. Walk to the store instead of driving, or park at the far end of the parking lot. Use the stairs instead of the elevator. For me, I take brisk 2-mile walks around the neighborhood twice a day everyday (aerobic walking). Just do whatever works best for you, but do it! You will need good walking shoes and socks to prevent injury when walking for exercise (like aerobic walking).
Go to your favorite search engine and type in “10,000 steps” to learn more about this life saving, life changing program. The information is abundant.
You name it, we have it, and it’s getting worse. Heart and cardiovascular disease, high blood pressure, stroke, out of control blood sugar levels, diabetes, obesity, and more. The U.S. Surgeon General recommends getting at least 20-30 minutes of moderate activity each day and many of us are falling far short of even that.
Studies show the average person takes about 3000 to 5000 steps a day, and some even much less. Let’s face it, we just do not get the exercise our ancestors did a hundred or so years ago and we tend to eat more refined foods. For some of us, most of steps we take are from the easy chair in front of the TV to the fridge so we can fill up on snacks. For others, like me, we sit at a computer all day as part of our jobs.
Many fitness experts recommend we walk 10,000 steps a day to maintain our weight and overall good health. 10,000 steps are approximately 5 miles, give or take depending on the length of your stride. You will need to purchase and wear a pedometer to count how many steps you take each day. Follow the directions that usually come with the pedometer. Do this for a week or two and you will get a good average step count. Your goal is to reach 10,000 or more steps each day. There is nothing magical about 10,000, but it will put you in the right ballpark.
As a general rule, a person will burn about 100 calories walking a mile, depending on age, size, and fitness level. The heavier you are, the more calories you will burn.
Become creative on ways to increase your steps. At work, go for walks at lunchtime. Go for walks with your spouse or children. Walk the dog. Walk to the store instead of driving, or park at the far end of the parking lot. Use the stairs instead of the elevator. For me, I take brisk 2-mile walks around the neighborhood twice a day everyday (aerobic walking). Just do whatever works best for you, but do it! You will need good walking shoes and socks to prevent injury when walking for exercise (like aerobic walking).
Go to your favorite search engine and type in “10,000 steps” to learn more about this life saving, life changing program. The information is abundant.
Friday, January 1, 2010
Upper Back Exercises for a Strong Back
The back supports the weight of the upper body and has to be strong to carry out its work unhindered. People focus on strengthening their lower back, but upper back muscles too need toning up. A well toned back looks good and helps in maintaining correct posture. Upper back exercises are a good way of strengthening the upper back. Some effective upper back exercises are mentioned below.
Upper Back Exercises
Women would rather have a well-toned upper body, whereas men prefer a muscular back. Dumbbell pullovers and dumbbell rows are effective upper back exercises.
Dumbbell Pullover:
You will need a narrow workout bench. Lie with the workbench supporting the upper back and neck, and your head leaning over one end. Place one leg each on either side of the bench with feet firmly placed on the ground. Lift the dumbbell over your face with arms stretched out. Slowly lower the dumbbell over your head in an arc; hold, and bring it back to original position. Initially do five repetitions and gradually raise the count to fifteen.
Another variation of this upper back exercise is to hold the dumbbell with bent arms. With elbows bent, slowly lower the dumbbell over your head in an arc; hold, and then gently pull back the dumbbell to original position. Initially do five repetitions and gradually raise the count to fifteen.
Dumbbell Row:
Place the dumbbell on the right side of the bench, and your left leg on the bench with the right foot firmly placed on the floor. Leaning forward, place the left hand on the bench in front of the body. Your back should be in horizontal position. Pick up the dumbbell and raise your arm slowly upwards until your upper arm is in level with your upper body; hold, and take back your arm to the original position. Initially do five repetitions and gradually raise the count to fifteen. Now, repeat the exercise with the left arm.
These upper back exercises are a great way to build a strong upper back that add to the ‘V’ shape of the body.
Upper Back Exercises
Women would rather have a well-toned upper body, whereas men prefer a muscular back. Dumbbell pullovers and dumbbell rows are effective upper back exercises.
Dumbbell Pullover:
You will need a narrow workout bench. Lie with the workbench supporting the upper back and neck, and your head leaning over one end. Place one leg each on either side of the bench with feet firmly placed on the ground. Lift the dumbbell over your face with arms stretched out. Slowly lower the dumbbell over your head in an arc; hold, and bring it back to original position. Initially do five repetitions and gradually raise the count to fifteen.
Another variation of this upper back exercise is to hold the dumbbell with bent arms. With elbows bent, slowly lower the dumbbell over your head in an arc; hold, and then gently pull back the dumbbell to original position. Initially do five repetitions and gradually raise the count to fifteen.
Dumbbell Row:
Place the dumbbell on the right side of the bench, and your left leg on the bench with the right foot firmly placed on the floor. Leaning forward, place the left hand on the bench in front of the body. Your back should be in horizontal position. Pick up the dumbbell and raise your arm slowly upwards until your upper arm is in level with your upper body; hold, and take back your arm to the original position. Initially do five repetitions and gradually raise the count to fifteen. Now, repeat the exercise with the left arm.
These upper back exercises are a great way to build a strong upper back that add to the ‘V’ shape of the body.
The Differences Between Anaerobic and Aerobic Workouts
Although the two types of exercise--anaerobic and aerobic--sound similar, they are actually quite different--and the controversy over which type of exercise is best continues.
“Aerobic” literally means in the presence of oxygen. In general, any activity that allows oxygen to release energy through metabolism and that is performed at a low to moderate intensity for more than 90 seconds is usually considered to be an aerobic activity. Because aerobic exercise increases your need for oxygen and requires your heart and lungs to work harder, the benefits of aerobic activity include increased cardiovascular capability and a decrease in body fat. The disadvantages of aerobic activity include a decrease in muscle mass, strength, power, speed and anaerobic capacity. Aerobic exercise is typically longer in duration than anaerobic exercise and involves such activities as running, walking, swimming and cycling.
On the other hand, “anaerobic” means in the absence of oxygen--any activity where energy is produced without oxygen and is performed at a medium to high intensity level for less than two minutes, is usually called an anaerobic activity. Anaerobic exercise is exercise that has a lower impact on your cardiovascular system and generally lasts for shorter periods of time than aerobic exercise. Although anaerobic activity requires an aerobic foundation, it provides the benefits of a decrease in body fat, an increase in muscle mass as well as improved strength, power and speed. Examples of anaerobic exercise include such activities as weight lifting and sprints.
So, which type of exercise is best? The answer is that to achieve optimum physical fitness, you must train to improve your performance in both aerobic and anaerobic abilities and not focus your performance on one type of exercise at the expense of all others. In other words, fitness is a compromise.
However, many people fail to realize that by focusing exclusively on prolonged aerobic or anaerobic training that they may be actually decreasing their overall fitness level. The best solution is to combine both types of training at varying levels of intensity and duration. For example, you can periodically switch from high intensity, short duration to medium intensity, medium duration and low intensity, long duration workouts.
The truth is that unless you are training to be an endurance athlete, there is no need to train like one and that most activities encountered in sport, work and life are a combination of aerobic and anaerobic movements flowing in a seamless continuum.
“Aerobic” literally means in the presence of oxygen. In general, any activity that allows oxygen to release energy through metabolism and that is performed at a low to moderate intensity for more than 90 seconds is usually considered to be an aerobic activity. Because aerobic exercise increases your need for oxygen and requires your heart and lungs to work harder, the benefits of aerobic activity include increased cardiovascular capability and a decrease in body fat. The disadvantages of aerobic activity include a decrease in muscle mass, strength, power, speed and anaerobic capacity. Aerobic exercise is typically longer in duration than anaerobic exercise and involves such activities as running, walking, swimming and cycling.
On the other hand, “anaerobic” means in the absence of oxygen--any activity where energy is produced without oxygen and is performed at a medium to high intensity level for less than two minutes, is usually called an anaerobic activity. Anaerobic exercise is exercise that has a lower impact on your cardiovascular system and generally lasts for shorter periods of time than aerobic exercise. Although anaerobic activity requires an aerobic foundation, it provides the benefits of a decrease in body fat, an increase in muscle mass as well as improved strength, power and speed. Examples of anaerobic exercise include such activities as weight lifting and sprints.
So, which type of exercise is best? The answer is that to achieve optimum physical fitness, you must train to improve your performance in both aerobic and anaerobic abilities and not focus your performance on one type of exercise at the expense of all others. In other words, fitness is a compromise.
However, many people fail to realize that by focusing exclusively on prolonged aerobic or anaerobic training that they may be actually decreasing their overall fitness level. The best solution is to combine both types of training at varying levels of intensity and duration. For example, you can periodically switch from high intensity, short duration to medium intensity, medium duration and low intensity, long duration workouts.
The truth is that unless you are training to be an endurance athlete, there is no need to train like one and that most activities encountered in sport, work and life are a combination of aerobic and anaerobic movements flowing in a seamless continuum.
Is Yoga For You?
Yoga is the most popular and fast growing exercise trend of all. Over the last few years this form has really taken off and more and more people are choosing it among all other forms of exercise. Yoga is healthy and it is fun. Your entire body will get a total workout and a great stretch when you use yoga each day.
If you are ready to take your life in a whole new direction, one that is healthy and well balanced then toga is probably for you. There are enough different kinds of yoga out there for you to try that you are sure to find one that suits both your fitness level and your pain tolerance.
There is an idea floating around among the populace that yoga is a painful experience. This is simply not the case. Yoga, if done correctly, can stretch your muscles but not hurt them. There are different forms so that everyone can find just the right kind of yoga for them. The best way to get involved in this fabulous exercise regime is to try a few different kinds. Start slow and do not push yourself too hard. That is how so many people get hurt.
Yoga helps to exercise not only your body but your mind as well. This is a spiritual exercise that will do wonders for your state of mind. You will find yourself much less stressed and more and more relaxed the more you do yoga. Everyone deserves to feel good and strong and that is exactly what yoga is going to do for you. It is like a natural fountain of youth. In no time people will be asking you if you got some work done, because you look so great!
If you are ready to finally get on track as far as your health is concerned then give yoga a shot and see what a difference it can make to your life.
If you are ready to take your life in a whole new direction, one that is healthy and well balanced then toga is probably for you. There are enough different kinds of yoga out there for you to try that you are sure to find one that suits both your fitness level and your pain tolerance.
There is an idea floating around among the populace that yoga is a painful experience. This is simply not the case. Yoga, if done correctly, can stretch your muscles but not hurt them. There are different forms so that everyone can find just the right kind of yoga for them. The best way to get involved in this fabulous exercise regime is to try a few different kinds. Start slow and do not push yourself too hard. That is how so many people get hurt.
Yoga helps to exercise not only your body but your mind as well. This is a spiritual exercise that will do wonders for your state of mind. You will find yourself much less stressed and more and more relaxed the more you do yoga. Everyone deserves to feel good and strong and that is exactly what yoga is going to do for you. It is like a natural fountain of youth. In no time people will be asking you if you got some work done, because you look so great!
If you are ready to finally get on track as far as your health is concerned then give yoga a shot and see what a difference it can make to your life.
Caring For Your Horse During The Winter
When you care for your horse, it is important to make preparations for the winter months. Horses need to be able to tolerate the cold weather and stay as healthy as possible. During the winter horses will have special needs which you as the owner will have to address. It is important to prepare for winter in advance.
Horses are naturally tolerant to cold weather. In fact, horses handle cold weather much better than hot weather. Despite this, there are some basic things owners will want to do to make sure their horses stay healthy. You will want to make sure the horse doesn't have any parasites, and has been immunized. The costs for doing these things will greatly pay off during the winter. The costs of feeding the horse will be lower.
You may also want to work with your vet in setting up a health plan for your horse. Preparing your horse for cold weather will help it lower the need to eat large amounts of food in order to maintain its weight. Your horse should never lose weight during the winter. Allowing your horse to gain a small amount of weight will help them during the winter months, as the extra fat will work as a cushion to provide the horse with energy when it becomes stressed. During the winter you will want to give your horse some extra calories.
The best protection for a horse during the winter is its natural winter coat. When it is allowed to grow, it will act as a natural heat blanket which will reduce the loss of heat that the horse experiences in cold environments. The coat is also slick and will brush off snow and ice. If you keep your horses outside, you will want to make sure their coats grow long before winter.
To check the condition of your horse, you will want to rub its ribs. A large winter coat can easily hide the fact the horse may be losing weight. Your horse should weigh enough that you are not able to see the ribs but can feel them when touching the horse. Your also want to feel the ears of the horse. Do they feel cold? If so, this is a sign that the horse is cold.
Like all animals which are warm-blooded, horses must maintain their body temperature in order to survive. It is important that they conserve heat during the winter, and as the owner you must make preparations to make sure they're healthy.
Horses are naturally tolerant to cold weather. In fact, horses handle cold weather much better than hot weather. Despite this, there are some basic things owners will want to do to make sure their horses stay healthy. You will want to make sure the horse doesn't have any parasites, and has been immunized. The costs for doing these things will greatly pay off during the winter. The costs of feeding the horse will be lower.
You may also want to work with your vet in setting up a health plan for your horse. Preparing your horse for cold weather will help it lower the need to eat large amounts of food in order to maintain its weight. Your horse should never lose weight during the winter. Allowing your horse to gain a small amount of weight will help them during the winter months, as the extra fat will work as a cushion to provide the horse with energy when it becomes stressed. During the winter you will want to give your horse some extra calories.
The best protection for a horse during the winter is its natural winter coat. When it is allowed to grow, it will act as a natural heat blanket which will reduce the loss of heat that the horse experiences in cold environments. The coat is also slick and will brush off snow and ice. If you keep your horses outside, you will want to make sure their coats grow long before winter.
To check the condition of your horse, you will want to rub its ribs. A large winter coat can easily hide the fact the horse may be losing weight. Your horse should weigh enough that you are not able to see the ribs but can feel them when touching the horse. Your also want to feel the ears of the horse. Do they feel cold? If so, this is a sign that the horse is cold.
Like all animals which are warm-blooded, horses must maintain their body temperature in order to survive. It is important that they conserve heat during the winter, and as the owner you must make preparations to make sure they're healthy.
3 Important Things To Remember When Training Your Puppy
There are as many ways to raise a puppy as there are to raising a child. In fact, one way per family in general! But most of us agree that when it comes to children, certain things are universal and undisputed. Here are three things that a lot of people just do not think of when it comes to raising their dogs, however. How many times have we heard, "My dog just won't listen to me", or "He just won't behave!"
1. Dogs do not understand English until we teach them.
The thing we all love about puppies the most is the way they live for us, the way they focus all they have on us, the way our lives become theirs. in the beginning, they study us to learn our body language, our facial expressions and our language. Until we teach them the English language, it's all they have. If we say, "Wanna go out?" one day, "Have to go potty?" the next day, and, "Hafta pee?" the third day, if they DO figure out what we want, it is because we have picked up the leash and moved toward the door with a happy face! If you want to speed up his training by three-fold, teach him YOUR language. Pick a command for EACH behavior and stick with it. Tell all in your family to use the same words and commands, and your puppy will amaze you at how much faster he learns.
2. A young puppy's metabolism is racing along faster than we think.
The younger your puppy is, the faster he is growing, the more food and water he needs to fuel his metabolism, and the more often he has to go potty. Do not punish your puppy when he makes a house-breaking mistake. These are YOUR fault. Your puppy's age in weeks and his breed size determine how often he must go out. Once an hour is not too often for a large 6-week old puppy, especially if it is summertime. Dogs love the exciting smells outdoors, so there is no excuse to not have him housebroken by 7-8 weeks of age. Right after a nap, after he eats and after grooming are the key times, and he will signal you. If he is happily chewing a toy and gets up suddenly with his nose to the floor, move quickly! And every time he goes potty outside, praise him to high heaven! "What a good BOYY!", "GOOD go potty!" and the like. Dogs love our happy faces, and they will do anything to get it.
3. Dogs live for our facial expressions and body language.
Because of this, the worst punishment you ever need to give your dog is a scowl and to turn away from him. You can see his tail fall down and his face get so sad. He will learn the lesson, I guarantee it. But his attention span is only 3-5 minutes, so do not scorn him any longer. Love him up and give him your happy face again. Physical punishment is never necessary. Use consistent commands and loving praise and he will know what you want of him before you know. He will become a master of your body language and facial expressions in no time at all.
Naturally there are many aspects of training your puppy well. Loving kindness works just as well for puppies as it does with children, creating a happy, well-adjusted and obedient dog for life. These three important tips, used consistently with confidence, will start him well on his way.
1. Dogs do not understand English until we teach them.
The thing we all love about puppies the most is the way they live for us, the way they focus all they have on us, the way our lives become theirs. in the beginning, they study us to learn our body language, our facial expressions and our language. Until we teach them the English language, it's all they have. If we say, "Wanna go out?" one day, "Have to go potty?" the next day, and, "Hafta pee?" the third day, if they DO figure out what we want, it is because we have picked up the leash and moved toward the door with a happy face! If you want to speed up his training by three-fold, teach him YOUR language. Pick a command for EACH behavior and stick with it. Tell all in your family to use the same words and commands, and your puppy will amaze you at how much faster he learns.
2. A young puppy's metabolism is racing along faster than we think.
The younger your puppy is, the faster he is growing, the more food and water he needs to fuel his metabolism, and the more often he has to go potty. Do not punish your puppy when he makes a house-breaking mistake. These are YOUR fault. Your puppy's age in weeks and his breed size determine how often he must go out. Once an hour is not too often for a large 6-week old puppy, especially if it is summertime. Dogs love the exciting smells outdoors, so there is no excuse to not have him housebroken by 7-8 weeks of age. Right after a nap, after he eats and after grooming are the key times, and he will signal you. If he is happily chewing a toy and gets up suddenly with his nose to the floor, move quickly! And every time he goes potty outside, praise him to high heaven! "What a good BOYY!", "GOOD go potty!" and the like. Dogs love our happy faces, and they will do anything to get it.
3. Dogs live for our facial expressions and body language.
Because of this, the worst punishment you ever need to give your dog is a scowl and to turn away from him. You can see his tail fall down and his face get so sad. He will learn the lesson, I guarantee it. But his attention span is only 3-5 minutes, so do not scorn him any longer. Love him up and give him your happy face again. Physical punishment is never necessary. Use consistent commands and loving praise and he will know what you want of him before you know. He will become a master of your body language and facial expressions in no time at all.
Naturally there are many aspects of training your puppy well. Loving kindness works just as well for puppies as it does with children, creating a happy, well-adjusted and obedient dog for life. These three important tips, used consistently with confidence, will start him well on his way.
Subscribe to:
Posts (Atom)