health: March 2006

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Title: Walk 10,000 Steps to Improve Health and Fitness

Author: Ron Gregory

Article:
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.

About the author:
Ron Gregory is a technical writer and writes operational and
technical service manuals for medical devices and scientific
instruments used in hospitals worldwide.

Please visit Ron's website "Walking for Fitness" at
http://home.earthlink.net/~joelch2/ and learn how aerobic
walking changed his life forever.

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Title: The Routine of the Training

Author: Isabel Curini

Article:
In order to be effective, fitness training must be well
assimilated and personalized. The process of learning and
mastering the exercises properly takes a lot of time. Many of
the movements must be practiced until they become automatisms;
this way, the focus will be on the muscles that are worked out
and on intensity of practice, rather than on the execution
technique. But this routine of training has also some
disadvantages.

One of them is monotony - the exercises get to be really boring
for the practitioners. On the other hand, at least 4-6 weeks are
necessary for checking and proving the potential of training,
developing, losing weight, etc. that a program might have. A
shorter period of time will not be enough for drawing relevant
conclusions on the effectiveness of the program. Thus, a certain
psychological resistance to monotony is necessary from the very
beginning.

Another disadvantage of routine is the fact that the muscles
act under the principle of economy of effort. This means that,
soon after starting the program, they do not react to the
stimulus with the same effectiveness as in the beginning. A
state of limitation intervenes, when, in spite of the same
efforts, the sportsman will not progress any more. Stagnation of
good results might be very frustrating for the sportsman, who
could, finally, abandon training completely. For avoiding this,
it is advisable to change the program periodically, so that the
muscles will have time to 'forget' the first exercises; the
sportsman can come back to them after getting through a few
different programs.

A completely new program can have disadvantages, for example
the fact that learning it demands an increased effort of
attention, of focusing, and sometimes even involve mental
stress, determined by the degree of difficulty of the program.
However, some practitioners can see a positive aspect in this,
considering the new program as a challenge, which will 'refresh'
them psychologically.

On the other hand, a too frequent change of programs can be as
ineffective as maintaining them for too long. Changing the
program before benefiting of all its potential of progress is
like giving up antibiotics treatment after you have the
impression that the symptoms disappeared.

It is important for the sportsman to observe carefully his own
reactions from one training to the next; this way he will be
able to choose the best moment for taking up new routine. It is
very easy to consider some temporary states of indisposition,
irritability or tiredness as limitation or overtraining and to
abandon, in consequence, a program which would still have a lot
to offer.

This is another case in which the experience accumulated by the
practitioner in months or years of training will help him take
the right decision and change the program when it is best for
the body. If the sportsman makes the right choice, he will feel
progress even in the first sessions of training and he will not
need a long period of adaptation.

In time, the sportsman can develop a conditioned reflex, meaning
that the body will ask regularly, at certain intervals, for a
change in the routine of the training. This way, new solutions
can be anticipated for getting over the critical fazes of
stagnation. Moreover, the interest for the training will remain
constant.

The active breaks (active recovery), which must be initiated
once a trimester, a semester or a year, can submit to this
rhythmic conditioning. They intrinsically belong to the training
and their importance must not be underestimated.

About the author:
Isabel Curini is fitness trainer and editor at
http://www.healthfitnessworld.com. <b><a
href="http://www.healthfitnessworld.com/articles/exercise/index.h
tml">HealthFitnessWorld.com</a></b> is dedicated to providing
high-quality, free advices, tips and resources on exercise,
fitness, body building, supplements, nutrition, weight loss.This
article may be reprinted as long as the "About" and "weblinks"
are kept intact and active.

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Monday, March 27, 2006

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