Walk more steps to Improve Health and Fitness

10,000 steps is the best fitness exercise 

It's a fact, America is becoming obese at an alarming rate and the rest of the world is closely following. We eat more (and more fake 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 short 30 minute walk  exercise a day can begin to change that.

You name it, we have it, and it's getting worse. Heart and cardiovascular disease, hypertension, stroke, levels of glycemic control, diabetes, obesity, etc.. The U.S. 

Surgeon General recommended that at least 20 to 30 minutes of moderate physical activity each day and many of us are well below even that.

Studies show that the average person take about 3,000 to 5,000 steps per day, and some even much less. Let's face it, just do not exercise our ancestors did a hundred years ago or more and tend to eat more refined foods. For some of us, most of the actions we take are on the couch watching TV in the fridge so we can fill snacks. For others, like me, we sit at a computer all day as part of our work.

how to walk as fitness exercise ?

Many health experts recommend we walk 10,000 steps per day to maintain your weight and overall health. 10,000 steps are approximately 5 miles, more or less depending on the length of the stride. You will need to buy and use a pedometer to count the number of steps you take each day. Follow the instructions that usually come with the pedometer. 

Do this for a week or two and get a good average number of steps. Your goal is to reach 10,000 or more steps each day. There is nothing magical about 10,000, but it will put you on the right track.

Generally, a person burns about 100 calories walking a mile, depending on age, size and fitness level. The heavier you are, the more calories are burned.

tips to get more steps and walk easly (exercising without exercise !)

Be creative on how to increase your steps. At work, take a walk during lunch. Go for a walk with your spouse or children. Walking the dog. Walk to the store instead of driving or parking at the far end of the parking lot. Use the stairs instead of the elevator. For me, taking a walk 2 miles briskly in the area twice daily (aerobic walking) every day. Just do whatever works best for you, but do it! You will need good walking shoes and socks to prevent injury when walking for fitness exercise (like aerobic walking). 

more about walk exercise 

Go to your favorite search engine and type in "10,000 steps" to learn more about this economy, life-changing life of the program. The information is abundant.

An effective exercise routine for beginners

effective exercise routine

Let’s start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall in this trap, especially when they do not have qualified trainers with them. They get too excited and lose patience. They try to produce in two weeks what often takes years to achieve.

They begin by going all out right from the start doing as much as they can. The next day, their joints and muscles lock up in pain. Then, they get discouraged, stop exercising for a while and give it up altogether. Workouts should start out smooth and easy.

Here is a warm-up exercise routine to do 1 set of before every workout, but do 3 sets of these functions can be a good workout, especially if you are a beginner.

LEG STRETCH

Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance. 

Slowly lift with your left leg to a standing position. 

As you stand, spread your feet wide apart.

Repeat this for ten counts.

Do steps 1 to 4 again, this time, alternate the legs’ position (left becomes right, and vice-versa).

This exercise warms up your legs, calves, and abdomen.

LEG SQUAT  

Stand erect, chest out, with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax. 

Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position. Keep your body erect as you squat. 

Then raise yourself as you straighten your legs back to a standing position. 

Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up.

This exercise warms up your leg muscles, calves, and the muscles in your abdomen.

TRUNK TWIST

Stand with your feet about 3 feet apart. Relax.

Place your hands behind your head with your elbows out to the sides.

  

Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds.

Do the same to your left side.

This exercise warms up your legs, back muscles, and abdomen. 

ARM ROTATION

Stretch out your arms to your sides. Keep them level with your shoulders. 

Simultaneously rotate both arms to the front. Do this 20 times each rotation. 

This exercise your shoulders, arms, and back muscles.

ARMS PRESS

Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards.

Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds.

Do this ten times. Exhale as you push, and inhale as you relax.

Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left, the other set to your right. If your left fingers point to the right, your left hand should be under your right hand. 

Push both palms against each other, the left palm pushing upwards, the right palm pushing downwards. 

Exhale as you push, and inhale as you relax. Do this ten times. Then change the positions of your palms (left over right) and do the same procedures.

This exercise your forearms, arms, shoulders, and latissimus muscles (the muscles at the sides that give your body a V shape).

NECK PUSH

Gently move your head to your right side while your right hand gently pushes back against it. Do this once.

Gently move your head to your left side as your left hand gently pushes back against it. Do this once.

Gently move your head backwards as your left or right hand gently pushes back against it. Do this once.

Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once.

This exercise strengthens your neck muscles. Never do neck rotations. 

PUSH-UP

Do slow push-ups from 10 to 15 counts.

This exercise your arms, chest, shoulders, part of your abdomen, and part of your back muscles.

JOGGING

Jog in place for 3 minutes.

Then jog in place a lot faster for 2 minutes.

Then jog in place with a normal pace for another 3 minutes. 

This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart.

That's it! That should do it. After the warm exercise routine above exercises for a while, you should be ready to start lifting weights and cardio workouts regularly. Then do 1 set of these exercise routine  to warm up properly before you start each workout.

The Importance of Stretching Exercises

Stretching Exercises is the best preparation for workout !

Among the methods of sports training  used, which has recently been used to extend more is stretching exercises. The word of English origin, used as such in many other languages ​​and comes from the verb to stretch (meaning, in this sense, "to work your arms, legs and body are as straight as possible so that your muscles become long and tight). More exactly, we talk about stretching the muscles, the joints, the tendons, the ligaments, etc.

Even before the term itself and the specific methods gained individuality, stretching exercises was used a lot, especially in sports or activities that require a good joint mobility and muscle flexibility Special (gymnastics, martial arts, dance, etc.). Specific positions hatha yoga practiced a source of inspiration for the various movements of the expansion, but these positions have undergone many changes, modifications and simplifications.

The most important effect of stretching exercises is the flexibility of muscles and joints, which allows for greater efficiency in training. There are different views on exactly when stretching in the training are introduced.

So there are authors who support the idea that stretching exercises  seems to support both warm and relaxing, and even for most of the training. On the other hand, there is the opinion that stretching exercises should be done only in the relaxation faze,because the movements that are specific to it induce a state of relaxation that you do not want at the beginning of the training. This state comes as a result of maintaining the passive faze of the positions.

Anyway, everybody agrees that stretching exercises needs to be anticipated by general warming up, this way the practitioner will avoid tightening of the muscles.

General warm-up takes about 5 minutes and it contains aerobic exercises. Stretching the muscles that could not yet warmed dangerous for the integrity of muscle fibers, which could easily burst.

Both weight and resistance training should include stretching exercises; the effectiveness will only increase once this type of movement is done during training.

Another reason for increased efficiency is the fact that a large number of ground units are involved in the movement, and they are faster once mobilized voluntary command transmitted by the pulse subject to muscles. Given that the range of motion is greater, the athlete can cover larger distances, higher areas, savings, at the same time, the energy, which is particularly important in the very sports demanding (athletics, canoeing, etc.).

You can do a whole workout with stretching exercises. However, it is not advisable: the muscles will be used quickly, just relax, without contract, which can create an imbalance.

Another possible negative effect of exaggerated stretching movements (over the physiological limit of a joint) is laxity of the joints or injuries such as sprains, dislocations, tightening of ligaments or tendons, etc..) The main joints (knee, shoulder, elbow, etc.) are protected not only by their own mobility, but also by the elasticity of the muscles themselves surround.

Finally, the distances must be accompanied by other forms of training, so that the athlete will have a fitness program complete and secure form.

the best 5 Components of Physical Fitness

About physical fitness

Physical fitness is the capability to function productively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise further.

The components of physical fitness are:

* Cardiorespiratory (CR) endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

* Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort.

* Muscle strength - the ability of a muscle or muscle group to perform repeated with a sub-maximal force for extended periods of time movements.

* Flexibility - the ability to move the joints or group of joints through an entire, normal range of motion.

* Body composition - the percentage of body fat a person has in relation to their total body mass.

Improving the first three components of competence mentioned above will have a positive impact on body composition and will result in less fat. Excessive off the other components of fitness body fat, reduces performance, detracts from the appearance, and negatively affects your health.

Factors such as speed, agility, muscle strength, hand-eye coordination and eye-foot coordination are classified as components of the condition "engine". These factors will affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and  physical fitness program seeks to improve or maintain all the components of physical fitness and motor sound, progressive mission specific physical training.

Principles of physical fitness exercise

Respect for certain fundamental principles of exercise is important for the development of an effective program. The same principles of exercise apply to everyone at all levels of physical fitness training, from the Olympic-caliber athlete to the weekend jogger.

These basic principles of Physical fitness exercises must be followed.

Regularity

To obtain a training effect, you must exercise  physical fitness often. You must pay each of the first four fitness components at least three times a week. Poor physical fitness exercise can do more harm than good. Consistency is also important in resting, sleeping, and following a balanced diet.

Progression

The intensity (strength) and / or duration (how long) of exercise must gradually increase to improve the level of physical fitness.

Balance

To be effective, a program should include activities that address all the components of physical fitness with an emphasis on one of them can hurt others.

Variety

Provide a variety of activities reduces boredom and increases motivation and progress.

Specificity

Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great physical fitness exercise, it does not improve after 2 mile run as much as a program is running.

Recovery

A day of training for a given component of physical fitness should be followed by an easier training day or rest day for the component and / or muscle group (s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every day, especially when training for strength and / or muscular endurance.

Overloading

The workload of each exercise session must exceed the normal demands placed on the body to determine a ripple effect.

An exercise routine you can do at the office

always there is  time to do your Fitness Exercises !!

Do you feel you never have time to do anything, let alone exercise? This article will show you how you can get in a lot of muscle toning exercise you can do right to work and all you need is a desk (or table), and a chair.

OK, so your one of those people who have only the worst kind of program known to mankind. You get up at 5 am to get to the office from 07:00 to start the day. You must go to a parent-teacher meeting at your child's school right after work, then you should take your child to soccer practice later. You seem to have days like this almost all the time. You do not seem to have much time for you from all the things you have to do every day, so how do you find the time to fit exercise into your day? exercise takes time, and time is a luxury you simply do not have.

Well, there is a way of exercise into your day and that way is to simply exercise at your desk. No, it was not a mistake. Here's a little "routine exercise that you can do at your desk. It does not take a lot of time and although it will not make you a candidate for the next round of fitness exercise, which will give you enough to work the muscle to remain stable.

Complete one set of each exercise in order. Do 10 to 20 repetitions for each exercise, and follow with 1-2 other sets in order if time permits.

President crunch

Sit in your chair with your feet flat on the floor. Start slowly fill up the back until you feel your abdominal muscle tighten. Hold for 3-5 seconds, then return to the starting position.

exercise of Squat

Stand in front of your chair. Sit in a squat like you are sitting in your chair, keeping your weight on your heels and your knees behind your toes. When you are almost touching the chair with your butt, push yourself standing with your leg muscles.

Calves

Stand in front of the desk and put his hands on his desk for balance. Arise on their toes. Hold for 3-5 seconds, then lower yourself down to the floor.

Office depression

Hold 4-5 meters of office and place your hands on the edge of the desk. Relax your lower body and using only your arms, lower your chest down to the reception and stops when the chest is about 3-6 inches away. Then push yourself back to the starting position using only his arms.

Seated triceps lift backs

Sit in your chair. Place your arms at your sides with palms facing forward. With your arms strait and elbows locked, slowly bring your arms behind you until you feel your triceps muscles contract. Hold for 3-5 seconds, then lower your arms to the starting position.

Seated bicep curls

Sit in your chair. Begin with arms down at your side, palm facing forward in a fist. Place your other hand over fist and push against resistance while bringing your fist to the shoulder. Once the punch is close to the shoulder, the lower back to the starting position by maintaining a constant resistance with the other hand for the whole movement. Fill in all the representatives of this set, then switch sides and repeat this exercise.

After completing each exercise for an amount of reps and sets you can do, sit down and straighten your legs. Now gently reach your toes until you feel you can not go further, for 10 seconds (do not bounce), then return to the starting position. Then reach your arms at your sides, as far as possible. Keep their full extension, to move slowly forward and against another, to the extent possible. Hold for 10 seconds, then return to your side. Now reach your arms above your head as far as you can for 10 seconds, then return to your side.

Take the time to do this simple but effective routine exercise in the office will help keep you toned and you can do it even with the worst possible program because it can be done during your lunch break and still leave you enough time to lunch.

Enjoy your workout.