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Archive for the ‘Fitness’ Category

If you are looking for a type of training which is practical and cheap, so walking is the answer. If done correctly and regularly, walking is also effective to burn fat, and proven to help lose weight up to 4,4 pounds in a month. In addition, walking can help improve your respiratory system, blood circulation and metabolism. Without the efforts of all kinds, walking will also make the muscles of your legs and thighs became tighter. In order for optimal results, there are some things you need to consider and try.

1. Use shoes that fit to your feet
Look for shoes that are labeled as walking shoes. Avoid heavy or stiff shoes. Walking shoes should be lightweight and have flexible soles, so that your feet do not get hurt. Replace your walking shoes, when it is used routinely for about one year. The ability of a shoe pads to support the foot will decrease if kept in use.

2. Avoid throwing your foot
Walking should be a gradual landing foot, from heel to finger, like rolling. If you continually landed the soles of the feet at a time, you may experience leg pain. Try to train the heel by walking with your heels for 30 seconds during warm-up exercise. Read the rest of this entry »

In principle all kinds of sports can be done by people who suffer from obesity. However, be aware of loading on a particular joint. Expense of the heavy body can put pressure on the knee, ankle and heel while doing exercises with high intensity. Therefore, we recommend that patients with obesity should be exercise with moderate intensity (long duration) and frequency 5-6 times a week.

Some kind of sport that is safe for obese are walking, brisk walking, running interspersed with light jogging, low impact aerobics, swimming with a little distance away, and walking in the pool with waist-high water. The whole exercise should be combined with weight training, which of course adjusted to the weight of the body’s ability.

Based on research in the UK, people with obesity walk in an average of 3.52 km a day at most. Meanwhile, people with medium weight walking in an average of 7.68 km a day. Walking 30 minutes a day with a frequency of 5-6 times a week will be able to lose weight and changing one’s appearance.

Obesity is a matter of activity, not a food problem. It is seen from the same number of servings of food between the obese and people with ideal weight.

Basically, any type of exercise can be done by men and women. However, the sport must go through many adjustments first. Sports that require muscular strength more accurately and more often committed by men, such as heavy lifting. While exercise flexibility, more precise and mostly done by women, such as rhythmic gymnastics.

The composition of the body between men and women is clearly different. Percentage of body fat in women more than men, while the composition of muscle on a woman’s body, less than men. Total fat in men aged 30 years an average of 18%, whereas in women the same age have a 29% total fat. At the age of 50 years the amount of fat to 24% in men and 34% in women. This causes men to have more power than women and women have a better flexibility than men.

In an exercise program for weight loss, the differences in the composition of the body becomes a basis to formulate an exercise program. This exercise program involving exercise type and intensity of exercise. For example, if women want to lose weight just by practicing cardio using a treadmill alone, then she will be difficult to achieve an ideal body weight. Although she lost weight, the reduction is only about 1-2 kg. This is due to the amount of muscle in women is relatively small, while the muscle is a place of fat-burning process. Therefore, women are encouraged to do weight training in order to tighten the muscles so that the burning of fat becomes easier. Read the rest of this entry »