6 Reasons Why Walking is Great for Women

Walking is often overlooked as a cardio activity because it is something we do every day. So much emphasis is placed on hard workouts like CrossFit and running that most women forget that walking is one of the best forms of cardio out there.

While it cannot be denied that the results that you get from walking will come much more slowly than what you’d get with high-intensity training, the fact of the matter is that you will get results. If your diet is clean and you’re at a caloric deficit, walking can be a very useful form of cardio.

The points below will state why women who have led sedentary lives or prefer less strenuous workouts should adopt walking as a form of cardio training.

1. Easier & low impact

Walking is easier to do, and you’ll not be panting and gasping for air like you would with running or other strenuous forms of exercise. If you’ve not exercised in a long time, walking will be a great way to start getting active. If you’re overweight, it will also be easier on your joints.

You’ll be less likely to develop joint pain or delayed onset muscle soreness. Ideally, your walks should be brisk and purposeful. This will get your heart pumping and boost your metabolic rate.

2. Strengthens your joints and bones

Walking prevents or delays the onset of osteoporosis and osteoarthritis by strengthening the bones. Women with these problems had noticed an improvement in their condition when they started walking three to five times a week.

3. Does exercise a habit

One reason so many women give up on their weight loss and fitness journey is that they start skipping workouts. Once they do that, they feel guilty that they’ve let themselves down, and they end up quitting. The truth of the matter is that they often dread the hard workouts.

While high-intensity interval training and weight training are beneficial for getting fit and healthy, they are strenuous and require determination. Women who do these forms of exercise have usually inculcated the habit of regular exercise. That’s how they stick to the program. Habit is what keeps you going when motivation starts to wane.

However, women who do not have that habit will throw in the towel because it just seems too torturous to train so hard. Walking, yet, is an easy form of exercise. 30 minutes of walking is nowhere near as intimidating as a 30-minute high-intensity interval training session.

So, women who fear tough workouts can still adopt walking and benefit from exercise. Even moderate exercise is better than no exercise. Once you develop the habit of walking regularly, you may try short runs and so on. But when you’re starting off, walking is much easier to adopt.

4. Helps relieve stress

Stress causes a plethora of health problems. Walking helps to relieve stress. It gets better if you walk somewhere scenic, where you can appreciate your surroundings. It’s a wonderful and natural form of stress relief.

5. Promotes better sleep

It’s also a great way to overcome sleep disorders. Studies have shown that people who walked 3 to 4 times a week for 4 months were able to sleep faster and for more extended periods. The goal is to walk early in the day so that your body is calm by bedtime.

6. Burns calories and fat

Walking burns calories too. It may not burn as many calories as other types of training, but it does burn calories, and that’s what matters. As mentioned earlier, some exercise is better than none.

If you’re at a caloric deficit daily, you’ll still lose weight. It may take longer, but you’ll get there. The price to pay for speed is exertion and tough workouts. If you’re willing to be patient, walking will help you shed all the excess pounds and get you to your ideal weight in time.

These 6 benefits should convince you that walking is a wonderful form of exercise. Even for women who engage in high-intensity activities, replacing a workout with a walk every now and then will give your nervous system a break from the continuous stress placed upon it by hard training. If you’re inactive, do start walking today. Your body will thank you for it in the future.

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Can You Spot Reduce?

A very common mistake that so many people make when trying to get a flat belly is they do tons of crunches and ab exercises. While these are great, they’re only effective if you have a low body fat percentage.

Herein lies the misconception – people think that crunches and ab training will make their fat belly lean. That’s NOT how it works.

There is only one way to get a lean and trim belly. You MUST shed the excess fat… and you can only do that by being at a daily caloric deficit of about 500 to 700 calories. You must consume fewer calories than you expend.

Then and only then will your body tap into its fat stores for fuel. It has no other choice. If you’re not at a caloric deficit and only do ab exercises, you’ll get a stronger stomach, but it will not be flat.

Even when you’re at a caloric deficit, your body will decide when and where to burn the fat from. It all depends on your genes. If the first place you gain weight on is your thighs, when losing weight, that’s the first place that will see a reduction in size.

This is one fact that trips many people on their fat loss journey. People are so focused on the belly because it’s the most visible area that they miss out on the positive changes in the other areas.

For example. The man who is trying to lose weight on his belly may see no visible difference and throw in the towel because he thinks he’s not making progress. However, he may not realize that he lost weight on his face, back, and some off his love handle. He doesn’t see those changes because he’s focused on the belly.

If he quits, the fat in the other areas will return over time. If he keeps going, once the body has burned the fat from the other areas, it will start burning the fat off the belly. Rest assured that as long as you’re at a caloric deficit, your body will burn the excess fat.

Sooner or later, it will come for the stubborn fat on your belly. You only need to stay the course and keep going. Never quit because you do not see results fast enough. Weight loss is a slow process.

While you can’t spot reduce any one part on your body, there are a few tricks that you can employ to ensure that you burn the most amount of fat in any given period.

• HIIT

Train using high-intensity interval training two or three times a week. You’ll burn more calories overall and boost your metabolism. This is one of the best ways to accelerate your fat loss.

• Adopt intermittent fasting

By having eating and a fasting window, you’ll ensure that your insulin levels are stable, and your body is primed for fat burning.

• Do an ab workout after your cardio.

The best time to do a quick 5 or 6-minute ab workout is after your training session when your blood is flowing, and your body is pumped. The ab workout will draw blood to your midsection and aid in the fat-burning process.

Belly fat is hard to burn because the circulation in the midsection is poor. You may notice this when you place your hand on your belly, and it feels cooler than other parts of your body.

• Stay hydrated

Your body needs water to metabolize the fat. Drink sufficient quantities of water throughout the day.

If you follow the tips in this article and focus on fat loss as a whole, you’ll see your belly get flattered in a couple of months. That’s how you get a toned and lean midsection that turns heads.

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Exercising for a Healthy Heart? Read This First!

Regular exercise is one of the best ways to reduce your risk of heart disease. Not only will it help to burn off your excess fat, but your heart will get a workout too. Since the heart is a muscle, by training it regularly, you’ll actually be strengthening it.

Over and above that, your muscles will get toned, blood sugar levels will stabilize, hypertension will be manageable, and it’s an excellent form of stress relief. There are many benefits… and yet, most people do not exercise regularly.

There are several reasons for this, and we’ll explore in this article. With a proper understanding of the activity, you’ll not stop exercising 1 week after you start. To reap the rewards of exercise, you need to make it a part of your lifestyle and NOT something you do for 3 months and then quit.

It has to be ongoing well into your senior years. If you can do this, you’ll be stronger, have a more excellent range of motion, and look and feel good even as you age.

• See Your Doctor First

It’s best to speak to your doctor first before engaging in any form of exercise. This especially applies to people suffering from serious medical issues or back pain.

• Don’t Wait till Tomorrow.

This is the biggest mistake that most people make. They procrastinate. They keep telling themselves, “I’ll go to the gym on Tuesday” or “I’m going to start running for 30 minutes daily… starting from next Monday.”

This is a huge mistake. Most often, the day never comes. Start today. It doesn’t have to be a Monday. It doesn’t have to be the 1st of the month. Just start today.

• Make Time

If you do not make time for exercise, you’ll never have time for it. We live in a very hectic society these days. There is a multitude of demands and stresses placed on us. If you put exercise on the back burner, you’ll never get around to it.

It’s best to get your exercise over and done with, early in the day. A run first thing in the morning will boost your metabolism and leave you refreshed the rest of the day.

Getting your exercise done early is psychologically more comfortable. You’ll not be thinking about it the whole day… and the very act of sticking to your goal will give you a sense of accomplishment and confidence.

• Do What You Love

Exercise should be fun. It’s all about activity. If you love to cycle, then cycle. If you love to swim, get in the pool, and swim away. Do not feel that you’re doomed to hours on the treadmill just because everyone else is behaving like a hamster.

There are so many physical activities that range from group sports to even rock climbing. As long as you’re working your muscles and cardiovascular system, you’re exercising. Do note that you should get both cardio and resistance training in your training plan.

Resistance training doesn’t only have to be with weights. As mentioned earlier, even rock climbing is a form of resistance training. So are bodyweight exercises. You just need to pick enjoyable activities that work your muscles and your heart.

 

• Take Things Slowly

This goes without saying. Do not overexert yourself and end up in so much pain that you can’t exercise for 3 days because of the delayed onset muscle soreness. Approach your training sensibly and make measurable progress in a reasonable time. The goal is to improve slowly without burning yourself out.

If all your workouts are excruciatingly difficult, you’ll dread working out and eventually quit. It’s better to do lighter training and do it consistently than to go hard for a month and quit for 5 years.

To wrap things up, exercise is crucial for a healthy heart. Everybody has time to exercise. A 30-minute workout is only 2 percent of your day. Keep that in mind and make exercise a part of your life.

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6 Exercise Tips to Improve Your Heart Health

Most of us know that exercise is good for our heart and for our health. However, when it comes to making it a habit or exercising effectively, most people drop the ball.

Very often, this is due to a lack of knowledge and a few wrong practices. In this article, you’ll discover 6 exercise tips that will improve the health of your heart and keep you committed to being active and healthy well into your golden years.

• Fasted Cardio

Going for a twenty to thirty-minute walk first thing in the morning (on an empty stomach) is one of the best ways to keep your heart healthy. The walking must be done at a brisk pace, but you should not be breathless.

The goal is to be able to raise your heart rate while still being able to hold a conversation while walking. That’s the pace you want to be at.

Since walking is a cardio activity, it’ll work your lungs, heart, and cardiovascular system. What makes fasted cardio so powerful is that it makes the body tap into the fat stores for fuel. When you’re in a fasted state, your glycogen levels are low, and there’s no food in the body to burn for fuel.

The body has no choice but to burn fat. In this way, you’ll lose the stubborn fat that you’ve been struggling to shed. You’ll be killing two birds with one stone.

• Commit It to Write

Write down exactly how long you’re going to stick to your exercise plan. Start with just a small goal of 2 weeks. While many people may write down plans for 90 days or more, the majority will drop off after a month.

By having short, manageable goals, you’ll be more focused, and it’ll be less discouraging. Once you get to day 14, give yourself a pat on the back and set another 2-week goal.

Keep doing this until exercising becomes a habit.

• Interval training

After 2 months of regular exercise, you should be fitter and stronger. Now, you should include interval training in your regimen. Interval training is just short bursts of intense activity followed by periods of rest. It’s excellent for boosting your metabolism and improving your stamina.

• Short Sessions

Aim for 20 to 30 minutes of exercise daily. If you’re just starting out, 1-hour workouts can seem intimidating and a turn-off. Short, focused sessions will get the job done. You wish to get more active.

• Intensity Beats Duration

A short 20-minute session of sprinting and rests will be more effective than a 45-minute jog. The short, intense workouts will put your body in the fat-burning mode for hours after the exercise is over.

Your stamina will skyrocket, and you’ll be much fitter. If you compared the bodies of sprinters to long-distance runners, notice that the sprinters are incredibly muscular and fit. While the long-distance runners are usually thin and weak looking.

Aim for short, intense sessions. These will strengthen your heart and your body.

• Join a Group

If you find it difficult to stay motivated, join a group of friends, and exercise together. You will be accountable to them, and it can be more fun and less tiresome when you train as a group. Alternatively, you could join classes at the gym, such as spinning or kickboxing.

There’s a certain camaraderie that arises when people train in a group. The energy levels are high, and everyone is pumped up and ready to go. You’ll also have more fun while exercising.

Keep these 6 tips in mind and apply them. Good things come to those who sweat.

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Resistance Training for Weight Loss: What You MUST Know

Contrary to popular belief, cardio is not necessarily the only form of exercise that can help you to lose weight. In fact, recent studies and tests have shown that full-body workouts done using weights are yielding better results.

People are losing more weight in a shorter time. Their full-body workouts burn more calories overall and also help tone their bodies. It’s like killing two birds with one stone.

However, unlike cardio which is usually more straightforward, when employing weights in your workouts, you need to be aware of a few things.

• Correct form

When doing exercises like deadlifts, the form is of paramount importance. Do it wrong, and you just might throw out your back. Injuries are much more common in weight training than cardio activities.

So, you should always learn the correct form to execute the moves. If you’re in a gym, seek the help of one of the floor trainers to guide you.

Never sacrifice form for speed. If you can’t move the weight with a good shape for 10 to 12 reps during 45 seconds, the weight is too heavy. Use a lighter weight. Avoid jerky and wild swinging movements at all cost.

• Compound movements

Always use compound movements if your goal is to lose weight. You’ll burn more calories by working the larger muscle groups. It’s also easier to tone several different muscles at once rather than just doing one a day.

Shedding fat and building muscle are diametrically opposed. It’s best not to aim for both at the same time. Since you’re trying to lose weight, the goal is to work several muscles and burn as many calories as you can and be at a caloric deficit.

Once you’ve lost the excess fat, then you can focus on specific muscles and increase their size… while being at a caloric surplus.

• 2-3X a week

Aim to engage in resistance training twice or three times a week. So many people make the mistake of only doing cardio daily… and to make matters worse, it’s always the same type of cardio.

Their results stagnate, and even if they lose weight, their bodies are never really toned or anything much to look at. Resistance training will challenge your body, burn the calories, tone your muscles, and give you the beach body look that turns heads wherever you go.

You need to mix it up with your cardio to get the best results. The two are not mutually exclusive. You can do resistance training on days you’re not doing cardio.

• Recovery

Give yourself time to rest and recover. If your muscles are still sore from the previous workout, you’re better off just doing a 45-minute brisk walk on the treadmill. Going hard at the gym every single day can be very taxing on your nervous system.

Just because you have a plan, doesn’t mean you neglect how your body feels. Listen to your body. It will talk to you. If it needs rest, focus on another way to get a gentler workout.

At the end of the day, you need resistance training and cardio to get the benefits of both. Follow the pointers above, and you’ll be on the right track to losing all your excess weight and becoming lean and fit. It’s well within your reach.