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- Advice:
Burn More Calories While You Walk
Walking is a form of exercise that is recommended by many fitness
professionals as an ideal way to build a more heart healthy body. With
walking, you are working the large muscles in the lower part of your body
and conditioning the heart to process oxygen more efficiently. This is often
referred to as aerobic exercise. Aerobic exercise and strength training
combine to form the basis for any good health and fitness regime.
Recently, I found a modification to exercise walking that helps make it an
even more ideal form of exercise. It is referred to as "Pole Walking", or
"Nordic Walking" (with the use of the poles it looks something like cross
country skiing). Whatever it's called, the basics are the same. It is
fitness walking with specially designed poles. And, it is the proper use of
the poles that makes all the difference.
This form of walking was pioneered in the U. S. back in 1985 by cross
country skier, ski coach, and long distance runner, Tom Rutlin. Because of
some injuries, Tom was unable to use running as an off season form of
conditioning for his competitive cross country skiing. He conceived the idea
of using cross country ski poles to help him walk more efficiently and build
his training base while lessening the impact on the injuries to his lower
extremities. In experimenting with this new form of walking, Tom discovered
that by using the poles in a very specific way, you not only improved your
balance and lessened the stress on your lower body, but you could
dramatically increase the involvement of large core muscles in the trunk as
well as the back, shoulders, arms and chest so as to maximize the exercise
benefits.
Unfortunately, cross country skiing was not a popular form of exercise in
the U.S. back in the mid 1980's. It was much more popular in Europe,
particularly the Nordic countries. By the mid 1990's Nordic walking had
become very popular in Finland, and from there it moved into other European
countries and then to Canada. Now it is starting to pick up interest and
advocates here in the U.S.
One of the interesting things about Nordic walking is that, if the poles are
used properly, the involvement of most of the large muscles in the upper
body takes place. More than 50% of the muscles in the body are in the upper
body. By involving more of them, it is possible to burn up to 70% more
calories with every walk. Studies show that 25% to 50% is more realistic for
the average person, but some data shows that, with concentrated effort, 70%
is possible.
The great thing about pole walking is that all of it's additional benefits
come without increasing the amount of time you walk. Here are just a few of
those benefits:
- Increase your overall cardiovascular fitness
- Improve your stamina and muscle endurance
- Strengthen abdominal, back, arm, shoulder, chest, and leg muscles
- Reduce injury-causing stress on hips, knees and feet
- Help maintain overall bone density
- Maintain joint health and range of motion
Improve balance and posture and much more!
This is a great way to improve your upper body strength and endurance
without having to do separate strength training sessions. Keep in mind that
with pole walking you will be pushing down on the poles with every stride
you take. That translates to thousands of muscle movements in your upper
body throughout your entire walk. And, you control how much additional work
your body does.
Tom calls his form of Nordic walking "Exerstriding". You can find more
information on Tom and his method of Nordic walking at his web site -
Exerstrider.
You'll love the added results you'll receive when you turn walking into a
total body exercise that gently engages every major muscle with every
stride. Investigate pole walking, learn how to do it properly, get yourself
a set of the special poles (from Tom's site or several others you can find
on the Internet), and go out for a walk. Remember, if you're walking for
exercise, it should be done a minimum of 3 -5 times per week. Ideally you
should do it every day. Walking for exercise is a lot like dental hygiene;
if you brush your teeth several times a week you may have healthy teeth, but
if you brush your teeth every day, your chances for excellent dental health
are much better.
Source:
Thomas D. Manfredi
- Workout:
Your Flat-Abs Handbook
Try our best abdominal workout yet: 7 innovative moves to help whittle your
middle.
Get Firm, Sleek Abs
If you're still struggling with belly bulge, it's time to stand up to flab
-- literally. Taking your ab routine off the floor works more of your core
muscles because you have a greater range of motion. By supporting your body
weight while maintaining your balance, you'll sculpt your muscles faster.
This plan takes just 20 minutes and can be done two or three times per week.
Combine it with abs-blasting cardio routine, and within three weeks your abs
will be firm and fab.
1. The Kayak
Fitness Focus: abs, lower back, oblique, shoulders
Stand with right foot pointing forward, left foot directly behind it with
left toe touching right heel, knees slightly bent.
Lightly hold a 3-pound dumbbell in each hand, elbows bent 90 degrees, palms
down (as if holding a kayak paddle).
Bring left elbow toward left hip and right elbow to shoulder height. Keep
body centered.
Switch sides, bringing right elbow to hip and left elbow to shoulder.
Do 20 reps, alternating sides. Move in a flowing motion as if you're rowing;
don't rest at center.
Switch feet and repeat.
2. Closing the Castle Door
Fitness Focus: abs, lower back, oblique, glutes
Stand with feet hip-width apart.
Bend left elbow 90 degrees with upper arm next to left side, palm facing
right.
Bring right elbow to shoulder height with palm also facing right; bring
thumbs to touch to the right of chest.
Engage your core and imagine you're trying to press against a heavy door
toward the right; keep hands close to your right shoulder.
Hold for 1 count, then repeat on the opposite side in one fluid motion to
complete the rep.
Do 10 reps.
3. The Rings
Fitness Focus: abs, lower back, chest, shoulders, triceps
Roll up a mat, resting the base of your palms on top with fingers pointing
forward, arms at sides.
Bend your knees slightly wider than 90 degrees, heels resting on the floor 6
inches apart.
Straighten your arms and lift your butt off the floor, keeping shoulders
down.
Bring chin forward toward knees as you push your hips and butt behind your
arms.
Hold for 2 counts, rest for 1.
Aim for 30 reps.
4a. Liquid Strength Plank
Fitness Focus: abs, lower back, chest, shoulders, triceps
Come into plank pose with your hands slightly behind shoulders; keep most of
your body weight in your arms.
4b. Liquid Strength Plank
Bring your toes 6 inches closer to your hands so your knees are bent just
above the floor.
Curl your pelvis and chin toward each other; hold for 30 seconds.
Do 3 reps; rest knees on the floor for 4 seconds between reps.
5. Cross-Country Abs
Fitness Focus: abs, lower back, oblique, arms, glutes
Stand with feet hip-width apart, knees slightly bent.
Hold a 3-pound dumbbell in each hand, arms at sides.
Twist your upper body and head to the right.
Bring your right arm straight behind you, left arm in front until it's in
line with your left shoulder and thigh, rotating your chest toward the
ceiling as you go while keeping hips still.
Hold for 5 seconds; return to center and repeat on the opposite side to
complete the rep, moving arms in a cross-country skiing motion.
Do 12 to 15 reps.
6. The Sling
Fitness Focus: abs, lower back,
oblique, chest
Stand with feet together, knees bent 45 degrees.
Hold a 3-pound dumbbell with one end in each hand in front of your legs.
Twist your rib cage to your left side, letting your head follow (keep chin
aligned with the weight); simultaneously push knees to the right.
Hold for 15 seconds; repeat on other side.
Do 10 reps per side.
7. Abs Squat
Fitness Focus: abs, glutes
Stand with feet hip-width apart;
loosely grip 3-pound dumbbells with elbows bent and hold weights beside your
shoulders, palms up.
Tilt your pelvis forward while bending knees slightly; push your chest
toward the ceiling, keeping shoulders down.
Concentrate on squeezing glutes and contracting abs. Hold for 30 seconds.
Do 5 reps.
Cardio for Killer Abs
To get show-off abs fast, we recommend doing at least three 30-minute cardio
sessions per week, choosing activities that specifically target core
muscles. Our top picks:
- Best machines (500 to 600 calories an hour): Treadmill (run/walk hills),
elliptical trainer with movable handles and rowing machine. Do 10 minutes of
each machine, moving quickly from one exercise to the next so your core
muscles are constantly challenged.
- Best classes (350 to 650 calories an hour): Indoor group cycling,
kickboxing, anything core board- or Bosu-based and most dance classes.
- Best outdoor activities (300 to 450 calories an hour): Tennis, kayaking,
volleyball, and surfing.
Source: Meredith Corporation
Thomas D. Manfredi ,
Jessica Brown & Nick Cardillicchio
Courtesy: Rasool Simjee
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Rasool Simjee