Sporting Life- Sports, Exercise Blog

Posts Tagged ‘walking

As if it isn’t enough that we need to exercise to stay healthy, did you know that exercising at home can actually be dangerous if not done properly? You won’t have a trainer watching and guiding you, and you’re on your own to figure out any equipment you may be using. Well, it doesn’t have to be dangerous, as long as you can follow some basic, simple rules which will allow you to have a safe, even enjoyable, exercise program in your own home.

  • The most important thing to remember is to always make sure you’re doing proper stretches before starting your exercise program. Stretching your muscles before exercising warms them up and prevents them pulling and tearing.
  • If you’re just starting out, make sure you start with a short exercise routine. The worst thing you can do is overdo it, and exercise too much. You can injure your muscles, because they just aren’t used to it yet. You can slowly increase your exercise over time, as your muscles adjust. It’s very important to get your body used to doing exercises of any kind before taking it up a level.
  • Slowly increase your speed and endurance. Never try doing any more than you can physically do. You need to know your limits, and stick with them. Lifting 300 pound weights when you only weigh 150 pounds right off the bat, is not only a bad idea, but dangerous as well!
  • If you’re using any kind of exercise equipment, make sure that it’s in good condition and that you know how to use it properly. It’s obviously not a good idea to exercise with faulty equipment, which can break and cause major injuries. Not only that, if you don’t know how to use the equipment properly, you can be putting yourself at risk for injury as well.
  • If you’re lifting weights, it’s never a good idea to bench press alone. Even if you’re doing lighter weights than you have done before, you never know when the bar can become too heavy for you to lift back up. If it comes down onto your chest or neck area, you could have your air circulation blocked off. Obviously this can be extremely dangerous and even fatal, so always make sure to get someone to come and spot you when doing any bench presses.
  • As you’re doing your exercises, pay attention to your body. If you ever start feeling any pain, stop immediately and take care of the pain. Go to a doctor if necessary. Never continue with your exercises, thinking you can “work through the pain.” Just stop, and take care of your injury.
  • Wear comfortable shoes if you’re planning on doing any walking or running exercises. A cheap, low quality pair of shoes will only make your feet hurt, and discourage you from completing your workout. Not only that, but they can even cause you to injure muscles as well, so go for the good quality shoes that are comfortable on your feet.

Following these simple steps can help ensure that you have a safe work out at home. Take it easy, and listen to what your body is trying to tell you. You can exercise freely, without risk of injury, so long as you’re willing to take the steps needed to be safe.

(From:http://www.fitwatch.com/)

Wouldn’t it be wonderful to be able to afford all of that fancy equipment used in the gyms? Well, as nice as it sounds, it just isn’t an option for most people. And since exercise is so important, you need to find exercises that are effective and don’t require any equipment at all.

To make these exercises even more fun, you can blast music while you’re doing them. Some you can even do while watching TV.

Now you have no more excuses! Here are 10 great exercises that you can do at home, without the need for any equipment:

  1. Walking – If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!
  2. Jumping Jacks – These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.
  3. Pushups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.
  4. Leg Lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.
  5. Crunches – The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.
  6. Jogging In Place – Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.
  7. Squats – These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.
  8. Light Weight Lifting – No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.
  9. Dancing – Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.
  10. Step Exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)

Getting some exercise is important, but you don’t need to go out and join a gym, paying a large amount in membership fees each month. You don’t even need the expensive equipment in order to give your body an effective workout. Use what you have in your house, and work out in the comfort of your home. You will be more likely to keep up with the exercises when you’re comfortable, so just get up and start exercising!

(Written By: Suzanne Hiscock)

This post was set up to show what technology can help non-athletic, everyday people to get fit or lose weight. Over the past number of years there has been a massive increase in the amount of sporting technology that is available for use to ordinary everyday people.

For example if you look at the above picture of a display of a treadmill. There is a lot of information that can be useful to the average person in their quest to get fit. As you can see there is how long they spent on the treadmill, the speed they are running at, how many calories they have lost in this session, and there is also a display that tells them their heart rate, among many other things. At the end of your workout, the displays also tell you what your average speed was and how long you ran/walked in total. This can be important as if you’re aiming to get fit or lose weight, then you will want to try and improve on this performance the next time you get on a treadmill. These types of displays can also be found on rowing machines and exercise bikes etc.

Another useful piece of technology for the average person is the heart rate monitor watch.

As you can see from the above picture the watch is just like a regular watch, except instead of telling you the time, this watch tells you your heart rate. The watch uses a band that is placed just below your chest in order to read your heart rate. We have included a video of how to use a heart rate monitor watch in just in case reading this inspires you to get one! The idea of the heart rate monitor is that it ensures that your heart rate is high enough to be burning calories and getting fit when working out.

Believe it or not, video games can also be used in order to help you to get fit! The introduction of the Wii, has enabled people to play active video games. This is very appealing to people because, we feel your almost getting fit while having fun at the same time! In fact, Wii have brought out a special game that is aimed at just those who are trying to get fit and want to get fit. This game is called Wii fit.

The Wii fit package comes with a board and the actual game itself. You as the user have to copy the exercises that is shown up on-screen. The game also keeps track of the progress you are making so that the exercises will get slightly more difficult each time you use the game. The reason for this is so that the user will get slightly fitter each time they use the game. There are numerous other games that on the Wii that will help you get fit but Wii fit would the main one.

Another way in which people can use Technology to get fit/ healthy is by using websites that are aimed at doing exactly that. For example Microsoft’s Health Vault( Link posted below) is a good website for this

http://www.microsoft.com/en-gb/healthvault/default.aspx

Obviously Microsoft’s Health Vault can be used for lots of things, but getting healthy is one of them. They also have a section on quitting smoking if anyone is interested. The website would be a great way of keeping track of what exercises you’re doing and at what level you’re doing them at. You can also use it to keep track of your diet and record your heart rate and your blood pressure and things like that. Another excellent site to help you get fit or lose weight would be You-Tube. There are thousands of fitness videos on you tube. There are ones with different levels of difficulties for different types of fitness levels so everyone’s needs are catered for. All you have to do is find one that is suited for your need and follow the instructions of that one.

(By:technologyinsport)

Everyday activities like shopping for groceries burn calories, just like standard exercises. A one-hour shopping trip includes activities such as pushing your cart through the aisles, loading the groceries into your car and putting them away once you arrive home. Whether you burn more calories grocery shopping than walking depends on your speed.

Grocery Shopping

You arrive at the grocery store and spend 45 minutes pushing your cart up and down the aisles, temporarily pausing to place an item into your cart: that alone burns 105 calories in a 130-pound person, and even more — 146 calories in 45 minutes — in a 180-pound person. Spend five minutes loading the groceries into your car after checking out and you’ll burn another 16 calories if you weigh 130 pounds; up that to another 22 calories if you weigh 180 pounds. Take 10 minutes to unpack your groceries and put them away in your pantry once you arrive home and burn another 26 calories if you’re 130 pounds, or another 36 if you’re 180 pounds. In all, a 130-pound person burns 147 in a one-hour shopping trip; a 180-pound person burns 204 calories.

Grocery Shopping Vs. Leisurely Walking

A one-hour trip to the grocery store burns more calories than a leisurely walk. Walking at a a slow pace — less than 2 mph — for an hour burns 118 calories if you weigh 130 pounds and 163 calories if you weigh 180 pounds. You’d have to up your speed to 2 mph for your hour-long walk to burn the same number of calories as your hour-long trip to the grocery store.

Grocery Shopping Vs. Moderately Paced Walking

Increase your walking speed to 2.5 mph and you’ll start burning more calories than you did during your one-hour trip to the grocery store. Walking for an hour at that pace burns 177 calories if you weigh 130 pounds, 30 calories more than if that same person spent an hour grocery shopping. A 180-pound person burns 40 more calories walking at this pace for an hour than she would grocery shopping for 60 minutes. Increase your speed to 3 miles an hour and you increase your calorie burn to 195 if you weigh 130 pounds and 270 calories if you weigh 180 pounds.

Grocery Shopping Vs. Brisk Walking

Walk at a brisk pace — 3.5 mph or faster — for an hour and you’ll burn significantly more calories than you would during a one-hour trip to the grocery store. An hour’s walk at 3.5 mph burns 224 calories if you weigh 130 pounds and 311 calories if you weigh 180 pounds. Up your speed to 4 mph and you’ll double the number of calories you burned on your shopping trip: 295 calories an hour for a 130-pound person and 409 calories for a 180-pound person.

Calories burned walking

Activity (1 hour)
130 lb
155 lb
180 lb
205 lb
Walking, under 2.0 mph, very slow
118
141
163
186
Walking 2.0 mph, slow
148
176
204
233
Walking 2.5 mph
177
211
245
279
Walking 3.0 mph, moderate
195
232
270
307
Walking 3.5 mph, brisk pace
224
267
311
354
Walking 3.5 mph, uphill
354
422
490
558
Walking 4.0 mph, very brisk
295
352
409
465
Walking 4.5 mph
372
443
515
586
Walking 5.0 mph
472
563
654
745

(By Elizabeth Falwell )

Christmas Food

Christmas Food

(Photograph: foodfolio/Alamy)

Christmas dinner: What would you eat?

Christmas is a time for feasting, but how much is too much?

It’s no wonder waistlines expand at Christmas if past years are anything to go by.

In the 13th Century, the medieval occasion ran for 12 days, with lavish spreads every day.

Christmas excess today means that the average person consumes 6,000 calories on Christmas day.

This is equivalent to eating 4.8kg of egg-fried rice, or 42 bananas, or 23 and a half hamburgers. Or you could think of it as eating three 300g chicken korma curries, three 300g chicken tikka curries, three naan breads and 24 onion bhajis.

That is also the same amount that a Tour de France cyclist needs to sustain a day’s racing, professional athletes consume to propel them through a day’s training, Royal Marines need to fuel their missions, and Arctic explorers demand to endure a day on the ice.

For those of us less inclined to extreme endurance and more comfortable with staying indoors, there is little chance we will be burning 6,000 calories on Christmas day.

But there are ways to do things a little bit more healthily.

Christmas dinner itself easily fits in to the recommended calorific intake for a day, says Sian Porter, consultant dietician and spokesperson for the British Dietetic Association.

In fact it contains 956 calories, and 48g fat, she says. The guideline daily calorie count is 2,500 for men and 2,000 for women.

But it’s not just Christmas dinner that we indulge in.

“Six thousand calories over the day includes smoked salmon and eggs for breakfast, buck’s fizz and wine and other drinks, liqueurs, also Christmas cake, mince pies, cheese and biscuits, cold nibbles, snacks, crisps, nuts and an open box of chocolates,” she says.

You know what will happen if you eat an extra 500 calories a day in December…

Is that so bad?

“Some people can rebalance that quickly and easily,” she says.

“But some people have already kicked off indulging in early December and go through until 2nd January, which can mean they gain around 5lb,” she says.

This is by eating an average extra 500 calories per day.

To burn off Christmas day’s calories alone you might need to do at least seven hours of hard exercise such as cycling. But keeping moderate exercise up before and after Christmas can help stop you putting on weight.

How to burn off 6,000 calories

burn calories

burn calories

It takes a lot of work to burn off 6,000 calories.

Here’s how you can do it:

Average man:

Sport

Time needed

Jogging

10 hours 20 min

Medium walking

14 hours 30 min

Hard cycling

7 hours 15 min

Basketball

8 hours 5 min

Fast swimming

7 hours 15 min

 Average woman:

Sport

Time needed

Samba or Tango

28 hours 40min

Hatha yoga

34 hours 20min

Fast swimming

8 hours 40 min

Jogging

12 hours 20min

Hard cycling

7 hours 10 min

(Sources: ONS statistics and British Heart Foundation calculator)

So how to avoid an unhealthy binge?

Do not skip meals and try to eat regularly to avoid overeating in one big meal, says the English Institute of Sport’s performance nutritionist Emma Gardner.

It can lead to excessive hunger and poor choices, she says.

“Ensure you have a good breakfast before going to Christmas dinners/buffets so you don’t arrive hungry – Christmas gatherings are filled with tempting treats, which you are likely to snack on if you arrive hungry.

“Add a protein source at breakfast, which will also help to fill you.”

Sian Porter says adapting old favourites also works a treat.

“If you flip the lid off a mince pie, which is 250 calories before adding cream or brandy butter, you can save calories there, or swap unhealthy snacks for satsumas, nuts, dates or other fruit,” she says.

“Pile up your plate with fruit and veg, and do things a bit smarter – on the day make gravy from vegetable water and only open one box of chocolates at a time.”

Emma says: “Whether at a buffet or a Christmas dinner base your meals around lean protein options and vegetables or salad.

“If you want to go that extra step, try dry-roasting potatoes on a non-stick baking sheet or use an oil spray instead of smothering them in goose fat.”

There are plenty of easy calorie-savers, such as not eating turkey skin or avoiding putting butter on vegetables.

Eat vegetable crudites or popcorn, provided it’s without butter or sugar, for low-calorie alternatives to crisps.

Swap calorific nibbles for satsumas to have a healthier day

Chef Laura Santtini’s cooking style is flash cooking – a healthy, quick alternative where the emphasis is on “fit fast flavours for busy people”.

Most importantly, “having a flavour arsenal” next to her cooker means she can make delicious dishes that are low on fat.

Laura says she adheres to an 80:20 principle of eating, where 80% of her diet is healthy and 20% is more indulgent.

She says Christmas is “a one-meal day, not a day for thinking about being healthy”.

Simple calorie-savers

  • Swap turkey legs/thighs and skin for turkey breast
  • Swap roast potatoes for new potatoes
  • Swap cauliflower cheese for boiled or steamed vegetables
  • Swap small roast potatoes/parsnips for large ones as they absorb less fat
  • Swap gravy for bread sauce of fruit sauces
  • Swap meat stuffing for chestnut or fruit-based stuffing, which are low in fat and a good source of potassium
  • Swap brandy butter sauce for low-fat custard

(Source: English Institute of Sport)

“If you do 80:20 then it flips and Christmas is an 80% naughty day. But on Boxing Day you have stopped grazing,” she explains.

She suggests that you can boil or steam sprouts or bake them in the oven, or instead of doing roast potatoes, do Persian jewelled rice in a slow cooker.

However for some there is no avoiding a big calorie counter of the day – booze.

“Be aware of consuming too many empty calories, such as those in alcohol,” says Emma Gardner.

Sian Porter says alcohol is “7kcal per gram versus 4kcal/g for protein or carbs and 9kcal/g for fat”.

“Alcohol is calorie-dense and, when drunk in excess, reduces will power meaning you are more likely to succumb to eating tempting foods,” nutritionist Emma explains.

It’s recommended to avoid sweet cocktails and creamy liqueurs. Or alternate alcohol with water, or drink small short spirits with diet fizzy drinks.

But if you are planning on over-indulging during Christmas, do not despair.

Chef Allegra McEvedy says: “Unless you have serious dietary issues, you should lay back and indulge. It’s not a day to count calories.”

So one day of indulgence is OK?

“It’s all about not making people feel guilty and taking it easy,” says Sian Porter.

“You can be bad and then be good over other days – it’s over in a short space of time, and you can rebalance those extra calories by cutting back elsewhere.”

On Boxing Day you’ll be eating salad and getting on your bike then?

(Sources: BBC Food)


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