We Speak To Six Health Fitness And Nutrition Experts To Find Out


We Speak To Six Health Fitness And Nutrition Experts To Find Out
- Awareness
26 Dec, 2018 Uploaded by: Mick Presentation
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Walking is one of the easiest and most underrated exercises that can help you stay healthy, lose weight and increase your fitness levels. Ideal if you loathe running or can't stand working out at the gym, walking is an excellent way to burn those extra calories and requires little effort meaning anyone can do it. Better still, you don’t need any special fitness equipment – just a pair of sturdy, comfortable shoes and you’re good to go. How often should you walk if you want to lose weight? Luke Hughes, managing director at OriGym, an education course provider for the health and fitness sector, says this can depend on a few factors. ‘If someone has a desk job, then this will require more walking than an active career, where you’re on your feet all day. To give an idea though, around 30 to 90 minutes of walking at a fast pace is ideal on a daily basis.’ Luke adds that aiming towards the higher end of this will see better results in weight loss, especially if you’re sticking to a nutritious diet: ‘This is just as, if not more important, than the walking itself.’ Meanwhile, Angela Cox, mindset mentor and author of Enough, recommends a half-hour brisk walk to lose weight: ‘You can even do this by stepping in place during your favourite TV shows.’ And as behaviour change psychologist and weight management expert Dr Aria explains, our genetics can contribute to weight gain but walking briskly for those 30 minutes a day cuts the effect of obesity-promoting genes in half. How many calories can you lose by walking? Brisk walking can burn around 200 to 300 calories per half hour, says Rick Hay, author of The Anti Ageing Food & Fitness Plan. ‘If you walk for a little longer for around 45 minutes you really get into fat burning mode,’ he adds. Dr Aria says that walking a brisk pace of 3.2 miles per hour burns on average 90 calories per mile. ‘This may sound small but the benefits add up,’ she says. ‘A US study found that over a 15-year period, walking for 35 minutes a day saved a 72.5kg person around 8kg of fat.’ Is there an optimum time of day to walk for weight loss? Morning is the best time to help boost metabolism but you can walk at any time of the day, says Rick. 'If you can do your walk on an empty stomach before breakfast you can benefit from what is known as fasting cardio which helps the body access fat stores faster,' he advises. 'If it's too hard, have half a banana or a piece of toast but not a full breakfast.' How can you get the best out of walking? Ricks says: 'Mix it up as the body likes change – if you power walk one day do LISS (low intensity steady state) the next and then the next day power walk for one minute and slow down for one minute, alternating throughout the walk,' He explains that gentle strolling will help with stress but not so much with weight loss: 'It is better to try to get the heart rate up somewhat if you are looking for the best weight loss results.' Meanwhile, Luke says that with power walking you’ll burn up to around double the calories in the same amount of time and it’s also better for your cardiovascular health. Nicola Addison, vitamin and supplement supplier Healthspan’s resident personal training and wellbeing expert, advises increasing the intensity by walking quickly and/or with gradient. ‘But actually the best results will come from being consistent and just doing it daily and as much as possible,’ she adds. How can you make walking more fun? ‘If you are doing a group walk, then add a fun fitness challenge by walking in a line, one behind the other,' says fitness expert David Williams at AXA PPP healthcare. 'The person at the back has to overtake everyone by walking faster to reach the front and keep walking faster to keep in front while the next person at the back tries to reach the front. Keep this going and it not only makes a walk fun but, most of all, encourages everyone to walk that little bit faster so you get a great work-out.’ We love this idea! Is there anything unusual you can to try to speed up weight loss? ‘Walking on sand with bare feet is beneficial as it increases the intensity of the exercise by making your muscles work harder,’ says Luke. ‘Building muscle aids weight loss. It also reduces stress, so you’re more likely to walk longer in an environment where you feel calm.’ He adds that closing your eyes while walking has a similar effect as it’s harder to keep your balance and makes your body work against this: 'Be careful with this one though and don’t try it on the street!’ Dr Aria’s three ways to fit more walking into your life: 1. Create a plan B. If you know that evening plans will prevent your evening walk, then squeeze in a walk on your afternoon break. Keep a spare pair of trainers at work or in your car. 2. Link your walk to another activity. Tie your walks to routine activities, such as immediately after lunch or as soon as you return home. Your brain will associate walking with these activities, prompting you to get out of the d


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26 Dec, 2018
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