Walking...Is It Enough?
We all know that exercise is a staple in promoting better health. The medical community tells us to get more exercise, we are given governmental recommendations on exercise for us to follow, and you are always getting an earful from me on the importance of regular, intense, and consistent exercise.
Many of you will put your sneakers on at lunch time and go for a walk. You got your exercise in for the day--right?
Probably not. It is time to ask yourself, "Can I really get fit by walking?"
Detailed studies have been done comparing groups involved in a walking program with groups that did a traditional fitness routine at moderate intensity. What is consistently found is that the fitness level of the walkers was significantly lower than those who did traditional exercise at moderate intensity.
"Generally, low-intensity activity such as walking alone is not likely to give anybody marked health benefits compared to programs that occasionally elevate the intensity" said one of the lead reasearchers, Dr. Vicki Harber. "You've got to do more than light exercise and move towards the inclusion of regular moderate activity, and don't be shy to interject an occasional period of time at the vigorous level."
Very Interesting, to say the least. The obvious answer to our quesion is walking for exercise won't give you the health benefits that more challenging exercise delivers. Does this mean that you have to give up walking?
OF COURSE NOT!!!
Walking has it's benefits as well as it's place in a fitness program. Those that are complete novices to exercise are going to have to master walking before they move on to anything more intense. Also, if your body is overweight, under conditioned and simply unaccustomed to moving much, than walking is quite beneficial.
You have to admit this... Walking is just a notch above not moving at all. So walking should be viewed as just the first rung up the fitness ladder.You will need to graduate to bigger and better things if you want real results. Your fitness program should NEVER begin and end with just walking.
It just won't deliver results. Why? Your body is a very adaptable machine that is so efficient in its ability to conserve energy that you have to increase your exercise intensity in order to see results.
The Next Step Up The Fitness Ladder
Once you have mastered fast walking (not a "stroll through the park" pace), you are ready for a new challenge. Rung #2: Resistance Training. If you haven't tried lifting weights, you may be apprehensive.
Isn't that just for athletes and those that want to get big muscles? HOGWASH!!!
I understand your resistance to or fear of beginning a weight training program, however the fact is--in order to achieve substantial health and fitness results you must get involved in a weight training program. Once your uncertainty is squashed, you will soon find resistance training to be quite enjoyable and definitely not something exclusive to athletes and bodybuilders.
What are the benefits of getting involved in a Resistance Training Program?
Just to name a few...
- Increased metabolism
- Increased strength
- Increased muscle density
- Increased bone density
- Lowered blood pressure and cholesterol
- Lowered risk of adult-onset diabetes, heart disease and certain cancers
- Improved posture
- Improved mood
- Improved self esteem
Now try and tell me that's not an impressive list of benefits. Resistance training is simply the way to go when you want to get fit. When combined, a resistance training program with a challenging cardiovascular routine will catapult you to achieving all of your fitness goals like nothing else.
If you aren't seeing results with your current exercise program then it is time for one of my programs. To get on a program designed for a healthy, new, and fit "you," I urge you to try one of the following:
(for those that live or are willing to travel to the South-Western Connecticut area)Let's get you started on a program that offers the resistance training and cardiovascular challenge that your body needs. Contact me now!
James Cipriani
Cutting Edge Personal Training
Article Of The Month
11/20/2007
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