Easy, simple and inexpensive, walking is a terrific form of exercise - and one that can be built into your daily life. It is also a good choice if you are new to an exercise progamme and want to build up your fitness before going on to something more strenuous.
But for it to be a useful aerobically, you must do it briskly for quite long stretches - at least 30 minutes at a time - and over both flat and hilly terrain.
When walking, wear a good pair of walking shoes, maintain good posture, keep your head up, shoulders back and chest out, and don't overstride because this can hurt your Achilles tendon.
Target a hill, or climb stairs, during the course of your walk. Pump your arms back and forward in a controlled manner or wear light handweights.
Walk based on time, not mileage, building up to 45 minutes at a brisk pace.
Running
For aerobic effectiveness, running is hard to beat. However, because of the risk of injury and high fitness level required, you must take yourself through a graded programme.
In the first week, start with brisk walking, breaking into a jog every now and then. If you can cope with this, try jogging for the second week. In the third week, gradually build up to shorts sprints between jogs. If you are starting from scratch, aim to jog / run 1.5 miles by the sixth week.
Keep your arms and hands relaxed but not floppy. Hold forearms at right angles to the body. Let your heel strike the ground first, then roll through smoothly to your toes,
Listen to your body: don't run to the point of breathlessness. Also remember high quality running shoes with plenty of support are essential.
Cycling
Riding a bike is an excellent endurance sport and promotes flexibility in the hips and legs. It is a good choice if old leg, foot or hip injuries prevent you from doing high-impact exercises such as running.
Remember to make sure your bike 'fits' you properly. Move the seat so the knee of your extended leg is bent 15 to 20 degrees with the balls of your feet on the pedals.
If you have weak knees, select a gear that allows you to pedal 80 to 90 revolutions per minute. Pedalling slower in a high gear, increases pressure and stress on the joint. Pedalling faster in a lower gear strengthens the heart, reduces the chance of injury and minimises fatigue.
Swimming
Because it is extremely low-impact, this sport is ideal if you are a beginner, have orthopaedic problems or are elderly. If you are quite overweight, swimming could suit you, too, because the water will support you and make movement easier.
The downside is that you need to work harder than you do on land to reach your target heart rate zone (about 60-70 per cent for weight loss, 70-80 pc for aerobic gains).
If you are a beginner, start off using a kickboard to work your legs. Swim for a non-stop 15 minutes to begin with, gradually building up to 30 minutes. (
Resist the temptation to rest for long periods at each end of the pool. The moment you stop, your heart rate drops dramatically and you lose out on the aerobic benefits. ( dailymail.co.uk )
No comments:
Post a Comment