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Are you exercising right? How to walk and tone for fat loss
Been working out but not seeing any improvement? If you're not performing even the most basic exercises right, you could be wasting your time and perhaps even putting yourself at risk for injury. You can lose weight at home, safely and effectively, without any equipment using this beginner's workout from Getfit.com.
Getfit.com - an online personal training site - creates personal training regimens, tailored to your fitness level, abilities and interests. Best of all, they show you step-by-step how to do every movement, from the simplest to the most complex.
Getfit.com has developed the following walking-and-toning workout that gets you limbered up then pumped up. Walking is a great way to lose weight - it's easy on your joints, gets your heart pumping and, when done briskly, is an excellent cardiovascular workout. Coupled with strength training of the major muscle groups you can get an excellent overall workout. Plus, enter now to win free personal training from Getfit.com.
Walking (outdoors)
30 minutes
Description: Walking is one of the oldest, gentlest and most effective ways methods of controlling weight and getting into shape.
Tip: Good shoes are just as important for walking as for running. Good walking shoes will increase the safely and enjoyment of your walk.
Starting position: Wear a good pair of walking shoes and dress appropriately for the weather.
Movement: Start off at an easy pace and work up to a brisk pace.
Key Points: push your pace to challenge yourself but ensure that you are breathing comfortably. Let the arms swing freely as you walk.
Caution: avoid hills or inclines until you can comfortably walk on flat ground for 30 minutes.
Forward bend
2 reps held for 20 seconds
Description: Stretch both your hamstrings and back muscles with this standing stretch.
Tip: as you get to the bottom of the stretch tuck your chin towards your chest in order to stretch the spinal muscles.
Starting Position: Stand with your legs a shoulder width apart.
Movement: Slowly lean forward first at the hips and then at the spine. Keep your legs straight throughout the stretch.
Key Point: Exhale slowly as you stretch down and inhale as you relax the stretch.
Caution: Avoid this stretch if you suffer from lower back pain or are out of shape.
Standing Upper back Stretch
2 reps held for 20 seconds
Description: This is a good stretch for the muscles in and around the shoulder blades
Tip: You can also do this stretch sitting at your desk to relieve the strain of typing.
Starting position: From a standing position interlock your fingers and turn your palms away from you.
Movement: Extend the arms straight out in front of you and reach forwards. Roll your shoulder blades as far forwards as possible and hold for 20 seconds.
Key Point: Squeeze your shoulder blades together as you push your arms out.
Caution: Keep your neck straight and relaxed during this stretch.
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