Saturday, January 12, 2008

Fitness without having to Gym it

Fitness without having to Gym it


MOST PEOPLE wouldn't mind losing a few extra pounds, but have no desire to be locked into a regimented exercise and eating plan. Fortunately, you don't have to adhere to a structured workout programme or continually diet in order to help keep weight under control. The key to burning more calories is having a speedier metabolism, which can be accomplished in a number of ways. Metabolism starters Some of the easiest ways to rev up your metabolism include:


Finding subtle ways to be more active. Most experts agree that for good health, adults should strive for at least 30 minutes of moderate intensity physical activity nearly every day. Luckily, this amount can be accomplished in many simple ways, and whatever daily tasks need to be performed, you can get more calorie burn from each one.


Gardening burns a large number of calories if done without a lot of convenience gadgets, because it requires use of all of the major muscle groups. These days, however, with riding mowers, leaf blowers and weed whackers, much less exertion is needed to get the job done. Whenever possible, think about going back to the old-fashioned way of doing things, even if just once in a while.


Everyday chores around the house burn a significant number of calories. Washing windows, mopping, sweeping, dusting and making beds all count toward fulfilling daily exercise requirements. In just 30 minutes, a 135-pound person can burn 129 calories by scrubbing the floor, or burn 112 sweeping, 85 dusting, 102 washing windows or 119 vacuuming. Higher body weights burn a greater number of calories per minute. Beating the cycle Unmotivated or too tired to be active? Truth is, lack of activity increases fatigue, while activity is an energy booster. The human body was designed for movement. With proper amounts of exercise, the mind, body and spirit are in far better balance, making it much easier to be productive and enjoy life. Without it, stress levels rise, which typically lead to moodiness, feelings of apathy and tiredness.


Basically, the more you find yourself sitting during the day, the more your body needs activity to be healthy. Even if you have a desk job, once an hour or so get up and stretch. Strengthen leg muscles by practicing a few simple squats, getting up from your chair and sitting down again without using the armrests.


To strengthen the midsection, when seated, lean back, keeping both feet on the floor until you feel your ab muscles tighten. To strengthen the upper body, hold onto the armrests of your chair and try pushing yourself up without use of your legs. Get on your feet Walking is by far one of the easiest ways to speed the metabolism and lose unwanted pounds and inches. When at work, use break times to get out and take mini walks. Three 10-minute walks during the day is doable for most people, even with demanding schedules. For a 155-pound person, 30 minutes of walking burns an average of 150 calories. Pumping the arms as you walk burns even more.


Walking is ideal because it requires no equipment, costs nothing, and is safe and fun. If you are already a walker, avoid getting stuck doing the same route, same number of minutes, same pace or same number of days per week. The body adjusts quickly to walking because it is such a natural activity. In order to increase fitness, strength and relieve potential boredom from doing the same thing over and over again, try taking a different route next time you head out, or increase duration, speed or frequency. Stair climbing Take the stairs every chance you get. We all know that taking the stairs instead of using an escalator or elevator increases calorie expenditure, but you can also get nearly twice the calorie burn by taking steps two at a time as you climb instead of single steps.



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