Does Lemon Water Help With Weight Loss : Is Walking Enough?

Legs on foot, arms pumping, I am rushing a long corridor at the Cooper Institute of Aerobics Research in Dallas, next to the exercise scientist Andrea Dunn, PhD. Your studies have helped More than just one way to get there there; She and her colleagues rose him to a reputable form of exercise.

Today, Dunn agreed to show me how fast it should be a walk to count as a workout. I am hoping that in the process it also helps solve a growing debate in the field of exercise research: how difficult and how long do you need to work to stay healthy? The answer is still controversial. But the new research is beginning to provide a clearer image.

Quick walk won the status of exercise after a study by the Cooper 1989 Cooper Institute has come to a surprising discovery: that people who were only moderately fit were significantly less likely to die from heart disease than Those who never left the sofa. It is true that people who were super adjusted had lower mortality rates. But all his extra work won only a modest advantage - 10% to 15% - on the moderately suitable group. The study, which followed about 13,000 men and women for more than eight years, was published on November 3, 1989, issue of the American Medical Association magazine.

Incline Walking Fat Loss - Is Walking Enough?

Beginning of one era The study of Cooper, and others that followed, deeply changed the thought of many researchers. Many sporting scientists have come to believe that moderately intense physical activities such as hiking, gardening or cleaning house - call for "exercise lite" - could provide most of the health benefits of the most conventional exercise. To lead the author Steven Blair, PhD, and his colleagues, this meant that, instead of urging people to strive for exercise levels that most of them would never get, health professionals can urge their patients to get involved in Types of exercises that could actually get out and do.

Even the US General Surgeon has joined the classifications, issuing guidelines that encourage Americans to engage in "a minimum of 30 minutes of moderate intensity physical activity (eg rapid walk) in most, If not all, days of the week. " The era of "Lite Exercise" began.

Hiking shoes has become anger. A magazine called walk was born. And hoofing through the neighborhood has become the exercise of choice for many active Americans.

Not just a walk in the park But a decade after the famous launch of the study, some researchers argue that we have sold an account of goods. "Exercise Lite is to exercise what the beer Lite is for beer. It's a beautiful thing," says Paul Williams, PhD, an exercise scientist from the Lawrence Berkeley Life Sciences Division in California. "The Exercise Lite has given many Americans a false feeling that a tour of the neighborhood is all you need to stay healthy. Instead of pushing people to be more active, it is an excuse to do as little as possible."

A recent study, appearing in the weekly review of mortality and morbidity of June 30, offers some support for the contention of Williams. The researchers surveyed people who walked into exercise and found that only 26% approached quickly to reach the "moderate intensity level" recommended by the General of U.S. Surgeon. In addition, a mere 34% traveled at four times or another week.

Williams studies in Lawrence Berkeley Laboratory suggest that real health payoff comes to exercisers who accumulate the intensity and duration of a workout. In continuous surveys with 55,000 corridors from across the country, Williams discovered that more miles corridors cover - up to a rigorous 40 miles a week - the lower the risk of heart disease.

"The more exercise you make, and the more vigorous it is, the more you benefit," says Williams, whose discoveries were published in the edition of internal medicine files.

How difficult is it difficult? How strenuous should be exercised? How long is the ideal exercise session? And how many minutes of exercise should we strive for each week?

This is still object of intense debate. But two new studies should help provide better guidelines. Defenders of Lite Exercise argue a lot that you can add 3 or 4 shorter sessions of 10 or 15 minutes of activity and get the same benefits as sustained time training - and it looks like they are right. In a study published in the September issue of circulation, the researchers surveyed more than 7,000 men. Those who said they normally worked in several short sessions of about 15 minutes were evaluated as being as healthy as those who did their exercise on a long session.

What seemed to import, the study found, it was like the people vigorously exercised and the total amount of time they have been doing. Therefore, anyone who wants to reduce the risk of heart disease may need to meet the general surgeon's recommendation to exercise a minimum of 30 minutes to a moderate intensity for at least four days of the week, in any cumulative combination.

Catch the rhythm If you are a lounge lizard whose exercise idea is to get the remote control, walk a little every day will make you healthier and will increase your chances of living a long life. But do not think you can shuffle and call exercise.

"When we say adventures, we want to say quickly," says Andrea Dunn, her arms bombing as she accumulates the hallway as she hurried to accompany me. "We're talking about walking fast enough to cover at least three miles and half an hour. A quick walk is the way you would walk if you were running to get a bus or to get in the cold. You're walking fast. . enough for you to begin to feel rolled up. "

If the walk is your exercise of choice, Dunn recommends to map a course of a mile. (You can drive the route in your car using the odometer or walk around a lane at the local school.) Then spray yourself as you walk a mile. If you cover the distance in 15 minutes or less, you are walking quickly. "Believe me, we're not talking about strolling down Boulevard," says Dunn, just a little curled up. "And we're not talking about stopping to smell the roses."

Peter Jaret, a freelancer writer based in Petaluma, California, wrote for health, hippocrates and many other national publications. It is a contribution editor for WebMD.

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Weight Loss, Exercise, Fitness: Is Walking Enough? - Incline Walking Fat Loss

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