WEIGHT LOSS EXERCISES

EURO WALKING

Information: weight loss exercises. According to the recent European Fitness Survey walking is the most popular physical activity in Europe. Thirty-one percent of adults reported that they regularly walked uninterruptedly for 30 minutes or more weekly.

Walking seems to be widely accepted throughout society since there were no differences in participation rates according to level of education.

Older people (55 years +), both men and women, reported walking more often than younger people. However, 31% of the Europeans surveyed reported doing no physical activity. The average figures alone are misleading, since there were big differences between the participating countries.

For example in Finland, which is a high physical activity country, 68% of adults reported walking regularly every week and only 8% of adults were totally inactive. Sweden and Ireland also emerged as very active walking nations. In Portugal only 20% of adults reported walking regularly every week and 60% were classified as inactive. Italy, the Netherlands, Greece and Germany were also among the least active walking countries.

Walking As Physical Activity

Walking is an ideal form of physical activity for the majority of middle-aged and older people. It has been a popular issue in physiological and medical research for the past twenty years.

Active research has increased our understanding of the benefits of these low intensity type of activities for improved health and physical fitness, especially for the least fit individuals.

Walking is a rhythmic, aerobic activity involving large groups of muscles that confers several benefits for fitness and health with minimal adverse effects. However, as an exercise mode, walking has been rather underestimated.

A reason for this may be that it is "too" natural and easy compared to other modes of physical activity and thus not so appealing or glamorous.

From Jogging Enthusiasm To Walking Boom

Jogging was a very popular exercise at 1970s. However, originating in the US, a walking boom started in the beginning of 1980s, since when several variations of this exercise mode have been introduced around the world.

Pace walking is a walking pattern where the pace varies from slow to fast, as in the interval type of training.

Power walking has been developed to increase the intensity of walking by adding weights to the hands, wrists, ankles, and torso. Arms are kept at a 90-degree angle.

"Fitness walking" and "Health walking" both refer to walking programs designed to enhance fitness or health.

Mall walking is a social walking program done indoors, typically in huge shopping malls. In additional to stable weather conditions other enticements to go mall walking include interesting store displays to look at, plenty companions, and a dry, level surface.

Nordic walking is the latest innovation and originated in Finland. This walking exercise uses light-weight walking poles, similar to those used in cross-country skiing, to balance and make walking a more effective total body activity.

The physiological strain is 10-30 percent greater when walking with poles than walking without poles at the same speed. The perceived exertion or strain in walking with poles seems to be less than the true physiological strain. "Snow shoe walking" with poles is a popular alternative for those willing to exercise in a wild natural surroundings during winter time.

Regular commuting to work on foot has been shown to sustain and improve aerobic fitness in adults. The cardio-respiratory strain corresponds to 50% of maximal aerobic power. Despite its relatively low intensity the regularity of the activity results positive fitness and health changes. Commuting on foot is most feasible at distances of less than 3-5 kilometers.

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