WEIGHT LOSS EXERCISES

WALKING FOR FITNESS

Information: weight loss exercises. Walking is a dynamic, endurance-type of activity, which for the most part improves aerobic fitness.

Maximal aerobic power, VO2max, is a measure of aerobic fitness and corresponds to body's capacity to engage in everyday bodily work and movement without becoming unduly fatigued or otherwise uncomfortable.

Physical activity increases and inactivity decreases aerobic fitness. The training response depends mainly on the exercise dose: duration, frequency, and intensity.

However, some individual factors affect on fitness improvement. The least fit individuals usually gain most.

Fitness is also partly inherited. For the most active healthy individuals, exercise at an intensity of 60% or more of maximal aerobic power, or about 70% of maximal heart rate will stimulate cardiovascular training response.

Brisk walking, at a pace of 6-6,5 km/h, can bring the heart rate into optimal training intensity (about 70% or more of max heart rate) in most adults.

Walking is at least moderate intensity exercise for many people, and regular, brisk or fast walking has been found to improve the fitness of men and women in controlled trials.

For example, a 3- month walking program (60 min, 4 times a week at an intensity of 75-80% of maximal heart rate, 140 bpm) increased maximal aerobic power in middle-aged adults by 14 %.

An improvement in fitness can also be achieved if the exercise is divided into shorter sessions.

For example, studies have shown that brisk walking done in either three 10 min bouts or a single 30 min session, have resulted in similar improvements in fitness.

WEIGHT LOSS PROGRAMS SHOPPING