How Much Walking Will Help You Most?

Walking is a good exercise.

I guess you know that. But do you walk regularly? I mean do you walk as an exercise? If someone has some kind of physical limitation or problem then he/she cannot walk. Otherwise every one of us walks.In fact we need to walk everyday. We walk in home, we walk in road, we walk in shopping mall, we walk in office and so on. This type of walking is of very short period and they doesn’t help our body like walking as exercise does. They do not contribute that much to our body. To get the real health benefits of walking you need to walk for a longer period and at a higher speed and not to mention regularly.
But how much walking is enough for you per day if you walk as an exercise? American College of Sports Medicine (ACSM) and American Heart Association (AHA) released an updated physical activities guideline in 2007. The guideline is updated from its earlier version published in 1995.

This guideline provides an exercise outline for healthy adults to stay healthy and fit and also to be away from chronic diseases. According to this guideline if you are a healthy adult person then moderately intense exercise for 30 minutes is enough for a day.By moderately intense exercises they mean some workout which will do the following two things:

  1. Make your breathing faster but you will be able to take conversation with others and
  2. Make you sweat

But do you have to do this kind of work out 7days/week? According to ACSM and AHA physical activity guideline you should do this type of workout 5 days a week.

So it is clear from this guideline that if you walk as an exercise then you should be¬†walking for at least 30 minutes and 5 days a week. The more the better. And in addition to that you have to be cautious about the speed of your walking. Because if you take a slow speed walk then walking for even 60 minutes won’t be that helpful. So walk at a pace in a way that you sweat and you feel that your heart rate has increased. This kind of walking will help you most.

Make a habit of walking. Keep yourself fit. Achieve fitness to enjoy more happiness in life. Increase your knowledge for a better life.

Speed Endurance Training to Chase Down Your Competitors Like They Were Standing Still

And if you are sick and fatigued of getting passed up every time at the end of your own sprint races you should understand that you now need to start working on your own speed endurance. Working on your own speed endurance is very imperative to your own overall speed. You can have all the quickness in the world but it wouldn’t matter and if you get passed up each and every single time. In fact it can be very embarrassing if you are constantly blasting out the blocks in the lead and then slowly get passed up at the end of the race.

In order to prevent this from happening you must incorporate the proper training program. When you begin to perform your speed endurance training sessions you ought create sure that you are possibly warmed up. A typical warm-up includes running two laps around the track with some dynamic stretches towards the end.

By utilizing the proper warm-up routine you are making sure that you’ll not pull any muscles during practice. Now that your warm-up is out the way you can now begin to focus on your training session. When you first begin your own speed endurance training session you can start off with simple workout such as running four 150 m sprints. In between the sprints you should create sure that you are rested for at least 10 to 15 minutes.

You do not want to start running with ugly form just because you’re worn-out. Try to focus on the quality of your own workouts more than the quantity each and every single time you step on the track.

Looking To Build Up Your Cycling Endurance Training?




Cycling endurance training is one of the best ways to keep yourself in shape for races or just for everyday activities that require amounts of endurance to get you though the day. Even if you are the casual cycling rider or if you get into the big races the routine for cycling endurance training is still the same.


There are a few different techniques for gaining strength and stamina throughout you’re cycling endurance training workout for the day. But if you want to get to the front of the pack and make sure that you will stay there then this will drastically help you improve your stamina levels and power. One of the biggest muscle groups that will be tortured in the races is the legs. And there are lots of different exercises that can be done to help strengthen and build stamina. Some of my favorites are getting creative with the leg squats. If you can do a one legged squat then you’re already doing excellent. For starters just try this one out sit on a chair or raised flat area and extend one leg out then try to stand up without letting the leg touch the ground. As your legs develop your cycling endurance training will get easier as the time goes by.


Other types of squats that I like to alter are the basics but try to do the one mentioned before with ankle weights on. Yes that’s right if you are comfortable with doing a good couple sets normally then set the bar higher and add weight. The reason for this is when you remove the weights you will be able to do these much easier and gain a lot of stamina when there are no weights on your body this will also make your cycling endurance training an easier task as well.


Then its on to the hill climbs, the same thing applies here as you go to climb a hill, but this time try to weigh yourself down a little and see how far you can make it up the hill without changing gears. Once you reach the highest you can go start from the bottom again, repeat and see if you can go further than last time. If you can climb a hill with weight on in your cycling endurance training then you will fly up the hill when the weight is removed.


At the end of the day what is really important is that you stick to a good regime with cycling endurance training and a good Diet as well endurance and strength will follow shortly.

The Proper Nutrition For Bodybuilding

A successful muscle building routine will always need to include a proper Diet. People who lack experience with weight training tend to place a lot of importance on the types of exercises, and the way the exercises are put together in a routine. The reality is that mental focus and discipline, along with awareness about proper nutrition for bodybuilding are far more important elements.

Your body will react to almost any sort of exercise, or repetitive motion by increasing your strength and endurance fairly quickly. However, this will not happen if you don’t apply proper nutrition for bodybuilding success.

If your body is lacking in protein, carbohydrates, water and body fat — your metabolism will not allow your body to go into an anabolic (muscle building state).


The most commonly talked about element of nutrition for bodybuilding: You need to consume approximately 0.5 – 1 grams of protein, per pound of body weight. Whey protein supplements, along with beef, chicken or pork are all great sources of high quality protein.


When your body is lacking in either carbohydrates (carbs) or fat stores, it consumes its muscle tissue to maintain energy levels. How many carbs you should be getting will depend on your metabolism. Many slim people with very little body fat, can consume an endless amount of carbs and never gain fat and may need 4 grams of carbs per pound of body weight in order to build muscle. People with higher body fat will likely only require 1 or 2 grams of carbs per pound of body weight to gain muscle.


There is no reason to focus on proper nutrition for bodybuilding if you’re dehydrated. Your muscles and digestive system need water to get the job done.

Body Fat

If your body fat percentage is low, that means your body isn’t getting enough extra calories to produce fat. While this is desirable for many people, bodybuilding for muscle gain requires your body to be satisfied with the amount of calories you’re consuming, so it can go into an anabolic state.

Endurance Training Secrets

Dr Mel Siff critiques an endurance training article who are allegedly quoting Russian research to support their views – go Mel!

This is an extract from that site:

<The Russian Spetsnaz trainers to prepare their operatives for ultra-distance

physical extremes is the arcane endurance running technology called

?Slavyanskiy Byeg?and the total health system: ?Zdorovye?.

In ?Slavyanskiy Byeg? you will learn to coordinate your Carriage and Gait –

which is the process of integrating movement, alignment, and breathing. You

will learn how to virtually run indefinitely – without discomfort and expending

minimal energy. This running methodic teaches you how to wind your body like a

rubber band driven air-plane, using the ligaments and tendons in your body as

your engine, instead of using your large muscles. This is the most amazing

fitness technology ever to be released! >

*While I fully appreciate a great deal of former soviet strength and sports

training as a result of visiting Russia on a few occasions and collaborating

with some of the scientists from that country, I have always been intrigued

why Russian endurance athletes very rarely have matched the achievement of

endurance athletes from Africa, especially those from Kenya. Their dominance

of endurance running has also been a matter of great interest for some

Russian scientists who have been studying these African endurance masters to

ascertain why the Africans generally are far superior to most Russian

endurance runners, but the reasons for their excellence still remain a matter

of a great deal of speculation.

The remarkable endurance of the Khoi and San (?Bushmen?) peoples in extremely

hot desert conditions with no access to exercise science, special foods or

energy replacement fluids is another case of African folk being remarkably

competent. Herein also lies another fascinating lesson that still has to be

dissected adequately.

While many of the Russian methods of training can be very productive and

effective, would this not seem to indicate that we should be turning to

Africa to learn the greatest secrets of endurance athleticism? Would anyone

like to suggest reasons for why African endurance athletes are currently so

dominant? What secrets could they teach the Russians and indeed, the rest of


Is it due to a state of body, a state of mind, genetics, environment,

national outlook or what? This issue has been the topic of an increasing

amount of research and some popular articles and books have been written on

this subject, but none really has taken us much beyond the theories of

genetic superiority or environmental influences.

The Importance of Strength Training and Speed

strength training is required to help develop a “base” from which an athlete can build upon and become faster. Strength is required before power training and it helps to lay the foundation for overall body conditioning. I have found that strength is the single most dominant factor in predicting and also improving speed. It is not the only factor but it is definitely the main one that can bring about the most significant results.

If you have not performed a regular strength training program before then you need to participate in a general total body program as this will lay the foundation for a more advanced speed program. This article assumes that you have already been involved in a strength training program and are ready to expand into the specifics of training for blazing speed.

There are various types of strength which will help you to understand how to specifically train for your sport of tennis.

Strength-endurance refers to the athlete being able to exert strength over and over many times. If an athlete lacks the ability to continually exert this strength then they will become slower in reacting to a certain situation. The best way to work on strength endurance is by performing circuit training.

Maximum strength refers to being able to exert the maximum force possible in a single contraction or movement. It is this type of strength that plays a significant role in developing that “explosive” component of speed. An athlete can work on this maximum strength by conducting a strength training program.

Elastic strength is a third type which refers to the athlete having the ability to overcome a significant force or resistance with a fast contraction. How does this relate to speed? Well, think about how soccer has become more physical or football with the known amount of sheer strength required to push away from a defender. This can help the athlete to become faster in their response to a situation and get a jump on their opponent. This contributes to an athlete being fast and responsive to a certain situation. An athlete can work on developing elastic strength by working with medicine ball, performing various weight training exercises and a series of plyometric exercises.

Precautions for strength training include conducting a complete “needs analysis” for each individual, avoiding excessive loads on the body, avoiding over training (leads to overuse injuries)and avoiding training errors and using poor technique. Be sure to follow all guidelines and train with a partner if possible (for motivation and for spotting)

Principles of Training include the following: Frequency is how often you workout, intensity is how hard you work out or the effort you put into your work. This is expressed as a percentage of 1RM (maximum repetition). Time is how long you work out for(e.g. 45 minutes).Progression refers to a gradual increase in repetitions, sets, or resistance that allows for adaptational changes. Specificity is about training the body part or system specific to those used in your sport.

If you have access to a gym facility then you can develop a strength training program utilizing the equipment available.For those coaches or athletes who do not have access to a gym, you can design a program using a combination of the exercises included using an athlete’s own body weight for resistance.

Make sure that you include a variety of exercises that cover the lower body, the core and the upper body. Neglecting one area can create imbalances that will likely lead to injury.

How Do We Get Stronger? We get stronger by continually overloading the muscle and forcing it to grow stronger in order to cope with this increased load. When you hear coaches talking about a “maintenance phase” during their competitive season then they are often referring to maintaining the load placed upon the muscles. Whereas as during the pre-season the athletes were constantly striving to increase the loads placed on the muscles.

There are several methods when it comes to basic strength training. These include free weights such as barbells and dumbbells which are common in gyms and homes, using fixed machines such as universal machines, using your own body weight for resistance such as performing push-ups and squats, partner assisted exercises where your partner is the resistance, various forms of circuit training which involves performing a series of pre-defined exercises in rapid succession.

These are methods used for general strength training especially when the athlete lacks the appropriate resources. Our strength training exercises are more specific and cover a variety of methods but all aim to train specifically for the demands of tennis.

Many tennis players have to travel and this is where having the option to perform exercises using your own body weight can come in handy if this is your only option for strength training.

Repetitions – When conducting your initial strength training program for overall body conditioning and preparation for more advanced exercises I want you to work in the 10-12 repetition range. This allows you to develop muscle size and endurance but most of all it doesn’t place too much stress on your body which would likely lead to injury. You should be pushing out that last repetition, if not then increase the weight.

Once you have completed at least six months of a general weight training program then you can move onto the specifics that will really help you to become faster.

To achieve maximal results and adaptations you will want to train in the repetition range of 6-8 repetitions. This will help to achieve maximum strength and muscle growth. Every two to three weeks I want you to include a heavy day in your training which will consist of performing the same exercises but now in the 4-6 repetition range. It is important to perform these fewer repetitions with exercises that you have been doing for a while. This is a gradual progression. These heavy days will really help to overload and stimulate the muscles.

Sets – During your initial general strength training program I want you to perform 3 sets. The goal should be to push out 10-12 repetitions in each of these three sets. Remember that the main goal of a general strength training program is to prepare the body for the more strenuous activities placed upon it in the power and advanced training programs. If you have already been involved in a strength training program then you need to move on to a more intensive strength training program of 3 to 5 sets per exercise (include super sets into your programs)

Rest periods – During your general conditioning phase you will want to only rest for 1-2 minutes between sets.

When you have moved on to the more intensive program you will need to increase your rest periods to at least two to three minutes (due to using heavier weights and performing fewer repetitions). Anything less when maxing out will not allow you to fully recover in order to perform the next set for maximal gains. This increased rest period will allow the muscles to sufficiently replenish their ATP and creatine phosphate stores which will allow you to get better results on your next set.

Many power athletes will require rest periods of greater than 3-5 minutes. This is more specific but I am sure that you will have time restraints with your sessions.

Strength Training Program for Novice Lifters includes using a lighter weight, more repetitions, goal of becoming accustomed to strength training, fewer sets, divide into two sessions (upper body and lower body), conduct each session twice per week = 4 total sessions

Strength Training Program for Advanced and Experienced Lifters includes heavier weight, fewer repetitions, goal is to increase strength, more sets, three distinct sessions allowing for more emphasis on a specific muscle group, minimum of 72 hours rest between same muscles group work out, push out last few repetitions, increase weight if they are too easy!Introduce super sets, complete one heavy training session every three weeks, increase rest period between sets.

With frequency you should try to aim for at least three sessions per week with a minimum of two sessions.

Choice of exercises: To maintain motivation and prevent boredom change the exercises every 4-6 weeks. Refer to the article “Need New Strength Training Exercises to Add Variety to Your Programs?

The choice of exercises may be determined by the equipment available to you. If you have access a gym then they should have all of the required equipment. If not, then choose some of the body-resistance exercises or stability ball exercises.

Include a super-setting program for a 6 week period. Super-setting is where you complete a set with one muscles group and then immediately perform a set with another muscle group. For example: complete one set of dumbbell curls for the biceps and then complete one set of triceps extensions for the opposing triceps.

I strongly believe in keeping the repetition range between 6-8 as anything higher is not “overloading” the muscles. Every 2-3 weeks I want you to include one session of maximum lifting where your repetition range is between 4-6 repetitions. This will help to stimulate the muscles.

Always use a spotter and seek the assistance of a trainer to help you with technique. Remember that this is a general strength training program and change exercises every 4 – 6 weeks for variety and to stimulate muscles. Perform the general program for at least 6 months and allow for 48 to 72 hours rest between workouts. Start with a light weight and then progress to heavier weights and aim for a designated number of repetitions.

Include the following strength and power training exercises in your program for advanced players: BB and DB squats, Snatch Squat, Power Cleans, Bench Press,
Hack Squats, Leg Sled.

Characteristics of Strength Training Programs
Hypertrophy involves concentric and eccentric exercises, multiple sets for each muscle group (greater than 3 sets, short rest periods (less than 2 minutes, repetition range of 6-12, include super setting (same or opposing muscle groups), use a variety of exercises per muscle group, focus on muscle being trained and start with the larger muscle groups first

Power involves multi-joint exercises (power cleans, multiple sets (greater than 4), longer rest periods greater than two minutes (need longer rest periods before next set), repetition range less than 6 per set, very high intensity (maximal effort), choose power exercises specific to the movements used in tennis, perform power exercises early on in a session (work assisting muscle groups second), power is similar to strength but you are adding the time factor, plyo-metrics are exercises where the muscle is contracted eccentrically and then immediately concentrically. Stretch shortening cycle.

Muscular Endurance involves tennis specific exercises, fewer sets (3 or less), moderate rest periods (2-3 minutes between sets), repetition range of 12-18, lower intensity (allows for more repetitions), lighter weights used for more repetitions,

Remember that these are directed towards become a faster athlete. Strength and Power is what is needed for speed. Be aware of your own current fitness status and design a program that suits your needs based on the above principles.

The Importance Of Proper Nutrition For Athletes

One of the most important things that athletes need to know is what they need in regards to nutrition. There are things that are necessary for them to have regularly to maintain the level of competency that they have in regards to the sport that they choose to participate in. Let’s look into the proper nutrition that athletes should have a bit further.

Carbohydrates are very important for athletes to consume. It helps them by providing the energy that they need for their muscles. Starchy foods like potatoes, whole grain breads, rice or pasta are some of the foods that can help athletes get the carbohydrates that they need when they are involved in highly strenuous activities.

Making sure that you eat regularly throughout the day is another thing that is very important when it comes to proper nutrition for athletes. Don’t skip your breakfast. It is very important to have it each and every day. Having been asleep all night puts your body in a state that is similar to fasting as you have not taken any nutrients in during the time that you were asleep. By having a well rounded breakfast it will restore the energy that you need to get your day started off properly.

Make sure that you take in the recommended daily amounts regarding fruits and vegetables every day is another factor in proper nutrition for athletes. The fruits and vegetables that we eat contain antioxidants that are of extreme importance when it comes to protecting yourself from disease. Consuming a broad range of fruits and vegetables is an easy way to do this and is far more beneficial to the body then using supplements.

When it comes to what to eat at the time of the big game or event that you are participating in it is very important to make sure that you eat something that is high in protein and carbohydrates. By doing this it will help to avoid any possibility of muscle breakdown that can occur. Also drink lots of water. When you exercise you will be losing a lot of the water that is in your body through the sweating that you will be doing.

There are many ways to ensure that you are getting the proper nutrition that you need as an athlete. By using the guidelines that have been established throughout the years is an easy place to start. From there make the choices that you make smarter. Simple examples would be lean meat, skinless chicken, whole grain breads and other foods that are proven to be healthier for any person.

Proper nutrition for athletes does not need to be difficult. It is common sense more than anything else that is necessary. By following some of the tips that are above you will undoubtedly notice a difference in the way that you feel.

3 Tips on Proper Nutrition for Building Muscles and Losing Fat

No matter how hard you try in the gym, you won’t see much result unless you combine your workouts with a well thought out nutrition plan. Without proper nutrition for building muscles and losing fat your body will always be lacking the balance and energy to complement your training efforts.

The good news is that the same rules apply to both muscle gain and fat loss nutrition planning, and that these rules are actually quite simple to follow. You will instantly notice an improvement in your mental capacity and focus, as well as an increase in your energy levels and workout recovery times.

1. Meal Partitioning

Increase the number of meals per day, but make them smaller and focused on what food they contain. Fruits, lean protein, vegetables and whole foods should always form up the main ingredients of each meal. You must instill some self-discipline here and get rid of high-calorie, high-fat and high-sugar foods.

If you’re serious about losing fat while maintaining high energy resources for your workouts, you can’t have things like chocolate bars, cookies, pies, ice cream, fried foods, etc. in your menu. Definitely not often anyway.

I know it’s impossible to completely change your eating habits, but you need to start making changes today and be consistent and focused. By taking small steps in eliminating bad foods and adding good ones, you will achieve the necessary nutrition levels in a rather short period of time.

2. Drinking Water

It goes without saying that hydration is crucial, not only for preserving life altogether, but for allowing your body to function at its best. While the minimum intake should be at about 2 liters a day, nutrition specialists suggest at least 3 liters of water. This is quite true when you’re working out to build muscle and lose fat as it helps your system to get rid of toxins more easily.

Calories that come from drinks such as soda, alcohol or beverages containing sugar are working against you, so replace the regular consumption of those with a glass of water. Don’t think much about it and you can easily do it. You’ll be glad you did later.

3. Creating a Nutrition Plan

You need to make a plan. Period. Going from meal to meal without having a clear idea what you should consume is not going to take you far. Nor will going into the grocery store and trying to figure out what to buy in the last minute. Unless you’re experienced and have been following a plan for months or years, you will miss out on important ingredients, as well as end up buying something you shouldn’t.

Plan with your daily schedule in mind. It’s not feasible to cancel a lunch meeting or a business trip just to eat healthy, so make sure to point these out in your plan and prepare some whole food sandwiches or try to figure out in advance what foods to order in that restaurant, such that you don’t have to break out of your nutrition targets.

Make a grocery shop list and stick to it. It will save you a lot of time and help you avoid mistakes, as well as keep those tempting candies and other treats out of your house. That way you can focus on following your nutrition plan to the optimum. Try to prepare as many ingredients and meal prerequisites so when it comes to making the actual meal you can have it ready in no time.

While a lot more can be said on the topic, I can guarantee you that just by following these 3 simple tips on proper nutrition for building muscles and losing fat you will experience noticeable results right from the start. Don’t be surprised if you begin losing a pound or more per week just from having the correct nutrition alone.