Benefits of Running

When running at identical speeds, a trained distance runner runs at a lower percentage of aerobic capacity than an untrained athlete does, even though the oxygen uptake during the run will be similar for both athletes.

The demarcation between running and jogging depends on the individual’s level of fitness. Independent of fitness it becomes far more economical from an energy viewpoint to change from walking to running when your speed exceeds 8km/hr (5 mph). Above 8km/hr the oxygen intake for a walker exceeds the oxygen intake of a runner. At 10km the walker’s oxygen (O2) uptake is 40 ml/kg/min compared to 35 ml/kg/min for the runner.

Benefits of Running

When running at identical speeds, a trained distance runner runs at a lower percentage of aerobic capacity than an untrained athlete does, even though the oxygen uptake during the run will be similar for both athletes. 
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The demarcation between running and jogging depends on the individual’s level of fitness. Independent of fitness it becomes far more economical from an energy viewpoint to change from walking to running when your speed exceeds 8km/hr (5 mph). Above 8km/hr the oxygen intake for a walker exceeds the oxygen intake of a runner. At 10km the walker’s oxygen (O2) uptake is 40 ml/kg/min compared to 35 ml/kg/min for the runner.

Body mass can predict energy expenditure with reasonable accuracy when running on a firm level surface (road, track or grass). The amount of calories required to run 1 km equals your weight in kg – a runner of 78 kg will burn 78 Calories/km. This amounts to 15.6 liters of oxygen (O2) consumed per kilometer (1 liter of O2 = 5 Calories)

The following table provides the amount of calories you will burn per minute for ranges of body mass (weight) and speed when you run on a firm level surface (road, track or grass).

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Speed Body Mass (Kg)
km/hr 55 65 75 85 95
8 7.1 8.3 9.4 10.7 11.8
9 8.1 9.8 11.0 12.6 14.4
10 9.1 10.8 12.2 13.6 15.3
11 10.2 11.8 13.1 14.7 16.6
12 11.2 12.8 14.1 15.6 17.6
13 12.1 13.8 15.0 17.0 18.9
14 13.3 15.0 16.1 17.9 19.9
15 14.3 15.9 17.0 18.8 20.8
16 15.4 17.0 18.1 19.9 21.9

Abdominal exercises to weight loss

Burning fat should be the main purpose of the best abdominal exercise and the most effective activities for burning fat directly are aerobically based exercises like swimming, rowing or brisk walking. These exercises not only help burn fat directly from fat cells but also burn many more calories than doing 200 sit ups.

abdominal exercises to remain slim and trim and also lose weight

The following are the exercises for the reduction of abdominal fat which is the most tough one to reduces and is a major source of over weight. Flat abdomen automatically means that you keep you weight in control and live an active life. [hana-code-insert name=’rectangle’ /]Excess fat in body start showing up on the abdomen in men in general and on the hips and buttocks in women to start with and expanding to other parts of the body gradually.

The main reason for this is the abdomen muscles are least put to use during our modern daily routines.

The function of the abdominal muscles is to make our upper body straight while walking or sitting. As we normally have a sitting job and our back rests on the back support of chairs, our abdominal muscles are also put to rest and start accumulating fat above them.

Burning fat should be the main purpose of the best abdominal exercise and the most effective activities for burning fat directly are aerobically based exercises like swimming, rowing or brisk walking. These exercises not only help burn fat directly from fat cells but also burn many more calories than doing 200 sit ups.

The following are the most popular abdominal exercises

Double Leg Lifts

Lie down on your back, with your hands placed under your butt, with the palms facing the floor. Then, contracting your lower abdominal muscles, and tightening the muscles of your legs, lift them straight up vertically, and hold them there for a few seconds. Then lower them down until they are a few inches off the floor, and hold it there again for a few seconds. Repeat 5-8 times to begin with. Later, as you feel your abs getting stronger, increase the reps to 15-20 times. Then, as you get even stronger, you can lift your head and shoulders off the floor while performing the leg lifts.

Alternating Leg Walks

Begin by lying on your back, placing your hands under your butt, and take a few deep breaths. Then, contract the lower ab muscles and lift your right leg up slowly, until it is 90 degrees to your body. The, equally slowly, lower it back down, until it is a few inches off the floor, while simultaneously raising your left leg. Keep lifting your legs alternatively about 8-10 times to begin with. Later, as your abs become stronger, you can increase the count to 15-20 times. And, as in the previous one, lift your head and shoulders off the floor while performing the exercise.

Double Leg Reverse Crunches

Lie down on your back, with your hands under your butt. Lift both your legs up until they are in a vertical position. Now bend your legs at the knees, so that the lower part is parallel to the floor. Then, contracting your lower abs, and maintaining your bent knees, gradually lower your legs until the soles of your feet are just a couple of inches off the floor. Keep your abs contracted and hold this position for a few seconds. Then increasing the contraction in your abs, lift your knees up again, bringing them towards your chest. This is a somewhat challenging exercise, so begin by doing just 3-5 reps. Later, as you feel yourself getting stronger, increase the reps gradually, until you can do 15-20 reps.

Scissors

Lying on your back, with your hands under your butt, contract your lower abs and tighten your leg muscles and lift both your legs up, until they are about two feet off the floor. Now, without bending the knees, get your right leg across your left leg, so that both legs are crossed. Then open your legs out, and close them again, reversing the positions of the legs. Keep repeating this scissoring action, keeping your lower abs contracted, about 8-10 times, to start with. Then, increase that to 15-20 reps as you get stronger.

Double Leg Circles

Lie down on your back, with your hands under your butt. Then, contracting your lower abs, lift both legs a few inches off the floor. Now, rotate both legs together in circles. Make 5 circles in a clockwise direction. Then lower the legs to the floor, and relax for a few seconds. Then repeat the exercise with 5 anticlockwise circles. You can increase the number of circles to 10-15 as you get stronger.

Note

It is essential to do these exercises slowly

If you do them too fast, momentum kicks in, and the exercises become ineffective. As is evident, all these exercises require you to place your hands under your butt. This is important for avoiding lower back stress. You don’t want to end up developing lower back pain while getting those washboard-flat abs.

Home use fitness equipment

The market for home-based fitness equipments is pretty large. The allure of being able to get rid of fat at the comfort of home is so attractive that people are flocking in hordes in order to grab a couple of cool exercise machines. Going by the market demand, one would wonder why so few people actually manage to loss weight successfully.

fitness equipment to loose weight at home

The market for home-based fitness equipments is pretty large. The allure of being able to get rid of fat at the comfort of home is so attractive that people are flocking in hordes in order to grab a couple of cool exercise machines. Going by the market demand, one would wonder why so few people actually manage to loss weight successfully.
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You see, buying a fitness machine is one thing, and losing weight quite another. You may have the latest and best exercise machine at your home, but unless you really workout with it, you won’t loss weight. According to the market researchers, less than half of those frenzy buyers of exercise equipments actually use it.

Unless you are 100% sure that you are going to use the exercise equipment you want to buy, don’t buy it and invest your money somewhere else.

So the first step is to make sure that you are really ready, both physically and mentally, for working out using home exercise equipments, and for that, you need to prove it to yourself that you are really ready, again both physically and mentally, to lead an active lifestyle.

Scientists believe it takes 21 successive days of acting in a desired way to create a new habit. Do the lose weight exercises for one month continuously. If you are able to do so then you are determined to lose weight and  you will not waste money by not using the exercise equipment.

Health clubs and gyms are great choices and offer a social environment and inspiration. However the time wasted driving to the club or waiting in line for equipment, or the recurring membership fees may be costs you can avoid by exercising at home.

Exercising at home is convenient because you can do it on your own time, anytime you like.

Try Before You Buy

Many options are available when you are ready to buy home exercise equipment. Take your time, shop around, and think carefully about what best meets your needs. Never buy exercise equipment on impulse. In fact, you should try out any equipment (wearing exercise clothes) at least several times before you buy.

these are the two common home exercise equipment.

Treadmill

For walkers and runners a treadmill is a logical choice. Smooth treadmills are the most efficient equipment to burn calories and lose weight; that is why they are the most popular.

Elliptical Cross Trainers

Elliptical trainers offer a no-impact workout that exercises numerous muscle groups. This is more useful for people having knee joint pains, old age people as this is a non impact exercise equipment which is completely safe from any kind of impact leading to injury.

Exercise Bike