All exercises are good, but when talking specifically for weight loss, it's really hard to beat Brisk Walking. This activity will melt away the pounds, tone your flabby bits and leave you on an emotional high. It is one of the most efficient ways to burn calories and get fit without restricting your diet or enrolling into any fitness club. Scientists at the University of Pittsburgh recently revealed that overweight people who walked briskly for around 30-60 mins a day lost weight even without much change in their other lifestyle habits.Not only this, another American study highlighted that people who walked for at least 4 hours a week gained approximately 9 pounds lesser weight in comparison to other couch potatoes as they get older.Benefits of Brisk WalkingSome of the major benefits of including this activity in your daily workout regime are highlighted as under:-1. It works even when you’re at restHigh-intensity workouts like brisk walking stimulates effective "after-burn" in comparison to low-intensity workouts. Even if you compare brisk walking with other exercises, it has been highlighted that by certain studies that it (brisk walking) will lead to greater weight loss, most likely because your resting energy expenditure stays elevated even after you are done. Not only this, certain comparison studies have shown that brisk walking leads to 90% more calorie burnout in comparions to the calories burned through weight lifting!2. Keeps you dedicated towards your goalsThe simple rule of exercising is that if you don’t enjoy it, you won’t stick to it. It has been highlighted by certain studies that brisk walking can actually get you high. There is a clear linkage between moderate to intense exercise and morphine-like brain chemicals called endocannabinoids, which suggest endorphins alone aren’t responsible for the occasional flood of euphoria that rushes over you during a hard run. That happy sensation you had after your last race makes you want to go for another, right?3. Time-efficient and convenientYou can do it alone. You can do it almost anywhere. You don’t need any equipment beyond a pair of running shoes. These are some of the reasons, brisk walking is the best workout for weight loss - it’s cheap, it’s accessible, and there are fewer barriers to block your workout regime!How Long Should You Walk Each Day to Lose Weight?On an average basis, an individual should walk at least 10,000 steps (about 5 miles) in a day to stay healthy and about 16,000 steps to lose weight. Normally a person walks about 4500 steps daily for his regular chores. It is suggested to increase your walk timing by 5 minutes every 2 weeks. If you follow this workout plan religiously, in just 3 months the results will speak for themselves.Types of WalkingIf you are bored of your daily walking schedules or patterns, how about experimenting with some new ways of walking:-1.Nordic walkingThis type of walking uses ski-like poles. John Pocari, a professor from the University of Wisconsin, studied the benefits of walking with ski-like poles forces people to pick up their pace and work harder without realizing it.2. Mall walkingAlso known as "mallercise" in U.S., this type of walking was derived by the doctors who encouraged cardiac patients to incorporate indoor walking in shopping malls to hasten their rehab.3. TreadmillsTreadmills are softer and have easier terrain, which makes them a good choice for walking as they are less strenuous than the hard road. It is really suitable for people with terrain and back problems. For better results set them on a slightly incline level.Thus, it is clear that brisk walking is an effective way to lose weight and you must include it in your daily routine to see quick results of your efforts!...
A few years back, Nike & Apple collaborated for their product Nike+ iPod sensor to track your run mileage and pace, which was one of its kind! Over the time, since that apparatus came out, there are many new fitness-tracking devices like Vivofit, Forerunner, FuelBand, UP band, Fitbit & more. There are devices that count our steps, tell us how far or fast we run, assess our sleep & also measure heart rate. Now everyone can track not only how many calories we take in, but how many we burn each day as well, which was earlier accessible only to athletes through the assistance of coaches.Considering the increasing usage patterns & dependence, the question arises: Are fitness gadgets & devices actually any good for weight loss? The answer to this question is very subjective and depends on the usage patterns of the technology. The collected stats can help in highlighting your weak spots and working upon them can help you get healthier, but getting bogged down with it has many negative effects, too.THE GOOD1. The power of knowledge -A strong plan is a must-have to win & achieve goals! To achieve goals, you must reduce the gap between where you are & where you want to be! Fitness tracking gadgets provide a ballpark range of daily activities and maintain its log, which ultimately helps in achieving the plans!2. Actual visible results -Compiling data sheds light on the big picture. Sometimes we need a reminder of just how active we are or are not. This makes a major impact on the outcomes of efforts in terms of results!3. Accountability -In words of Mark Twain there are 3 types of lies - lies, damned lies, & statistics. That said, it's hard to argue with the numbers when you wear a gadget. The only way to hit your target numbers is to earn & work for it. If you need that extra little push in getting active, this is something you can look up to!THE BAD1. Accuracy - In my research, I have found out that there are many people who have pointed out towards the disparities of data across devices, this begs the question of how accurate any of the devices are?2. Not able to measure variations - Apparently skating, skiing, and gliding are hard to measure on these devices, which reduces its usage scope!3. Science v/s humans - Too much dependence on analysis & numbers can distract the emotional construct of your behavioural patterns. In short, you must be careful with a fitness tracking wearable that it doesn't become your central focus.Conclusion: The Bottom LineWhen it comes down to the question of whether you should buy/use a fitness device, I'd say it depends on your fitness journey. You certainly have to know where you are and where you're going in order to achieve goals, for which, a fitness device can give you much needed baseline. On the other part considering the cost-benefit analysis, you have to to wonder if $100-$150 is worth it in the long run?As per my opinion, these devices feel more like a short-term aid versus something that helps make long-term lifestyle change. A tracker may help you to get excited about moving more, but the question remains, will it help you stay excited in the long run? Ultimately, all that matters when it comes to fitness is developing genuine motivation & dedication. As for now, I would like to conclude by saying that, currently I like my fitness device a lot, but I doubt I'll be wearing it 2 months down the lane. The novelty simply wears off!...
The simplest way to reach your fitness goals is to increase your daily step count. It’s a great way to get you moving more often to spark up or resume an exercise habit. Even if you have been exercising routinely for years, it may not be enough to combat the ill effects of hours of sitting. That’s why adding more steps to your day is not only beneficial for your waistline but also for your overall health - lowering the risk of high blood pressure, heart disease, diabetes, etc. Yes, we know that walking is not a major calorie burner, (only 100 calories per mile) but working on mileage can really help in making a big difference in your weight control. A research conducted at Harvard Health Watch (2009) highlighted that individuals who walked regularly gained significantly less weight than those who didn’t.You must have heard that every individual should walk at least 10,000 steps a day, but this is not applicable to everyone as everybody's daily activity level is different. UK’s National Health Service highlighted that an average British adult walks between 3,000–4,000 steps a day. Suddenly jumping from 3,000–4,000 steps to 10,000 could be overwhelming for both your body and schedule. Today we have got some simple tips, which will help you in breaking down your goals in smaller and more manageable ones. Follow these tips and aim to add about 500 steps a day, which will eventually lead your way up to 10,000 daily steps!a) Walk RemindersThere's no need to fit in all you steps in a single go. To gain more benefits and squeeze in more steps it is better that you spread them out throughout the day. If you often get stuck in work, try setting a reminder for every hour, and spend 10-15 minutes walking. If you’re able to repeat this five times a day, you may reach your 10,000 step goal before you leave work!b) Walking BuddyA good idea to spend some time with you family and also squeeze in some steps would be to go for a post dinner stroll with your family. Also, you can spend some time with your friends in the morning by going for a power walk with them. Sharing your steps with someone else is a great way to stay accountable and stick to your daily goal of walking more.c) Opt for Indoor WalkingIt becomes difficult to fit it the extra steps, in case you get free for walking only at odd hours. The great news is there are plenty of indoor walking DVDs. These DVDs allows you to mix and match your miles to create your own personal walking plan every day. This is a simple yet great trick to have more daily steps.d) Walk while you TalkMake a simple rule - every time you talk on you phone, you will walk. Whether you are in your office or at home, simply pace around your location. Turning every phone conversation into a walking one can increase your daily step count almost effortlessly.e) Say No to ConvenienceYou must have heard about taking the stairs instead of elevators or parking far away from stores while you go shopping, but the concern is how often often do we actually do it? Sure, it’s more convenient to use the closer parking spot and to take the elevator, but don't forget that just a little more effort into your routine will actually help you in reaching your daily step goals....
No fitness gadget proves to be as helpful in weight loss as the old-fashioned and traditional walking does! Walking is a great way to lose weight and in particular body fat. Walking/Running as an activity falls under the category of aerobic exercise as it:A. Increases the heart rateB. Increases the rate of breathing and thus the amount of oxygen transported to the musclesYou must have constantly heard that a person should walk about 10,000 steps (5miles) in a day to lose weight and improve his overall health. But is this number really magical with visible results or is it just a hype? To get to the core of this, we explored the results of varied studies that have been conducted in this respect and got to the following conclusion:-Basically, the popularity of the concept of walking 10,000 steps in a day was originated in Japan. There was no scientific authenticity of the number, but over the time it has proved be a strong indicator of an individual's activity level throughout the day. Today, the World Health Organization (WHO), US Centre for Disease Control, US Surgeon General, American Heart Foundation, US Department of Health & Human Services, and the National Heart Foundation of Australia all recommend that an individual should take 10,000 steps a day(a realistic goal that is achievable by people of all shapes, sizes and ages) to improve their health and reduce the risk of disease.An inactive person takes around 3,000 steps in their daily household chores. Unless you have an active job, it would be really difficult to log 10,000 steps just with daily activity. Ten thousand steps is approximately five miles of walking during the day. Most people achieve it by engaging themselves in sustained walks or runs. Along with this, some additional benefits of walking 10,000 steps in a day include – reducing the risk for diseases, lower BMI, reduced waist size, increased energy, and less risk for Type II diabetes and heart disease. Not only this, a recent study of the 10,000 steps a day method reported conclusive health benefits.Use Pedometer for better resultsThe total number of calories burnt while walking is directly proportional to your weight and the speed of motion. Till now your the success of your weight loss journey was measured using scales, or by a measurement tape. It's high time to have a personal trainer with no heavy costs attached – Pedometer, which is an amazing tool that can measure your daily activity, and give instant feedback.James Hill, PhD, a well-respected obesity researcher, and co-founder of the National Weight Control Registry (NWCR) says that, “You don't need to run marathons to control your weight, just strap on a pedometer and lace up a pair of sneakers and put one foot in front of the other.”A pedometer helps in estimating your steps and associated calories burnt. Also, you can use the following pedometer-calorie calculator to estimate the number of calories burnt. All you need to know is your approximate steps per mile. For a broader outlook, each 2,000-2,500 steps is about a mile. Walking a mile burns about 80 calories for a 150-pound person. Taking your weight as the base, walking 10,000 steps on an average, burns between 250 - 600 calories. If you walk 10,000 steps per day you will be able to lose your weight in a proportional manner.Tips for a Newbie1. Give your body and mind time for perfect adjustment and also set realistic step goals.2. Don't forget that to achieve permanent weight loss – the three vital keys are - consistency, patience, and time.3. Also, don’t over do it in the beginning, maintain consistency in your actions. Most of us approach exercise or diets like a bull in a china shop, all Gung-Ho for the first couple of weeks and then disaster strikes.Easily complete the 10,000 steps in a day challengeThere are many ways to increase your daily steps. Use your imagination and come up with your own list. For starting following tips can be highly beneficial:1. Plugin you ear pods, play your favorite music and go for a walk/run! This will not only help you complete your daily step goal, but will also destress you!2. Take a walk with your spouse, child, or friend3. Walk the dog4. Use the stairs instead of the elevator5. Park farther from the store6. Better yet, walk to the store7. Get up to change the channel8. Window shop9. Plan a walking meeting10. Walk over to visit a neighbor11. Get outside to walk around the garden or do a little weedingWalking is an excellent and healthy way to lose weight. Combine your walking habit with strength training workouts and you will be able to build muscle content, which burns calories at a higher rate than fat, even while you’re resting. The entire weight loss regime with a walk is quite simple: Move more, eat a little less! Walk 10,000 steps a day and trim your portions by a quarter and you will surely lose weight....
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