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13.06.2014
If you maintain a regular hiking program you’ll not only feel great when you hit the trail but you’ll enjoy optimum fitness. To kick-start your hiking program, carve out at least 30 minutes three to four days per week for hiking. New studies show that walking or hiking for an hour a day, five days a week, can cut a person’s risk of stroke in half. Consistent aerobic exercise, hiking included, helps increase your HDL levels, the good cholesterol, and lowers your triglyceride and LDL cholesterol levels; the harmful components.
On downhill stretches of any duration, lengthen the poles somewhat and plant the poles out in front of you.
For example, on a late afternoon jaunt at Saguaro National Park in Tucson, one can admire the view.
As you gaze at towering saguaros, lush green desert and the beautiful sky island mountain ranges in the distance, you will understand what hiking is all about and why it is good for the soul! While hiking alone is a spiritually renewing and enjoyable experience, trekking can be as social as you like. Hiking with a group can feel more like entertainment than exercise and is a great excuse to meet new people.
Hiking trails offer uneven terrain which will work muscles while improving balance and stability. Aerobic activities, such as hiking, provide oxygen and fuel to your muscles, and other body tissues. Hiking uphill will intensify your heart rate, burn extra calories and increase your oxygen levels.
Find a park or an area with hills or mountains and your hiking workout will be even more effective! If you combine elevation gain with stepping up your pace, you’ll gain further benefits. In fact, numerous studies have proved that hiking can burn more than 370 calories per hour.
According to some studies, a 10- to 15-pound day pack will boost your calorie burn by 10% to 15% while strengthening your lower back muscles. This is especially effective if you’re training for a big hike such as backpacking in the Grand Canyon. On the days you can’t hike, you can power-walk on just about any terrain while carrying various degrees of weight in a backpack.
Other activities to consider when you can’t hit the trail are treadmill walking, elliptical training, cycling, dancing, Pilates, martial arts – the possibilities are limited only by your imagination.
Ten to fifteen minutes of sunshine three times weekly is enough to produce your body’s requirement of Vitamin D. According to a study published in Proceedings, an online medical journal of the National Academy of Sciences, hiking outdoors is great for the brain.
An Iraq veteran who suffers from PTSD and related symptoms like agoraphobia, severe depression and anxiety, attested to the many mental health benefits of hiking. The type of exercise program that will benefit your brain is identical to the one that will benefit the rest of your body. Postpone muscle fatigue during your hike with resistance exercise, lifting weights or doing body-weight exercises such as squats, push-ups, dips, and pull-ups strengthens muscles.
Hiking is a great excuse for visiting new places which is great for creating excitement, avoiding boredom and opening new synopsis’ in the brain. From the gorgeous ocean scenery at Arcadia National Park, to the forests of the Smoky Mountains, the grandeur of Rocky Mountain National Park and a spectacular Grand Canyon hike, there is something for everyone in our wilderness lands. Since hiking can include steep inclines, it is perfect for putting your body to the test and for toning your muscles.
Daily stretching or yoga will provide your muscles greater range of motion and more strength.
Research indicates that what was once accepted as a foregone conclusion that aging will diminish your physical and mental capabilities is not true.
While hiking prolonged steep downhill stretches, a great technique is to make your own little switchbacks in the trail.
While a long stride will work well on a flat trail, when ascending or descending a much more effective strategy is to take shorter steps. Moreover, another benefit to this method when hiking downhill is that you’ll be less likely to slip and fall. As you notice improvements in your mind and body, you may adopt other healthy habits such as eating healthful foods or practicing meditation. Hydrate often which helps prevent muscle soreness and the effects of the hot sun and high elevations.
We talked about how hiking is one of the best forms of exercise and spiritual renewal a person can have.
When I was 12, my family piled into a Honda Odyssey and headed west for a summer exploring the national parks.
Life-threatening ailments like heart disease, cancer, stroke and Type 2 diabetes most often afflict adults.
Groups across America, of all ages and abilities, are finding a new sense of community by walking. One of the fun parts of getting into the Zumba fitness lifestyle is having access to the Zumba clothing. Zumba beginners can immediately get into the Zumba mood and into their first class just by wearing the comfortable colorful, festive Zumba clothing.
If you want to get inspired and motivated with your Zumba workouts invest in Zumba clothing.
The main rule when seeking the right pieces for your Zumba clothing wardrobe is to stay comfortable. Dry-fit products are being marketed for fitness enthusiasts because the fabric technology can’t be beat for keeping your body dry while you sweat.
You can even order online to save some time because of your busy schedule which means more time to Zumba! Hope you enjoyed the Zumba clothing line article, so until next time Curvy Goddess, Stay Strong and Stunning!
I am just wanting your opinions and I am concidering giving up and cleaning up my place n getting rid of the junk food I have around the place. A natural weight loss program combined with regular exercise will actually help you to crank up your metabolism rate so that the food you eat will be processed more effectively. Grab Your FREE eBook Plus the Core Workout Video - Be Motivated, Curvy Firm, Start Lovin' The Skin You're In! We’ve all been there, one day we are full of motivation and ready to commit to a healthier lifestyle, and the next day we don’t feel lilke getting out of the couch. The fun part about this was that my left leg which is where I had my surgery was much weaker and thinner than the right one. It is important to understand why you are really losing your motivation.  One of the main reasons why people get into a Funk is because they are bored with their gym routine without even realizing it! Life can get hectic and sometimes it may seem hard to find a balance between work (or school), enjoying a healthy social life, and on top of working out. One of the main causes for losing motivation when it comes to exercise is not seeing the progress we would like to see as fast as we would like to see it.


Don’t focus on what you can’t do, but focus on the things you weren’t able to do before that you are able to do now. I hope these tips help you to get out or avoid a future workout funk just as they helped me.
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You can increase your frequency later on but just 150 minutes of hiking per week will reap the benefits of hiking exercise.
Walking conditions the heart and is an excellent way to get outdoors and may help you live longer. The benefits of hiking poles are that not only do they reduce wear and tear on your joints, but digging into the ground and propelling yourself forward pushes your upper body muscles to work harder and gives you’re a better cardio workout. It is a good idea to adjust your poles length so that your elbows are bent at a 90 degree angle when hiking uphill or on fairly flat land. For an effective technique when hiking downhill, I utilize the “banister technique.” This method greatly reduces stress on your knees and joints when descending.
A walk through a stunning landscape not only calms your nerves but improves your spirits and can help people with severe depression. Recent rains green up the springtime desert and afford crystal clear views of the Rincons, Santa Catalina, Santa Rita, Baboquivari and Tucson mountain ranges that surround the area.
Moreover, hiking with a friend or a group offers the same soothing feeling and is an excellent opportunity to socialize and exchange ideas with others. You can even head off trail for some of your hike as your body becomes more conditioned to rough terrain. This extra fuel helps strengthen your muscles and lungs and increases your alertness, and energy and endurance levels too! It is best to start slowly and work up your hiking duration to approximately forty five minutes daily at a pace of 2.5 miles an hour. Especially when training for a strenuous hike, work up to it by training with extra weight in your pack. This will keep your hiking skills and fitness level on track while you maintain a regular exercise program. Brief stops can provide a surprising degree of physical recovery. Break up a big day mentally into a series of shorter hikes, identifying where you’ll take rest breaks, to make the total distance feel more manageable.
In the experiment, a group of middle-aged people were asked to take three 40 minute walks a week for a year. Moreover, there have been many other recent reports regarding how being in the outdoors reaps huge benefits.
Ideally, you’d want to strive for a comprehensive routine that includes high-intensity interval exercise, strength training, core work, and regular intermittent movement to avoid the hazards associated with prolonged sitting.
A walking tour in our National Parks and wilderness areas offer thousands of trails across millions of acres of public land. In addition to bringing clarity to the mind and vibrancy to the soul, hiking will help reduce your mortality risk. An article in the American Journal of Public Heath conducted a study regarding mortality risk and moderate exercise such as hiking. In other words, walking in a straight path downhill can exert a lot of pressure on your knees and other joints. Don’t commit your weight onto small rocks, which tend to be unstable and may move, taking you with it. If you bend your knees at shallow angle as opposed to taking big steps up or down, your joints and large muscles will thank you at the end of the day! When you strike each foot more directly below your center of gravity, rather an ahead of you, you’ll be more stable.
Each time you hike, breathe the outside air, exert and challenge yourself but stay within your capabilities, you will come away feeling better than you did. For example, when hiking the Grand Canyon, make it a habit to drink every 15 to 20 minutes. We’ve also shown how a steady hiking program will not only get you in awesome shape but it can provide many ways to stay healthy and avoid illness. The physical health benefits of hiking are enormous!So get started on your hiking plan today and kick start your journey to longevity!
Born and raised in New York City, Mitch came to discover the great outdoors and fall in love with Arizona’s special places. Your day begins with a stroll—saying hi to neighbors, noticing blooming gardens and enticing shop windows, maybe stopping for a treat on your way to work. Remember that consistency and frequency are two of the main factors to your fitness success. You should be able to move freely in your Zumba clothing because you’ll be doing alot of moving every which way in a hot steamy room.
If you’re layering during your Zumba workouts you will be able to take off layers in the middle of your workout. Trying to workout on a regular basis along with a diet program at once can be overwhelming.
Join now to be part of the Curvy Goddess Club, and get a FREE COPY of my Curvy Goddess eBook.Introduce yourself and your programYour information will *never* be shared or sold to a 3rd party. Why was I feeling so demotivated when a few months back I was extremely happy and fell with motivation? In order to understand what was going on, I went and did some research about why I could be feeling this way. Think of it as brushing your teeth and how you always brush them before going to sleep at night.
Instead of focusing on what you haven’t accomplish yet (those perfectly toned arms and abs) focus on your small accomplishments.
Maybe when you started going to the gym you could only lift 5 kilos and now you can lift 10. No matter whether you’ve considered dabbling in the world of hiking, or if you’re an avid hiker who frequently takes a step back to appreciate the world around you, you can appreciate the health benefits of hiking.
If you are hiking to get in shape, start out with a couple of 10 minute walks in the day and add a few minutes every few days.
Whether you reside in Boulder, Colorado or New York City, there are trails, parks and recreation areas to suit all needs and preferences. Thus, you’ll lose more weight and you will reap substantial health benefits such as a reduced risk of heart disease. Being in the majesty of nature, free from the pressures of our everyday lives and technology works wonders for stress relief.
Saguaro National Park offers just one of many great hikes in Tucson, which serves up some of the best hiking in the world! These are very active social hiking groups full of diverse people who enjoy hiking with others. Miller, PhD, president of the American Hiking Club, “Being in nature is ingrained in our DNA, and we sometimes forget that.” Miller says a 5% to 10% incline equals a 30% to 40% increase in calorie burn. By maintaining a consistent and enjoyable hiking program, you will keep your weight under control.
Start off with ten pounds, and then slowly increase the weight in your pack incrementally on a weekly or bi-monthly basis until you reach about thirty to forty pounds. If you have arthritis, studies have shown that 150 minutes of hiking per week will maintain flexibility in your joints and decrease joint stiffness.


You don’t have to follow a rigid schedule, but having some idea of when you want to reach key spots along the way will prevent a much later finish than hoped for. Hiking puts much less stress on your body than running or aerobics and helps build core body strength.
A strong core helps your body carry a pack—even a light hydration or day pack—conserving energy in the large muscles of your legs to forestall fatigue, and avoid back pain or muscular injuries.
Vitamin D is a critical nutrient needed to keep your muscles and bones strong and to promote overall good health. At the end of the 12 month period, MRI scans verified that their hippocampus grew an average of 2 percent. Do resistance exercises two or three times a week for an hour, developing a routine that targets all of the major muscles. American adventure trips can encompass snow-capped mountains, spectacular canyons, fascinating deserts and verdant forests.
Remember to stretch before and after a vigorous hike, so that your hamstrings, glutes and quads are toned.
They tested two groups of middle aged men, one active and one sedentary, during a 23 year time period. You’ll work less hard by taking more steps, shortening your stride and lessening the impact on your knees. By implementing this strategy and staying hydrated, you’ll be amazed at how much better you will feel! Through his countless trips across the state and region, Mitch made it his mission to encourage fellow hikers and enthusiasts to protect the beauty of the desert. I tasted the freedom of the open road and experienced the wonders of America’s wild places. While most of us know that running and exercising regularly are great for our health, it can be easier to get motivated to exercise when it feels fun.
Materials that breathe like cotton are the best since these fabrics will absorb sweat fast.
Above all, it requires patience because it takes some time to see the results we really want. Seeing how in 1 month I was able to go from pushing 5 to 15 kilos was an even bigger motivation to keep coming back. This way you will be able to actually measure your progress and the gym won’t become a boring routine in your life. I prefer to plan mine on Sunday evening so that Monday I start the week fresh.  When you plan ahead, you are more likely to stick to your schedule and get yourself to exercise.
Or maybe you weren’t able to complete one workout circuit and now you can do it with no problem. What are the benefits of hiking?People who hike on a regular basis enjoy better overall health, markedly less stress and are more energetic in general. Some of the advantages of groups are camaraderie, safety and having a lot of fun out on the trails!
If you work out in a gym, you can incorporate these exercises into your resistance workout. In fact, our mental health in general is significantly improved by being in a natural environment. The quietness in which to meditate and do a little soul searching for the guy I used to be. Carrying a light day pack will enable you to see more, walk more and you’ll have energy to explore more if you wish. How can you lighten your load? Slide your right arm through the space made by your legs and clasp hands beneath your left thigh. Their conclusion, the inactive group lost 41 percent of their aerobic ability while the exercisers lost only 13%. You can create your own tiny switchbacks in the trail, assuming that you land your feet at an angle to the fall line rather than stepping straight down.
Not only will this reduce the risk of a fall, but the flat rocks will act as natural breaks for your body. This is because when we hike uphill, we land with each foot almost directly below our body which is a balance position. Now, he continues to embrace his fascination with the desert beauty by creating and leading multigenerational tours throughout the southwest. Working out was my favorite moment of the day and nothing could get in the way of me going to the gym. Everything counts! Try to keep a positive mind and don’t give up. Feeling discouraged and in a funk because of your ‘lack of progress’ is not going to benefit you in any way and it will only make you stop out of frustration. If you are in good shape already, start walking more throughout your day and plan day hikes in your area. It will take a little practice to get the hang of this but you’ll reap significant reward once you grasp this technique. This will lessen muscle strain and soreness at the end of the day when hiking in Grand Canyon for instance. His experience coupled with his passion for the great outdoors make him a unique tour guide and outings leader. For example, there will be a TadPole Dash for kids ages 4-8 years old, which has 8+ obstacles over the 400 meter distance and will let your kids get muddy while having fun and getting exercise!
If you don’t know yet, I had a knee surgery which made it a requirement to work out (you can read my personal journey here). So instead of saying to yourself “I am going to the gym” try to find cues that automatically trigger this behavior in your daily life.
You also don’t have to always choose to eat a salad over a pizza.  Doing these things won’t make you happy and you won’t be able to keep doing what doesn’t make you happy for long. I started going to the gym fewer times a week, and going seemed more like a hassle instead of something fun like before.
The benefits of using cues is that they help you do a certain behavior without having to put much thought into it.
I even was annoyed and demotivated being to the point where I would go home soon after I had arrived. Not putting thought into something means that you don’t have time to find excuses for not doing it! The field inside the track got really muddy and we wound up a complete mess but even after our races were over we were all sliding around in the mud getting more exercise than we would have otherwise.
I still reflect on that track and field day as a special event from school, and it stands out to me way more than any other year of track and field even though we had the event each year. Also check out the BattleFrog website for more details about the races available for each age group, there are several more than the few that I mentioned.



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