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Amazing News! Don’t Miss It! “Five Killer Outdoor Aerobic exercises to Banish Fatness, Obesity & flabbiness!”
Quote:
The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck!
~Author Unknown
Just allow me to begin this article with a short comment. It’s a white hot comment made by many of my clients and friends. They tell me, some of them really get bored doing the same exercise day! Believe me such comment has been thrown at my face so many time; I now have lost count of it.
But don’t be discourage by such negative sayings. In truth, I would have to somewhat agree with them. On the other hand, I would still encourage you and anybody that we must do any aerobic exercise day after day. Rain or shine!
Let me share with you my little personal secret! During sunny days, and dry months you’ll find me jogging on Monday, Wednesday and Friday, swimming on Tuesday and Thursday, and taking long bicycle around my neighborhood or play golf at my KGRP club in Selangor, Malaysia on the weekend.
During the wet seasons you will find me spending hours upon hours exercising at the same club of which I have been a member for more than a decade.
Playing indoor badminton and table tennis is also my favorite exercise in this club. I believe that because of my varied exercises it has resulted in my overall, systemic cardiovascular fitness and general fat loss. A word of advice. In truth by switching exercises you avoid the problem of overdeveloping some muscles at the expense of others.
Enough of long intro at least for now. Let’s move along to the first and foremost killer outdoor aerobic exercise. Here goes!
Killer Outdoor Aerobic Exercise No. 1: Jogging or Running
By far the most well known of the aerobic exercises, a jogging or running program will be one of the easiest to start. The only equipment you need is a good pair of running shoes. A lot will depend on how you run and where you run.
In general, most of you who haven’t been in a running program will be classified as joggers (there’s controversy about this but as a general rule of thumb, if it takes you more than eight minutes to run a mile, you’re jogging).
A jogger should try to run as flat-footed as possible to avoid shin splints, jogger’s heel, pulled Achilles’ tendon, and strained calf muscles. Running on grass should also help if you’re plagued with these problems. If you’re under thirty, you can usually safely start a jogging/running program.
If you’re over thirty, I caution you to have a stress electrocardiogram- Those of you over fifty (and under exercised) or overweight had better look for another exercise.
Jogging and running are the aerobic exercises that result in the fastest weight loss (fat loss). I don’t know why it’s so, but this fact has been documented over and over again.
Killer Outdoor Aerobic Exercise No.2. Walking
Walking is excellent exercise for all ages. If you’re young, you may have to simulate one of the racing “walkers” to get an aerobic effect. This is a particularly good exercise for an older person since it is not as traumatic to the knees and joints as is jogging. Just be sure the walk is brisk enough to maintain your heart rate at 80 percent of maximum.
Sometimes an overweight or older person is embarrassed to jog but finds that walking doesn’t drive his pulse up high enough. I solved this problem for Rose, a favorite aunt of mine. I got a small backpack and filled it with bags of sand. We experimented with different weights until we found how much she needed to carry during her walks to get the right pulse rate.
Killer Outdoor Aerobic Exercise No.3: Cycling
This is one of my favorite exercises. As a “non-weight-bearing” exercise, it’s especially good for the overweight or older person. Those with back problems prefer this exercise. In fact, cyclists in general’ seem to be bothered less by the problems constantly plaguing runners, such as pulled muscles, twisted joints, and sore tendons. Its main drawback is locating a nonstop route so that one can maintain a steady exercise pulse. Theoretically, indoor, stationary bicycling is just as good as outdoor.
For outdoor cycling you should always invest in a good helmet.I highly recommend a ten-speed bicycle. This allows you to use the low gears when going uphill, so that you don’t push your heart rate too high.
Killer Outdoor Aerobic Exercise No.4.Swimming
Swimming will get your heart and lungs in excellent aerobic condition. It’s also great for limbering up all the muscles in the arms and legs. I do not recommend it, however, if you’re over-fat. There is no reduction in fat when a person embarks on a swimming program.
In contrast to the runner’s body, this will shed as much weight as possible to provide more speed and agility, the swimmer’s body tends to conserve its fat in order to provide warmth and buoyancy during the exercise. Every sea-living mammal has made a similar adaptation. Whales, seals, and otters have large amounts of fat covering very well trained muscles. In other words, swimming is a great aerobic exercise but you’d better add some other exercises to your program if you’re over-fat.
While swimming usually does not decrease body fat, I did not say that swimming will add fat. If you are 35 percent fat to start with, you will tend to stay 35 percent fats. If you are only 12 percent fat you will tend to stay 12 percent fats.
Killer Outdoor Aerobic Exercise No 5. Roller Skating, Ice Skating
These, also, are ideal. They give the benefits of running without the trauma. But the drawback is to” be able to find a rink that is not so overcrowded with people that you have to stop every few minutes. Also, be sure to check your heart rate with this exercise. It would be very easy to skate all day without getting your heart to go fast enough.
In essence, this article can be boiled down to the five essentials exercise types. Number one jogging or running. Exercise number two i.e. walking. Number three is none other than cycling. The fourth one is swimming. The last but not the least is of course, skating either roller type or ice type. Agreeable to you?
To conclude, I would like to share my personal experience on how I destroyed my obesity and maintain a healthy and ideal weight. Trust me; It’s surprising how easily the aerobic exercises can be assimilated into one’s lifestyle. Most of them become more than an exercise. They become a sport. Daily walking or jogging conditions you for better weekend’s mountain hiking.
Daily cycling, indoor or outdoor, primes you for weekend bike excursions in the country. There are canoe trips for the daily rower. And the camaraderie with fellow week-end runners should not be missed by the jogger. The non-aerobic exercises are pretty exclusive. It’s hard to imagine a weight lifter packing a picnic lunch and going out with his girl to lift weights all day by a lovely stream.
Now that you have read and assimilated the facts and figures, the only next best thing for you ‘Just Do It’! You guessed it. This phrase is proclaimed by the famous shoe maker ‘Nike”! Must I say more? Thanks! And happy exercising. OK?
About the Author
Author’s Profile.
CTM. Joseph SF Ng is a seasoned writer in knowledgeable articles especially
on matters of health, fitness, obesity and slimming.
His personal encounter has revealed how he struggled to lose weight from 189 to 143 over the period of six to eight months. Upon request for first timer, he is prepared to given one free advice to those who are overweight and wants to reduce to a reasonable weight.
Further more, he could be contacted at josephsfng@gmail.com.Your visit to our blogger website is most welcomed. Comments are also encouraged. Just drop by to my blog at http://josephsfng.wordpress.com Ok? Thanks
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