5 Incredible Benefits of Brisk Walking

Taking a brisk walk in the morning could keep you away from obesity, stress and other chronic diseases. If you don’t like running or any high-intense exercise, then brisk walking is for you. It is one of the easiest and affordable ways of losing those extra kilos. Walking not only reduces weight but also controls your blood pressure and keeps you fit and active.

In fact, the government of Queensland has started a health promotion program, which is known as 10,000 Steps, to monitor daily physical activity levels while leveraging step-counting pedometers. People across Brisbane, Sunshine Coast, Gold Coast, Townsville, etc. can sign up for free and use this app to track their steps and minutes of physical activity.

If you don’t believe in the strength and weight training exercises, then start walking fast every day. Below are the five incredible benefits of brisk walking that will improve your health and lifestyle.

Reduces Fat

Rates of obesity have been increasing among Queenslanders for several years. According to ABS statistics, around 63.6 per cent of adults are obese or overweight. The challenging of combating unhealthy weight gains has become a global issue. If you are serious about reducing your weight, then start brisk walking every day.

Walking fast for 20 to 30 minutes can help you lose weight. According to a survey, every minute of a brisk walk in an entire day could reduce the risk of obesity by 5 per cent. It circulates your blood and helps you shed body fat.

Tip: Replace burger, pizza, donuts and other junk food with the foods that work wonders in losing weight.

Improves Mood

Research revealed that regular walking relaxes your nervous system and controls your anger and hostility. When you take a brisk walk for 10 minutes, you will feel a sense of relief, which in turn, boosts your mood while helping you feel connected with nature.

Tip: Ask your friend or partner for a company while going out for a fast walk.

Combat Cardiovascular Problems

Most of the people in Brisbane are suffering due to cardiovascular problems and other heart diseases. However, according to the research, walking fast for 20 minutes a day can cut the risk of heart disease by 30 %.

It is good to avoid personal vehicles and use public transport. Other than that, it is advised to minimise the consumption of alcohol if you want to get rid of unwanted cardiovascular events.

Tip: Maintain a healthy lifestyle if you want to live a quality life with your family.

Increases your Immunity

Around 40 to 50 minutes walk a day can increase the number of immune system cells in your body, which increases your stamina and lets you fight with cold and cough. In short, brisk walking for half an hour could reduce the chances of getting sicker by 40 %.

Lowers Blood Pressure

If you have a problem of high blood pressure, then brisk walking would be an ideal solution for you. A 10-minute walk a day could lower your blood pressure and encourage you to stay fit and stronger.

Endnote

So, what are you waiting for? Pull up your socks and tie your shoe lays because brisk walking is the right way to start a good and healthy life.

How to Shred Body Fat without Losing Muscles?

According to the ABS statistics, 63.3 % of people in Queensland are suffering from obesity. While 33 per cent doesn’t even realise it, more than 20 per cent are at risk of being overweight. Busy schedules, bad eating habits and lack of health awareness are some of the key reasons why Queenslanders residing in Brisbane, Gold Coast, Sunshine Coast and Townsville are driving towards unhealthy lifestyle.

There is always a myth that losing weight is all about leaving food or doing intense exercise. If you are doing this for a long, but the results are zero, then you must change out your workout regime.

All you need to do is to adopt a healthy diet and regular exercise habits to reduce the percentage of body fat without losing muscle. If you are concerned about how to achieve the desired results, have a look at a few tips that will help you reduce body fat while building your muscle.

Engage in Slow Aerobic Cardio

Cardio Training is one of the major aspects when it comes to losing fat. But, it is recommended to do moderate aerobic cardio exercises if you want to maintain all your muscles. You can either engage in brisk walking or walk on the treadmill at an incline. Cycling and Zumba is also a fantastic form of slow aerobic cardio. Make a habit of half an hour fast walk in the morning. There are incredible benefits of brisk walking while reducing body fat.

This promotes more blood circulation to help you clear metabolic waste and lactic acid. It also improves recover between sets and shows better results.

Eat Lean Proteins

Most of the people in Brisbane try to lose their weight by starving themselves. This is a wrong approach because your body needs an excellent source of nutrients like lean proteins while losing fat and gaining muscles.

Since proteins take more energy to digest than fat or carbohydrates, make sure you eat the right amount of proteins such as lean meats, eggs, salmon fish, nuts, pulses and quality supplements.

You can hire the best dietician in Brisbane, Queensland if you want a custom-made diet chart for losing those extra pounds.

Focus on Core Strength Training

Professional gyms in Brisbane, Gold Coast, Sunshine Coast and other cities of Queensland focus on providing a combination of cardio and strength training. This includes lifting heavy singles, doubles and triples to strengthen your muscles. When you lift weights, the speed will shift from Type I to Type IIb muscle fibres, which in turn, increases your ability to gain muscles.

Add Carbs in Post-Workout Foods

Most of the people completely eliminate carbohydrates from their diets. This won’t help you reduce weight. In fact, this could lose your muscles. You need carbs if you have lifted heavy weights.

After doing your core strength training, eat a good source of carbs such as baked potatoes, sweet potatoes, brown rice, etc. to rejuvenate your damaged muscle fibres.

Sleep At least 8 Hours

Recovery is as important as your exercises, especially while reducing body fat. Make sure you sleep at least 8 hours a night to let your muscles recover and rebuild.

Endnote

Keep these tips in mind while shredding your body fat. This can help you restore your muscles and help you achieve your goals quickly and efficiently.

Why Pilates is a Great workout?

Pilates is an innovative, exciting and fun-loving exercise that improves posture and flexibility of a body. It is a new form of workout that can make you feel elated, relaxed and bring you back in shape.

If gym seems a challenge for you, then you should head towards Pilates. It is one of the most popular exercises in Brisbane, Queensland. People, especially women love practising new postures to improve their flexibility and inner wellbeing.

In fact, 2 million of people in Queensland considered themselves to be in good health. Those who exercise daily and eat healthy food are happy and healthy. You can also achieve a good lifestyle and a beautiful body if you do Pilates on a daily basis.

Let’s have a look at reasons for why Pilates is a great workout these days:

Boosting Core Strength

Pilates is great for improving core strength. Since core muscles work as an elastic band around your body, make sure you tighten them to achieve stronger posture. It directly targets your core, and you can also see strength gains in both your arms and legs.

And the best part is that this workout allows you to use your own body weight to make your muscles stronger. So, you have full control over your body while transforming from one position to another.

Tip: You can try new positions/movements once you master the art of Pilates.

Reduces a Chronic Back Pain

A customised set of Pilates exercises can help you prevent and reduce the chronic back pain, including the lower back pain. A strengthened core supports your back and helps you learn good alignment. This provides stretches for tight back muscles, which in turn, decreases back pain.

You can join the best Pilates classes in Brisbane if you need to revamp your boring life while reducing your back pain.

Tip: Support your back by tightening your abs during Pilates exercises. This will help you attain better posture or position.

Build your Glutes

Pilates work wonders when it comes to strengthening the glutes muscles. Instead of spending hours in the gym, you can provide a perfect shape to your butts by doing Pilates workout. This form of exercise focuses on isolating and tightening your Glutes (including gluteus maximus, the gluteus minimus, and gluteus medius). You should also find out the right ways to shred body fat without losing muscles if you are suffering from obesity.

Tip: Make sure you exercise under the supervision of Pilates expert if you want to achieve better results without any injury.

Releases Stress

Pilates can also help you release stress. It uses fluid movements of the body to improve strength and provide flexibility. These intentional movements can reduce your stress and give you a better state of relaxed mind and body.

People across Brisbane need stress buster workout sessions, and Pilates is a great source of attaining the perfect body and relaxed mind.

Conclusion

Pilates is a super-amazing and effective way of achieving stronger muscles and flexible body. This form of exercise can strengthen your core/abdominal, back and glutes muscles to a great extent.

Exercises To Enhance Your Core Strength

What’s better than performing the exercises regularly? Well, doing them accurately!

According to the latest AIHW report, November 2017, 2.6% of the total disease burden in Australia (using 2011 data) was due to physical inactivity. It’s never too late to start exercising and at the same time, knowing how to utilise the maximum potential is equally essential. To accomplish this, you have to begin undeviatingly. And for that, all you need to do is – enhance your core muscular strength!

What are the core muscles?

Core muscle group includes –

  • Major core muscles: Pelvic floor muscles, internal and external obliques, transversus abdominis, multifidus, rectus abdominis, sacrospinalis (especially the longissimus thoracis), and the diaphragm.
  • Minor core muscles: The gluteus maximus, latissimus dorsi, and the trapezius muscles.

The thumb rule that applies to all the core exercises it that you need to keep the abs tight and tensed. Also, don’t forget to identify your limits before exerting yourself beyond a point.

Advantages of core strengthening:

Strengthening the core muscles benefit us by promoting the overall body stamina and endurance to perform exercises with ease and efficacy. By emphasising the core, you become less susceptible to injuries, poor posture, early fatigue and muscle injuries.

The best moves to building a strong core:

Plank/plank variations: Planks are most suited to the beginners, and it only gets easier to extend your limits with practice.

  • The plank can be made more stringent by actively creating tension in the muscles, almost making the body tremble (Russian Kettlebell Challenge Plank).
  • Three-point plank, a modification of the standard plank that is accomplished by moving one point of contact from the floor.
  • Another variant of plank, side plank, is more adapted to build the smaller muscle groups and is more challenging. One can begin with10 seconds on each side and advance.

 

Reverse Crunches: Just the reverse of the regular crunches, reverse crunches are beneficial in toughening the core muscles, improving the posture and achieving permanent weight loss.

TRX Fallouts: If like many others you’re not a fan of using external weights for workouts, rest assured TRX is the best option for you. Leveraging gravity and user’s body weight to perform the exercises, TRX suspension training is a form of suspension training that aims at improving your strength, balance, flexibility and core stability.

Dead Bug: A dead bug when done with precision, accuracy and complete control, essentially becomes your go-to move for building a sound core. Just don’t forget to keep your core taut and braced throughout the exercise.

Hanging Leg Raises: Ideally performed using a bar to hang on to, leg raises can also be done in a children’s park. All you need to know is that you may initially struggle through it, so it’s better to begin by bending your leg and raising knees to the chest and progress. It’s imperative to control the motion and not let the legs swing through the exercise.

While you’re incorporating these fantastic core strengthening exercises to your daily regime, don’t overlook the importance of diet in achieving the perfectly toned body you’ve been targetting.