The burst exercise plan seems to have a greater effect on my bike. That’s when you do short 30 second bursts every few minutes while you’re walking, riding a bike, using a stepper… whatever you’re doing to exert yourself. Studies have shown that it increases the overall effectiveness of your exercise and gives you more residual calorie burning. It’s sort of exercise kinetic energy. That is, you get the locomotive going faster and it takes longer for it to stop.
Of course you will notice it because you will have the satisfying pore cleansing sweat for a bit longer when you’re done.
TODAY: DO SOME BURSTS WHILE YOU EXERCISE. (WALK, RIDE OR WHATEVER)
The weekend is here. I don’t know about you, but it’s been a tough week. Take a few minutes today to plan an extended walk or bike ride tomorrow morning. The respite that a good long outing will bring should be something to look forward to. I always am stunned when I see someone walking and talking on their cell phone. Even wearing ear buds and listening to music seems like a missed opportunity. You get to know your environment more when you actually experience it first hand. You get to know your body better when you’re paying attention to it while you exercise. Finally you get to let your brain work and solve problems or create ideas from the seeds of information you plant there.
They have found that the left, right brain communication and activity increases when you walk. It’s good for Alzheimer’s patients and for keeping senior brains active. So if you’re not “senior” just think what benefits you can reap. Or… just think.
TODAY: PLAN YOUR EXERCISE FOR THE WEEKEND.
We’re creatures of habit. Chances are that you have a daily schedule that is within minutes of being the same every single day. The same wake-up time, meals, relaxation, computer, even sitting in the same place to do it all. Well now you need to add another scheduled time. Schedule a specific time to walk every day. Morning, noon, after dinner, whatever will work for you. Morning is most likely the best because you can adjust your existing schedule for it easier. You also will be less likely to skip it because you are tired, too busy, or just lazy.
Start by walking the neighborhood route I suggested yesterday. Walk that same route every day at the same time, every day for a week. Then alternate with another route for a week. Then the magic happens. Studies show that doing something for 14 days will imprint the action on your brain. You will then do it as your routine and actually miss it if you change it. You will also begin to get a lot of satisfaction out of your dedicated success.
Beginning today, start every day on the right foot.
TODAY: SCHEDULE YOUR WALKING TIME AND WALK THE NEIGHBORHOOD
Changing up your exercise routine is the best way to prevent a weight loss plateau. You ought to change it every 4 to 6 weeks. It will also reduce your boredom and keep you going. Since the weather is changing too, it will give you more opportunities. So decide on new exercises, a new route to walk, new places to go and a new attitude. Just get out there!
TODAY: PICK A NEW EXERCISE ROUTINE FOR THE NEXT FEW WEEKS.
A study of sedentary older adults found that after walking for 45 minutes three times per week for six months they performed substantially better on several cognitive tasks than those who did other forms of exercise like stretching or strengthening. The study published in Nature said that reserachers think that their improved cardiorespiratory fitness increased blood flow to the brain, which helped improve brain function. So walking can enhance your mind and make your diet matter.
TODAY: WALK
You may have one of those pedometers and really don’t know what the numbers can mean to you. Well, 2,000 to 4,000 steps equals 1 to 2 miles. Do that and nothing else and you can still expect to lose about five pounds per year. Combine it with reduced calories to make those numbers really count.
TODAY: WALK 2,000 STEPS.
Start thinking of the time you dedicate to exercise as your own personal time. I like to use it as time to think and work out the things that have been going on. Problem solving, developing ideas, making plans, things like that. It even happens when I’m mowing the lawn. Your brain doesn’t have a whole lot to do when you’re just walking, and I think that the increased blood flow helps give it a jump start. Some of that is actually reinforced in studies that show walking to be a benefit for Alzheimer’s patients.
So skip the Mp3 player or radio. Just start walking, breath deeply and listen to your thoughts.
TODAY: WALK AND COME UP WITH SOME IDEAS.
Daily Nag, Exercise | Diet Nag | 
July 12, 2010 6:23 am | 
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