Learn how to burn more calories when you walk by adding intervals and aerobic moves in this three-week plan.&#160; Week 1: Squeeze In More Steps Time per walk: 25 to 40 minutes Walks this week: 4 Your goal this week is to get going. Star by increasing your step count. Every 5 minutes that you walk at a brisk pace (15 to 17 minutes per mile) translates to 500 more steps, or 21 to 28 more calories burned, than you achieve at a slower pace.&#160; Related: 12 Healthy Reasons to Lose Weight Moving more also improves your aerobic conditioning, so you'll be ready for the workout's later challenges. You pace is brisk if you speak fairly easily but are slightly breathless. (On a scale of 1 to 10, your effort should be a 5 or 6.) Add 5 more minutes: If you normally walk for 20 minutes, aim for 25 on your first walk. By your final workout this week, you should be up to 40. Add a quarter mile: Walk on a track or in another area where you can tell how far youve gone (you can also check your route's mile-age at gmap-pedometer.com). Increase you distance with each workout. At week's end, you should have added a whole mile. Related: Diet Breakfast Ideas That Taste Delicious Week 2: Go Faster Time per walk: 30 minutes Walks this week: 4 Now it's time to incorporate intervals. Research shows that this technique can improve overall fitness, increase fat burn and spike metabolism with as little as 6 minutes of high-intensity effort per week. Related: Low-Calorie Desserts You Have to Taste to Believe During the fast portion, push yourself to the point where you almost feel like it's easier to run (but keep to a very fast walk, which is actually harder to maintain than an easy job). On a scale of 1 to 10, it should feel like an 8 or a 9 (talking is very difficult). Then slow down to a 4 or 5 effort level (you can breathe a little easier).&#160; During the first two walks below, the recovery is twice as long as the fast interval; during the second two walks, you have slightly less recovery time and a longer fast interval. Workouts 1 and 2: Warm-Up: 10 minutes at an effort level of 4 or 5 Intervals: Increase speed for 20 seconds to level 8 or 9 (as fast as you can walk without running). Recover for 40 seconds at level 4 or 5. Repeat 12 times. Cooldown: 8 minutes Follow-Up: Take tomorrow off, then repeat workout the next day. Workouts 3 and 4: Warm-Up: 10 minutes Intervals: Increase speed for 30 seconds, then recover for 30 seconds. Repeat 12 times. Cooldown: 8 minutes Follow-Up: Take tomorrow off, then repeat workout the next day. Week 3: Mix In Moves Time per walk: 30 minutes Walks this week: 4 Blending agility and balance exercises into your walks this week helps you tone up while you burn calories. After a 10-minute warm-up, perform one of the following moves for about 30 seconds, then walk for 90 seconds. Do about 5 of those 2-minute drills; add a few more if you're feeling up to it. Finish your workout with a 10-minute brisk walk, gradually slowing to a cooldown at the end. Try this routine: Warm-up (10 minutes): &#160;&#160;Walk at a brisk pace, effort level 5 or 6 Crossovers (30 seconds): &#160;&#160;Turn to right. Cross right for over left, then step left with left food. Repeat 5 times, then switch directions, crossing left food over right and stepping right with right foot. Walk (90 seconds) Sidewalk Hops (30 seconds): Stand with left side facing a line or crack in a sidewalk. Jump both feet over line and back again. Repeat 7 times. Next, lift right foor and hop left foot over line and back. Turn to right and hop on right foot over line and back. Repeat 7 times. Walk (90 seconds) Skip (30 seconds): &#160;Bouncing off balls of feet, skip straight ahead, or go slightly out to the left, then right (moving back and forth across path). Pump arms and lift knees for a more intense cardo workout. Walk (90 seconds) Around-the-Clock Lunges with Leaf Pickup (30 seconds): &#160;Do around-the-clock lunges (see below for directions), but with each lunch, lift back leg and lean forward, as if picking a leaf off the ground. Walk (90 seconds) Side Step-Ups (30 seconds): &#160;Stand with left side facing a curb (or set of stairs). Cross right foot over left leg to step up onto curb (left food hovers above ground). Step down with left foot, then right and repeat. Do 8 to 12 step-ups on each side. Walk (90 seconds) Walk (10 minutes): Slow the pace to cool down for the last few minutes Total time: 30 minutessource : http://www.foxnews.com/health/2013/06/13/burn-more-calories-with-this-3-week-walking-plan/
Probiotics claim to support immunity and fix everything from bloat to skin trouble, and they're popping up in all kinds of foods and drinks—more than 500 new products in the last decade. Clearly lots of people are on board: Sales of anything touting the probiotic promise increased by $1 billion in the United States in the past two years alone. So should you stock up? Well, it's complicated. Related: Delicious Mediterranean Dishes Under 400 Calories Yes, probiotics do have some awesome health powers. But to really get how they work, you first need to understand a few things about your body and, well, bugs.&#160; From the time you're born, millions of bacteria (those bugs) from your mom, food, air and the things you touch start setting up camp in and on your body.&#160; Related: Tone Up Your Trouble Spots The mix is called the microbiome, and most of it lives in your colon (happily), where it helps signal your body to digest food, fight pathogens, break down cholesterol and more, Gregor Reid, director of the Canadian Research &#38; Development Centre for Probiotics, said. Animal studies suggest the microbiome may affect blood pressure and even behavior. Related: 6 Moves To Resize Your Butt and Thighs Can't believe we're actually saying this, but the microbiome is very trendy right now. There's tons of new research on it: Scientists say it's the next frontier in understanding the human body.&#160; Certain “good” bacteria strains (aka probiotics) seem to help the body function more efficiently, while “bad” bacteria tax it. And when the balance of the gastrointestinal system is off (blame stress, illness, a poor diet or taking antibiotics), we may be left susceptible to disease-causing organisms and diarrhea.&#160; So the theory makes sense: If you have microbiome imbalance, ingesting extra good bacteria—found naturally in certain foods like yogurt and sauerkraut and added to others like tea—might help make you healthier. But you need to make sure you're eating the right stuff. Research suggests taking large doses of certain probiotics—several strains of lactobacillus and bifidobacteria found in fortified yogurts and pills, specifically—may help prevent colds and soothe digestive problems. Plenty of docs recommend these products as natural meds, and they seem to be generally safe for most people. But there's a catch: The FDA doesn't regulate most probiotics the way it does drugs. Some reports suggest claims about the amount and type of bacteria on product labels aren't always accurate. And many products are never clinically tested for efficacy. So sketchy pills—like ones that combine a bunch of strains experts don't know much about—are on store shelves.&#160; “A lot of things called probiotics shouldn't be, because they've never been tested in humans,” Reid said. The bottom line: Probiotic supplements may help prevent colds and ease GI issues, but no need to pop pills every day to balance your microbiome when your diet can do it, too, Dr. David Rakel, director of the University of Wisconsin Integrative Medicine Program. said.&#160; Have at least three weekly servings of fermented foods—yogurt, kefir, sauerkraut, kimchi—which contain probiotics naturally, Dr. Rakel said. (There's no guarantee fortified sources like cereals and teas will help, so it might not be worth it to shell out the cash.) Finally, fill up on fiber from veggies and whole grains: It helps create a more probiotic-friendly environment in your gut.&#160; We'll take food over pills any day. This article originally appeared on Self.com.&#160;source : http://www.foxnews.com/health/2013/06/14/are-probiotics-miracle-food/
Look on the bright side. Keep your chin up. See the glass as half-full. Feel better yet? If these bumper-sticker mantras fail to do the trick, follow the surprising advice from experts who know all about keeping spirits high. Related: 25 Easy Instant Energy Boosters Do the Chicken Dance “Adults sometimes forget what kids intuitively understand: that moving your body helps release negative emotions. I’m a big believer in doing that myself.&#160; “Once, I had a confrontation with one of my band members before a performance. We resolved the argument, but there were residual hard feelings—I still felt upset. And so I changed the set list to begin with a loud song of ours called “We Are the Dinosaurs.” That way, I was able to roar and stomp around on stage and transform my bad mood into something else.&#160; “Try some variation of this yourself the next time you’re down. If you don’t release your emotions, sadness and helplessness will continue to pile on top of each other.” - Laurie Berkner is a best-selling children’s recording artist and a co-creator of “Sing It, Laurie&#33;” an animated musical series for preschoolers on Sprout. She lives in New York City. Related: 10 Tips for Becoming a Morning Person Look Out the Window “When I’m having a trying moment, I walk over to my office window and gaze outside. Maybe I’ll spot a family of quail enjoying the suet cakes I’ve left them. Or a silly vehicle will drive by:&#160; “One day I was ecstatic to see a bright pink kiddie-amusement-park ride breeze past on a huge flatbed trailer. We tend to view our burdens as more intimidating than they actually are. Taking a moment to stop and simply observe the world in all its beauty and strangeness is one of the best ways I know to get perspective.” - Elizabeth Fournier is the owner and operator of Cornerstone Funeral Services, in Boring, Oregon. Related: Are You Tired All the Time?
Don’t get in a twist over which type to choose. This guide will help you find a practice—whether you’re looking for muscle tone or peace of mind. 1. Hatha Ideal for: Beginners. What it is: Hatha refers to any practice that combines poses, or asanas, with breathing techniques, or pranayamas. The goal of a basic hatha class is to develop flexibility and balance and to integrate breath into every movement, so it is generally relaxing and restorative. In fact, a study published in the Journal of Nursing Research found that just one 90-minute hatha class significantly reduced women’s feelings of stress. Participants often begin by chanting the syllable om, then move into a series of poses and finish on the floor in a supine position called shavasana for 5 to 15 minutes, Julie Wood, the director of programming for YogaWorks, in New York City and California, said. Related: 10 Things Trainers Wish You Knew About Your Workout Good to know: You can gauge the intensity of a class by asking the instructor how quickly you’ll be moving (or “flowing”) between poses. If the answer is rapidly, you may want to find a slower-paced class for your first few sessions. 2. Vinyasa Ideal for: Weight loss. What it is: This fairly fast-paced style, sometimes called power yoga, requires you to move continuously throughout the class. The most well-known vinyasa sequence is the sun salutation, a flowing series of lunging, bending, and stretching asanas. Expect to do standing and seated poses that develop strength, flexibility, and balance. You’ll also spend some time on inversions, such as a shoulder stand or a headstand, in which the feet are raised above the head. (Don’t worry: You work up to them over time.) Related: Fun Hula-Hoop Exercise Routine Good to know: Vinyasa burns up to seven calories a minute, according to a study published in the journal Medicine &#38; Science in Sports &#38; Exercise. 3. Iyengar Ideal for: Anyone with neck or back problems. What it is: Developed by yoga guru B.K.S. Iyengar in the 1930s, this method emphasizes proper alignment to strengthen the muscles and support the joints. You often use props, like blocks and straps, to help you get into poses. In the 90-minute to two-hour class, you’ll do standing, seated, and twisting asanas, as well as inversions and backbends. (If your pain is due to an injury, be sure to check with your doctor first before starting a program.) Related: How to Start Running Good to know: This style of yoga can improve chronic neck pain, according to the Clinical Journal of Pain. 4. Bikram Ideal for: Building flexibility. What it is: Founder Bikram Choudhury popularized this style of “hot yoga” in the 1970s. To mimic the climate in Choudhury’s hometown in northern India, studios are heated to a sauna-like 105 degrees Fahrenheit, with a 40 percent humidity level. “The heat loosens your muscles, increasing your ability to stretch,” Raffael Pacitti, the owner of Bikram Yoga Manhattan, in New York City, said. Each 90-minute class includes a series of 26 poses done twice through, sandwiched between two sessions of breath work (think rapid inhalations and exhalations). Good to know: Avoid eating at least two hours before class, as being too full in high heat can make you feel nauseated. And don’t forget your towel and water bottle. 5. Kundalini Ideal for: A more spiritual experience. What it is: This form of yoga was developed to calm the mind and energize the body through movement, the chanting of mantras, and breathing. “The average session is made up of 50 percent exercise, 20 percent breath work, 20 percent meditation, and 10 percent relaxation,” Hari Nam Singh Khalsa, the director of Yogaheaven.com, said. The goal is to release the energy that kundalini devotees believe is stored at the base of the spine. Good to know: Consider this style the most “out there.” If chanting is not for you, simply repeat the mantras in your head. 6. Ashtanga Ideal for: Seasoned yoga practitioners. What it is: This physically challenging style consists of an unvarying sequence of poses. “Typically, you execute 70 poses in one 90-minute to two-hour session,” Coni Pappas, the owner of White Orchid Yoga, in Clearwater, Fla., said. These will include 10 sun salutations, backbends, and inversions. Good to know: Ashtanga requires strength and endurance, so you’ll get the most out of it if you practice regularly. Make a commitment to do the routine at least three times a week.source : http://www.foxnews.com/health/2013/05/28/guide-to-6-types-yoga/
Maintaining that delicate balance of eating enough to fuel your workouts and not overdoing it afterwards is a source of confusion for even the most educated exerciser. Sometimes, those post-workout hunger pangs hit, begging you to replace what you just burned off. Other times, your brain is telling you it's time to reward your hard work (with extra cheese). Related:&#160;Foods That Will Make You Look Younger Recent research from Australia has reopened the debate on this quandary: Is it possible to exercise and not eat more? While findings have been mixed, a review of studies published in the journal Appetite showed that exercise does not, in fact, lead to a significant increase in calorie consumption. Related: Stylish Male Athletes Who Became Models And calories might not matter much anyway, according to Equinox tier 4 coach Dr. Paul Spector.&#160; “The goal of someone who says they want to lose weight is really to lose fat and gain muscle,” Spector said. “Therefore the real question with regard to exercise and nutrition is how to maximize the use of fat as a fuel source. It's about body composition, not weight.” More: The Worst Celebrity Eyebrows of All Time Want to train your body to burn more fat?