Walking is an extremely efficient way for humans to move around, which is one of the reasons it can be done for hours at a time without getting too tired. Running on the other hand requires a lot more energy than walking, effectively you are continuously jumping from one foot to the other. In fact, running consumes around 40 to 50% more kilojoules than walking the same distance which means in less time you can use up to twice as much energy (which is great is your looking to offset a few extra kilojoules). But if running isn’t your forte don’t be scared to intersperse short bouts of running with some walking in between to still use more energy but also give you a bit of a rest. This can also help you to gradually build up to longer runs.
It has been believed that if you attend an exercise group or train with a group of people that you won’t work as hard (i.e. you won’t be focused on as much by the trainer/instructor). While group exercise doesn’t suit everyone, it is a great alternative to exercising alone, because the other members of the group can help motivate you to work harder in the session. It can also provide some healthy competition amongst the group and is a great opportunity to socialise while training. It is also more likely that you will stick to the style of training you enjoy most. So, if the group environment suits you, then you will most likely achieve your best results through group training.
Caffeine Before Exercise Is Bad Because It Dehydrates You.
It is true that caffeine is a diuretic, which means that it promotes fluid loss in the body; however, as you should always be prepared with an adequate supply of water for your training sessions, you should be able to maintain an acceptable level of hydration. The effect which caffeine has on your body can help to boost your exercise benefit, as it increases the activity of your central nervous system, making you more alert and responsive, as well as decreasing the feelings of fatigue. It can help to increase tension development within your muscles, meaning you will be able to lift heavier weights. There is also an effect on the availability of energy sources because it increases fat utilisation, which can be important for long distance training and events; it will delay the use of carbohydrate stores, which in turn results in a delay in the build up of lactate within the working muscles. While caffeine can be used to increase the benefit obtained from your exercise, however, there is also evidence to show that regular use of caffeine will decrease the response you get. So if you already drink coffee every day, you are less likely to experience a great effect from having caffeine hit before you exercise.
The benefits of regular exercise have been proven to go far beyond just weight loss. Performing regular bouts of exercise can help to increase muscle and bone strength, helping you to perform essential everyday tasks with a lot more ease, and reducing the risk of obtaining an injury, as well as delaying the onset of muscle and bone degeneration later in life. There are also important reductions in the likelihood of developing heart disease & diabetes. The benefits are not just physical either; regular exercise can improve sleep patterns and increase self esteem and psychological well being.
There are many people out there who are avoiding running because they believe that the constant impact is bad for their knees, and may lead to problems later in life.
However, a 14-year Stanford University study of 800 runners and non-runners who were approaching old age showed that former runners had 25 per cent less knee and other musculoskeletal pain than people who had led sedentary lives. These findings add to the evidence that ailments associated with ageing can be reduced by participating in regular aerobic exercise.