#low intensity

[xmxisxforxmaybe]

I feel like Steve is the type of guy who would show up at your place with the munchies, and you'd try to be all sultry like, "Well I've got something you can eat." But it goes right over his head, and then you'd have to make the poor boy some eggs or something.

Off campus housing had its benefits, the first and foremost being a bathroom you didn’t have to share. Purely by a series of fortunate events (unfortunate on behalf of your would’ve been roommate who ended up with a severe case of the chicken pox because she’d never been vaccinated) you ended up with an apartment all to yourself, which made for the perfect senior year of college.

You had space, you had a great group of friends, and your classes were all going well, even your public speaking elective that was comprised of an eclectic group of students, one of whom was currently grinning at you as you peeked through the peephole of your apartment door.

“Hi, Steve,” you said, slightly exasperated as you opened your door wide enough for him to shuffle in.

It was clear he was high as a kite so what he wanted from you either involved food or coming over to his place to watch some strange YouTube or his favorite stoner movies. You had been his saving grace throughout this course and while you had gotten close, you hadn’t hooked up yet.

And you were desperate to. There was just something so damn sexy about this goofball that you couldn’t get him off your mind. It was too-often his name that tumbled from your lips when you were alone in your bedroom, relieving some tension.

Maybe now was the perfect time to make a move, you thought.

“Hey-yo, Y/N. Sup?”

“You came over to my place. I should be asking you what’s up.”

He laughed, a little giggle that stayed in his chest which made you want to know what it felt like to be lying on that chest, naked, in a state of fucked-out bliss while he talked about something that only half made sense.

Thirsty girl, indeed.

“I’m fucking starving and there’s, like, no food at our place.”

“What else is new,” you said, walking over to Steve and placing your hands on his chest so he stilled his movements to look at you.

“Hey,” he repeated, his lips turned up in a quirk of a smile as his eyes narrowed while he tried to focus on your face.

“Hey,” you said, raising your brow and placing a seductive smile on your lips. “You’re hungry?”

Steve’s hands came up to your waist, his fingers twitching a little before they came to rest.

“Starvin’ like marvin.’”

“I’ve got something you might like …”

“Oh yeah?”

“Yeah—wait here.”

You slipped away from Steve and he watched you, blinking in slow motion, as you disappeared into your bedroom and shut the door.

“Fuckfuckfuckfuck,” you said under your breath as you dug through piles of laundry looking for your sexiest bra and panty set. After a sniff, you breathed a sigh of relief that the blue, lacy little set was clean. You stripped down and changed, grabbing a silk kimono off the back of your door. After a fluff of your hair, you pinched your cheeks to add a quick bit of color.

You opened the bedroom door and leaned dramatically in the doorway, sure you looked just like the snack Steve needed, except that he was nowhere to be seen.

“Steve?” you called out as you walked into the living room.

“BAAAABE!” Steve yelled from inside the refrigerator. “You’ve got EGGS! Can we have omelets?”

He whirled around and the carton almost flew out of his hands. His smile was wide, infectious as he looked at you like you were a Micheline star chef.

Not the look I was aiming for, you thought with disappointment.

“Are you sure that’s what you want to eat?” you purred, your hands popping onto your hips and opening your kimono.

“Unless you’ve got pizza?”

With a heavy sigh, you belted your kimono, walked over to Steve and took the carton of eggs out of his hand.

“Go sit in the living room before you hurt yourself,” you groused.

“You are THE best human being I’ve ever met, Y/N,” he said as he grabbed your face and gave you a wet, smacking kiss on the forehead.

“Yeah, yeah. Shoo,” you said wriggling out of his grasp without breaking the eggs.

“Y/N?”

“What, Steve?” you asked as you bent over to dig a glass bowl out of the cupboard.

“After we eat, I’m gonna spread your sexy thighs open wide and fuck you senseless.”

The only sound in the kitchen was the splattering of eggs as the carton fell from your hand.

[openintegrative]

Try Walking More For Better Health

Key Takeaways:

Walking enhances fat loss by increasing calorie burn and boosting metabolism.

Regular walking improves cardiovascular health, aiding in weight management.

Low-impact nature of walking makes it suitable for all fitness levels.

Walking helps regulate appetite and reduces cravings.

Consistent walking routines can lead to sustainable, long-term fat loss.

Walking is a simple yet effective way to achieve fat loss. It has gained popularity as an accessible form of exercise that can fit into anyone’s lifestyle.

Unlike high-intensity workouts that can sometimes increase appetite and hinder fat loss goals, walking helps regulate hunger while boosting overall health.

Benefits Of Walking For Fat Loss

Increased Calorie Burn

Walking is a great way to burn calories. The number of calories burned depends on the walking speed and distance. For example, a brisk walk can burn more calories than a leisurely stroll.

Aiming for a minimum of 8,500 steps daily can significantly contribute to your fat loss goals. This consistent calorie expenditure helps create the calorie deficit needed for fat loss.

Boosted Metabolism

Regular walking can enhance your metabolic rate, making it easier to lose fat. A faster metabolism means your body burns calories more efficiently, even at rest.

Adding walking to your routine can keep your metabolism active throughout the day, supporting continuous fat loss.

Cardiovascular Health

Walking is excellent for improving cardiovascular health, which plays a crucial role in weight management.

A healthy heart pumps blood more efficiently, improving oxygen and nutrient delivery to your muscles and organs.

This enhances overall energy levels and promotes fat loss. Walking helps maintain a healthy heart and supports your weight loss journey.

Low-Impact Exercise

Walking is a low-impact exercise, making it suitable for all fitness levels and ages. Unlike running or other high-impact workouts, walking is gentle on the joints and reduces the risk of injury.

This makes it a sustainable option for long-term fat loss. You can walk daily without worrying about excessive strain on your body.

Appetite Regulation and Cravings

One of the lesser-known benefits of walking is its ability to help regulate appetite. High-intensity exercises can sometimes increase hunger, leading to overeating and counteracting fat loss efforts.

Walking, on the other hand, helps control hunger hormones and reduces cravings. This makes it easier to maintain a calorie deficit, essential for fat loss.

Sustainable Fat Loss

Consistency is key when it comes to losing fat, and walking provides a sustainable way to stay active. Unlike fad diets or extreme workout regimes, walking can be easily integrated into your daily routine.

Whether it’s a morning stroll, an afternoon walk during lunch, or an evening walk with family or friends, walking can become a regular part of your lifestyle. This consistency leads to long-term, sustainable fat loss.

Practical Tips For Effective Walking

Setting Realistic Goals

Setting achievable walking goals is essential for staying motivated. Start with small, manageable goals such as walking for 15 minutes daily.

Gradually increase the duration and intensity as you build endurance. Aim for a minimum of 8,500 steps daily to see significant fat loss results.

Adding Walking to Daily Routine

Integrating walking into your daily life can make it less of a chore and more enjoyable. Park farther from your destination, take the stairs instead of the elevator, or have walking meetings.

Finding ways to include walking in your routine ensures consistency.

Tracking Progress

Monitoring your walking habits and progress helps maintain motivation. Use tools and apps to track your steps, distance, and calories burned.

Seeing your progress over time can be a powerful motivator to keep you on track with your fat loss goals.

Conclusion

Walking offers numerous benefits for fat loss. It burns calories, boosts metabolism, and improves cardiovascular health. Its low-impact nature makes it suitable for everyone. Additionally, walking helps regulate appetite, making it easier to maintain a calorie deficit. Consistency in walking routines leads to sustainable, long-term fat loss. Include walking in your daily life, set realistic goals, and track your progress to achieve your fat loss objectives.

FAQs

How much should I walk daily to lose fat? Aim for at least 30 minutes of brisk walking daily, with a goal of 8,500 steps.

Can walking alone help me lose significant weight? Walking, combined with a healthy diet, can lead to significant fat loss.

Is walking better than running for fat loss? Walking is lower impact and can be sustained longer, making it effective for fat loss over time.

What is the best time to walk for fat loss? Any time is beneficial, but walking in the morning can boost metabolism for the day.

How can I stay motivated to walk regularly? Setting goals, tracking progress, and walking with friends can help maintain motivation.Research

Atare, F., 2014. The health benefits of walking: a Nigerian reflection. World Leisure Journal, 56(2), pp.164-167.

Bailey, A.W., Allen, G., Herndon, J. and Demastus, C., 2018. Cognitive benefits of walking in natural versus built environments. World Leisure Journal, 60(4), pp.293-305.

Barton, J., Hine, R. and Pretty, J., 2009. The health benefits of walking in greenspaces of high natural and heritage value. Journal of integrative environmental sciences, 6(4), pp.261-278.

Cavill, N., 2001. Walking & health: making the links Nick Cavill. Editorial board, 7(4), pp.33-38.

Diehr, P., & Hirsch, C. (2010). Health Benefits of Increased Walking for Sedentary, Generally Healthy Older Adults: Using Longitudinal Data to Approximate an Intervention Trial. The Journals of Gerontology: Series A, 65A(9), 982-989. https://doi.org/10.1093/gerona/glq070

Hanson, S. and Jones, A., 2015. Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. British journal of sports medicine, 49(11), pp.710-715.

Hart, J., 2009. The health benefits of walking. Alternative and Complementary Therapies, 15(1), pp.7-10.

Johansson, M., Hartig, T. and Staats, H., 2011. Psychological benefits of walking: Moderation by company and outdoor environment. Applied Psychology: Health and Well‐Being, 3(3), pp.261-280.

Kelly, P., Murphy, M. and Mutrie, N., 2017. The health benefits of walking. In Walking: Connecting Sustainable Transport with Health (pp. 61-79). Emerald Publishing Limited.

Lee, I.M. and Buchner, D.M., 2008. The importance of walking to public health. Medicine & Science in Sports & Exercise, 40(7), pp.S512-S518.

Nelson, M.E. and Folta, S.C., 2009. Further evidence for the benefits of walking. The American Journal of Clinical Nutrition, 89(1), pp.15-16.

Olafsdottir, G., Cloke, P., Schulz, A., Van Dyck, Z., Eysteinsson, T., Thorleifsdottir, B. and Vögele, C., 2020. Health benefits of walking in nature: A randomized controlled study under conditions of real-life stress. Environment and Behavior, 52(3), pp.248-274.

Parkkari, J., Natri, A., Kannus, P., Mänttäri, A., Laukkanen, R., Haapasalo, H., Nenonen, A., Pasanen, M., Oja, P., & Vuori, I. (2000). A controlled trial of the health benefits of regular walking on a golf course. The American Journal of Medicine, 109(2), 102-108. https://doi.org/10.1016/S0002-9343(00)00455-1

Roe, J. and Aspinall, P., 2011. The restorative benefits of walking in urban and rural settings in adults with good and poor mental health. Health & place, 17(1), pp.103-113.

Sesso, H.D., 2000. A drive for the health benefits of walking. The American Journal of Medicine, 109(2), pp.160-161.

Song, C., Ikei, H., Park, B.J., Lee, J., Kagawa, T. and Miyazaki, Y., 2018. Psychological benefits of walking through forest areas. International journal of environmental research and public health, 15(12), p.2804.

Tschentscher, M., Niederseer, D. and Niebauer, J., 2013. Health benefits of Nordic walking: a systematic review. American journal of preventive medicine, 44(1), pp.76-84.

Ungvari, Z., Fazekas-Pongor, V., Csiszar, A. et al. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. GeroScience 45, 3211–3239 (2023). https://doi.org/10.1007/s11357-023-00873-8

Wernerman, J. (2008). Clinical Use of Glutamine Supplementation. The Journal of Nutrition, 138(10), 2040S-2044S. https://doi.org/10.1093/jn/138.10.2040S

[mumbailivenews]

Mumbaikars To Experience Low Rainfall For Next 10 Days; Temperatures To Rise

In a major relief to Mumbaikars after weeks of incessant rainfall, it has come to light that the intensity of rains will be low for the next

[classicfitnessgroup]

https://medium.com/me/stats/post/5e5d75841f5?source=main_stats_page

[tazzarts]

[bodyimproved]

Een ontspannen loopje aan een lage hartslag

Beste lezers,

 De laatste mooie, aangename herfstdagen komen eraan. We zitten wat meer binnen en proberen het extra gezellig te maken, zeker in deze sombere dagen. Vaak gaat dit gepaard met minder beweging of fysieke activiteit.

Laat deze post je inspireren om niet stil te zitten en toch actief te blijven. Ikzelf kies ervoor om naast mijn wekelijkse workouts, ook één keer per week te gaan lopen aan een lage hartslag.

Lopen aan een lage hartslag wilt zeggen dat je loopt aan een lage intensiteit met een hartslag tussen de 60-70% van de maximale hartslag (220 – leeftijd). Bijvoorbeeld voor een man van 25 jaar zou dit zijn:

                             Maximale hartslag = 220 – 25

                                                                 = 195

                             60 – 70% van 195 = 117 – 137 hartslag

Dit heeft een tal van voordelen die ik hieronder kort zal beschrijven.

 Aangenaam genieten

Eén van de grootste voordelen aan deze manier van lopen is dat het niet super intensief is. Dit wilt dus zeggen dat je ademhaling tijdens het lopen wel verhoogd is, maar dat je niet moet happen naar voldoende zuurstof. Je ademhaling zal dus relatief rustig, gemakkelijk en regelmatig aanvoelen. Een ideaal tempo om met een trainingspartner te doen. Aangezien je ademhaling onder controle blijft, kan je tijdens het lopen een gezellig babbeltje slaan met je runbuddy.

Eveneens ideaal om  al lopend te genieten van de zon en het uitzicht of om je hoofd leeg te maken en rust te vinden na een lange zware dag vol stress, druk en spanningen.

 Vetverbranding

Ons lichaam kent verschillende energiesystemen. Afhankelijk van de soort inspanningen die we leveren spreken we een andere energiebron aan. Bij het lopen aan een hoge intensiteit maakt het lichaam gebruikt van de koolhydraten en koolhydraatreserves van ons lichaam. Lopen aan een lage intensiteit daarentegen zal hoofdzakelijk de opgeslagen vetten in ons lichaam aanspreken. Denk maar aan duursporters zoals marathonlopers en wielrenners, deze hebben een heel laag vetpercentage omdat ze hoofdzakelijk gebruik maken van vetten als energiebron.

Dit is dus een ideale vorm van beweging voor personen die op een gezonde manier willen vermageren of sporters die vetmassa willen verliezen.

 Langer volhouden en geen zware benen

Onze voorraad aan lichaamsvetten bedraagt meerdere tot tientallen kilogrammen. Een kanjer van een voorraad dus! En iedere gram vet levert ons lichaam 9 kcal energie. Voor de koolhydraten is dit anders. Hiervan hebben we een veel kleine voorraad, er kan ongeveer 600 g van worden opgeslagen in het lichaam onder de vorm van glycogeen. Eveneens geeft 1 gram koolhydraten ons slechts 4 kcal energie. Dit is minder dan de helft in vergelijking met vetten en we hebben er kleinere hoeveelheid van! Koolhydraten worden aangesproken bij een intensiteit met een hogere, tot zeer hoge hartslag.

Het lichaam heeft dus in verhouding een grotere opslag van vetten in vergelijking met koolhydraten. Vetten leveren ons langer en meer energie, maar ze worden enkel aangesproken bij een intensiteit op lage hartslag. Eenmaal de hartslag begint toe te nemen gaat het lichaam meer koolhydraten beginnen verbranden. Het punt waarop we stelselmatig meer koolhydraten beginnen te verbranden in plaats van vetten noemen we het aerobe punt. Wanneer de hartslagfrequentie nog hoger gaat bereiken we het anaerobe punt. Hierbij zullen enkel nog koolhydraten verbrand worden en dit aan een zeer hoge snelheid. Dit looptempo is minder lang vol te houden aangezien melkzuur als afbraakproduct geproduceerd wordt. Vanaf het moment dat er melkzuur geproduceerd wordt zal de snelheid aan een hoog tempo afnemen en worden de benen zwaarder.

Wanneer er dus aan een lage intensiteit gelopen wordt, kan de inspanning langer worden volgehouden en zal je tijdens het lopen, alsook de dag erna geen last hebben van zware, pijnlijke benen!

 Bevordert de conditie en het cardiovasculair stelsel

Tijdens het lopen wordt je ademhaling wat verhoogd en zal het hart meer en harder moet pompen om heel het lichaam van voldoende bloed en zuurstof te voorzien. Door op regelmatige basis te lopen aan een lage hartslag zullen in het lichaam meerdere veranderingen plaatsvinden. De maximale zuurstofopname wordt verhoogd, het hart zal meer spiervezels aanmaken, er heerst een verbeterde hartfunctie, het bloedhaarvaten netwerk zal uitbreiden (met een betere doorbloeding van spieren en organen tot gevolg), alsook het aantal mitochondriën (energiefabriekjes) in de spieren zal toenemen.

Er kan dus vastgesteld worden dat de algemene conditie en het cardiovasculair stelsel wordt bevorderd. Ideaal om een algemene basisconditie op te bouwen!

 Minder kans op blessures

Aangezien lopen aan een lage hartslag een inspanning is met een lage intensiteit, is ook de belasting lager en daalt de kans op blessures. Het is een ideale trainingsmethode om het lichaam stelselmatig gewend te laten worden aan hogere belasting, om zo op een langere termijn over te schakelen naar sporten op een iets hogere intensiteit zonder dat blessures of overbelasting zal plaatsvinden.

 Conclusie: Sporten moet dus niet altijd uitputtend zijn om er héél wat winst uit te halen!

[journalistcafe]

भूकंप के झटकों से हिली धरती, घरों से बाहर निकले लोग

भूकंप के झटकों से हिली धरती, घरों से बाहर निकले लोग

हिमाचल प्रदेश में सोमवार सुबह भूकंप के कम तीव्रता के झटके महसूस किए गए। अधिकारियों ने इस बात की जानकारी देते हुए कहा कि फिलहाल किसी तरह के जानमाल के नुकसान की कोई खबर नहीं हुई।

मौसम विभाग ने कहा, ‘रिक्टर पैमाने पर 3.5 तीव्रता का भूकंप सुबह 7.53 बजे दर्ज किया गया। जम्मू एवं कश्मीर की सीमा से लगा चंबा जिला भूकंप का केंद्र रहा।’

यह भी पढ़ें: पाकिस्तान में आया था भूकंप, अब दिख रहा नुकसान

पहले भी डोली…

View On WordPress

[lessexcusesfitness]

Cardio Exercises-Low Or High Intensity Exercise Burn Body Fat Faster?

Have you ever wondered which cardio exercises are best for burning off extra body fat? Is walking (low intensity) better or running (high intensity) better for burning body fat? 

Well, both low and high intensity exercises will help you burn off body fat. The question is which is more effective and burn more body fat. What is your fat burning zone?

When scientists first reported that during intensive exercises, your body burn glycogen, which is a form of stored carbohydrates stored in your liver and muscles for energy and during low intensive exercises, your body burn body fat, everyone suddenly change their workout routines to perform low intensity exercises to burn body fat.

Does it work? Obviously it does not work because there are still so many fat people around although they are working out with low intensity exericies isn’t it? Why is that so?

Well, the scientists were right when they said that our bodies burn more body fat during low intensity exercises like walking or a leisurely swim. But during a high intensity exercise like running, our bodies burn a lot more calories. Even if some of the calories burnt are from glycogen, we will still burn many fat calories as well.

To add icing to the cake, when your store of glycogen is low, the carbs from your meal you eat later gets converted into glycogen to fill up the store and will not be converted to body fat when left unused for energy.

Furthermore, high intensity cardio exercises crank up your metabolism even after your workout is done. This means that you body will continue to burn body fat hours after you have left the gym. This effect is almost non existent in low intensity cardio or aerobic workout. Accumulatively, your body burns up many many more calories during and after high intensity cardio exercises than lower intensive ones.

You can inject high intensity exercises to your cardio workout by introducing some interval training. You can walk briskly for 5 minutes, then breaking into a jog for another 5 minutes. Then walking briskly again until you caught your breath and then sprint for a minute before walking again for another minute. From this point, alternate between a sprint and a walk, a minute each and do this for the next 15 minutes and you are done.

Do this for 5 days a week and before long, you will be steadily losing unwanted body fat and weight healthily and naturally. cardio exercises, burn fat, burn calories, low intensity, high intensity, aerobic exercises