matccopublishers

Health Update  

Walk yourself fit......... 

Like any exercise the benefits will depend on how much you do and how hard you push yourself. A gentle stroll on a Sunday afternoon won't instantly boost your fitness levels, but you don't have to be an Olympic power walker to see the benefits either.

One recent study found that walking 3 km. (2 miles) a day at any pace reduces your risk of coronary heart disease. Moderate walking will also lower the bad cholesterol in your blood and help build strong bones, protecting women against osteoporosis. It's also a great way of letting off steam and boosting your energy levels. The rhythmic, repetitive movement can be calming and soothing and may even stimulate creative thinking.

Many women find jogging or running uncomfortable, especially if they are unfit; it's also common for women to suffer from knee problems, so running is painful. Walking is a wonderful alternative. All you need is a pair of good walking shoes and you are ready to go.

Walking at a gentle pace is certainly good for you, but if you really want to see the fitness benefits, power walking is best.

Try picking up your pace and pumping your arms. You should be walking quite fast as if you are late for an appointment. At this pace, you will improve your cardiovascular fitness and give your body a good all-over workout. Walking will tone your legs, buttocks, abdominals and upper body. Power walking at a fast pace burns even more calories than slow jogging, because brisk walking requires pure effort, whereas jogging can rely on momentum.

Technique
Posture Check: Relax your shoulders. Keep your neck long and chin parallel to the ground try focusing on a point 4.5m (15 feet) in front. Lift and open your chest. Don't arch your back. Keep your stomach tight and hips square.

Stepping Action
Put your foot down from heel to toe Lengthen your stride as you speed up Keep your arms bent at 90 degrees and swing them in time with your step.

THE WALKING WORKOUT.......
Aim for at least three 30 minute sessions per week

If you can't spare half an hour do 10 minutes instead - every little counts

Warm up slowly: gently increase your speed.

If you are unfit, start off at a gentle pace. Three kilometres per hour (2 mph) may be enough to increase your heart rate so you are in your training zone. As you get fitter, pick up the pace to 6-8km/h (4-5 mph). You should be slightly breathless, but not gasping.

Start by walking on flat terrain. As you get fitter you can try gentle hills for a more challenging workout.

Don't forget to stretch after your workout. Stretch all your major muscle groups - calves are especially important, otherwise they will tighten up and make your shins sore.

A moment of understanding
BRUCE LEE, the Chinese superstar of martial arts, authored several books on combat and life in which he incorporated Eastern philosophy with Western psychology. This extract from one of them on Kung Fu illustrates how the fighting art applies to everyday life.
KUNG FU is a special kind of skill; a fine art rather than just a physical exercise. It is a subtle art of matching the essence of the mind to that of the techniques in which it has to work. The principle of kung fu is not a thing that can be learned, like a science, by fact-finding and instruction in facts. It has to grow spontaneously, like a flower, in a mind free from emotions and desires. The core of this principle of kung fu is Tao -- the spontaneity of the universe.

After four years of hard training in the art of kung fu, I began to understand and felt the principle of gentleness -- the art of neutralising the effect of the opponent's effort and minimising the expenditure of one's energy. All these must be done in calmness and without striving. It sounded simple, but in actual application it was difficult. The moment I engaged in combat with an opponent, my mind was completely perturbed and unstable. And after a series of exchanging blows and kicks, all my theory of gentleness was gone. My only thought at this point was "somehow or other I must beat him and win!"

-a matcco presentation