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The
Tonic
And
Toner for Your Body
Why
Exercise?
Physical
fitness is many things– physical strength, endurance,
mental alertness and disease-free body.
Exercise helps to attain all these four ingredients
of physical fitness.
Toner
and tonic for our
Muscles:
Our body contains more then 600 muscles.
Behind every
curve there is a muscle. By the time we are
twelve years old, our body is 1/3rd muscle.
Every move of our body is made possible by our muscle:
walking, jumping, turning, flexing , just to name
a few. Our muscle do many other jobs for us.
They help suck air into our lungs and push
food through our digestive system.
Our heart is also nothing but a muscular
pump.
If
Our Muscle are Lazy: When our muscle
are not used enough, they become flabby and soft
and can not do all the jobs they are supposed to
do. With flabby and soft muscle if we have to play
or do some hard work, we quickly feel weak, tired,
and short of breath.
Benefits
of Exercise
-
Improved
posture and appearance
-
Improved
strength, endurance, and coordination
-
More
energy for both physical and mental tasks
-
Greater
flexibility of muscle and joints
No
Substitute for
The Morning Walk
It
is bemusing to see that in today’s commercial world,
even physical exercise has been commercialized.
Lot of Exercising Gadgets are now available in the
market and many 3-5 star Training Centers have come
up to teach you Aerobic Exercises. How many gadgets
one have in his/ her home and what is the social
rating of the Aerobic centers he/she attends have
now become a status symbol. They are viewed as a
fashion and used as a cosmetic. Against this background,
talking about Walking sounds glamour less and little
old- fashioned. Yet there is no substitute for the
Morning Walk.
Morning
walk
A Natural Recharger
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Energises
you
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Oxygenises
you
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Tones
up your muscle and joints
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Helps
you to relax by reducing stress
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Helps
you sleep better
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Improves
your appetite
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Reduces
your fat
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Your
Reliable Savior
Regular
morning wak may go a long way in controlling:
Heart
Problems
Hypertension
Diabetes
Depression
Joint
Pains
Some
Useful Tips
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Ensure that your shoes are very light and comfortable.
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Better to have some company. If married, go with
your spouse.
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Walk with your chin up and your shoulders held
slightly back.
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Ensure that the heal of your foot touches the
ground first.
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Roll your weight forward.
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Walk with your toes pointed forward.
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Swing your arms while walking.
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For
The Beginners
If
you are a beginner, it is better if you increase your
walking exercise gradually. Following table may be used
as a guideline.
|
Your Walking Stages
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|
Week
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Warm
up
time (mts.)
|
Brisk
walk*
time (mts.)
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Cool
down
time (mts.)
|
Total
walking
time** (mts.)
|
|
1
|
5
|
5
|
5
|
15
|
|
2
|
5
|
8
|
5
|
18
|
|
3
|
5
|
10
|
5
|
20
|
|
4
|
5
|
15
|
5
|
25
|
|
5
|
5
|
20
|
5
|
30
|
|
6
|
5
|
25
|
5
|
35
|
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7
|
5
|
30
|
5
|
40
|
|
8
|
5
|
35
|
5
|
45
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9
& Onward
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5
|
40
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5
|
50
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