Weight loss through walking (health.heraldtribune.com - Lemon Detox Diet)
DEAR DR. DONOHUE:††I lose some weight, but as soon as I stop, the weight comes back ó often more than I lost. I want to try the exercise bit this time around. My exercise is walking. ó S.S.Lemon Detox...
DEAR DR. DONOHUE:††I lose some weight, but as soon as I stop, the weight comes back ó often more than I lost. I want to try the exercise bit this time around. My exercise is walking. ó S.S.
ANSWER:†Youíd be surprised at how strenuous it has to be and how prolonged the exercise session must last to lose a significant amount of weight. Itís possible to lose weight without dieting. The most successful approach is to combine calorie restriction with exercise.
Itís said that 45 minutes of brisk walking at least four times a week takes off 18 pounds in one year.
As far as health goes, walking three hours a week lowers the risk of heart attack and stroke by 40 percent.
Let me give you a tip to prevent boredom and to increase calorie burning. Walk fast for 90 seconds, then slow down for 90 seconds and continue this pattern for the length of your walk. The ultimate goal is to walk in this fashion for 30 minutes on most days of the week. You will lose weight with this regimen.
The booklet on fitness gives other tips for developing an exercise program. Readers can obtain a copy by writing: Dr. Donohue ó No. 1301, P.O. Box 536475, Orlando, FL 32853-6475. Enclose a check or money order (no cash) for $4.75 U.S./$6 Can. with the recipientís printed name and address. Please allow four weeks for delivery.
DEAR DR. DONOHUE:†I am 61 years old and have taken up bowling. I use my own ball, and it seems to fit fine. But when I go to throw the ball, I get a sharp pain that shoots through my thumb. From then on my thumb is numb and tingly. I donít want to go to the doctor for such a little thing. I thought it would get better with time. I donít want to quit bowling, but if I canít get this under control, I donít know what to do. ó C.M.
ANSWER:†Pressure on the base of your thumb from the margin of the thumb hole is pressing on a nerve there. If you alter your grip, that might relieve the pressure. You also can have the hole beveled or enlarged to take pressure off that area. If thereís enough room in the hole, pad it or have it padded. Wearing a glove is another way to protect the thumb nerve.
DEAR DR. DONOHUE:†As a longtime track coach, I have seen more than my share of calf cramps and have endured many myself. I found your leg-cramp articles to be very informative. However, I found one suggestion to be a contradiction to what I understand. Rising on your toes is not a calf stretch but a muscle contraction. Stretching is a fine idea, but it must be stretching. There are several good ones. Leaning against a wall at a 60 degree angle while keeping the heels on the floor is one. ó R.C.
ANSWER:†Coach, youíre quite right, and Iím quite wrong. What I described isnít a stretch. I usually give the calf exercise in this way: Stand on a stair with heels projecting off the stair. Rise up on your toes and then descend with the heels lowered as far as possible below the step. Thanks for catching my error. Your stretch is an excellent one.
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ABOUT THE AUTHOR
Ramya, a consultant from Chennai.