March 2018 - FITBODYUSA

WALKING VERSUS RUNNING


Wondering what is the difference?

Walking Versus Running - What is The Difference


There is a huge difference between walking and running. Muscle function involved in walking is quite a few and is limited while in running almost every muscle is involved, that is why running helps to lose more fat and that too at a rapid rate than walking. The more you move your body, the more active you become and to can get rid of the laziness that ties you in a cobweb and do not let you work and perform more efficiently.

Walking can be good for people who hate running or cannot run due to health issues, but if you can and if you are looking to lose weight and get fit you should definitely go for running without giving it a second thought. Walking is good as you are trying to make your body active at an initial stage. When you are just getting started and do not want to put a lot of pressure on your body then you can walk for a few days, after that you can start running as if you right away step into running that you might feel exhausted and will perhaps quit even walking let alone running.

What burns more calories?

Running will for sure burn more calories because it consumes more muscle strength and energy of your body than walking. You can burn almost 300% more calories while running than while walking. More muscle power is involved in running than walking.

By walking you can burn anywhere between 70-110 calories per mile (1.6 km) depending on your weight. If you are 55 kg then you will burn almost 70 calories and if you are around 83 kg then you will burn about 110 calories. (Note one kg weight in pounds will be 2.2 times of kg, example 10 kg =22 pounds)

RELATED: How To Lose Weight Naturally With High Intensity Running 

While running, you burn 300% more calories, but I would suggest that you can twice the figure above for the calories burnt while running as there are a lot of factors that you need to consider, like the distance covered your weight and other factors.

Walking Versus Running - What is The Difference?

BMI stands for Body Mass Index. It is a calculation that takes into account your weight and height. The index is used as a screening tool or an indicator that measures body fatness.

Understanding Your BMI - Body Mass Index


Body Mass Index is known to be one of the most inexpensive methods of calculating the weight category of a person.

It is important to know your BMI and what category you fall in such as underweight, normal weight, overweight or obese. A high number often indicates high body fat which increases the risk for certain chronic health problems.

BMI Categories


According to the U.S. Department of Health & Human Services, and that with a BMI below 18.5 is underweight. People with a BMI between 18.5 and 24.9 are considered to have a healthy or normal weight. Overweight adults have a BMI between 25 and 29.9. An adult with a BMI of 30 and above is considered obese.

  • Underweight = <18.5
  • Normal weight = 18.5-24.9
  • Overweight = 25-29.9
  • Obesity = BMI of 30 or greater

How is BMI Calculated?

For both adults and children, BMI is calculated the same way. The calculation is based on either the Imperial System of Measurement or the Metric System of Measurement. In the United States, we use the older Imperial System of Measurement where things are measured in feet, inches and pounds.

The two formulas are:

1. Imperial System of Measurement (pounds and inches):

Using the imperial system, BMI is calculated by dividing your weight in pounds (lbs) by your height in inches (in) squared and multiplying by a conversion factor of 703.

  • Formula: weight (lb) / [height (in)]2 x 703
  • Example: Weight = 200 lbs, Height = 5 feet 5 inches (65 inches)
  • Calculation: [200 ÷ (65)2] x 703 = 33.27 BMI

2. Metric System of Measurement (kilograms and meters):

Using the metric system, BMI is calculated by dividing your weight in kilograms (kg) by your height in meters (m) squared. Because height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters.

  • Formula: weight (kg) / [height (m)]2
  • Example: Weight = 68 kg, Height = 165 cm (1.65 m)
  • Calculation: 68 ÷ (1.65)2 = 24.98 BMI

Body Mass Index Chart

There are several online tools that can be used to calculate BMI easily and quickly. One of the more popular tools is called the BMI Chart or Body Mass Index Chart. People who are more visually oriented find the BMI Chart easy to read and understand.

It helps to categorize people on the basis of their weight as underweight, healthy weight, overweight and obese. For example, find your height along the left side of chart then locate your weight at the top. Next, slide your finger down until reach the BMI number at the intersection.

Why Does BMI Matter?

BMI has immense clinical relevance and is a useful measure of overweight and obesity. In general, having a high BMI increases the risk of developing a range of conditions linked with excess weight, including:

  • Chronic heart diseases
  • Type 2 diabetes
  • High blood pressure (hypertension)
  • High cholesterol levels
  • Gall bladder diseases
  • Stroke
  • Osteoporosis
  • Arthritis
  • Sleep apnea
  • Several types of cancer (breast, colon and prostate)

Conversely, having a BMI in the low range could indicate that your at risk of being malnourished. This means that your body may be deprived of vitamins, minerals and other important nutrients.

In addition to BMI, several other factors are also used to calculate imminent health risks associated with obesity and high body fat. Factors such as blood sugar level, family history of diseases, smoking, age, gender, level of activity and so forth.

High Body Mass Index is Linked to Diabetes

Researchers have linked obesity to heart diseases, cancer and type 2 diabetes. Obesity is no longer related to the age factor. Today there are a large number of younger people and children who are diagnosed as overweight and obese.

Even though the exact reason or cause of diabetes is still a mystery, obesity is one factor that increases the risk of developing type 2 diabetes. Studies prove that people who are obese are 80% more likely to develop type 2 diabetes.

There is also a greater risk of developing the disease if the person has accumulated excess fat around the abdomen. It is also known as abdominal obesity.

Insulin resistance

Due to high abdominal fat, the cells release a particular type of chemical which are pro-inflammatory. These chemicals disrupt the function of cells that are responsive to insulin, making the body insulin resistant, which is the main symptom of diabetes mellitus.

Changes body metabolism

Excessive body fat is also known to change the overall metabolism of the body. Obesity causes the adipose or fat tissues in the body to release fat molecules into the blood stream. This reduces insulin sensitivity of the body.

Scientists also believe that obesity can cause pre-diabetes, a condition that develops into diabetes in the later stage.

Without regular exercise and a healthy diet, obesity can cause several ailments apart from diabetes within a short period of time. However, the great news is that by lowering BMI and reducing body weight, you can also reduce the risk of developing type 2 diabetes and other related health issues.

It is also possible to delay the onset of diabetes by exercising and losing weight gradually.

High Body Mass Index is Linked to Heart Diseases

Known to be one of the leading causes of death, heart diseases are directly linked to obesity. One of the most common types of heart disease occurs when the blood vessels that carry blood to the heart become narrow and clogged.

This prevents the heart from receiving the blood it requires for pumping. It can cause heart attacks, heart failure, abnormal heart rhythm and so forth. There are several types of heart diseases that occur mainly due to obesity.

Heart diseases are often linked to various other ailments such as high blood pressure or hypertension, high blood sugar and high cholesterol levels. All these ailments can eventually lead to heart diseases.

Weight loss and regular exercise can help reduce the risk of heart diseases as it tends to reduce high blood pressure and blood sugar levels. A healthy and balanced diet is another way to reduce weight and lower the risk of developing heart diseases.

High Body Mass Index is Linked to Strokes

Excessive fat in the body or the condition known as obesity causes hypertension. Stroke is mainly caused due to high blood pressure. Strokes can be prevented by reducing body weight which in turn reduces blood pressure level. Therefore it is quite pertinent to keep blood pressure level under control.

There are many ways to prevent obesity and control your weight. Healthy eating and regular exercise are the two simple ways to prevent obesity and other related health issues. Have a balanced and healthy diet of fruits, vegetables, whole grains and lean sources of protein such as poultry, fish, nuts and soy.

Another method to promote weight loss is bariatric surgery which is considered to be quite effective as it reduces numerous health risks associated with obesity.

RELATED: 5 Common Mistakes to Avoid for Healthy Weight Loss


Article Source: https://EzineArticles.com/9883780

Understanding Your BMI - Body Mass Index

People wonder about the difference between muscle hypertrophy and strength and how the two are related.
I will discuss the both of them and how to train for each.

Muscle Hypertrophy vs Strength - Yes, There is a Difference


The Difference Between Muscle Hypertrophy and Strength


Muscle Hypertrophy


Muscle hypertrophy, otherwise known as muscle synthesis, is a process where the muscle gets bigger, mainly through sarcoplasmic hypertrophy. Although there is also myofibrillar hypertrophy (Also known as sarcomere hypertrophy) which is a bit different from sarcoplasmic hypertrophy. Hypertrophy relies on nutrition a lot more than strength does in the long run. Muscle can't be built with nothing.

Muscle hypertrophy is started off when a muscle is damaged after a workout. There are certain hormones that effect this process such as testosterone, growth hormone, insulin-like growth factor and insulin. When the muscles are repairing a few things happen. First the muscles swell up. This causes the blood to circulate through them. This means that more nutrients and oxygen are delivered to help repair the damaged muscles.

Strength


Strength is a different type of gain. It's a process where the muscles get used to being activated. The body gets used to muscles firing via neural adaptions, which means that to get stronger you need to rely less on hypertrophy and more on neural adaptions. Strength is also a bit easier to improve, especially in the short term. Some studies showed that people that are new to training could lift up to double the original weight used in a matter of weeks via a phenomenon called "noob gains". Another fun fact is that the muscle gets a bit denser via myofibrillar hypertrophy which unlike sarcoplasmic hypertrophy helps with performance.

To be more exact, this is how strength is improved: when you train, the body "remembers" the movement patterns for each exercise making you more efficient at activating the muscle groups used during that specific exercise.
There are however a few well known supplements that can help increase performance short term. A few of those supplements are citrulline-malate, beta-alinine and caffeine.

How to Train


Now that we have everything covered, lets talk about the most interesting part on this topic - how do we train for each of these? The answer is simple, more reps with less weight for muscle hypertrophy and less reps with more weight for strength. I would recommend 15 to 20 reps for muscle hypertrophy and 1 to 5 reps for strength.

Some research states however, that for strength gains it is optimal to do 1 set per exercise, while for muscle hypertrophy it is generally recommended to go high on the volume and do about 4 sets per exercise, so further into the details, I would recommend the following:

Muscle hypertrophy


Reps: 15-20 (Go higher if you are a beginner and lower if you are intermediate/advanced)

Sets: 3-5 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Exercises: 5-7 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Rest: 30-120 seconds (Go higher if you are a beginner and lower if you are intermediate/advanced)

General tip: choose a few compound exercises for a bigger growth hormone release and to get the muscles ready to work and then a few isolation movements to cool down at second half of the workout, to get the blood flowing into the muscle (Via the phenomenon called "The pump" and generally through contraction with high reps). You should also consider adding slow eccentrics.

Who is this optimal for: this approach is optimal for bodybuilders and teenagers looking for an aesthetic look. It is a very good approach for teenagers as the low weight training reduces the risk of injury.

Strength


Reps: 1-5 (Go higher if you are a beginner and lower if you are intermediate/advanced)

Sets: 1-3 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Exercises: 3-5 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Rest: 90-180 seconds (Go lower if you are a beginner and higher if you are intermediate/advanced)

General tip: try to get rid of isolation exercises and aim for compound exercises. I must also add that quick and explosive concentric movement is the best way to go for strength and power.

Who is this optimal for: this approach is optimal for people trying to compete in strongman, powerlifting, playing sports or who do manual labor. This type of training will promote muscle activation efficiency which in turn might mean saving a bit of energy doing things like manual labor or sports.

Conclusion

As we can see, they are both different and are both trained differently, and fun part is, we can combine them to get the best out of both worlds. To combine them you can simply just follow a split such as the push/pull/legs split, first three days you would do strength training then the next three days you would do hypertrophy training. With this type of training you can be a power-builder, a mix between a bodybuilder and a power-lifter.

NOTE: When I say a specific amount of reps, I do not mean picking up pencil weights and just flinging that weight for the specified reps, but I mean that you should use a weight at which you would struggle to do the needed amount of reps.

Source

Muscle Hypertrophy vs Strength - Yes, There is a Difference

Do you want the best firm butt exercises which dissolve cellulite and tighten your glutes? What woman wouldn't want to have a sexy bottom which is tight and toned. I want to share with you 6 exercises which can dramatically strengthen your back side and lower body.

7 Firming Butt and Abs Exercises for Women


Romanian Dumbbell Lift

Romanian Dumbbell Lift


  • Stand straight, holding a dumbbell in your left hand, with your feet at shoulder width apart.
  • Lift your right leg up and back with your knee straight and lean your torso forward, until your torso and right leg form a straight line and are parallel to the floor.
  • You should feel the tension in your right hamstring and glute, and when you do, swing your leg back down and stand back straight up.
  • Repeat with each leg 10 times.

Sumo Squats

Sumo Squats


A wider stance will automatically emphasize hamstring and glute work;

  • So stand with your feet a step more than shoulder width apart.
  • Utilizing the weight of a barbell or dumbbells if you want to make the exercise more difficult, tighten your abs and squat down until your thighs are parallel to the floor.
  • Slowly stand back up and repeat for two sets of 10 squats each.

Explosive Lunge

Explosive Lunge


  • Start in a typical lunge pose, with your right foot forward and bent 90 degrees at the knee and your left foot extended behind your body.
  • Tighten your core and propel yourself upwards with your right foot, so that you are jumping in the air.
  • Switch feet mid-jump and land in a lunge, with your left foot forward.
  • Repeat for two sets of 5 reps each.

The Explosive Lunge is a high intensity exercise, but it also gets results quickly – while it is great to practice once or twice a week, be sure to keep your routine within personal limits.

Bicycle Crunches

Bicycle Crunches


Firstly you'll need to be lying on your back on the ground. It's best to use a yoga mat if you've got one.
Secondly, place your hands behind your head and your legs in the air in a bent L shape position.
Thirdly, bring your right elbow to your left knee and at the same time extend the right leg.
Fourthly, return to your original position. Now do the exact opposite of what you've just done. Bring your left elbow to your right new while extending your left leg.
Finally, repeat these steps for as many repetitious as possible. Remember to perform this workout slowly, this will ensure that you are maximising tension on the abdominal muscles.

V Sit-Ups



While traditional crunches and sit-ups only work the upper abs, V sit-ups target the lower abs as well.

  • Begin on your back with your arms extended over your head and your legs straight out on the ground.
  • Pull your arms forward while you lift your shoulders off of the ground.
  • At the same time, keep your lower back on the ground and pull your legs upwards to meet your arms.
  • Pause and gently lower back to the ground.
  • Repeat.

Flutter Kicks



  • Lie on your back on the ground with your legs fully extended.
  • Place your arms along your sides with your hands under your butt, palms against the floor.
  • Tighten your abs and lift your heels off the floor approximately six to eight inches.
  • Scissor your right leg up so that it forms a 60-degree angle with the ground, then begin flutter kicking your legs, so that you drop your right leg toward the ground as you lift your left leg up into the air at a 60-degree angle. Make sure you initiate these movements from your abs, keeping your lower back flush to the ground and your core tight.
  • Continue flutter kicking for 30 to 60 seconds.

Russian Twists

Russian Twists


The Russian twist is a great exercise for giving your tummy a much-needed workout. The best way to do it is with a ball. Hold it in front of you with both hands while sitting on the floor. Turn one direction in a 45 degree angle. Your back and core should be straight, and your abdomen should do the twisting. You should be really feeling it there when you go to the side. Go 45 degrees one way, and then do it the other way.

The above mentioned exercise are just a tip of the iceberg. If you've never done any of these mentioned exercises, make sure to use light weights until you get used to holding a much heavier weights or barbell overhead. Mix these exercise with any cardio workouts you have and in no time, you will be ready to wear your bikini.

7 Firming Butt and Abs Exercises for Women - I want to share with you 6 exercises which can dramatically strengthen your back side and lower body.

7 Firming Butt and Abs Exercises for Women