Try This For Yourself Maybe?

As some of you may have read, I am currently doing a 30 day butt challenge. It starts off pretty tame but is getting tougher by the day. Pleased to say I am keeping up with it so far.

If you would like to give it a try here is the link 30 Day Butt Challenge

As part of the routine, you are asked to do 30 seconds of a cardio move of your choice. At first this was fine but as the exercises have got harder I have found that I have changed what I do for 30 seconds. I find that 30 seconds of fast, high kneed jogging on the spot is managable but feel free to adapt to suit your own fitness level. There are some recommendations on the workout.

Another bit of advice I would suggest is to watch the video instructions before attempting each block of exercises. This will help you to get the movements correct for the best results.

Finally, if it gets too much and you struggle, then adapt it slightly to suit. Have a rest day if you need to (I have had to). Make sure it is only for one day though if you can. Stretch the muscles after each routine as this will help.

Good luck x

30 Day Butt Challenge Update

Further to my recent post on the 30 butt challenge I am currently doing, here is an update.

The routines are getting more challenging and I have gone through a range of exercises from floor movements and squats. The latest block of exercises I am currently doing are ballet based. I have done plies based movements which work the thighs and buttocks.

These are getting harder and after the odd day of really feeling the after effects of the routines, I am pleased to say I feel like I am getting stronger in my legs and bum. I have had a brief moment the day after some movements when it felt like I had really worked my muscles, but after some stretches it seemed to ease.

They do say that if you feel stiff then to take a days break. I have had to do this once, but other than that I have managed to keep going.

I do wonder what group of people they make these challenges for.

I exercise regularly but have at times have found it difficult. It certainly is NOT a quick fix for the faint hearted and I would recommend anyone thinking of taking up any kind of intense 7 - 30 day challenge to only do so if you have been exercising already for at least 2-3 months.

30 Day Butt Challenge

As some of you may know, I like to take part in the odd challenge now and again. With my beach holiday just around the corner I thought I would give my butt a bit of extra work, so have taken it upon myself to do a 30 day butt challenge.

I started it a week ago and it seemed pretty ok so far, not too painful. Every 5 days the exercises get more intense and varied. As I began my second block of 5 days I must admit that it did really begin to up the pace and I could really feel it the next day. It doesn't take too long to do so that is a plus for me. I start off with one exercise and then the next day I do day 1 plus a new exercise on day 2, then 3rd day a new exercise plus day 1 and 2. I continue like that for 5 days. Then it all starts again but with 5 different more intense exercises.

Unfortunately due to taking a trip over 200 miles to do a two day course I decided to put it on hold until I came back home. I really didn't think it would be a good look waddling into a conference room after the intense exercise.

Now I am back home the challenge has commenced. Currently I am doing a variety of squats and believe me they hurt. It does say that if it is hurting bad then to have a days break. Yes it hurts but I can still manage to keep going so far.

I have taken a before photograph and will compare it with an after one. I will be interested to see if all of the hard work and pain has been worth it and I will post the results.

I will keep you updated :)

The Training Countdown Begins!

So as you might know from my last post I am doing a couple of charity events. The first one being a 28 mile cycle ride. The course is near Grimsby and from what I have seen will involve a few hills so some training and good eating is in order.

I will be posting my progress as I build up to the first challenge which will take place on 8th May.

Yesterday I began doing some training. It is not all about the exercise, good fuel (in the way of food and fluid) is as important.

Over the course of yesterday I ran and walked with the dog for 5 miles (split in to two sessions). As it was a sunny day I thought it would be a good opportunity to jump on my bike. Now anyone who cycles will know that it is important to get your butt use to the saddle. I haven't been on my bike much this year so that first ride can be a little bit painful on the old bum bones the day after.

Nevertheless I jumped on my bike and cycled roughly 15 miles. It was a little bit breezy going but easier going coming home and I really enjoyed it :)

Subject to the weather I plan to do another ride during the week taking it a bit further. Once I have got my legs (and bum) use to being back on my bike I will then begin to tackle some hills (I can't wait 😕).

Having a good food intake will help my muscles recover and give me the stamina I need.

I will post more on my progress and what I'm doing and eating over the course of the next few weeks

The No-Gym, Full-Body Workout You've Been Waiting For

 A full-body strengthening and fat-burning workout that only involves 4 moves and no equipment other than a chair? Sign us up! 

Perform 30 repetitions of exercise one, 30 seconds of exercise two, 30 repetitions of exercise three, and 30 seconds of exercise four (on each leg). Rest and repeat for 3 circuits. Attempt to complete this series 5 to 7 days per week for some seriously impressive results. 

Exercise 1: CardioSeated Jacks

PHOTOGRAPH BY BROOK BENTEN

Sit with your legs together and arms bent to 90-degrees directly in front of your face. Jack the legs and arms open wide, then back in together. This is a low-impact version of a jumping jack that gets your heart pumping without pounding on your knees, hips, ankles, or lower back. Perform 30 repetitions.

Exercise 2: Abs and Arms
Forearm Incline Plank

PHOTOGRAPH BY BROOK BENTEN

Interlock your fingers and press your forearms into the chair with elbows directly under your shoulders. Tighten your butt and abs and maintain a solid straight line from your shoulder to hip to heel, without raising your butt. Hold for 30 seconds.

Exercise 3: Butt and Fronts of the Thighs
Sit/Stand

PHOTOGRAPH BY BROOK BENTEN

Hover your hips right over the seat cushion, as if you are just about to sit down, then pop your hips forward and stand up. As soon as you stand up straight, start to sit back down again, then go back up. Maintain this back-and-forth of almost sitting down, then lifting to standing. If this becomes too strenuous, allow yourself to sit all the way down before standing. Perform 30 repetitions.

Exercise 4: Butt, Lower Back, and Backs of Thighs
Warrior III Balance

PHOTOGRAPH BY BROOK BENTEN

Stand facing the chair. Reach your arms forward to touch the back. Lift one leg off the floor to match the height of your torso. Avoid rotating at your hips, which means keeping both hip bones facing toward the floor, not toward the side wall. Hold this pose to strengthen the entire posterior chain: lower back, buns, and hamstrings.  Hold for 30 seconds then repeat on the other leg.

Source:prevention.com/fitness/the-no-gym-full-body-workout-youve-been-waiting-for?cid=soc_Prevention%20Magazine%20-%20preventionmagazine_FBPAGE_Prevention__

10 Minute Butt & Thigh Workout

Get Moving!

Winter makes us all feel like being lazy and staying indoors watching a movie. Then come spring it is a mad rush to get into shape for the holiday season.

I exercise ALL year whatever the weather. This helps to keep my body in shape and my weight steady. The longer you keep up the exercise routine, the more it becomes a daily habit.

I enjoy cycling but when the weather is cold, wet and dark I admit that jumping on my bike becomes less likely. So what do I do instead? I walk and walk and walk. If it's cold and raining, guess what? Yep I still walk (we have this amazing invention called a coat). I pull on my hat, gloves, scarf and coat and get out there. 

I vary my pace between walking at a steady rate to walking as fast as I can to the point that my legs ache. I know that this will make my heart, metabolism and muscles work at their best over a short space of time exercising (typically I walk between 20-40+ minutes at a time).

Even if you only have time for a quick 20 minute walk per day DO IT. Walk steady for a few minutes, fast for a few minutes and continue with that momentum. It will burn calories and tone your legs and butt. Use your arms to power you on, listen to music, do whatever it takes.

Sometimes I might even use the stairs in my house and walk/run up and down 10-20 times, but more often than not I will get outside.

If I am out shopping, I will park as far away from the shops as I can. I will use the stairs instead of lift or escalator. Every day has an opportunity to get moving.

Now I like to watch a bit of TV like the rest of us but even then I use this time to exercise. I use dumb bells - every other day - to tone my upper body mainly. Using weights and getting toned muscles will help your body burn fat quicker. It also protects against Osteoporosis as you age. 

I hope I have got my point across that exercise doesn't need to be an expensive trip to the gym, 4 hours of intense exercise or an excuse for not doing something.

Get in to a regular habit of doing something on a regular basis. You will have more energy, feel healthier, fitter and younger. What's not to like about that? ;)

See for yourself the calories you can burn off by even just doing half of the steps below.....

Skater Hops To Tone The Bum

My Latest Challenge

Over the last week I have been trying out a new exercise routine based on methods used by ballet dancers.

The exercises are intense and concentrated and although I started off not doing as many reps as suggested, I was soon able to increase the amount quickly.

After the first day I felt like I had certainly used some deep muscles I hadn't used for a while and was surprised how I felt the next day. I knew I had done something but wasn't in pain (we've all had those workouts whereby the next day you can barely walk).

I definitely like this exercise routine. I will keep you updated on how I get on and will share what exactly the routine involves very soon :)

3 Yoga Poses to Reduce Stubborn Belly Fat

Yoga is beneficial in many ways, and these three yoga poses to reduce stubborn belly fat can help stretch your body and clear your mind.

Using yoga to relax and meditate has long been accepted. The ability to strengthen and tone your body doing these exercises is overlooked but is still very effective.

Tadasana, or Mountain Pose

This pose is a good starting pose, as it gets the blood circulating better and prepares you for the poses that help get rid of belly fat.

This pose begins in a standing position, with feet flat, heels spread and big toes touching each other. Stretch your hands in front of you and touch the palms together. Next, take a deep breath and stretch your spine.

Raise joined hands above your head, stretching as much as possible. Next, stand on toes and point your eyes to the ceiling. Hold pose for 20 to 30 seconds. Take another deep breath and relax to the floor while exhaling.

Ushtrasana, or Camel Pose

This pose includes a backward stretch that tones the abdominal muscles. That helps reduce fat in that area as well. First, sit in Vajrasana, or the Thunderbolt pose. This pose is when you sit with knees together in front of you and feet tucked under your buttocks.

Next, lift your body so your entire weight is resting on your knees and your heels should be perpendicular to the ground. Take a deep breath and arch your back. Reach behind your back and attempt to hold your ankles.

Tilt your head backward and stretch. Hold the pose for 30 seconds. Exhale, relax and return to Vajrasana. Repeat this pose five times. These are the initial recommendations. It is a good idea to work toward holding the pose for 60 seconds each time and to repeat the pose 30 times.

Utanpadasana, or Raised Foot Pose

In addition to your stubborn belly fat, this pose helps the hips and thighs as well. For those struggling with pregnancy weight that has not yet come off, this pose will be extremely helpful. First, Lie on your back, flat on the floor. Put hands on either side of your body, palms toward the floor.

Next, take a deep breath and tilt your back and bring the back of your head to rest on the floor. Raise your legs to make a 45-degree angle with the floor. Breathe normally throughout. Hold the pose for 15 to 30 seconds. After that period, raise your legs so they make a 90-degree angle to the floor. Hold 15 to 30 seconds, then relax. Repeat 10 times.

Using these three poses is a good start to getting rid of belly fat, toning the body and relaxing the mind. However, there are other poses that can be incorporated into your routine if these get boring or stop being a challenge. Practice these poses and get comfortable, then rotate in others to give yourself a challenge and keep reducing your belly fat.

Source:www.healthyfoodhouse.com/3-yoga-poses-to-reduce-stubborn-belly-fat/

7 Day Workout Completed - Update

After finally completing the intensive workout, my body felt a little bit like it had used muscles I never knew existed. 

As difficult as it was I really enjoyed it. I feel stronger and although it is difficult to tell whether it has made much difference to the look of my body, I certainly feel better (I can feel that my butt muscles are harder!)

I have decided that I would really like to keep on top of pushing myself a little bit harder so will continue to add a days routine into my normal exercise pattern 2-3 times a week. I will continue doing my walking/running and cycling with the addition of one days intensive routine thrown in a few times during the week.

Doing the same routine all the time is not a good idea as the body gets used to it and is not challenged by it. I would suggest changing it every 6 weeks or so and giving yourself a challenge occasionally if you want to get any kind of results.

If you would like to try the 7 Day Challenge or take a look, you will find it at 

http://www.self.com/program/best-bodies-challenge/

Update on 7 Day Intensive Exercise Routine

Well yesterday I did day 4 which was mainly abs. It consisted of floor exercises, some which included the use of dumb bells. Again like the other routines I found myself having to improvise on some movements to get through it. It does however say that some moves are inspired by the Best Bodies Atheletes 2015 so it's no wonder I am struggling with some of it!!

I do feel a sense of achievement in doing this routine though.

Today's session consists of legs and arms with more squats and lunges using weights.

The last few days have been a little bit uncomfortable in that my legs have been overworked making it difficult to go about my daily tasks without some pain and discomfort. So today I have listened to my body and decided to give it a rest. Having a rest day is not part of the course but I have had to take note of how many body feels, plus the fact that I wouldn't have managed many squats or lunges.

Since I am not an athelete or trying to getting a body like one then I will adjust the routine accordingly.

It is not to say that I will not be doing any form of exercise today. I shall still go for my daily walk with the dog and do some Yoga stretches to stop me from stiffening up totally.

Normal business will resume tomorrow :)

7 Day Intensive Exercise Routine

Two days ago I decided to try an intensive 7 day all over body workout. I am currently on day 3.

Why am I doing this you may ask?

I have always enjoyed exercise and still enjoy it to this day. However, I do enjoy upping the stakes every now and again and thought I would challenge myself a little more. Also I wanted to know if it would make any difference to my body shape after only 7 days.

My thoughts so far are that it is VERY intense. So much so I have had to improvise some of the movements to enable me to get through it. I have not always managed to complete the full amount of circuits they have suggested (but have tried to do as much as my body would allow me to).

This is not for the faint hearted and would take someone of immense fitness, in my opinion, to complete it all to the exact scale they are suggesting.

Having said that I find the challenge enjoyable and are hoping that the end results will be worth the pain. Yes that's right pain! It doesn't come without some aching my muscles are feeling right now.

Having a change in your exercise routine is good. I change my own routine every 6 weeks at least so that my muscles have to work harder and so I am working different muscles too.

This current routine comes with a 7 day food menu to follow. I must confess that I have not been following it as I feel my diet is healthy already. I have been making sure I take in extra healthy calories to feed my muscles along with taking beetroot juice which I know from personal experience is good for stamina and energy.

Along with this routine, I also do my daily Yoga stretches just to help keep the pain in my muscles to a minimum. After showering I finish off with a cold rinse to help with lactic acid (the stuff that causes the pain of over working the muscles).

My final conclusion is that these routines are not for the newbie to exercise and not to be used as a quick last minute fix before a holiday.

I will keep you informed of my progress and final thoughts after the 7 days are complete.

Butt & Thigh Workout

The Dreaded Cellulite and Holidays

Yes it's getting to that time of year when I must dig out my bikini and make sure it still fits before baring myself beside the pool.

One of my worries each year, is how much cellulite I have gained over the winter months (aswell as pounds!).

Well this year I have been preparing in advance. I have been walking more (and at a faster pace), to help tone up my legs. Imagine the shock I got when I looked in the mirror and saw that my arms had now been 'blessed' with the dimply stuff, gggrrrr.

So here I am once more with time not on my side. I body brush and vigorously massage a quick 'miracle' cream into my dimpled bits on a daily (well almost) basis. There has been some improvement albeit slow and not quite the results I was hoping for, but on the plus side, it hasn't got any worse.

I needed something a bit quicker and with more guaranteed results that wouldn't cost the earth. After much research, I think I may just have found the answer.

Have a look and tell me what you think.......Click Here

A quick tip you can do whilst laying on the beach, is to gently massage your legs and arms with the grains of sand. This will help to get rid of any dead skin and gently give you a free exfoliation. Be careful not to scrub too hard though and especially not if you have over done the sun bathing. Doing this just once or twice over a week will be enough. It can help prolong your tan by getting rid of dead skin that would shed and take your newly aquired tan with it. Once you have had a gentle scrub, wash off in the sea and blather on plenty of suncream, not forgetting to moisturise all over later on after showering.

How To Stretch After A Run

Performing stretching exercises after a run will help you cool down gradually and improve your flexibility.

These stretches from physiotherapist Sammy Margo are best done after exercising, when your muscles are warm and more elastic.

Breathe deeply and regularly during the stretches. Aim to stretch to the point of feeling tightness or slight discomfort.

You should not feel any pain when doing these exercises. If you do, stop and seek medical advice.

Hip flexor stretch – hold for 15 seconds

Step your left leg forward, keeping both feet pointing straight ahead. Keeping your back leg straight and avoiding sticking your buttock out and arching your back, slowly bend your front leg and push your right buttock forward until you feel a stretch across the front of your right hip joint. Repeat with the other leg.

Thigh stretch – hold for 15 seconds

Grab the top of your left foot behind you and gently pull your heel towards your left buttock to stretch the front of the thigh, keeping the knees touching. Avoid leaning forwards or to the side. Repeat with the other leg.

Tip: place a hand on a wall or bench for balance

Hamstring stretch – hold for 15 seconds

Stand with your right leg just in front of the other and your hands on your hips. Keeping your right leg straight and toes pointing up, bend your left leg. Bend towards your right leg, keeping your back straight. Repeat with the other leg.

ITB (iliotibial band) stretch – hold for 15 seconds

To stretch your right ITB, cross your right leg behind your left leg. Keeping both feet on the ground, lean to your left side and push you right hip outwards. Don’t bend forwards or stick your buttocks out. You should feel the stretch along your outer right thigh and hip. Repeat with the other leg.

Calf stretch – hold for 15 seconds

Step your right leg forward. Bend your front leg and keep your back leg straight. Both feet should point forwards. Push your left heel into the ground, keeping your left leg straight. You should feel the stretch at the back of your left leg, below the knee. Repeat with the other leg.

Lower back stretch – hold for 15 seconds

Lie on your back with both feet flat. Pull your right knee to your chest until you feel a stretch in your lower back. Hold for up to 15 seconds and repeat with the left leg. Then pull both knees to your chest and hold for up to 15 seconds. 

Buttock stretch – hold for 15 seconds

Lie on your back with your knees bent and both feet flat on the floor. Cross your right leg over your left thigh. Grasp the back of your left thigh with both hands and pull the left leg toward your chest. Repeat with the other leg.

Source:nhs.uk/Livewell/c25k/Pages/how-to-stretch-after-a-run.aspx

Knee Exercises For Runners

These knee strengthening exercises will help with your running, strengthen the muscles around the knee and prevent knee pain.

The exercises from physiotherapist Sammy Margo strengthen all the muscles supporting the knee, including the vastus medialis (also known as the teardrop muscle) and stretch out the iliotibial band, known as the ITB.

These exercises for the knee can be done as part of your warm-up before a run or as a cool-down routine after a run, outside or indoors, or whenever is most convenient.

Typically, you should start to see some benefits after two weeks of doing these knee exercises every day.

You should not feel any pain when doing these exercises. If you do, stop immediately and seek medical advice. These exercises are not suitable for people with an existing knee injury.

Knee bends – 3 sets of 10 repetitions (reps)

Stand a foot away from a wall with your knees hip-width apart and your feet pointing slightly outwards. Slide your back down the wall by slowly bending your knees. Let the knees point in the same direction as your toes. As you come up, focus on tensing the teardrop muscle and your buttocks.

Tip: place a Swiss ball between your back and the wall for smooth movement

Thigh contraction – three sets of 15 seconds with each leg

Sit up straight on a chair. Slowly straighten and raise your right leg until straight with your foot pointing slightly outwards. Squeeze your right thigh muscles and hold this position for 10 seconds. For the exercise to be effective, you should keep tensing the teardrop muscle. Repeat with the other leg.

Tip: for more of a challenge, perform with an ankle weight

Straight leg raises – 3 sets of 10 reps with each leg

Sit up straight on a chair. Straighten and raise your right leg until straight, with your foot pointing slightly outwards. Keeping your leg raised, move your leg up and down while maintaining the contraction in the teardrop muscle. Repeat with the other leg.

Tip: for more of a challenge, perform with an ankle weight

Hamstring stretch with thigh contraction – 3 sets of 15 seconds with each leg

Sit on the edge of a chair. Keep your left leg bent and straighten your right leg, placing the right heel on the ground with your foot pointing slightly outwards. Bend towards your right leg to stretch your hamstring while tensing your teardrop muscle at the same time. 

Tip: keep your back straight and bend from the hips – you can do the move looking straight ahead or looking straight down

ITB (iliotibial band) – 3 sets of 15 seconds with each leg

To stretch your right ITB, cross your right leg behind your left leg. Keeping both feet on the ground, lean to your left side and push you right hip outwards. Don’t bend forwards or stick your buttocks out. You should feel the stretch along your outer right thigh and hip.

Tip: lean forwards onto a table to help with balance, or to increase the stretch 

Squats – three sets of 10 reps

Stand with your feet shoulder-width apart, feet pointing slightly outwards and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees to no more than a right angle. Keep your back straight and don't let your knees go past your toes.

Single leg squat – 3 sets of 5 reps with each leg

Stand with both feet pointing forwards, hip-width apart. Lift your left foot off the ground and balance on your right foot. Now bend your right leg and slowly lower yourself, making sure your knee doesn’t go past your foot or lean inwards. Push back up slowly to your starting position.

Tip: if you can perform these with good form, you can progress on to the wide stance single leg squat

Wide stance single leg squat – 3 sets of 5 reps with each leg

Stand with your feet pointing slightly outwards. Shift your weight onto your right leg and lift your left foot off the ground. Now bend your right leg and slowly lower yourself, making sure your right knee points in the same direction as your right foot. Push back up slowly to your starting position, keeping your thigh and buttock muscles tight.

Lunges – three sets of 5 reps with each leg

Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until the right leg is nearly at a right angle. Keeping the weight on your heels, push back up to the starting position. Keep your back straight and don't let your knees extend over your toes.

Tip: for more of a challenge, perform these lunges while walking

Source: nhs.uk/Livewell/c25k/Pages/knee-exercises.aspx

Diet & Exercise Plan for Toning Buttocks & Thighs

Getting toned buttocks and thighs is a tough but rewarding goal. Be realistic in your expectations -- any significant change is likely to take at least six months and will require total consistency in your diet and training. Despite the hard slog you will have to put in, the satisfaction and pride you will feel once you've achieved your goal will make it all worthwhile.

Nutrition Comes First

Out of all the actions you can take, what you eat will have the most significant impact on your lower body. Focus on eating natural, wholesome foods in sensible amounts for your body and levels of activity. Eat lean meats, fish, poultry, eggs, nuts, seeds, vegetables, fruit and limited dairy and whole grains. Consume grains and fruits either just before or just after your workouts to make sure the carbohydrates are used as energy rather than being stored as fat. Eat until you are satisfied, not until you are over-full, and drink plenty of water throughout the day, avoiding sugary drinks.

Lift Heavy, Lift Often

Lifting weights is an excellent way to tone the buttocks and thighs. In order to get a tight, defined look, you need to lower your total body fat and increase your lean muscle mass. Weight training is the best way to do this. Incorporate weightlifting into your routine three times per week, using lower body exercises such as the squat, lunge, deadlift, leg press, leg extension, calf raise and hyperextension. Complete three sets per session, selecting weights that will let you perform eight to 12 repetitions of each exercise.

Run Like the Wind

High intensity interval training, HIIT, is extremely effective for burning fat and building lean muscle in the lower body. HIIT workouts can be as short as four minutes, or as long as 20 minutes, depending on how intense you make them. The shorter the session, the more intense they should be. A popular HIIT workout is the Tabata sprint: Eight rounds of 20-second sprints at 100 percent effort, followed by 10-second rests. Doing Tabatas two to three times a week will help you shed body fat all over, but the emphasis on lower body activity will help you build lean muscle in your legs and buttocks to create the desired tone.

Take It Easy

Overtraining will stall your progress and undo all your hard work. If you are doing three weight sessions and two Tabatas, for example, your body will be under a remarkable amount of pressure. Your central nervous system and your musculoskeletal system will need increased amounts of sleep every night -- at least eight hours -- as well as leisure time in relaxing environments, such as slow walks through parks or forests, to reduce stress hormones once or twice a week.

Source:livestrong.com/article/541861-diet-exercise-plan-for-toning-buttocks-thighs/

10 Minute Bottom Toning

3 Ways To Burn More Calories On Your Next Walk

While a regular walking routine is a great way to stay in shape, nearly all fitness experts agree that mixing up your workout is crucial if you want to keep seeing results in the mirror and on the scale. An obvious way to increase your aerobic activity and challenge your body in new ways? Pick up the pace!

Want to take your walking workout to the next level? Follow this advice from celebrity trainer Harley Pasternak, author of 5 Pounds:

1. Brisk walking, meaning a speed of about 4 miles an hour, clearly burns more calories and increases oxygen intake more than a 2-miles-an-hour stroll. Gradually build up your speed by increasing the pace for a minute or two, reverting to your accustomed rate for 5 minutes, and so on. Over time, increase the length of the faster-walking periods until you're maintaining that rate overall. Compared with jogging, faster walking is easier on the hips and knees and diminishes the risk of injury.

2. Jogging isn't the best choice for everyone. Unlike brisk walking and running, which are more horizontal in nature and therefore not as likely to jar your torso, jogging involves moving your body up and down, which taxes your joints more. For some people, if done too long or too often, it can lead to injury. On the other hand, if you like to jog, be sure to wear shoes that give you the right support. If you're a runner, feel free to continue and/or blend it with walking.

3. Short bursts of fast running burn the most calories of all these activities. Research shows that a combination of sprinting and walking is even more effective than jogging. Like walking, sprinting is more likely to encourage good posture than jogging. Sprint interval training is a subcategory of high-intensity interval training (HIIT), which alternates low-intensity (walking or jogging) and high-intensity (sprinting) aerobic activity. As you get stronger and fitter, you can try a single 30-second burst a day, then two bursts a day, and finally three a day. Then you can increase the bursts to 45 seconds and later 60 seconds long. Always warm up before sprinting by taking a short walk or run. Again, listen to your body.

Source:prevention.com/food/cook/healthy-recipes-runners-world-cookbook