The diet Chronicle

Exercises are good for your workout program because they help tone flabby muscles while also burning calories. But aerobic exercise is best to burn fat. A great way to get an aerobic workout is to walk.

Walking is the easiest and most effective exercise we can use in our workout routine. But you need to know more than one foot in front of the other to get the most from walking as aerobic exercise.

Because of how the body draws on fat stores versus other stored energy sources, the first thing you need to do is increase the time you spend walking. While we’ve said that 30 minutes of exercise is good for fat burning, when you walk, you really need to bump this up to at least 45 minutes, but ideally an hour.

Obviously, it might not be possible for you to fit an hour of walking into your busy schedule, but try walking every day allowing a few days for an hour and a few days at 30 minutes. Alternate them, however.  If you walk an hour on Monday, walk half an hour on Tuesday, etc...

If you’re only going to be walking for 30 minutes, increase your speed. A leisurely stroll isn’t going to give you that aerobic workout that your body needs, so step it up a bit. But don’t overdo it. If you can’t talk and walk, you’re over-exerting yourself and you should back off a bit.

You can also introduce some type of weight for you to carry when you walk. This could be something simple like a small weight, or you can go to the pantry and pull out a couple of cans of corn! Keep them in your hands as you walk and move your arms back and forth in your strides.

Adding weight will also help tone your arms – an added perk!

If you’re walking outdoors, perhaps in your neighborhood, take along a walk-man and play some upbeat music to keep you walking. Not only is it entertaining, it keeps you going as well!

Lying on your side, do 10 repetitions of each of the following exercises:

•  Bring both knees forward so your hips are at a 90 degree angle. Straighten your top leg out in front of you while maintaining the 90 degree hip placement. Lift the top leg slowly up about three feet off the ground and then lower.
•  Straighten both legs so your body is in a straight line. Tilt your hips forward slightly. Lift your top leg about three feet off the ground then lower.
•  Put your top leg out in front of you on the ground. Move your bottom leg forward slightly. Lift the bottom leg 8-12 inches off the ground and down.
•  Repeat all three exercises on the other side.

On your elbows and knees, do 10 repetitions of each of the following exercises:

•  Extend one leg straight back with your toe on the ground. Lift that leg up to the ceiling and then back down. Switch legs.
•  Lift your knee off the floor. Extend that same heel back and up so that your leg is pointing toward the ceiling and then bring the knee back into you. Switch legs.

From a standing position, do 10 repetitions of the following exercises:

•  Start with your feet together. Step out in front of you in a lunge position. Touch the ground with the opposite hand. Come back up and step to the starting position. Switch legs.
•  Put one foot on a step or prop that is 12-18 inches high. Slowly step up and down with the other foot. Switch legs.

You can increase the intensity of this workout by going through it more than once or increasing the amount of repetitions.

Need some more exercises? No problem! Here are three exercises that can be used to tighten thighs, buttocks, and stomach areas.

•  Outer Thigh Lift – Lying on your right side with your hips and ankles in line with your shoulders, slowly lift your leg as high as possible, hold, then return to starting position.  Do 10 repetitions and then switch sides.
•  Inner Thigh Lift – Lie on your left side with your hips and ankles in line with your shoulders, and your right knee bent at a 90 degree angle. Slowly lift your left leg as high as possible, hold, then return to starting position. Do 10 repetitions and then switch sides.
•  Abdominal Crunches – Lying on your back with your knees bent and your hands behind your head, slowly curl your shoulders up putting your chin to your chest. Pause then slowly return to starting position. Do 10 repetitions of these.

Of course, these are toning exercises that will help target problem areas. One problem area many women have is cellulite in the thigh area and other places.

So here are a few suggestions for some exercises you can do at home. The best part about exercising at home is that you can do these exercises even while you watch television.  No need to give up your favorite programs to get active, just get on the floor and try this workout:

•  Jumping Jacks - 1 minute.
•  Squats – 15 to 20 times.
•  Push-Ups – As many as you can.
•  Jog in place making your foot hit your butt – 1 minute.
•  Superman – lay flat on the floor on stomach with hands stretched out to the side. Lift legs and chest off the floor and hold for 30 second – 15 to 20 times.
•  High Knees – jog in place lifting your knees as high as you can – 1 minute.
•  Lunges – feet flat on the floor, step forward with alternating feet – 15 to 20 times.
•  Torso Rotation/Twists – 20 times each direction.
•  Side Bends/Reaches – 20 times each direction.
•  Wall Sit – Squat against a wall with your back flat on the wall – sit as long as you can hold it.

And that’s it! Do this every day and feel the benefits.