Healthy "U" March Newsletter
Burn More Calories When You Walk
by Staci Brennan, Associate Director of Athletics and Head Coach, Dyanna Prater '13
With the weather finally breaking and beach season around the corner, it might be the right time to think about how you can burn some more calories. In order to lose weight or maintain your weight you need to burn more calories than you eat. Roughly 3,500 calories equal one pound of body weight. If your goal is to get in shape, the best way to start is by slowly increasing the amount of calories you burn. If you burn roughly 500 calories a day on a weekly basis, you are more likely to burn up to a pound a week. A pound may not seem like your ultimate weight loss goal, but remember slow and steady wins the race. Here are four great tips to help you burn more calories while you are walking.
Four easy ways to burn more calories and sculpt a leaner body:
1. Pick Up the Pace - If you want to burn more calories while you walk, you need to make sure that you're walking at a brisk pace. For instance, walking at a pace of 4.7 mph, you'll burn as many calories per mile as you do when running.
2. Add Intervals - Another way to kick it up a notch is to add intervals. By adding intervals to your workout, you can prevent fatigue and it increases your metabolism long after you've finished your workout. There are a couple of different ways to approach this. For example, start your workout with a warm-up by walking at an easy pace for three to five minutes. After your warm-up, change your pace and walk as fast as you can for 30 to 60 seconds, then move at a more moderate speed for three to five minutes. Continue for the length of your walk. Another approach, instead of timing your intervals select different objects along your route to help you increase your pace. For instance, walk as fast as you can from one telephone pole to the next or from one mailbox to the next.
3. Think Incline - Walking on a flat surface will only get you so far. You will burn up to 50 percent more calories if you add some sort of incline to your workout. Look for neighborhoods that have lots of streets on an incline or parks that have hills or steps. If you live near a high school that has a stadium, you can walk the bleachers. If you prefer to walk on a treadmill (after your warm-up) start at a 5 percent grade and work your way up to a 6 or 7 percent grade.
4. Pump Your Arms - Pumping your arms will not only burn 5 to 10 percent more calories, but it also provides a good upper body workout. Proper technique: bend your arms at a 90-degree angle and swing from your shoulders like a pendulum, arm movements should feel natural and not over exaggerated, keep your hands unclenched and elbows close to your sides. Your arms should be pumping up and down-not side to side.
Now that your body is burning more calories than it used to, it is very important to make sure that you are staying hydrated. On average, you should drink 8 eight-ounce glasses of water per day, but remember drinking too much water is never a bad thing. A great tip on making sure your body is getting enough water is very easy. You can purchase 2 cheap plastic, reusable water bottles and label them with the time increments that reflect your day. For example, this is how I make sure I drink my 2L of H2O every day.
Please continue to use your Fitbits, complete the challenges and happy walking!
Love Your Heart - The Second Fitbit Challenge for Faculty and Staff
The winners of the first Love Your Heart Fitbit Challenge were: April Boulton, Susan Ensel, Krista Schaffert, and Glen Weaver. Congratulations! The second Love Your Heart Fitbit Challenge is now underway and ends on April 14. In order to be eligible for our drawing, you must walk or run 10,000 steps every day of the challenge and report your steps to the Office of Human Resources on April 15.
Mental Health First Aid begins April 12
You are invited to participate in Mental Health First Aid sponsored by Healthy "U". Mental Health First Aid (MHFA) is the initial help given to someone experiencing a mental health problem before appropriate professional help and/or self-help strategies, including peer and family support, can be engaged.
This is a 12-hour course. Participants will learn the signs and symptoms of common mental health problems, where and when to get help, and what type of help has been shown to be effective. Join us at the Marx Center, Fridays - April 12, 19, and 26 from noon until 4:00 p.m.. (You must attend all sessions to complete the training.) Feel free to bring your lunch. Beverages and snacks will be provided. To register, please fill out the attached form.
Mindfulness Meditation -
Meditate with Beth O'Malley, on
Mondays from 12:15-12:45
p.m. in the McHenry Interfaith
Prayer Room in the Coffman Chapel basement.
Yoga at Hood - Mondays and
Free yoga classes, made possible by Sol
Yoga, are held Mondays
Thursdays 12:45-1:45 p.m. in the Dance Studio
in Gambrill Gymnasium. Classes begin January 24 and continue through May 2.
Hood Walking Group
- Still Walking on Tuesdays
noon from the plaza
between Alumnae Hall and Hodson, the
group walks for approximately 30 minutes rain or shine. This is a great way to add steps to your daily progress with Fitbit!
Stay tuned for more detailed information to follow on upcoming special events such as National Walk@Lunch Day on April 25, 2013 and a Hood 5K.
Hope to see you at any or all of these