Is Uphill Walking a Better Workout?

Walking is one of the most popular forms of exercise, and for good reason. It’s something almost everyone can do, it doesn’t require any special skill, you don’t need much equipment other than a good pair of shoes, and you can do it almost anywhere at any time! For those on a weight loss plan and a tight schedule, walking makes sense as a regular form of exercise.

But you might have heard that uphill walking is preferred. Is this true? And what’s the big difference?

Primarily, those who tout the benefits of uphill walking are referring to calorie burn. It is true that you can burn about 10 percent more calories when you choose a hilly route, versus a completely flat one. That’s because walking uphill requires greater effort from muscles, so this translates into greater energy expenditure. Plus, when you walk uphill, you target hamstrings, calves, and glutes (the backs of your legs). So a hilly route can work great for toning your muscles.

On the other hand, the downhill part of your route isn’t exactly a waste of your time! And when you do it right, walking downhill is also a valuable exercise. This movement will require more effort from the front muscles of your legs – your quads and lateral hip stabilizers – helping to tone and strengthen them. When you hit the downhill part of your route, be careful not to give into gravity and forget about form. This is a time to carefully monitor your movement to build strength in those muscles and prevent injuries.

So, yes, a hilly walking route is definitely more beneficial than a flat course. But, as with all forms of exercise, we caution you not to dive into a more difficult routine too passionately. Take it easy at first, and don’t push yourself harder than feels comfortable. And of course, watch your form to prevent injuries, and take it easier on days that you’re very sore.

To discuss your fitness and weight loss plans in more detail, call us to schedule an appointment. We can review your plans and help you decide upon safe and attainable goals.

 

4 Things No One Tells You About Weight Loss

You know that weight loss can reduce your risk of chronic diseases, improve your mood and self esteem, and give you more energy. But for some people, certain “side effects” sometimes appear – and most people don’t talk about these things! So, here’s the scoop on a few facts you might not know, along with what to do about them.

Saggy chest. You might think that only women are bothered by a “saggy chest” after losing a lot of weight, but men can experience this discomforting effect too. It just depends on how much weight you previously carried up top, how fast you lost it, and how your muscles and skin respond to weight loss. Luckily, there’s an easy solution that offers significant improvement: Weight training that targets the pectoral muscles can help you to overcome sagging.

Acne. Weight loss generally makes most people feel great about themselves, but you might not appreciate the return of your teenage complexion! Happily, this side effect is usually temporary, and will improve once your hormones adjust. In the meantime, eating a healthy diet based on plentiful fruits and veggies can provide your skin with adequate nutrition.

Hair loss. Also the result of shifting hormones, hair loss has taken many dieters by surprise. As with acne, the condition is temporary and will improve – usually within six months or less. Drinking plenty of water and eating a diet rich in fatty acids can help you combat the condition, which is luckily quite mild in most cases.

Stretch marks. You might already have stretch marks, or you could develop them as your skin changes. Many people feel that they become more noticeable with weight loss. They won’t harm you, but if you’re bothered by their appearance we have laser treatments that can help. If you choose not to treat them with cosmetic procedures, just know that they usually fade to silver or white over time.

We certainly don’t mean to frighten you with these potential “side effects” of weight loss, but we didn’t want them to take you by surprise, either! Keep in mind that most people notice only mild versions of these problems, and some people don’t experience them at all. The benefits of weight loss still far outweigh any temporary effects, but give us a call if anything is bothering you. We can help you adjust your nutrition plan or pursue cosmetic treatments that help you look and feel your best.

The 15-Minute Workout

Ask 100 people why they don’t work out regularly, and you will receive a variety of answers.  However, one reason will probably be more common than all the rest:  many people will tell you that they simply don’t have time for exercise.

When we think of “exercise” most of us picture long jogs, a minimum of an hour spent in the gym, or fitness classes that don’t always (or ever) work with our schedules. The truth is that you can actually cram a workout into just 15 minutes! Read more

Should You Tweak Your Strength Training Workout?

If you’ve added strength training to your workout routine, we’re happy to hear it. Building lean muscles is one of the best ways to boost metabolism and weight loss, and also benefit your health overall.

However, it’s possible that you’re making a common mistake. Many weight training newbies set up a prescribed workout (such as one recommended by a friend or featured in a magazine) and then they never change that workout. This is a mistake, because over time your muscles will get stronger. They need more of a challenge, and you’re probably getting bored as well. Read more

Sneaky Ways to Boost Your Fiber Intake

Whether you’re trying to eat a healthier diet and prevent disease, or you’re actively pursuing a weight loss plan, adding more fiber to your diet should be one of the cornerstones of your strategy. Most people eating a typical American diet aren’t consuming nearly enough fiber, and it’s important for several reasons: Read more

3 Ways to Protect Your Cardiovascular Health

Often, when we talk about healthy lifestyle choices, we’re talking about diet and exercise tips that help you lose weight or maintain your weight. After all, being overweight is linked to many serious health conditions, so it makes sense to focus on that. Read more

4 Ways to Reap More Benefit From Walking

It is often said that walking is one of the best forms of exercise. You can do it almost anywhere, all you need is a decent pair of walking shoes, it’s free, and it requires no special skills. Almost anyone can start a walking program, and then gradually increase the length or difficulty of their walks as they get into shape. Read more

Why Does Weight Loss Sometimes Stall Out?

When you first started your weight loss program, you began to celebrate as the pounds gradually melted away. But now, you’ve been “stuck” at the same weight for two weeks. What’s going on? What causes weight loss plateaus, and what can you do about it? Read more

Two Things You Need to Know About Weight Loss

If you have made the decision to overhaul your lifestyle, and make a commitment to weight loss or fitness, we congratulate you on taking the first very important step to a longer and healthier life. This is a decision that no one ever regrets! That’s true whether you’re on a weight loss program due to doctor’s orders, because you’re warding off serious health problems, or simply because you want to look and feel healthier. At the end of this journey you’re going to be so glad you did it. Read more

Request an Appointment or Get a Quote

Please us the form below to request an appointment or a quote for services. We'll contact you with the information you need along with available dates and times.

**Please Note: Although we always try to accommodate walk ins, we do require you to be seen by our Provider in order to start any medical weight loss program. Please give us a call to check availability.


Thank you!