Healthy Dieting

The most important things to consider when planning programmes of physical activity for yourself are the following. Do something that you enjoy. Explore new forms of exercise that you may never have experienced before, to find out what they can do for you. For many years exercise psychologists believed that the only form of exercise any of us ever needed was aerobic exercise. When you go aerobic, exercise for a period lasting 15 minutes to an hour or more.

Of all of the aerobic activities, the one that fits best into most people’s lives is simple walking. It doesn’t cost anything. Anyone can walk anywhere without any special equipment. You can walk at whatever speed suits you – from a gentle stroll to a moderate pace. You can even try power walking.

Begin by taking a 20-minute walk each day. After a week or two, most people find they want to increase this to 45 minutes or even an hour. I was surprised at first by this phenomenon. When I questioned people as to why they increased it, each had a different story to tell. One man found he enjoyed walking in the evening with his partner, sometimes quite late at night. It renewed their relationship and gave them an opportunity to speak to each other he said.

You might begin by simply taking a walk around the block of even 10 minutes before going to work. There are all sorts of ways of fitting in a walk while hardly noticing that you are doing it. Park your car further away from the office, and walk to work. Climb stairs instead of taking a lift. A walk is a great way to spend time with a friend in a relaxed atmosphere. Take your children to the zoo. Take your baby for a stroll. Walk your dog. Don’t limit yourself to walking in the same areas all the time. If you become bored with one area, drive to somewhere else and walk there.

To make good use of aerobic exercise as part of your Ketogenics or Insulin Balance programme, it must not be high-intensity. When you exercise too hard or become breathless while working out, the energy which feeds your movement is drawn not from your fat stores but from glycogen in your liver and your muscles. Aerobic exercise that works best is moderate, and of long duration since this kind burns both glycogen and fat. After 30 minutes of brisk, sustained walking, your body makes an important shift so that only 50 per cent of its energy comes from glycogen and the rest comes from your fat stores. Studies in exercise physiology suggest that the minimal threshold of exercise training to shed fat demands continuous movement of at least 20 to 30 minutes at least three times a week. Less than that and you are really wasting your time. The important thing to remember about fat burning is to exercise not hard but long. Most important of all .. . enjoy!

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