Tag: Weight Loss

Walking Is Not Exercise

Walking Is Not Considered Exercise!

Did you know that walking is NOT considered exercise? Many people do not understand this, which is why I made this video to help explain why…enjoy!


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Video Summary

Walking is not considered exercise by ACSM (American College Of Sports Medicine) Guidlines!

The ACSM Guidelines state that the Exercise Minimums to not be labeled as “sedentary” (without exercise) are:


ACSM’s Guidlines – Weekly Exercise Minimums:

Moderate Intensity (40-60% VO2 Max)                    30 Min. /Day               ≥ 5 Days/Week

               Or

Vigorous Intensity (60-85% VO2 Max)                      20 Min. /Day               ≥ 3 Days/Week

               Or

A Combination of These Two

* Williams, L., Wilkins. (2014). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Ninth Edition. [Text]

Moderate Intensity Exercise: Running, rowing, swimming, hiking, cycling, playing sport at a pace that is it difficult to maintain a conversation. 

Vigorous Intensity Exercise: Sprinting, rowing, jumping, swimming, cycling, playing sport at a pace in which you cannot maintain a conversation.

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Walking is simply not intense enough to be considered exercise or a “workout” for most healthy individuals.

Walking can be exercise for those first learning to walk or the elderly whom are losing their ability to walk, but for most of the population you need more intensity for it to be considered an exercise routine or workout.

Of course, walking does have some benefits, such as improved blood circulation, increased insulin resistance, and it obviously burns more calories than just sitting around.

However, for those of you trying to lose weight, build muscleget stronger, become more athletic, or reach your goals, your training needs to be done with greater intensity.

If you are a beginner and don’t know where to start, you can start by getting my FREE Bodyweight Strength Training Guide that can give you a real workout with just a few minutes of exercise everyday!

No go start a new challenge and take on the world!


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How To​ Do Walking Oblique Twists

Walking Oblique Twists

Purpose:

  • Increase Core and Oblique Activation
  • Increase Oblique Strength

Prime Movers:

  1. Obliques
  2. Abdominal Complex (Obliques, Abs, Transverse Abdominis, Spinal Erectors)

How To Do Walking Oblique Twists

  • While standing erect, hold a weight plate in front of you with your arms bent.
  • Take one step forward and rotate your torso outward towards that leg while staying vertical.
  • When you feel a stretch, begin to rotate your torso the other direction as you take a step so that you repeat on the other side.
  • Maintain a vertical torso and feet planted firmly into the ground.
  • Do not let your knees internally rotate while rotating.

 

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How To​ Do Side Bends Properly

Side Bends

Purpose:

  • Increase Oblique Activation
  • Increase Oblique Strength

Prime Movers:

  1. Obliques
  2. Rectus Abdominis (Abs)

How To Do Side Bends

  • While standing erect with feet shoulder width, grab a weight with one hand and hold it to your side. This could be a dumbbell, kettlebell, plate, cable attachment or anything you can find.
  • Hold the weight slightly behind you so that your shoulder is back and down.
  • While keeping your hips fixed, lean your torso towards the weight until you feel your opposing obliques activate.
  • Pause in this position and flex them hard to return to the start position before controlling the descent again.
  • Do not twist as you flex laterally.

Note: If you hold a weight in both hands then they will counterbalance eachother and this exercise will lose its effectiveness. Do one side at a time!


More Core and Ab Exercises…

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How To​ Side Plank Properly

Side Plank

Purpose:

  • Build Core Stabilization
  • Increase Oblique Strength

Prime Movers:

  1. Abdominal Complex (Obliques, Abs, Transverse Abdominis, Spinal Erectors)
  2. Glutes (Hips)

IMG_2506

How To Do A Side Plank

  • Laying to one side, place your forearm on the ground just below your shoulder.
  • Extend both legs so that your body forms one straight line from your head to heels.
  • While flexing your glutes and bracing your entire core, raise your hips off the floor to start.
  • Keep your core braced as you breathe normally and hold for time. Make sure to keep your glutes and oblique flexed hard.

More Core and Ab Exercises…

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How To​ Plank Properly

The Plank

Purpose:

  • Build Core Stabilization
  • Increase Core Strength

Prime Movers:

  1. Abdominal Complex (Abs, Transverse Abdominis, Obliques, Spinal Erectors)
  2. Glutes (Hips)

IMG_2501

How To Do A Plank

  • Place your forearms on the ground so that your elbows are shoulder width.
  • Set one foot behind you so that your leg is fully extended and your body forms a straight line from your head to heels. Flex your glute and brace your core.
  • To start, set your other foot behind you so that you are touching the ground with only your forearms and balls of your feet.
  • Keep a neutral spine, core braced and glutes flexed while pulling your elbows down towards your feet.
  • Hold your body stable for time while breathing normally.

More Core and Ab Exercises…

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