Walking With Weights

 

Most of us just walk while wearing a good set of shoes, proper clothing, and a path that takes us around an area we like but sometimes, you see a person out there with either hand weights or those ones that strap to your hands.  I know one walk I use from a DVD recommends weights as a way of helping imitate walking up hills.

Unfortunately, there is some conflicting information about using weights during your walk.  Many believe the only way to change the intensity of your walk is by walking faster, increasing your distance, or including hills in your walk.  Others state that using hand weights, ankle weights, or wrist weights cause your body to focus on certain muscles.

Those who believe in using weights, say it is best to use weights between one and three pounds because that amount will increase your heart rate and help you burn more calories without causing possible injuries. Furthermore, if you choose too heavy a weight, it can change your posture and your stride. In addition, if your knees are bad or other issues, use the lighter weights.

When walking with weights, it is important not to increase your swing or change the swing into curls.  If you do that, you are adding in a strength training element which could hurt you because it puts extra stress on joints or leads to a muscle imbalance which makes it easier to injure yourself.  Furthermore, many state that if you want to carry weights, wrist weights are the best choice because you will not elevate your blood pressure the way hand weights do.  Just make sure you continue doing your regular arm movement.  If you do not own any weights, carry a bottle of water in each hand and you'll get the same results.

According to one piece of research when people carry around one pound of weight in their hands, they tend to walk faster. In addition, the little bit of extra weight is good for those who do not want to increase their speed or the total distance walked. 

It has been suggest that using a weighted vest rather than wrist weights, ankle weights, or hand weights is the best way to use weights because the extra weight is being added to your frame rather than at the periphery.  If a person wears a vest weighing 10 to 15 percent of their body weight, they will burn more calories without feeling as if they are working harder. In addition, wearing a vest also encourages your bones to build new cells which helps your bone density.  However, do not use a vest if you have issues with your back or neck.

Finally, do not use weights more than a couple times a week to get the most effect from their use.  Let me know what you think, I'd love to hear.  Have a great day.

One For My Friend.

 

For my friend.  She looks comfy.

Just What I Need!

 This is just what I need right now.  Sun, sea, and a gentle breeze.

Best Rate For Walking.

Summer has come and in most places in the northern hemisphere, temperatures are rising and the longer days bring a cheeriness missing during winter.  It is time to head outdoors to take full advantage of the beauty.  This is the time to enjoy a nice walk around the neighborhood.  I have a couple of real choices for nice long walks but one tends to be mosquito laden while the others have me walking by a noisy highway.  

It is said that the average adult walks at a speed of 3 to 4 miles per hour or about one mile every 20 minutes but the actual speed depends on a lot of factors such as level of fitness, age, sex, and your height.  I don't walk that fast because my walking partner has a physical disability and can't get to that speed so we take it as fast as he can but when I'm by myself I generally go about that speed.

In addition, there are other factors such as age.  When a person is in their 20's they are more likely to walk about 3 miles per hour but as they age, their top speed drops to just over 2 miles per hour by the time they reach their eighties.  Furthermore, women tend to walk a bit slower then men at all stages of their lives.  

Usually, experts suggest one use a brisk pace but they don't state an exact speed because a brisk pace varies from person to person.  The best definition of a brisk walk is when a person walks faster than they normally do so both the heart and respiratory rates increase. In other words, a person should be slightly breathless or a bit sweaty at the end of the walk.  Some experts will say a brisk walk is 100 steps per minute or 3 to 3.5 miles per hour but that is only if you are in extremely good shape.  I prefer the first definition because it fits everyone.  My mother walks quite slowly so her brisk is my slow stroll and my brisk leaves her way behind.

A brisk walk is classified as moderate exercise which is what is suggested for everyone.  In fact, it is recommended everyone spend at least 150 minutes per week participating in moderate exercise. In addition to helping your breathing and heart rates, a brisk walk can also help other systems in your body.  It also improves our memory, heart health, and helps keep weight under control.  Furthermore, walking faster means a person has better mobility which helps a person be healthier.

If possible make sure part of your walk takes you up hill or up an incline because that helps a person's health.  If you happen to live in a flat area where there are no hills, find a building with stairs and walk up and down them to make your walk a bit more challenging. I've got a nice hill about two miles from my house so I walk up it and then back down before I head home.  

One way to improve your ability to walk is to just do it.  Start with a short walk and just go a few steps further past where you want to turn around or stop.  Each day continue walking just a bit further to increase the distance and improve your fitness level.  I usually set a goal of a place such as the power pole at the top of the hill or the elder home at the turn.  I don't worry about distances such as one mile, I prefer to look at places as my goal.

Take advantage of the warmer, sunnier weather and enjoy a walk around the neighborhood.  Look for the hidden flowers, listen to the birds, and enjoy the wind as it tickles your ear.  Let me know what you think, I'd love to hear.  It doesn't take long before you'll find yourself walking miles.  Have a great day.

Vitamin B-3's Roll In Skin Care.

Everywhere you look, you find that your body needs various varieties of vitamin B to function from B-12 to one of the latest, B-3 for your skin.  It is said that B-3 is giving vitamin C some competition right now.  Vitamin B-3 is also known as niacinamide and it is how you'll see this ingredient listed on face serums.  This vitamin has acquired the reputation for both brightening and hydrating the skin.

Vitamin B-3 is water soluble vitamin that cannot be synthesized by the body. This means we get it via the food we eat and via topical applications for the face.  The nice thing about this particular vitamin is that it can be used both morning and night. 

Vitamin B-3 has the ability to restore cellular energy, help repair damaged DNA, and reduce the effects of UV damage.  In addition, it can fight off internal and external stressors that cause your skin to break down, leading to premature aging. In addition, it can help cut down on the formation of brown spots on the skin.  It is also decreases redness, provides hydration, helps manufacture healthy fats for glowing skin, while strengthening the skin barrier. It is said to be good for people with sensitive skin and it is excellent for people who find other skin products irritating.  Vitamin B-3 is often found in sunscreens to help prevent damage to the skin. 

Although niacinamide is gentle on the skin, it is important to check its concentration because if there is too much of it in the skin care product it can cause issues so look for a concentration of between one and two  percent. Any higher concentration might make your skin red or even dermatitis. It is important to choose a product that allows the B-3 to penetrate the skin for maximum effectiveness.

Furthermore, vitamin B-3 can be found in several different.  The nicotinamide also known as niacinamide is actually the amide form of B-3 while niacin is the acid form.  In addition, niacin is more easily found in drugstores and is often suggested as a way of lowering cholesterol ratios but can cause the body to flush bright red. So it is important to make sure the B-3 listed as the amide ending.

Although it is recommended that people not combine niacinamide with vitamin C because when they combine they form an acid which can cause redness but which eventually forms into nicotinic acid with extreme heat but under normal circumstances, it is fine but if you have sensitive skin, you might want to use only one or the other.

So if you see niacinamide on the label, you know more about it.  Let me know what you think, I'd love to know.  Have a great day.

Peptides In Skin Care

 

I admit, I am always looking at new products with new ingredients to try.  I saw one I decided was interesting because the serum contained peptides. I haven't had a biology class in many years and I do recognize the term but couldn't remember what it was.  Peptides are also known as polypeptides and they are naturally produced by the skin.

Peptides are one of the amino acids the skin uses to make proteins such as collagen which is made up of three polypeptide chains, keratin, or elastin.  Thus when you use a skin care product containing peptides you are helping stimulate the production of collagen by your face.  Unfortunately, the collagen molecule is too large to be absorbed into the skin but the peptides can so they are easily used by the body.

Furthermore, our bodies begin to loose one percent of the collagen in our skins each year as we pass the age of 30. There are at least three versions of peptides.  signal, carrier, and neurotransmitter.  The one we want are signal peptides because they are the ones that communicate with other cells that it is time to make collagen rather than the others who have different jobs. There are some products which claim the neurotransmitter peptides works in the same way botox does to eliminate wrinkles but there is concern the product is unable to penetrate deep enough in the skin to be effective.  Carrier peptides are responsible for transporting trace minerals to the areas of collagen production.  

There are definite benefits to using peptides such as reinforcing the skin barrier.  The skin barrier is what protects the skin from bacteria, pollution, ultraviolet rays, and other things but it can be broken down by over exfoliation, exposure to smoke, and pollution.  Since peptides are used by the skin to produce collagen, the collagen helps increase hydration which plumps the skin and lips to reduce wrinkles and fine lines. In addition, peptides are found in elastin fiber which is another type of protein made and used by the skin. These fibers also help the skin look younger with fewer wrinkles.  

The actual way peptides work is that when they are absorbed into the skin, rather than sitting on top, and signals cells that it is time to produce collagen and elastin fibers. There are things you have to look at when selecting a product with peptides so you get the correct one.  The product should be a serum or moisturizer rather than a cleansing product so the peptides stay on your skin longer.  

In addition, peptides can be used in conjunction with vitamin C, niacinamide, antioxidants, or hyaluronic acids but never with alpha hydroxide acid.  Side note: do not use vitamin C and niacinamide together and more on that Wednesday.  Make sure the product you choose lists peptides close to the top.  It might be listed as palmitoyl which is another name for peptides.  Peptides are safe enough to use twice a day, in the morning and evening.

So if you decide you want to check out products with peptides, you now have a better idea of what they are and how they work.  You also know more about what type of product to select.  Let me know what you think, I'd love to hear. Have a great day.

Meow

Meow!