EcoTrek Fitness

Cari's Fitness Tips

Breathless? Here's how to increase your lung capacity...
Sometimes when people first begin exercising outdoors regularly, they find it very hard to breathe -- especially when climbing a steep hill or scampering over logs when they’re not used to it! While there is no way to increase the size of your lungs, there are many ways to increase the amount of air taken in by your lungs, and the efficiency with which they capture oxygen. Practice these exercises daily, and you are bound to see an increase in your lung capacity:

1. Breathe deeply.
Be sure to do the following as you practice deep breathing in order to maximize your lung capacity:
Exhale completely. Don't let any air linger in your lungs. This allows more new, oxygen-rich air to come in. You can ensure the complete evacuation of your lungs by counting out loud. When you can no longer count out loud, you can expel no more air from you lungs.
Inhale for two counts, and exhale for three counts. Maintain this ratio consistently.

2. Create resistance.
Breathe in normally, through your nose. Take deep breaths. Breathe out through your mouth with your lips still close together. Open them just slightly so a little bit of air can get out, and with resistance. Try and do this as often as possible -- it makes the sacs in your lungs more used to having to hold air longer, stretching them out. Another way of accomplishing this same effect would be to blow up balloons.

3. Participate in rigorous cardiovascular activities such as aerobics, cycling, and running.... and EcoTrek sessions! The more you do EcoTrek, the better your lungs will become at handling the extra oxygen!

Walking

Many of my one-on-one fitness clients are using a walking program as their main cardio exercise in addition to EcoTrekking... please read through the info below and see what might apply to you! Remember that you DON’T want to do the same cardio routine day after day or your body will get used to it and your routine will hit a plateau -- keep changing it up to keep your body constantly working!
~ Cari

What's the simplest way to determine
how fast you’re walking?
The easiest way to gauge your speed without wearing a pedometer is to count your number of steps per minute. Use this number to calculate pace, based on an average stride length of 2½ feet. (Stride length is the distance from the heel of one foot to the heel of the other foot when you're taking a step.) The math is already done for you:

70 steps per minute equals 30 minutes per mile,
or 2 miles per hour.
105 steps per minute equals 20 minutes per mile,
or 3 miles per hour.
140 steps per minute equals 15 minutes per mile,
or 4 miles per hour.

If you pay attention to your steps, after a while you'll be able to estimate your pace fairly accurately without bothering to count. You'll just know what a 20-minute mile or a 15-minute mile feels like.

How many calories do you burn by walking a mile?
The average 150-pound person burns between 80 and 100 calories per mile. However, that number changes depending on height, weight, fitness level, terrain, clothing, temperature, wind resistance, etc.

If your goal is to lose weight, forget about the numbers. Instead, develop a healthy eating plan that you can live with, and incorporate as much physical activity into your daily routine as possible, and walk for at least 30 minutes a day. If your hands swell when you walk, it’s NOT a problem! Swelling in your hands is normal. When you swing your arms, the blood rushes down into your fingers. It isn't harmful, but it could be uncomfortable, especially if you wear rings. It's a good idea to take off your rings before you go walking. If the swelling bothers you, try squeezing your hands into fists from time to time while you walk. This helps push blood back from the fingers. Some people carry small rubber balls to squeeze.

How can you avoid blisters? A bad case of blisters can knock a beginning walker right off their feet! More experienced walkers who step up their workouts or switch to hiking can encounter problems, too. Here's how to keep your feet blister-free:

When you feel a "hot spot" on your foot, act right away. Take off your shoe and apply an adhesive bandage over the affected area. Wear high-tech socks made from fibers that wick away moisture. Skip the cotton, and look for synthetic blends such as CoolMax or Wonderspun.

Smile when you walk, you'll enjoy it more!