- I have been a teacher of fitness and health for thirty years. In 1989 I was certified for personal training with the National Acadamy of Sports Medicine. I had a gym in Santa Barbara for eight years. Co-owned and created a spinning bike company which manufactured bikes for five years. Also I have worked with nutrition companies for twenty years. Along with many wonderful non famous people I have trained many celebrities, and members of the Royal Family. My own athletic past consists of long distance running, long distance cycling, cross country skiing, down hill skiing, rollerblading, hiking, sand running, track work, and weight training. I have authored two fitness columns in local papers, and have been writing this blog since January 2010.
Friday, November 26, 2010
Walking or Hiking off Your Holiday Meal
It is the day after Thanksgiving, and I am still full from all of the great food that my daughter made for our celebration. My digestive system is not used to dealing with so much food at one time, not to mention all the different types of food that I put into my stomach in one sitting. Proteins, carbs, sugars, fats, all dumped in together during a span of a few hours, makes digestion much more difficult.
The day before Thanksgiving my class of girls and I hiked up Refugio Mt. to the top. After nearly three hours of hiking, we made it up and down that mountain. I told the girls that we were burning off at least half of what we were going to be eating the next day. It was a great hike, and the girls did a fabulous job of getting up and down that mountain.
Today I will be going for a five mile walk with my brother to help lose that full and bloated feeling and get back to feeling normal. I will be burning another five hundred calories with the walk today. Added to the 1,200 or more calories that were burned on the hike, I am feeling better about all that I ate.
It is all about calories in, and calories out, if you want to keep yourself lean and healthy. Walking and Hiking are a great way to lose those unwanted calories that we over eat during our holiday meals. Hiking is usually done in areas where the terrain can be hilly. Walking, although it can be done where there are hills, may be done anywhere for exercise, even in a city.
How many calories you burn while walking or hiking depends on your body weight, the more you weigh, the more you burn. It also depends on how much energy and out put you are willing to give. Is your heart rate up into your aerobic zone, or are you keeping your heart rate low to stay more comfortable. These things will make a difference in your caloric burn.
Wearing a heart monitor is a great way to keep in your zone, and burn the maximum amount of calories that you desire. I have talked about this in several past blogs about the importance of knowing your heart rate zone. Remember to minus your age from 220. That will give you your maximum heart rate. The place you want to be is within 65 to 85% of that maximum number. This is where you will burn more fat, and strengthen your heart and cardiovascular system.
Not being in your zone, whether it is too high or too low, will not give you the best results. If you are going to invest your time and effort into exercise, isn't it smart to get the best results out of it that you can?
So if you are feeling a little overly stuffed from your holiday meal.....take a walk or a hike to get you back to feeling better. As I stated in last Monday's blog, our average holiday meal packs a whopping 3,000 calories into our system. That is a day and a half's worth of calories, and nearly three days worth of fat.
It is a beautiful fall day where I live. Many of the trees are turning gold, orange, and red. There is a bit of a nip in the air, and the sky is a magnificent blue. I am looking forward to walking and seeing all of the fall colors, the horses, donkeys, vineyards, and others that are out enjoying this wonderful day.
I hope that your Thanksgiving was a happy one, and that you are out walking or hiking off your fullness too. Enjoy this day!