Learn more about exerciseandfitness with this collection
How to apply new knowledge in everyday life
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It's not about running
Everyone will have to think about ways to move more. For example, walking more can be a good program to improve your physical fitness levels.
Aim for 100 steps per minute. If you're just getting started, your fitness-making pace might be slower. On the other hand, if you're already used to walking at 100 steps per minute, you might need to walk faster.
If you can't walk faster than 100 steps per minute, choose uphill or staired routes, or carry a load to challenge your fitness level.
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Walking and BPM
Measuring your steps per minute can be boring. One way to challenge your pace is to use a song's beats-per-minute (bpm) as your stepping-rate guide.
Beyonce’s "Crazy in Love" and Stevie Wonder's "Superstition" are 100 bpm songs. Try some 120 bpm songs for comparison, such as "I Wanna Dance ...
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Cultures and subcultures
"Sedentary culture" is currently part of the broader, overarching culture. But subcultures, including our individual culture, can also be sedentary. We would be moving more if society was set up to encourage or even require us to move more.
However, the most immediate benefits can be found...
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Changing a sedentary culture
Our bodies move all the time. Or, rather, we are loading our cells all the time, even when we are in a chair or bed at night. But many of our loads are static. We call the state of being loaded in one position for a long time sedentary.
Sedentarism is an unintended consequence of other way...
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Incorporating incidental physical activity into our routines
- Replace short car trips with fast walking, or cycling;
- Walk up the stairs at a fast pace instead of using the elevator;
- Vigorous walk at a pace of about 130-140 steps per minute;
- Look for opportunities to walk uphill;
- Take your dog ...
Change the way you practice
Repeating anything over and over might not be the best way to master that task. If you practice a slightly different version, you will learn more and faster. For example, if you want to master a new presentation:
- Rehearse the basic skill.
- Wait at least si...
What is VO2 Max and What It Is Not?
- VO2 max refers to the maximum amount of oxygen you can utilize during exercise.
- It's commonly used to test the aerobic endurance or cardiovascular fitness of athletes before and at the end of a training cycle.
- VO2 max is measured in milli...
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