Here is why more exercise won't help you lose weight

A good article to help you to understand the role of exercise weight loss.  click HERE to read it.

This is why you need to approach weight management from every angle ... right diet right exercise right mental preparation and right motivation. Get a good coach smile emoticon

Say no to meal replacements, weight loss drugs and gimmicks !! Learn how your body works !

Perfect Fit endorses 10,000 steps a day...

Stay healthy enough to need a future !!! 

Perfect Fit endorses 10,000 steps a day...

Join us at the

Perfect Fit's bi-monthly morning walk on:

Date: 11 May 2013 (Saturday)

Time: 7am - 8:30am

Venue: Metropolitan Park Kepong

RSVP: +60123950801 (By invitation only)

The Perfect Fit Klang Valley Parks Discovery Tours

Discover all the beautiful parks in Klang Valley with Perfect Fit !!

Do you know that the Klang Valley has many absolutely beautiful and stunning parks?

Come join us at our twice a month walks and discover different parks within the Klang Valley with us!

By invitation only... Pls contact the person who introduced you to this page or RSVP to 012 3950801

Walking the talk!!!



All ready to conquer the hill!



Short briefing by expedition leader Eric

Perfect Fitters had a morning trek up the "I am not sure what's the name" hill near Kepong Manjalara Area" on Saturday 12 February 2011 .



This is fun!





Errr... this is tough!



We've been here before and was determined to climb both peaks this time. A very pleasant trek up with lots of friendly  people walking up and down the trek. After many "hello"s and "how do you do"s later... we arrived at the top of the second peak.



Top of the world (err Kepong)... very nice



We made it!



A really beautiful view of Kepong and Kuala Lumpur... well worth the work walking up. Highly recommended to those who like a light workout in a not so densed jungle environment.

No escaping my coach. Review time



 



The wise sage of the hill

Coach, I brought my journal.

Shoe shopping basics

Here are some tips that everyone should follow when buying walking shoes:

1. The sole of a walking shoe should be flexible with more bend in the toe than a running shoe. You will be more likely to get blisters if the shoe is too stiff. Make sure you can bend and twist the toe area of your walking shoe.

2. Breathable shoes are more comfortable. Mesh fabrics are better than leather, and they're lighter, too.

3. Shoes should always feel comfortable right away—there's no "breaking in" period. Don't buy shoes if seams or stitching can be felt. This can cause blisters, calluses or other injuries.

4. Feet swell during the day so get fitted for walking shoes at the end of the day when your foot is its largest.

5. Wear the socks you normally wear when walking. Synthetic socks made of polypropylene or other synthetics are better than cotton because they don't compress, they dry quickly, they wick moisture away from the foot, they prevent blisters, and the heel is padded. Ask at your shoe store for walking socks.

6. Allow one-half inch between the end of your longest toe and the shoe's end, with wiggle room for all toes.

7. The shoe should be as wide as possible across the forefoot without allowing heel slippage. Experiment with the lacing to get a proper fit if necessary.

8. Always try on both shoes before making purchase. Buy the larger size if one foot is larger than the other.

9. Replace your walking shoes when they no longer support your feet. You'll know your current shoe is worn down if you take them to the shoe store and feel the difference when you compare them to a new pair.

10. Find a reputable shoe store in your area to buy your shoes.

*extracted from medicinenet.com website

Is walking really a workout?

Is walking really a workout?

You may be surprised to learn that brisk walking can be almost as challenging as jogging. Here's why. When you walk at speeds faster than 3.1 mph, your stride length naturally increases (you don't necessarily want it to for efficiency but inevitably it happens). Lengthening your stride is inefficient because it requires additional energy to move your legs forward, which in turn requires more arm and torso movement, which leads to increased torso and hip rotation, which amounts to higher aerobic demands and more calorie-burning. This has been confirmed in the laboratory. The research shows that at maximal levels of exertion, oxygen consumption (the bottom line to cardiorespiratory fitness) is only slightly lower for racewalkers than it is for runners, and at submaximal or moderate-intense levels of exercise, oxygen consumption levels between race walkers and runners are almost equal. Racewalkers can reach speeds as high as 9 mph!

*extracted from medicinenet.com website

Top 10 reasons to walk

What are the top 10 reasons to walk?


1. Walking prevents type 2 diabetes. Walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%.

2. Walking strengthens your heart if you're male. In one study, mortality rates among retired men who walked less than one mile per day were nearly twice that among those who walked more than two miles per day.

3. Walking strengthens your heart if you're female. Women who walk three hours or more per week reduced their risk of a heart attack or other coronary event by 35% compared with women who did not walk.

4. Walking is good for your brain. In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week. Think about that!

5. Walking is good for your bones. Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances, and walking is also effective in slowing the rate of bone loss from the legs.

6. Walking helps alleviate symptoms of depression. Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%.

7. Walking reduces the risk of breast and colon cancer. Women who performed the equivalent of one hour and 15 minutes to two and a half hours per week of brisk walking had an 18% decreased risk of breast cancer compared with inactive women. Many studies have shown that exercise can prevent colon cancer, and even if an individual person develops colon cancer, the benefits of exercise appear to continue both by increasing quality of life and reducing mortality.

8. Walking improves fitness. Walking just three times a week for 30 minutes can significantly increase cardiorespiratory fitness.

9. Walking in short bouts improves fitness too! A study of sedentary women showed that short bouts of brisk walking (three 10-minute walks per day) resulted in similar improvements in fitness and were at least as effective in decreasing body fatness as long bouts (one 30-minute walk per day).

10. Walking improves physical function. Research shows that walking improves fitness and physical function and prevents physical disability in older persons.

*extracted from medicinet.com website