What to Eat After Your Workout

What you eat and drink after your workout – and when – can have a big impact on your next performance.

What do you eat first after a workout? Most athletes pay fairly good attention to what they eat before exercising, but afterwards – for some – it’s almost as if ‘anything goes”. Eating the right foods and beverages after exercise does more than just replenish your draining fuel supply – it helps your body get ready for your next round of activity too. If you work out hard regularly, what you eat, and when, can make a big difference in your overall performance.

Keep in mind that refueling is geared primarily to those doing extended and strenuous bouts of exercise. If your usual activity is a daily walk or brief swim, your regular meals and snacks should take care of your nutritional needs as long as your diet is healthy and well-balanced – but always stay on top of your fluid intake.

What To Eat And Drink After Exercise

Replenish Fluids And Salts

When you exercise, sweating causes you to lose important body salts – like sodium and potassium – that need to be replaced. Many advanced athletes get in the habit of weighing themselves before and after exercise, in order to figure out how much fluid needs to be replaced. For each kilogram of weight lost during activity, you should drink about 1 liter of liquid.

What to Drink

Water is fine as a fluid replacer, since you’ll be eating afterwards – which means you’ll pick up carbohydrate, sodium (and likely some potassium) from your foods. For those who don’t normally drink high-calorie liquids, this is the one time they might drink fruit juices, since they provide fluid, carbohydrate and, depending on the fruit, potassium too. Sports drinks are great since they provide not only fluid and carbs, but the right balance of salts that have been lost through perspiration, too. And they usually have a mildly light, sweet taste that often encourages you to drink more.

Your Body Needs Carbohydrates

After an intense workout, your body has burned through a lot of carbohydrate – the primary fuel that keeps your muscles working – and it’s important to refuel as soon as you can. The recommended amount is about 1.4 grams of carbohydrate per kilogram of body weight. That’s about 100 grams of carbohydrate for someone weighing 75 kg. Healthy carbohydrates – fruits, whole grains and the natural carbs in dairy products – are a good place to start with post-workout snacking.

Your Body Needs Protein

A bit of protein is important in recovery too, since it helps to stimulate muscle repair and growth after strenuous exercise. In most cases, about 10 grams of protein will suffice. 

The ideal post-exercise meal or snack contains a combination of healthy carbs and protein, which is why athletes often turn to foods like a sandwich on whole grain bread, a dish of yogurt and fruit, a protein shake made with milk and fruit, or specially formulated recovery beverages.

Meal Timing Matters Too

When you exercise, your muscles become very sensitive to the nutrients that are available –

and that sensitivity lasts for a limited amount of time. That’s why many athletes who want to

optimize muscle recovery pay attention to this “metabolic window” – the time period of about

30-45 minutes after exercise during which you should try to eat your carbs and protein. During this critical time after you exercise, your muscle cells are more sensitive to the effects of insulin, a hormone that helps transport amino acids (from protein) into your cells.

Insulin also works to drive carbohydrate into the cells, where it is stored in the form of glycogen. This stockpile of carbohydrate can then be used to provide energy to working muscles during the next bout of activity. And, once you kick this fuel storage process into gear, you can keep it going for up to eight hours if you continue to provide your body with a shot of carbohydrate every two hours.

Written by Susan Bowerman

MS, RD, CSSD. Susan is a paid

consultant for Herbalife

Let’s talk about... Soy Protein

Soy protein is high-quality protein isolated from soybeans. Most of the fat and carbohydrate of the soybean has been removed, leaving a nutrient-rich and satiating protein that offers several benefits from heart health to weight management.

Soy protein is a complete plant-based protein. Similar to animal protein, it provides our bodies with the full range of essential amino acids.

This complete vegetarian protein boasts naturally-occurring phytonutrients that promote health, provide energy for daily activities and meet the amino acids needs of growing children and adults alike.

According to the U.S. Food and Drug Administration, consumption of 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Sixteen other countries have also authorized heart health claims for soy protein.

Soy protein is also a great addition to long-term weight-management programs, as it helps keep hunger at bay. It has been shown in clinical studies to support weight loss, while supporting lean body mass.

Studies show that this popular plant-based protein also supports muscle development and can help promote increased strength during resistance exercise training.

Key Facts

• High-quality plant-based protein

• Provides all essential amino acids

• Highly digestible protein

Key Benefits

• Helps build and repair body tissues

• Provides energy and stamina

• Satisfies hunger and gives a feeling of fullness

• Supports lean body mass

• Helps reduce the risk of heart disease when consumed in appropriate amounts as part of a diet

low in saturated fats and cholesterol

Cristiano Ronaldo and Herbalife Team Up for Good Nutrition

In the competitive world of professional sports, good nutrition can be a key advantage. Global sports icon and international soccer star Cristiano Ronaldo believes that it is essential. That’s why the Portuguese winger/forward is joining forces with Herbalife to promote great nutrition and regular exercise for people of all activity levels.

“I strongly believe in the importance of the right nutrition for me as an individual, both on and off the field,” says Ronaldo. “I am looking forward to working with Herbalife, as a company that shares my passion and brings such expertise and knowledge in the area of sports nutrition.”

Herbalife Chairman and Chief Executive Officer Michael O. Johnson says that teaming up with Ronaldo is a natural. Ronaldo is a leader on his team and Herbalife is a leader in global nutrition. “One of the most exciting elements of our new relationship is that we will be working with Ronaldo to develop cutting edge sports nutrition products together, which will be cobranded,” said Johnson.

Ronaldo is already working with Herbalife Senior Director of Sports Nutrition Dr. John Heiss on a comprehensive product line. As his official nutrition sponsor, Herbalife will also work with Ronaldo to optimize his own nutrition program and provide him with a range of products to support his demanding training regimen. Finally, he will team up with the Herbalife Family Foundation to develop programs that assist nutritional health and education initiatives.

Johnson says Herbalife gets positive exposure from more than 100 sponsorships of athletes, teams and sports events. “The world is wearing the Herbalife brand and it is a testament to our products that Herbalife is attracting interest from renowned athletes in Europe and around the world.”

Interesting Facts

• He was born in Funchal, Madeira, Portugal, on February 5, 1985.

• He has played for several different football clubs, including Andorinha (Portugal), Nacional (Portugal), Sporting CP (Portugal), Manchester United (England) and Real Madrid (Spain).

• In the 2010–11 season, he became the first player in La Liga to score more than 40 goals in one season. He then repeated this achievement with 46 goals in the 2011–12 season.

• From 2009–2013, he averaged more than one goal per game, making him one of the most prolific goal scorers in soccer history.

Nobel* Laureate and Herbalife Nutrition Advisory Board Member is a Heart Health Advocate

Louis Ignarro, Ph.D., and Nobel* Laureate in Medicine, has a mission to educate the world about heart health. “I wanted to work with Herbalife to share the life-changing benefits of Nitric Oxide, and this enriching relationship has allowed me to spread the good news about endothelial wellness and heart health across the globe,”he said. A member of the Herbalife Nutrition Advisory Board (NAB) and consultant to Herbalife, Dr. Ignarro has dedicated himself to the study of Nitric Oxide. “My research experience and expertise in the field of Nitric Oxide has provided me with an incredible understanding into the function of our cardiovascular system. It is this knowledge that has helped me to propose nutritional solutions for the support of heart health, especially with respect to the production of Nitric Oxide.

Since reaching an agreement with Herbalife in 2003, he has spoken to over 5 million people about Nitric Oxide and cardiovascular wellness and endorsed six cardio products, including Prepare dietary supplement, part of the Herbalife24 line. As a NAB member, he educates and trains Herbalife Independent Distributors on the principles of nutrition, physical activity and a healthy, active life.

Dr. Ignarro thinks that a positive culture sets Herbalife apart. “The passion to help people lead healthy lives that is exhibited by the Distributors and the executive team at Herbalife makes it unique. It is that passion for health and wellness that originally attracted me to Herbalife.” 

In his own fitness routine, Dr. Ignarro likes to mix things up for maximum effect. “Although I love marathons, I’ve replaced my daily runs with an average of 30–40 miles on my bike each day. I love riding because it’s time I spend with my wife, Sharon. When I don’t ride, I hit the gym and either run on the treadmill or complete a spin class and lift weights.”

Interesting Facts:

• Has a Ph.D. in pharmacology and is a distinguished professor of pharmacology at the University of California, Los Angeles†

• In 1998, he won the Nobel* in Medicine, along with two other researchers, for his discoveries showing the powerful ability of Nitric Oxide to support energy and vascular and circulatory health

• Author of the best-selling book “NO More Heart Disease,” which is based on his research into Nitric Oxide

*The Nobel Foundation has no affiliation with Herbalife and does not review, approve or endorse Herbalife® products.
†Titles are for identification purposes only. The University of California does not endorse specific products or services as a matter of policy.

Let’s talk about...Aloe

Aloe vera is a species of succulent plant that originated in North Africa and has been used for over 2,000 years for the treatment of a wide range of external and internal conditions.

Today aloe plants are grown in tropical and sub-tropical regions, including Mexico, China and parts of Asia.

Although valued for its soothing and moisturizing effects on the skin, aloe also delivers benefits inside the body. Most notably, aloe is used to promote a healthy digestive system, the process by which food and liquid are broken down into small molecules that the body can use to build and nourish cells and provide them with energy.

This impressive plant supports nutrient absorption, thereby enabling our bodies to take full advantage of the various nutrients we consume. Aloe also offers antioxidant support, which helps to protect cells and reduce free radical tissue damage by preventing the formation of radicals.

Aloe vera has also been used traditionally to soothe the stomach from occasional discomforts, such as indigestion and upset stomach.

Although commonly an ingredient in topical lotions and gels, aloe vera is also incorporated into many food products, including beverages and teas, thanks to its many digestive health benefits.

Key Facts
• The main chemical constituents in aloe are polysaccharides, of which the main compound is Acemannose
• Aloe vera enhances absorption of Vitamins C and E

Key Benefits
• Supports healthy digestion
• Contributes to good intestinal health
• Aids in nutrient absorption
• Provides antioxidant activity

What Is The Glycemic Index And How It Can Help You Choose A Healthy Diet

The Glycemic Index measures the effects of carbohydrate-containing foods on sugar levels in your bloodstream. Whenever you eat and digest carbohydrate-rich foods – foods like fruits, vegetables, grains and sweets – the end result is a rise in your blood sugar (your blood glucose). This sugar in your blood is important as it is the primary fuel for your brain and muscles and is, in large part, what keeps you going mentally and physically throughout your day.

However, not all carbohydrate-containing foods cause your blood sugar to rise to the same degree and this is where the Glycemic Index (or GI) comes in. The GI ranks foods according to how much, and how rapidly, they cause the blood sugar to rise after they’re eaten.

How was the Glycemic Index established?

The first paper on Glycemic Index was published over 30 years ago1 , in which a small group of healthy people were used to establish the index. The volunteers were fed each of the 62 foods in whatever amount was necessary to supply 50 grams of carbohydrate (which varies a lot from food to food – it takes about 60 baby carrots but a mere handful of cooked white rice), and their blood sugar

measurements were then taken several times over a 2-hour period. The effect of each food on blood sugar was compared to the effect of 50 grams of pure glucose (the form of sugar in your bloodstream), which was given a value of 100. So, foods that caused the blood sugar to rise quickly and steeply had a number closer to 100, while foods that caused a less dramatic rise in sugar had a lower GI.

Which foods have the highest Glycemic Index?

The highest GI foods are those that are low in fiber, but starchy or sugary – foods like white bread, sweet breakfast cereals, noodles, fruit juices and white rice. Since they are digested and absorbed relatively quickly, these high Glycemic Index foods tend to cause fairly large and rapid rises in blood sugar.

While we do need sugar in the blood to fuel our activities, such large surges are unnecessary, and ultimately, unhealthy. That’s because a quick spike in your blood sugar is often followed by a steep drop – and suddenly you’re craving something sugary to boost your blood sugar levels back up. And then, the cycle starts all over again. If you wind up snacking on sugary foods all day long, there’s

a good chance you’ll take in more calories than you need - which will be put into storage on your belly and thighs.

Which foods have a low Glycemic Index?

On the other hand, the lowest GI foods are those carbohydrate-rich foods that are whole and unprocessed. Vegetables, whole fruits, beans, and most 100% whole grain foods – like brown rice, rolled oats, barley, quinoa and 100% whole grain bread have relatively low Glycemic Index rankings. That’s because they’re high in fiber, which means they take longer to digest, and so your blood sugar

rises more gently after you eat them.

Rather than a big spike in blood sugar, these wholesome foods lead to a slower release into your bloodstream, which provides you with more sustained energy. And, thanks to their high-fiber content, they’re more filling too. Therefore, a diet that emphasizes low GI foods can be a good strategy for weight control.

What really matters: the total carbohydrate load of your diet

If you use the GI as a guide to choosing what to eat, it can steer you towards foods that are less “carb heavy” – like whole grains and veggies – with fewer calories per bite. But you should know that this isn’t always the case. Some foods (like ice cream) have a low Glycemic Index because their high fat content slows digestion – which means they don’t cause a big spike in blood sugar after they’re eaten. On the basis of GI alone, you might conclude that ice cream was a good thing to include in your “low GI” diet.

On the other hand, some healthy foods have a high Glycemic Index value which can be a bit misleading if you don’t consider portion size. Take watermelon for example. You’d need

to eat 5 servings of watermelon to get the 50 grams of carbohydrate needed to determine the GI. But a typical serving doesn’t contain nearly that much – and doesn’t contribute much to the overall carbohydrate load of your diet. If you were to focus on GI values alone, you might end up omitting some healthy fruits unnecessarily.

That’s why it’s better to look at the Glycemic Index of your diet as a whole, rather than

getting hung up on individual foods.

Adjusting the Glycemic Index of your diet

To cut back on your high GI foods and reduce the carbohydrate load of your diet overall, here are some switches you can easily make. Instead of white rice and potatoes, switch to brown rice or other whole grains like cracked wheat, barley, millet or quinoa – or substitute with beans, lentils or sweet potatoes. Rather than drinking a lot of calories from high Glycemic Index fruit juices, eat whole fresh

fruits instead – have berries on cereal, or a whole piece of fruit for a snack or dessert. Switch from refined white breads, crackers and snack foods to products that are made with 100% whole grain – or try nuts instead of chips for snacks.

Whole and lightly processed low GI foods are more bulky and filling than their refined cousins, which means they retain their natural vitamins, minerals and healthy antioxidant phytonutrients, too. And that means that you get more nutrition for your calories. By swapping out the high Glycemic Index foods and replacing with more low GI items, you can greatly reduce the overall carbohydrate

load of your diet – which can help you with calorie control while providing a healthy nutrient boost, too.

Written by Susan Bowerman

MS, RD, CSSD. Susan is a paid

consultant for Herbalife.

Herbalife Formula 1 -- Low GI tested

Stay Healthy and Active

Live your healthy active lifestyle

At Herbalife, our Healthy Active Lifestyle philosophy is about inspiring you to take the leap to become your best self. We want to make people feel good and help them build a strong sense of self. We want to create a positive community that supports and empowers everyone, no matter what their fitness level or goals are.

People often shy away when they hear the term ‘healthy active lifestyle’ as they imagine having to dedicate hours to extreme workouts. While that certainly counts, a healthy active lifestyle is simply one that contributes positively to your physical and mental well being. It is not as hard as it sounds. Small changes to your daily life and diet can add up to big results in the long term.

Whether you are already fit or just starting out on your fitness journey, you can live a healthier and more active lifestyle.

THE RIGHT NUTRITION MATTERS

Eating right is an essential component of a healthy active lifestyle. The food we eat provides us with all the energy we need to survive.

The right diet should include adequate high quality protein, healthy fats and oils and the right carbohydrates from fruits and vegetables, which bring along vitamins, minerals and antioxidants.

KEEPING ACTIVE

Whatever your starting weight, shape or fitness level, there are physical activities that will be suitable for you and will help you in the direction of living a healthy active lifestyle. Here are 4 pillars of healthy active lifestyles you can maintain to stay fit and healthy in your daily lives.

Easy

Start with small changes to your daily life and introduce more easy, low-intensity physical activities into your day. You can walk or cycle instead of driving or taking public transport, use a stationary bicycle or treadmill while watching TV, or take up yoga, aerobic, pilates or dance classes.

Fast

Once you are comfortable with easy physical activities, challenge yourself take it up another notch with higher intensity workouts like jogging, running, tennis, swimming or cycling.

Strong

In addition to maintaining your cardiovascular fitness, there are other activities that will focus on helping you strengthen your muscles and body. Get involved in high-intensity sports like triathlons, weights and circuit training, or try training for a full marathon!

Powerful

Just like the rest of us, professional athletes are confronted with challenges every day – self-doubt, dread, pressure, etc. How do they overcome these to put up the stellar athletic performances that keep the rest of us in awe?

The secret lies in not just training your body, but your mind as well. Learn to develop the mindset of a champion to help you overcome your own personal challenges – dig deep within yourself to do better each time and learn to face your obstacles with a never-give-up attitude.

Information from Herbalife-Hub, June 2014

Five butt-lifting lunges without the boredom

Lunges effectively work all the muscles in the lower body – especially those in your backside. Using lunge techniques for toned glutes is age-old, but need not be boring. Keeping a straight back and chest high, try these five effective lunges, holding each for 3 seconds.

Can your metabolic rate make you gain or lose weight?

When patients tell me their weight problems are due to a “slow metabolism”, I think they truly believe that their bodies simply burn calories at a slower pace than other people’s bodies do. In their minds, if they only they could speed up the process, their weight problems would be solved. But what is “metabolism”, exactly? And – more importantly – is there anything you can do to change it?

Truths and myths about metabolism

In truth, your body weight and your metabolic rate are linked – but perhaps not in the way you might think. Simply stated, the term metabolism refers to all the chemical processes that your body undergoes every day in order to keep you alive. When your body converts the calories in your food into energy, or manufactures specialised chemicals that your cells need in order to do their job – those are metabolic processes. These processes your body performs every day – hundreds of them – make up your “metabolism”.

I can see how the term metabolic rate could confuse people. When you hear the word “rate”, you might think “speed” or “tempo” – so, it’s reasonable to assume that metabolic rate can only mean how fast (or slow) your body performs its work.

In reality, though, your metabolic rate (or, more accurately, your resting metabolic rate) refers to the number of calories you burn during a 24- hour period just to keep your body’s most basic processes going – processes like pumping blood, or breathing. Of course, this isn’t all the calories you burn in a day, but your resting metabolic rate accounts for a sizeable chunk – about 75% of total calories you use up every day are used simply to keep your body ticking.

What factors influence metabolic rate?

Some people’s bodies use up more calories to perform these basic metabolic processes than others (you might think they have a “fast” metabolism). And for those who seem to require very few calories, you might think their metabolism is “slow”. But now that you know that your metabolic rate isn’t really about how quickly you burn calories – it’s really the number of calories you burn each day – you can’t technically make your body burn calories any faster.

But, let’s look at what affects your metabolic rate in the first place – it will give you a better sense for what you can and can’t do to change it.

Your body size

Larger people have higher metabolic rates than smaller people do, and this is due largely to the simple fact that they just have more cells – each of which is doing some metabolic work. That’s one reason that men usually have higher metabolic rates then women – they just tend to have bigger bodies overall.

Your body composition

A very important factor in determining your metabolic rate is your lean body mass. Imagine that your body is divided into two parts: one part is your fat, and the other part is your lean body mass (everything else that isn’t fat, like bone, fluids, organs and muscles).

This lean body mass determines your metabolic rate because every pound of lean mass you have burns about 14 calories per day (or about 30 calories per kilogram) – while a pound of fat only uses up about two. Muscle cells have a lot more machinery that converts calories into energy than your fat cells do, so it makes sense that as your muscle mass increases, so would your metabolic rate.

Your age

As you age, there is a tendency to lose some muscle mass. Natural hormonal changes contribute to some loss of muscle mass. Furthermore, the muscle damage that results from everyday wear and tear isn’t repaired quite as quickly as you age – and that can contribute to some muscle loss, too. With fewer muscle cells overall, you can’t help but burn fewer calories over the course of the day.

Your gender

Men have higher rates than women do for two simple reasons. They tend to be larger overall, and they tend to have more muscle mass than women do.

Cutting your calorie intake too much

It’s true that when you cut your calorie intake too much, your metabolic rate can take a dip. This makes sense if you think about it – your body is just trying to do the same metabolic work with fewer calories in order to keep you alive. But, in general, these decreases are relatively small, especially if you make modest – rather than dramatic – decreases in your calorie intake as you attempt to lose weight.

So, what can I do to boost my metabolic rate?

Now that you know what factors affect your metabolic rate, what can you do about it?

• Eat enough protein

Your body uses the protein you eat to build and repair muscle tissue. If you don’t consume enough protein in your diet, your body simply doesn’t have the raw materials it needs to manufacture and repair your muscle cells.

• Build muscle mass

This is probably one of the most important things you can do, since building muscle will increase the amount of lean body mass you have – which increases your overall resting metabolic rate. And, don’t think strength training is only for the younger set – with the right diet and proper exercise, your body is capable of building muscle at any age.

• Increase your daily activity

Any activity burns calories, but that, in itself, doesn’t affect your metabolic rate. But, when you exercise, you are using your muscles to move your body – and that helps to preserve your lean body mass.

And, bumping up your activity can also help to offset any dips in your metabolic rate as a result of cutting your calorie intake.

Written by Susan Bowerman

MS, RD, CSSD. Susan is a paid consultant for Herbalife.

Keep Your Heart Healthy at Any Age

Even if it’s not something we look forward to, aging is inevitable. As the years come and go, signs of aging appear. With time, everyone will notice a few gray hairs and wrinkles revealing their age when they look in the mirror.

It should come as no surprise that for all the external signs of aging we undergo, we’re actually aging internally too. You may have already noticed creakier bones, worsening vision, and achy joints, but you may not have noticed the changes to your cardiovascular system.

One of the most important organs in the cardiovascular system is the endothelium, which lines your blood vessels and produces Nitric Oxide. As the endothelium ages, Nitric Oxide production naturally declines. This decrease is completely normal, but since healthy Nitric Oxide production maintains blood flow to your vital organs, it makes sense to do everything you can to make sure your endothelium is as healthy as possible.

The great thing about cardiovascular health is that it’s never too late to start making healthier choices – I was in my 60s when I started running marathons! By supporting the health of my endothelium and heart every day, now that I’m in my 70s I feel better than I did in my 40s.

Make the commitment to your well-being by aging as healthfully as possible. While you can’t stop or reverse the aging process, you can still look and feel great as you get older.

5 easy ways to support healthy aging of the endothelium:

Eat well

A healthy diet is the cornerstone for endothelial health. Closely adhering to a diet that emphasizes healthy fats, fresh fruits and vegetables, fish, herbs and spices, and whole grains supports healthy endothelial function.

Move often

Movement stimulates the endothelial cells to produce Nitric Oxide, making exercise one of the most important steps to supporting endothelial health. The Centers for Disease Control and Prevention recommend 150 minutes of exercise per week. If you can move more than that, great! More movement equals more support for the endothelial cells.

Take nutritional supplements

In addition to a healthy diet and regular exercise, be sure your endothelium is getting the nutrients it needs to support healthy function. Dietary supplements like L-arginine, L-citrulline, CoQ10, krill oil, Omega-3 DHA and EPA, and garlic support healthy endothelial cells and Nitric Oxide production.

Laugh more

Laughter has been long known to have positive effects on the body and mind, and it turns out it’s good for the endothelium, too. Research presented at the Scientific Session of the American College of Cardiology showed that laughter causes the endothelium to dilate, or expand, in order to increase blood flow.

Sleep well

When you’re busy, it’s tempting to scrimp on sleep. But getting plenty of sleep and rest is actually a productive activity for the body, and especially the endothelial cells. Getting the recommended eight hours of sleep per night gives your endothelial cells the chance to heal and regenerate.

Healthy aging really comes down to healthy living. Take it one day at a time, and remember that each great choice you make adds up to a lifetime of wellness and vitality.

Written by Louis Ignarro, Ph.D.

Dr. Ignarro is a member of both the Editorial and Nutrition Advisory Boards of the Herbalife Nutrition Institute and receives compensation for his endorsement of Herbalife® products. Herbalife markets an heart health supplements.

Live a healthy, active lifestyle with Samantha Clayton

The fitness routine that’s right for you

Living a healthy, active lifestyle is something that is great for everyone. Making good nutrition choices daily and striving to become more active in your everyday life can have a positive impact on your health and your overall body confidence. Once you find activities that you enjoy doing, it’s easier to be consistent with your fitness routine and to improve your overall fitness level. Exercising consistently is key to getting fit. Many people believe that exercise has to be done in a gym or using specific equipment, but the truth is even walking can be an effective way to improve your fitness. In my opinion, any type of physical activity that you do consistently, enjoy and strive to do a little more today than you did yesterday, can be turned into a successful fitness routine. Whether you enjoy walking, hiking or running, here are some tips that allow you to challenge yourself and improve your fitness level.

Walking, Hiking and Running

Cardio training can lower your resting heart rate, lower your stress level and, when combined with reduced caloric intake, lead to weight loss. Walking, running and hiking can all be great ways to get a cardio workout and improve your fitness level.

Walking 

If walking is your preferred form of exercise you can make it more challenging by:

• Increasing your walk duration/distance.
• Increasing your pace and using your arms in a power walk style.
• Adding some lunges to your regular walk to help improve your leg strength.
• Increasing the frequency of your walks by adding one extra day a week.

Hiking

If you enjoy hiking, you can get more out of your hike by:

Finding a hike with a challenging gradient - the steeper the hill, the harder your body has to work.

• Varying the type of trail surface you hike on, starting out on mostly flat trails and building up to sandy or rocky surfaces.
• Picking up your pace and giving trail running a try - it will increase the intensity of your hike.

Running

If running is your workout of choice, you can take it to the next level by:

• Setting a time-based goal (20-30 minutes, for example) and, once you can successfully run for the entire duration, increase your time.
• Adding in some hill running or varied terrain into your program.

Samantha Clayton, Director, Worldwide Fitness Education, is a former competitive sprinter, AFAA and ISSA certified trainer, holds a degree in applied chemistry and is a proud mother of four.

Information from Herbalife-Hub, September 2014