Mall walkers, I love you. You exercise by walking around the mall when others are still asleep. You don't let rain or cold slow you down, and that's to be commended. In fact, you do better than most Americans do, but I would still change one thing about your program. Get your heart rate up!

When we first begin an exercise program, our heart is racing. We find ourselves exhausted after 20-30 minutes and are ready to call it a day. However, the more we do it, the easier it becomes. It gets to a point where it's no longer a challenge for us to make the 2 or 3 mile hike. This is a good thing, but also a bad thing.

It's great to exercise, but we need to make sure we are constantly challenging our body. When we do cardio, it's important that we continue to be challenged. When walking/running, make sure your heart rate increases for short intervals by working at a challenging pace. By altering your heart rate up and down, you will improve your resting heart rate, insulin levels, recovery heart rate, and body fat percentage. It's amazing that something as simple as speeding up and slowing down has that much of an impact on our body, but it does.

1. If you tend to run/walk at a steady pace, adjust your speed or your incline if you are on the treadmill.
2. If you are running at your max the entire time, make sure you spend some time slowing down too. Your hear rate should recover approximately 20 beats within one minute.
3. Crosstrain - Make sure you alter the type of cardio you are doing. Relying on just one type of cardio can lead to overuse injuries.

Change the way you do your cardio and you may find stubborn body fat finally melting away.

Jason Hodge
Katy Health and Fitness Expert
http://www.MedicalFitnessPros.com