NoExcusesGym

 Your sneakers are laced up, the dog is pulling at the leash, and the sun is shining. You’re ready for your daily walk—or should it be a run?

When it comes to that one-hour time slot you’ve allocated for exercise, how is that time better spent—running or walking?

In many ways, the answer is a personal one, and depends on:

•  your fitness level;

•  personal goals;

•  number of calories burned;

•  risk of injury;

•  what fits best with the rest of your fitness routine;

•  what type of exercise gear you’re wearing.

Running and calories

There’s no doubt about it: running burns more calories than walking. According to the Mayo Clinic, a 140- to 150-pound person running at a moderate eight miles an hour for one hour will burn about 865 calories.

That same person, however, walking at two miles an hour will burn 160 to 170 calories; 245 calories at 3.5 miles an hour.

An eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised, according to the American Council on Exercise.

If you’re relatively fit and trying to maximize the number of calories you’re burning, running is the number-one calorie burner, topping cross-country skiing, jumping rope and climbing stairs.

If you’re a beginner, however, running at eight miles an hour for 60 minutes is probably not possible, and may even be dangerous. If that’s the case, walking—briskly, rather than leisurely—is a better bet.

The key term here is briskly—and walking that fast is actually hard to do. Experts suggest building up to it slowly, and starting out with small distances to build endurance.

Some exercise better than none

There’s a reason running burns more calories: it’s harder work. It’s also higher impact than walking, which can lead to more injuries.

Assuming you’re wearing good walking shoes, you’re dressed for the weather, and you obey local rules of the road, the risk of injury during a walk is lower.

To eliminate weather and vehicle concerns, many people walk on a treadmill or complete loops around an enclosed shopping mall.

No matter what you decide, however, any exercise is better than none at all. The studies confirming the benefits of regular exercise continue to add up.

Even moderate exercise helps

Tips for starting and maintaining a walking program

Here are some tips from the American Council on Exercise on starting – and maintaining – a walking program:

•  Get shoes specifically designed for walking;

•  Layer loose clothing, keeping in mind that exercise boost your body’s temperature;

•  Start out every walking workout with a brief warm-up and simple stretches of the legs, back, shoulders and arms;

•  Begin with a five-minute stroll and gradually increase your distance.

•  Walk at a comfortable pace, focusing on good posture, and keeping your head lifted and s houlders relaxed;

•  Swing your arms naturally and breathe deeply. If you can’t catch your breath, slow down or avoid hills.

•  Talk while you’re walking. If you can’t talk, you’re walking too fast.

 

source: Nubella news

(by Marcela Vanharova)