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I started walking for an hour a day 10 days ago, it worked out 3.8 miles a day & is actually such a relaxing part of my day. Things I noticed improve within about 7 days were my knees no longer had pain & my back actually improved. Just do what ever you can do people 👍👍
Yep! My boyfriend was worried about my knee bothering me when we first started dating and I told him about my fitness goals. I had lost about 70 lbs total at that point and was just starting to walk regularly. Now at about 150 total lost, I'm jogging easy about 3-6 miles regularly and my knees have never felt better.
It blew mind to find that running a mile only burned 10-20% more calories than walking a mile. But as other have said, cardio (sustained increased heart rate) has a huge impact on life expectancy and long term quality of life. But if you’re at the point where walking a mile is difficult... fucking do it... every day, or every other day, or whatever you can. Just push the limits of where you find yourself and you’ll be rewarded eventually.
Edit: It’s more like 20-30%
It also helps to walk towards physical goals, one summer I decided to start walking off weight by walking to my food, I started by walking to a restaurant a mile away and back which left me feeling like I was dying. By the one year mark I was casually walking 10-15 miles twice a week for grocery shopping, and now I have a job where I’m practically jogging 10 miles a day and still going for 10 mile walks on the weekends.
As a wise baboon once said.
“It gets easier…Every day it gets a little easier…But you gotta do it every day — that’s the hard part. But it does get easier.”
I'm reminded of a "competition" I was in with a coworker. We wanted to see who could lose more weight in a year. His first workout literally consisted of running full bore until his knees went out and he was off his feet for 2 weeks.
it's still a great way to get back into exercise. I personally built myself up to doing 8 miles of light hiking a day during the first COVID shutdown, then very slowly started incorporating running into those miles. I'm talking 15 seconds per mile, then .15 of the mile, and so on.
The mental hurdle of starting to exercise again can be draining or prohibitive for some people. I failed in the past, trying to jump right back in where I left off when I regularly worked out, then judging myself and getting overwhelmed
Also keep in mind that one soda is more calories than you’d burn walking three miles.
Diet is king for weight loss.
So your saying if I walk 4 miles I can drink a soda guilt free?
No.... No No No.
Your saying if I don't drink the soda, I don't have to walk 4 miles. Alright man fair trade keep your soda.
Did you change your eating or drinking habits as well?
I love taking a walk after eating. Feels so much better and definitely helps digestion.
I do this pretty much everyday! I walk at least 2-3 miles and always listen to audiobooks. I’m pregnant so I’m make sure I actually do it every day or 5-6 days a week if I’m having some bad days. I get tons of reading done and I’ve kept my pregnancy weight in a perfect range. I also eat healthy, but I totally agree with this tip.
>I do this pretty much everyday! I walk at least 2-3 miles and always listen to audiobooks. I’m pregnant
Oh. Well I don't want to get pregnant so I'm not going to risk it.
It will also take 5 times as long.
Yea, the title really says, “Exercising for an hour burns more calories than exercising for 10 minutes.”
3 miles is 4.8 km
Loading screen tips: Walking 3 miles will burn more calories than running 1 mile.
If you want the real tip it is to stay in zone 2 cardio. This is how you build an aerobic base and is completely compatible with music/podcast/book on tape.
Many fitness enthusiasts look down on this kind of steady-state cardio because it seems so easy but pros across all disciplines spend hours training like this. Mat Fraser, for example.
What’s zone 2
I used to work out with a body builder and his fat burn was 30 minutes walking on the treadmill at max incline at like 2 speed.
I got up to 250 pounds once (the bad kind) and lost 90 pounds in 7 months eating chicken and veggies for all my meals and walking a 3 mile loop every day. Walking kicks ass.
Edit for clarity on some points:
Don't choose between them. When I started walking, flat treadmill, at 1.5 speed for half a mile was getting my heart rate to 180bpm. Exercise was critical, diet was critical. After a few months the incline treadmill at 2.0 for 3 miles was maxing me out at 130 BPM - I was no longer dying.
I've worked out my whole life pretty much (barring that messed up period in my life) and was bench pressing 110lb dumbbells, running 7 minute miles back to back for 7 miles and all that. So Ive been fortunate enough to play around with both levers in my life and see which one does what.
Lean muscle mass has a resting calorie burn. A pound of muscle needs calories to maintain and burn, a pound of fat needs nothing. There's the old joke of why do you think all the people doing weights are in shape while everyone on the cardio machines is out of shape? Do you think you like... graduate to the Smith Machine at some point after you've lost all the fat on the treadmill?
I would not recommend considering cardio and resistance training as an optional supplement to your diet. The loss of muscle mass that accompanies many diets tends to make for an unhealthy situation as fat is a survival reserve and tends to go last and often you aren't losing at much fat as you think between water shedding and muscle cannibalism.
You have to eat when you wake up to start your metabolism and eat 5 small meals a day. You body holds onto fat unless it thinks it has a regular, consistent, intake of food and it can guarantee its next meal. Sumo wrestlers wake up at 4am, work out, eat at 10am, nap... They don't eat because eating turns on your metabolism and they want to get nice and big.
So, it really is best to look at it as both, because it actually is, and the changes are small enough where both should be simple enough to incorporate into your daily routine if you're planning on changing your lifestyle.
I would spend my lunch at work walking up and down the stairwell for half an hour, slowly but it still kicks your ass. I found ways in my day to get moving again, it's out there somewhere. It was a scary place in my life for a lot of reasons and when I started doing both it really changed.
You can't outrun a diet.
Changing your diet > exercise.
Both are good but changing your diet will have more effect
Plus will give you butt, especially if you do lots of hills.
Can confirm, walk a lot, got butt.
It's probably already been said, but this is not exactly true. Raising your heart rate to its maximum/most intense level during strenuous cardio will give you the "afterburn" effect. You'll keep burning calories at a higher rate after your strenuous workout is done. Strenuous exercise has other benefits for your health as well. That being said, moderate exercise is still important and also has benefits for your health. Your best bet to get lean (which I'm assuming is the goal based on this post's focus on burning calories) is a combination of high-impact cardio, low impact cardio, and weight training. And nutrition, never forget nutrition. And lastly, slow and steady wins the weight-loss race. Slow progress is sustainable progress. And anything you incorporate into your routine to lose weight, you'll need to continue to do in perpetuity (though variation is fine of course) in order to keep it off.
Edit: To everyone saying the afterburn effect is minimal: are you burning hundreds of calories for hours and hours after? No. Will burning extra calories on a consistent basis (even if low) without doing extra work benefit your goals and add up over time? You betcha. And besides, as I mentioned, there are other benefits to doing strenuous cardio workouts (and equally valid benefits to other kinds of workouts). But honestly, just do what movement works for you and your goals, and don't stress too much about the calorie burn. I know for me, the best I've felt in my life was when I was exercising consistently and vigorously.
Do you game an exercise plan for beginners? Thank you in advance.
.... or walking your dogs, in the woods, chasing butterflies and peeing on trees. The dogs that is. Not me. I wouldn't chase butterflies.
It's okay if you do. We won't judge you for it.
For this to be a LPT you’d have to justify it by average speeds and a few other constraints. I bet this idea came from some generalized study or a insta fitness headline.
Eat less, move more.
This is exactly what saved my life after my divorce. I walked 3.7 miles a night for many months. Good pair of headphones on and hustle.
Honestly if I'm not at a gym (which I'm currently not die to covid and not having funds to pay for one yet, but will soon) then I won't exercise. I have tried going on jogs but can't/am not in the shape to do so which just discouraged me from trying. Finding your post makes me already get hyped about walking 3 miles! I know people in the comments are saying running is better, etc but in the end for others that may be like me, walking 3 miles sounds a lot better than running 1, so more than likely we will actually be consistent with it. For me, I will attempt to transition into jogging/running little by little but will def start with the 3 miles, thanks for sharing!!
I was the same way, I was going to the gym like 3-4 times a week. Then when I was stuck at home it would have been so easy to just go for a jog or do push ups, but I did none of it. Having a dedicated place to go definitely helps motivation to exercise.
I will walk 500 miles and I will walk 500 more
Lots of anti-walkers in this thread "It takes too long to walk!"
I like to use the treadmill, 2mph at 12% incline and watch Youtube or read an ebook for 1-2 hours. This is an easy pace but gets me to 120-130bpm without stressing. It's good advice for easing people into exercise who would otherwise be sedentary all day. Once they build up some base cardio and lose some weight it'll be easier to get into running rather than just telling them to "just HIIT lol"
Also this tip is clearly for people just getting into fitness/weight loss. Telling someone “run a mile every day” is a way bigger obstacle than “listen to a podcast and walk around the block/through a park.”
Walking and running is the same. The error is to focus on distance, focus on time. If you are doing it to lose weight then getting your heart rate up would be better because your metabolic rate will be slightly higher for the next 24 hours or so. This leads to what is sometimes known as "overburn" which will cause you to lose a few more pounds a month. Also if you work your heart then your overall heart rate will decrease . If you lower your resting HR by 10 then you save a million heart beats a year.
Absolutely wild I see this after saying fuck it and walking 3 miles out of boredom earlier
Important note: walking takes a lot more time.
Why is this important? Because you burn quite a few calories passively, even if you do nothing.
Sitting on the couch for 5h will burn more calories then running 1 mile will.
What you need to look at is the amount of calories you burn over your passive burn.
Running 10min: 151 (140 more than doing nothing)
Walking 1h: 247 (160 more than doing nothing)
Sitting on couch 5h: 400 (0 more than doing nothing)
Also, running and other exercise will have other benefits aside from just the calories you burn while doing them.
For example, increasing your muscles will make your passive burn of calories higher and intense exercise can speed up your metabolism.
Ideally, you should be doing all 3 types of exercise. Some strength training, some high cardio (running) and some low cardio (walking).
But if time is limited, the first one to cut would be the last one.
This is the correct answer. Now, if only I can last longer then 15 min.
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