- Are you overweight? If you are overweight by 20lbs or more running is a bad idea. Why? Because of the pressure it puts on your knees. All that extra weight just bouncing up an down is terrible for your joints. If you are not overweight start off with light jogging if you have never ran before it will really benefit your cardiovascular endurance.
2. What is your age? If you are under 35, no serious injuries, then walking is unacceptable as a form of cardio. You are just to young to do the same workout as my grandmother. I”m sorry so all those people who are hitting the trail with big mamma walking, you need to pick up the pace. If you are going to walk on a treadmill, constantly make use of the incline.
- Do you have time? If you only have 30 minutes on your lunch break, then you obviously can’t run 3 miles because you have to get back to work, and not all sweaty. But if you have 30 minutes after work, then you need to run. If you run for 20 minutes or walk for 50 minutes, you end up burning about the same amount of calories. But if you walk for 20 minutes or run for 20 minutes, running will create the biggest calorie deficit. Runner or walkers can both benefit from H.I.I.T. training (google how to perform)
Calories burned based on speed and weight per mile:
Speed/Pounds | 100 lb | 120 lb | 140 lb | 160 lb | 180 lb | 200 lb | 220 lb | 250 lb | 275 lb | 300 lb |
2.0mph | 57 | 68 | 80 | 91 | 102 | 114 | 125 | 142 | 156 | 170 |
2.5mph | 55 | 65 | 76 | 87 | 98 | 109 | 120 | 136 | 150 | 164 |
3.0mph | 53 | 64 | 74 | 85 | 95 | 106 | 117 | 133 | 146 | 159 |
3.5mph | 52 | 62 | 73 | 83 | 94 | 104 | 114 | 130 | 143 | 156 |
4.0mph | 57 | 68 | 80 | 91 | 102 | 114 | 125 | 142 | 156 | 170 |
4.5mph | 64 | 76 | 89 | 102 | 115 | 127 | 140 | 159 | 175 | 191 |
5.0mph | 73 | 87 | 102 | 116 | 131 | 145 | 160 | 182 | 200 | 218 |
Siddiqu “The Personal Trainer” is a CPT, motivational speaker, author of How Are You Fat and Saved?! He is also the Co-creator of the House Music Workout Class and the exercise series “You Would Think I Invented Sweat” for booking information or more fitness tips visit our WEBSITE www.chicagofit4life.com
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