SHAPE
06/07/12 material found by Natasha M
What is better for you: walking or running? What can help you lose weight faster? What is better for your health in general? What are the dangers?
Mr John Walker once had an argument with Mr Peter Runner...
"We are both fantastic" said Mr Walker to Mr Runner. "We are both good for your health. The questions is who is better?" - Mr Runner replied.
"Walker or runner, you'll get most benefit if you aim for thirty to sixty minutes a day. It doesn't have to be all at once — three or four fifteen minute blocks through the day is just as good" - John mentioned. "But there's going to be much less injury associated with a low impact exercise such as walking, and that's why we can advocate walking for a lot of people, especially if they're overweight or have a cardiovascular condition, they're still going to get a lot of benefits from a brisk walk. The impact of running on your joints can be more than three times your body weight, every step is triple the impact of walking. You have to train your body to get used to the jarring. Ultimately that's the message, for walking or running — find your level, then build up slowly and the benefits will come, in weight loss and general health" - he added.
"Set your goals, set them small and work towards achieving those goals and getting a little bit further every week" - Peter agreed. "So there you have it ... the old saying "you've got to walk before you run" is true. There are proven health benefits for both forms of exercise, but it's a matter of working out what's best for you" - that was Peter's remark.
What I believe right is listening to your body. If it tells you - "run" - you run - you may turn into Forest Gump. If your body tells you "walk" - simply walk.
What is better for you: walking or running? What can help you lose weight faster? What is better for your health in general? What are the dangers?
Mr John Walker once had an argument with Mr Peter Runner...
"We are both fantastic" said Mr Walker to Mr Runner. "We are both good for your health. The questions is who is better?" - Mr Runner replied.
"Walker or runner, you'll get most benefit if you aim for thirty to sixty minutes a day. It doesn't have to be all at once — three or four fifteen minute blocks through the day is just as good" - John mentioned. "But there's going to be much less injury associated with a low impact exercise such as walking, and that's why we can advocate walking for a lot of people, especially if they're overweight or have a cardiovascular condition, they're still going to get a lot of benefits from a brisk walk. The impact of running on your joints can be more than three times your body weight, every step is triple the impact of walking. You have to train your body to get used to the jarring. Ultimately that's the message, for walking or running — find your level, then build up slowly and the benefits will come, in weight loss and general health" - he added.
"Set your goals, set them small and work towards achieving those goals and getting a little bit further every week" - Peter agreed. "So there you have it ... the old saying "you've got to walk before you run" is true. There are proven health benefits for both forms of exercise, but it's a matter of working out what's best for you" - that was Peter's remark.
What I believe right is listening to your body. If it tells you - "run" - you run - you may turn into Forest Gump. If your body tells you "walk" - simply walk.
Mr Walker though warned that there are a few of important things to keep in mind:
- Always warm up before you start walking for exercise. You
might think "walking....what's the big deal?" But it is a big deal and you
should warm up to get the blood flowing.
- When you walk, think about standing as tall as possible, lifting the base of
the skull to the sky and not the chin. Your chest should be lifted and your jaw
should be nice and relaxed.
- As you walk, take small quick steps. Let the heel of each step fall just in
front of the toe of the previous step. This will give you a much smaller, faster
stride.
- Use a heart monitor to gauge your exertion level. If you want to increase
your heart rate, try an incline, faster steps, or greater arm movement, even
working to take the arms over head as you walk.
- If you are just starting out, be conservative. Try the small step, quick pace idea but move a little slower than you might like. You're going to feel a whole bunch of muscles you never knew you had and you don't want to shoot yourself out of a cannon.
There is one article that I really like as anything written by Stuart Wilde - love and respect:
Fat Maths by Stuart Wilde
Fat is stored heat. The measure of that heat is a calorie. A calorie is the amount of energy needed to raise the temperature of one thousandth of a kilogram of water, one degree Celsius at sea level.
Hell is cold; heaven is nice and warm. Trust me on that one. Fear is a form of hell; it is cold. When we are scared or insecure we seek heat. That may come in the form of laughter, or an embrace, or the warmth of other’s personality, or it may be heat in the form of sex. But usually we treat the icy blasts of our threatened psychology with food. A Big Mac is 600 calories of heat. Two slices of pizza are 560 calories. Spaghetti with sauce is 820 calories. A pound of fat on your waist or hips is equivalent to 3500 calories of stored fear. It’s all mathematics.
Women doing light office work say, burn about 2200-2500 calories a day, depending on their height and weight. Men use about 10% more than women, up to about 3000 a day, if the man is six feet tall. If you do really hard physical work like digging ditches for a living, you can add about 500 calories a day to your needs.
Doctors say you should exercise everyday; doctors almost never get old, they usually die young. You can lose a little weight thinking about that; the electricity in the brain needs calories to operate successfully. Deepak Chopra once told me that if you exercise each day you only increase your lifespan by exactly the amount of time you have been running about. I can’t see the point of it myself. Certainly you can burn about 60-80 calories an hour rushing about at the gym, but it always seems a lot of effort; it’s not activity well suited to the gentle mind, especially when you can save a 100 calories if you drop just one piece of bacon from your breakfast. Still, if you walk to the pub rather than drive round it may help you a bit, who knows?
Fat Maths by Stuart Wilde
Fat is stored heat. The measure of that heat is a calorie. A calorie is the amount of energy needed to raise the temperature of one thousandth of a kilogram of water, one degree Celsius at sea level.
Hell is cold; heaven is nice and warm. Trust me on that one. Fear is a form of hell; it is cold. When we are scared or insecure we seek heat. That may come in the form of laughter, or an embrace, or the warmth of other’s personality, or it may be heat in the form of sex. But usually we treat the icy blasts of our threatened psychology with food. A Big Mac is 600 calories of heat. Two slices of pizza are 560 calories. Spaghetti with sauce is 820 calories. A pound of fat on your waist or hips is equivalent to 3500 calories of stored fear. It’s all mathematics.
Women doing light office work say, burn about 2200-2500 calories a day, depending on their height and weight. Men use about 10% more than women, up to about 3000 a day, if the man is six feet tall. If you do really hard physical work like digging ditches for a living, you can add about 500 calories a day to your needs.
Doctors say you should exercise everyday; doctors almost never get old, they usually die young. You can lose a little weight thinking about that; the electricity in the brain needs calories to operate successfully. Deepak Chopra once told me that if you exercise each day you only increase your lifespan by exactly the amount of time you have been running about. I can’t see the point of it myself. Certainly you can burn about 60-80 calories an hour rushing about at the gym, but it always seems a lot of effort; it’s not activity well suited to the gentle mind, especially when you can save a 100 calories if you drop just one piece of bacon from your breakfast. Still, if you walk to the pub rather than drive round it may help you a bit, who knows?
Crash-bang Hollywood diets usually work but if you lose weight quickly you
will put it right back on again. You have to train your mind to be less fearful
and cold, and you have to train your body to consume less heat. If you can get
down to ingesting just 1500-1700 calories a day, you will lose weight gently
over a period of time and you’ll train your body and your appetite to get used
to it. It’s a mind-set first, and a personal discipline second. 1500-1700
calories a day is quite a lot of food; you won’t starve, if you consume your
calories wisely. Obviously, salads and vegetables have hardly any calories at
all, but the dressings can catch you out. One tablespoon of butter, oil or
margarine is 100 calories.
Westerners are often emotionally cold, blob-like people that worry a lot. If you start your weight loss plan by developing a warmer, less scary lifestyle that will help with food craving because you don’t need the sudden influxes of heat to cope with the fear, and if you learn to meditate it helps you stay calm. I took to the Taoist philosophy a long time ago. It’s very detached. If the airplane goes down, you shrug and die. If it rains, you get wet. The Taoist accepts that the way things are is the way things are. It’s not Taoist to fight against circumstances, or to try to control others, or force them into actions you approve of. Acceptance is the key to the Taoist way of looking at things.
It doesn’t work for me all the time and I sometimes rant and rave and shake my fist at the gods, but I didn’t come here to be perfect and nor did you. If we were perfect we’d be flying about with little wings firing good ideas at loads of rather hopeless humans below. If I ever make it to the status of angel I want to be the angel of “Staring into the Distance, Humming.”
Westerners are often emotionally cold, blob-like people that worry a lot. If you start your weight loss plan by developing a warmer, less scary lifestyle that will help with food craving because you don’t need the sudden influxes of heat to cope with the fear, and if you learn to meditate it helps you stay calm. I took to the Taoist philosophy a long time ago. It’s very detached. If the airplane goes down, you shrug and die. If it rains, you get wet. The Taoist accepts that the way things are is the way things are. It’s not Taoist to fight against circumstances, or to try to control others, or force them into actions you approve of. Acceptance is the key to the Taoist way of looking at things.
It doesn’t work for me all the time and I sometimes rant and rave and shake my fist at the gods, but I didn’t come here to be perfect and nor did you. If we were perfect we’d be flying about with little wings firing good ideas at loads of rather hopeless humans below. If I ever make it to the status of angel I want to be the angel of “Staring into the Distance, Humming.”
Humming uses calories but not many.
Calories:
Egg McMuffin, 300
Super size French fries, 610
Hardee’s chicken strips, 520
Nathan’s all-beef hot dog, 309
6” Subway, tuna, 410
One taco, 170
Arby’s turkey, ranch and bacon sandwich, 880
Vanilla shake (small), 560
Donut, Boston Kreme, 240
Donaut, glazed, 180
Bagel plain, 360
Bagel with cream cheese, 540
Baked potato, butter and sour cream, 500
12 ounces of regular beer, 150
5 ounces of wine, 100
Whistling at the clouds, 0
Calories:
Egg McMuffin, 300
Super size French fries, 610
Hardee’s chicken strips, 520
Nathan’s all-beef hot dog, 309
6” Subway, tuna, 410
One taco, 170
Arby’s turkey, ranch and bacon sandwich, 880
Vanilla shake (small), 560
Donut, Boston Kreme, 240
Donaut, glazed, 180
Bagel plain, 360
Bagel with cream cheese, 540
Baked potato, butter and sour cream, 500
12 ounces of regular beer, 150
5 ounces of wine, 100
Whistling at the clouds, 0
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