Posted on 09/14/2018 5:54:47 PM PDT by RoosterRedux
I've been doing this lately as part of my regular rowing, bike-trainer biking, and crossfit (sort of) regime.
Easy on the feet and legs but the heart gets a good workout (I wear a heart rate monitor and keep it above 140 bpm).
I am impressed with this style of running for cardio.
I have had tons of injuries over the years and even gave up running for cycling.
But now that cycling is too dangerous (I am in South GA after a career in NYC), I bike indoors on a trainer and row and do a crossfit regime.
But I missed running.
I have added this slow running to my workout and it reminds me how much I love running. Yet now I have no injuries.
Embarrassingly slow...but so much fun.
Great, keep it up!
For those who are thinking about starting slow running, read John Bingham’s book “No Need for Speed: A Beginner’s Guide to the Joy of Running”.
For later reference.
Power Walking, especially up inclines to me, can be even more demanding than jogging.
If you are in this for the weight loss, then using any exercise program, whether it’s aerobic or resistance, is only as good as your eating habits. Using up 1000 calories through exercise and the follow on metabolism work is not good if you eat 1050. You lost ground
I was a certified trainer from Cooper Institute years ago until my retirement. They push the Harris Benedict formula and it is a strongly used system by many of the weight loss professionals all the way to Nutrisystem who also use it but don’t say it.
Here it is:
Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
• If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
BMR Formula (Imperial)
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Total Calorie Needs Example:
If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.
Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to lose weight subtracting no more than 500 calories from your daily intake as per the calculation.
This may seem like a lot of work, but this is the equation most of the diets use for controlled weight loss and it will change each time you step on the scale. My suggestion is to set up an excel equation to accomplish it faster and easier.
Good luck
rwood
Thanks for posting. Health/life BUMP!
I'm a mid-foot striker and then roll forward.
Absolute best exercise for cardio is “Heavyhands” (invented by MD Leonard Schwartz). Superior even to cross-country skiing. It was a fad for a while, and a lot of handweights were sold, but most folks didn’t do the exercise(s) correctly. But it sho nuff works.
I recommend two other books by John Bingham, “The Courage to Start: A Guide to Running for Your Life” and “Running for Mortals: A Commonsense Plan for Changing Your Life with Running”.
Wakarimashita!
Thanks. I will check it out. I used to love to run, but it started hurting my back. This seems like it eliminates some of the pressures on joints and bones.
Bkmk
Which thin sole shoes do you wear?
Is there a specific brand (not just type/style) recommended by enthusiasts?
What is your age that you can sustain 144...?
Personally I’d be bored to tears within 30 seconds if I tried that.
I’m 55 and have always worked out. I am fortunate to belong to a gym with an indoor 40 yard turf field. I found a weight sled up there recently and started pulling it with incremental weight increases.
It feels great in that I am building power and I’m burning calories like never before. And in a relative short period of time. There are lots of turf fields around these days. If I didn’t have this gym I would buy a sled and pull it at a local high school.
The BMR Formula, up to 3 decimals (!) is numerology disguised as scientific reasoning.
Any nutrition hypothesis that takes into account calories burning as the sole output and not mentioning excreta quantities (which is highly dependent on the equilibrium point settled by your metabolism, a very stable and hard to change and not-to-be-disrupted-too-fast setpoint) is utter BS, literally. As a physicist, I am trained to account for ***everything*** in a balance sheet and I can see immediately the pseudo-scientists for what they are because they do it wrong while pretending for accuracy where there is none.
That why there are so many successive and false and nonsensical nutrition regimes, all claiming to be the best and all massively failing their followers.
I've been wearing Newton's. They are great, but they don't last last very long and they are expensive.
Will look for something cheaper next time.
That said, I do seem to need more stretching as I get older...to prevent lower back pain and the like.
I have always biked/run/rowed with my heart rate in the 140-160+- range (after warming up).
I also do a lot of workouts in the 120-140 range (like cutting brush and dragging it to the street for pick-up).
There is one change, however, that I have made now that I am getting older. I don't lift heavy any more. Don't want to risk joint injury. I also stopped doing bench presses and now only do push-ups.
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