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Saturday, October 8, 2022
 * Investigations
 * Nutrition
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THENUTRITIONWATCHDOG.COM WHAT'S IN YOUR FOOD? DISCOVER WHICH "HEALTHY" FOODS ARE
HARMING YOUR HEALTH AND WHICH FOODS PROTECT YOUR BODY





WALKING VS RUNNING

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This blog is republished from our good friend Danette May.

You already know that any movement you do gives your mood a big boost and makes
a big difference in your weight loss efforts.

There’s no shortage of ways to move your body, but you may be wondering if your
time is better spent walking or running?

Either one is good, but which one is better?

When it comes to only how many calories you burn per hour, running is the better
workout. Your exact calorie burn depends on how much you weigh and how fast you
run, but running expends more energy.

Want an idea of the difference in calorie burn between running and walking?


CONSIDER THESE STATISTICS FOR A PERSON WHO WEIGHS 155 LBS.:

 * Running 30 minutes at 5 miles per hour burns 298 calories
 * Running 30 minutes at 6 miles per hour burns 372 calories
 * Running 30 minutes at 7.5 miles per hour burns 465 calories
 * Walking 30 minutes at 3.5 miles per hour burns 149 calories
 * Walking 30 minutes at 4 miles per hour burns 167 calories
 * Walking 30 minutes at 4.5 miles per hour burns 186 calories

Though running clearly provides a greater impact on how many calories are
burned, that doesn’t mean that doing it is easy.

Depending on your physical condition, running for 30 minutes (or longer) may be
out of the question.

So, does that mean that you have to walk for more than an hour in order to get
the same amount of impact?


THE GOOD NEWS IS THERE’S ANOTHER OPTION.




It’s called High-Intensity Interval Training, or HIIT.

Studies have shown that by going back and forth between walking and running you
can eliminate the need to run long distances and still get a big effect.


HOW DOES HIIT WORK?

A HIIT workout has you doing a hard workout for a very short period of time,
then resting while still doing something active. That means that you get your
heart rate way up, and then you recover and catch your breath, then do it again.

When you ask your body to push itself you create a brief oxygen shortage. When
your body recovers, you take in more oxygen to make up for the loss.


THE RESULT IS THAT YOU BURN MORE FAT.

Studies have shown that a HIIT workout can burn more calories in a shorter
period of time as a result of the EPOC effect.

There are a lot of other advantages to doing a HIIT workout.

Besides a better fat burn, it also boosts your metabolism for as long as 48
hours after your workout. It takes less time than a regular workout and you
don’t need any expensive equipment.

(The Original source article found here)

Did you know that certain exercises can help you slow aging and help you to look
younger, but other specific types of exercises can actually age you FASTER.  Not
good!

Make sure to AVOID the types of exercises that accelerate aging in your body. 
My colleague Steve Holman explains which exercises to avoid at this article:

This exercise accelerates AGING in your body (plus 5 tips to look 10 years
younger)

Steve also shows you on that page which specific format of exercise helps
reverse aging!


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ABOUT THE WATCHDOG


Mike Geary has been a Certified Nutrition Specialist and Certified Personal
Trainer for over 15 years now. He has been studying nutrition and exercise for
almost 25 years, ever since being a young teenager. Mike is originally from
Pennsylvania, but has fallen in love with mountain life and now resides in the
picturesque mountains of Utah. Mike is an avid adventurist and when he’s not
spending his time skiing, mountain biking, hiking, or paddleboarding on the
lake, he has enjoyed skydiving, whitewater rafting, piloting an Italian fighter
plane (seriously), scuba diving, heli-skiing, and traveling all around the
world, enjoying learning about different cultures. At the age of 40, Mike now
feels healthier, stronger, and more energetic than when he was 20... All because
of a healthy lifestyle and great nutrition!


Previous Sleep Deprivation: How it Affects Your Immune System to Fight Off
Viruses
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CHECK ALSO


THE TRUTH ABOUT OSTEOPOROSIS

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning
Kitchen, The Top 101 Foods …


36 COMMENTS


 1.  Sarai Bustos
     August 3, 2020 at 10:17 am
     
     
     I am an avid Walker and runner. I put in between 30 to 40 miles weekly. I’M
     looking for as much information as possible. I am a 58 year old woman and
     the older I get the harder everything gets . Thank you for all your
     wonderful information. Sarai Bustos. (714)328-2466
     
     Reply
     * Lynn Litwiler
       October 18, 2020 at 10:47 pm
       
       
       GOOD for you! I did when I was a kid walked home from school & played
       outside which included playing on bars, playing badminton in the back
       yard, riding bikes, & climbing trees until 9PM. Now since I can’t drive,
       my means of transportation is walking, but the only place a ways away,
       yet close is the grocery. I won’t walk 5 miles because although I live in
       a suburb, there is a large cattle farm across the street from the
       residential area I live in, hence no sidewalks on the state route that
       our exits go onto (state Rt 412 in Arkansas), just grassy ruts. I walk my
       dog around the residential area daily and she REALLY pulls me!
       
       Reply
       * Lynley
         January 29, 2021 at 4:40 am
         
         
         I wonder if you can get some help to train her. Pulling is not helpful
         to you.
         
         Reply
     * Art Russell
       May 30, 2021 at 4:23 am
       
       
       I just turned 70 and I have problems with my legs and feet that prevent
       me from running any longer. I used to run 3.5 miles every week day and 7
       miles on weekends. I bought a treadmill and on it is an interval
       exercise. I walk at 1.8 MPH for 90 seconds, then 3 MPH for 90 seconds and
       it repeats this 10 times for a total of 30 minutes of exercise. It
       finishes with 5 minutes of cool down which I do at 1.5 MPH. I never lost
       weight just walking, and I was walking 3 miles a day keeping a pace of 13
       minute miles. Well, doing the interval training on my treadmill, I lost
       30 Lbs. last year. I hope to lose another 30 this year. It isn’t taxing
       and works great. Also, before doing the interval training, my resting
       heart rate was 69 BPM. Now it’s steady at 56 BPM. I have more energy and
       find things like climbing stairs much easier.
       
       Reply
       * John Kavoi
         January 24, 2022 at 1:54 am
         
         
         So nice is a Morning or Evening Arise for a ‘Healthy, Fitting,
         Proximal, Distance Walk or a Jog and Back.’ So for its a ‘Naturally
         Fitting’ Way of Human Living, with some Set-Achievement Marks; within
         an Identified Period of Time. Understandably, the Purpose or Objective
         Behind this ‘Diligent, Courteous Way of Living’ is Identified and
         Attained. Especially so, it Helps to Evacuate one from Body Misgivings
         like Increased Weight, Instability due to Weakened Legs as well as
         Daily Headaches and Other Ailments. Yes, with a ‘Walk, Jog Practise’,
         from ‘daily Exercise Sweating’, Body Uprising is Attained, So to Mark a
         Healthy, Energetic and Active Rise of a Future’s Tomorrow.
         
         Reply
 2.  David Pawsey
     August 6, 2020 at 3:32 am
     
     
     AM EXTREMELY PHYSICALLY DISABLED,
     
     Reply
     * Justin Cannon
       August 17, 2020 at 8:54 am
       
       
       So it should be easy for you to get your heart rate up by doing things
       most people take for granted! Push yourself and sustain it for as long as
       you can then let your body rest and take in oxygen. Repeat!
       
       Reply
 3.  David Pawsey
     August 6, 2020 at 3:38 am
     
     
     I was diagnosed type 2, ove six months have lost approx 1 stone, am 82 ,
     pacemaker, hypertension, gout, peripheral neuropathy, arthritis, etc. and I
     drink alcohol!
     
     Reply
     * Jack
       May 27, 2021 at 2:58 pm
       
       
       David, keep up the good work. You will be around for another 82 years.
       
       Reply
 4.  Daniel
     August 7, 2020 at 5:31 pm
     
     
     hi my name is Dan ,I’m 62 and can run 6 miles in 58 min. can you help me
     get faster?
     
     Reply
     * Terrance Swartz
       January 20, 2021 at 5:05 am
       
       
       I’m 71, a marital artist of 50 years, a runner and Walker.
       I am a full time caregiver. 5K 22:33. Blood in urine, pushing it too
       hard. Hmm, now walk more run less. Father Time doesn’t like endorphins
       near as much when you age!
       
       Reply
       * DD
         March 5, 2021 at 7:23 am
         
         
         I was an avid runner and have seen blood in urine in the youngest of
         atheletes. One of the best athletes I have ever seen was a Judo master
         in his mid 70s….destroyed the young competition….DOnt look at your age.
         I know 25 yo that seem ancient
         
         Reply
 5.  Charles Mosher
     August 14, 2020 at 3:21 pm
     
     
     Do you have any information on in- line rollerblading. I am 64 and
     rollerblading from 16-24 miles a week. I know my breathing is better and my
     resting heart rate is 51. 183
     
     Reply
     * suzi
       February 9, 2022 at 2:20 am
       
       
       Iam a 61 female, with bad legs, I don’t go out. But I am going to buy a
       tread mill, any Ideas on how to (1) get motivated (2) use it to lose
       visceral fat. Oh and not fall off it lol
       
       Reply
 6.  Michael Lerman
     August 16, 2020 at 3:46 am
     
     
     Walk, walk, and walk again! From about age 7 I always walk at least 2 miles
     daily. I am 88 now.
     
     Reply
 7.  Terry Phelan
     August 18, 2020 at 6:31 am
     
     
     I was hoping for more information like impact of joints of running vs
     walking.
     
     Reply
     * Sandy
       September 14, 2020 at 3:41 pm
       
       
       Don’t smoke joints till after running or walking
       
       Reply
       * The Watchdog
         October 6, 2020 at 8:10 am
         
         
         lol
         
         Reply
       * Diane Thompson
         October 18, 2020 at 10:27 pm
         
         
         Don’t smoke joints PERIOD.
         
         Reply
     * Robert Wickham
       October 5, 2020 at 11:45 am
       
       
       Running on hard surfaces, particularly for long distances can be
       detrimental to joints, especially over a long period. Biologists suggest
       that the human body was not designed for long distances, especially
       marathons. It seems that short bursts of running are most beneficial,
       interspersed with walking or resting. Take examples from other creatures
       e.g gorillas do not go for long runs. Lions, cheetahs etc hunt with short
       bursts of speed and LONG periods of rest. OK, I’m not saying that humans
       are like these but animals that travel long distances go at a walking,
       rather than running pace. Bottom lne is take your advice from nature.
       
       Reply
       * Lynley
         January 29, 2021 at 4:42 am
         
         
         Good thought.
         
         Reply
 8.  Greg Marlow
     September 30, 2020 at 12:56 am
     
     
     I use a homemade exercise bike I made out of a bicycle and generator. I
     light up about 123 watts of old tungsten filament light bulbs by peddling
     for 16 minutes. I also press down on my thighs to get some upper body
     workout. It is about the same amount of work I used to do in a two-mile jog
     but I don’t get impact injury. I do the exercise every day and it really
     makes me feel good the whole day afterward. I’m 62 years old and my blood
     pressure is close to normal and my resting heart rate averages about 52
     beats per minute.
     
     Reply
 9.  Sunrise
     October 7, 2020 at 4:48 am
     
     
     How many calories can you lose by dancing?
     
     Reply
 10. Jackie
     November 12, 2020 at 3:03 pm
     
     
     Is walking 45 minutes (usually about a mile+) helpful for a 78 year old
     woman?
     
     Reply
     * The Watchdog
       December 21, 2020 at 6:46 am
       
       
       it’s great for everyone, but even better for a 78 year old woman! Great
       work! But, just listen to your body. Your body will tell you if it’s too
       far/too long, etc. Ideally, you should feel good and energized after a
       walk, not overly tired like it was a difficult workout.
       
       Reply
     * phillip
       May 11, 2022 at 4:24 am
       
       
       I can walk about 3 to 4 miles in 45 min
       
       Reply
 11. Lamont Scott
     November 28, 2020 at 12:53 am
     
     
     Thank you
     
     Reply
 12. Ann Marie
     December 11, 2020 at 5:14 pm
     
     
     I don’t need to weigh less (though I’ve been there). In 4 days I’ll be 83.
     In lock down, I can use property here to walk. Poor Discipline
     stops me: please say about how far I should walk daily. A mile was easy
     enough until lock downs, no meals with others, no bridge, no exercise
     class, I’m weaker or lazier, not sure.
     
     Reply
 13. Patti Hunt
     January 15, 2021 at 8:05 pm
     
     
     I am physically disabled 60 year old. 4 left total left hip surgeries, all
     kinds of health issues…mainly, HBP, fibromyalgia, neuropathies, pre
     diabetic, severe asthma, heart angina, aging issues with all my bones. I
     weigh 221. I am so desperate to lose weight. All I have to do is move and I
     get extremely hot and profusely sweat and feel very faint.
     
     Any suggestions for me? I’m home alone all day and I’m very unmotivated
     unfortunately.
     
     Reply
     * John Hickman
       March 16, 2021 at 6:32 pm
       
       
       Have your blood test on b/so an do blood pressure when you are tinging
       this is not good good luck
       
       Reply
 14. Phyllis Greene
     January 17, 2021 at 11:29 am
     
     
     I am eighty three and six months. I like to walk and enjoy nature, trees,
     birds singing. I automatically start dancing when I hear music from the
     seventies. Three days a week I do swimnastics and water aerobics in our
     clubhouse pool. Pushing water in the deep end is much better than just
     pushing air. Air gives you no resistance. I love music and sing constantly,
     play my baby grand piano and swing and tap my feet my feet to music!
     
     Reply
 15. Lisa
     January 27, 2021 at 5:40 pm
     
     
     I was told by a physical therapist at my large health plan at my age range,
     in my 70’s, 5-6000 steps a day is great. My phone app measures steps, all
     day; out to my chickens, to my rabbit barn, in & out of my home office. If
     my phone is in my pocket, the steps are logged. Had a fall last year, and
     the pocket phone fell with me. Was able to get help, before I got off the
     floor. That is an incentive to always have my phone.
     
     Reply
 16. Mark
     September 6, 2021 at 3:54 am
     
     
     I walk and Carry weight in a backpack. It’s called weight load walking and
     I first read of it in the 1980’s from a book written by officials of the
     Israeli Defense Forces. They had soldiers always carrying backpack with
     rocks even when doing other tasks all day long. It gives a training effect
     without having to run. It had other good information too but this is the
     one thing I’ve managed to do at least off and on over the years.
     
     Book is called The Israeli Fitness Strategy. Probably out of print.
     
     Reply
 17. Fredy Benda
     January 22, 2022 at 2:04 pm
     
     
     155 lbs is 70 kg
     
     Reply
 18. JD
     January 25, 2022 at 1:25 pm
     
     
     SOME GOOD ADVICE IN HERE:):)
     
     Reply
 19. Sam
     June 24, 2022 at 12:51 pm
     
     
     I’m a 77-year-old male. before I retired, my weight was 150-155lbs
     throughout my adult life. Since retiring in 2017, my weight has ballooned
     to 180 pounds. In March, I start walking 3 1/2 miles every morning and its
     starting to work out. I’ve lost 15 ponds and my goal is to get to 150
     pounds. If you or anyone wants to lose weight, find a program that will
     work for you.
     
     Reply




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