Saturday, August 15, 2009

Exercise Intensity and Workout Update

What About Walking Slow vs. Walking Fast?
There was a comment to my last post that was relating to intensity and the effect of walking slow was compared to walking fast. So if I run or walk at one pace I will burn more calories than if I did the same exercise for the same amount of time at a slower pace. The amount of calories burned has to do with your age, sex, weight, intensity of your workout, and how long you exercise. Age and sex are less of a determining factor. The type of exercise is also a determining factor. so what I have done is looked through the web and found 2 websites that I like with tools for calculating the number of calories burned for any given activity. Check them out.

Calorie Burn Calculator at
Health Status Calorie burn Estimator at

One More Thing About Intensity
When you do any activity, your body fuels itself based on the intensity. The lower and longer the intensity, the more fat you burn. The higher the intensity the shorter the length of time you will be able to perform and the more sugar you burn. That is why cyclist, triathletes, and marathon runners have to eat during their competition. So run at and easy pace, for a long time and you will burn a lot of fat.

More Bike Riding and Running
My oldest daughter wants to bike to school. In order to do this, we have to find a path that was off major roads. We used a tool for measuring distances, that I mentioned on the web before, and found a path for her. The next morning, we road to her school. What is nice is that it puts her right where the police direct traffic to her school. One way it is 2.5 miles and took 15 minutes at a nice easy pace. So we road 5 miles. for the week that gave me a total of 12 miles on the bike.

Another daughter of mine loves to run. I took her to a park path and we ran 1 mile. She is young so we ran for 2 minutes and walked for 1 minute. She talked the entire time! It was great. Once we finished, she had to show me how fast she could run one loop of the path. Sher is actually pretty fast and very cute!

An Online Store!
I want to start and online store of people who read my blog. What should I put in it? Email me at and let me know what you think. Oh and keep the questions coming!

Tuesday, August 4, 2009

The Bike and How Exercises Compare

How Do Different Exercises Compare?
This is one of the biggest questions I get. I talk a lot about running and someone will say, I want to walk or ride a bike or swim. So if I talk about running a mile, what is the the equivelant of in walking, biking, and swimming? This is not an easy answer and experts disagree. Since triathletes run, bike, and swim; I am going with data from triathlete trainers and experts.

1 mile running = 4 miles biking
1 mile running = 2 miles walking
1 mile running = .5 miles swimming

So this leads to more questions Lets see if I can just give you answers.

Yes! You must walk twice as far a someone would run to get the same benefit even though it takes twice as long. So when people tell me that they walk 2 miles every day and it takes them an hour, they could just run 1 miles in 15 minutes and get the same benefit.

Yes! You should exercise for at least 30 minutes a day. Even though walking for an hour is a long time and it id good for you, it is really only worth 15 minutes of a regular work out.

Yes! cyclist work out just as hard or even harder than runners when they work out. There is a big difference though. Biking is truly a muscle work out. Look at cyclists and their legs! Now here is what people don't realize, If I bike regularly on flat ground, there is no difference between me riding with as little weight as possible and riding with a 100 lbs pack. It's physics. If you are truly running, there is a point at which both feet are in the air. You literally through your body into the air with each step. If you weigh 200 lbs it take 4 time the energy to do that than someone who weight 100 lbs. That is also physics. When walking, one foot will always be on the ground and half the time, two feet will be.

Yes, professional cyclists have supper ultra light weight bikes. They save those bikes for the mountains, when weight DOES actually matter.

Yes, a half a mile swim is long. but the effect on the bike, is even more so swimming, the entire exercise of swimming is resistance against the limbs you move.

Yes, you can break your work out into different times and still benefit, but studies show you will burn 3/4 the calories as you would if you did them together. So instead of walking for two hours, walk for one hour in the morning and one at night.

It take a lot of consistent energy drain over a period of time in order for your body to think "O crap! I am running out of fuel! I had better start burning Fat!"

My last bike Ride Saturday I decided to ride my bike again. Still having some knee pain (unrelated to running, more to do with being over weight and out of shape and running.) So the week before I ran 2 miles, that would mean I would need to bike 8 miles. I only had one day to do it, so I biked 8 slow miles and it took me 1 hour and 27 seconds. Not bad. It was hot too! 85 degree and 70% humidity! I was wet! After that ride, my legs felt funky, so I took a warm shower, cleaned up, then slowly dropped the temperature until only the cold water was on. Plug the drain and let the water fill the tub. I felt great after it was done. Totally less muscle soreness than I would normally had.

Now this week, I may add some biking and running! I will keep you posted!