I know, I know....
Running sucks!
It is really hard work, compared to the leisurely stroll in the park with friends that Shape magazine promises "will get you in bikini form in no time". You get all sweaty and your cheeks are as scarlet as stove hot plates!
Plus, everywhere you look, "experts" tell you that it really doesn't matter if you run or walk - you will burn the same amount of calories if you cover the same distance, right?
So, then why should you strain your joints (and willpower) and run, you ask?
First things first. The above "experts" are correct. Let me say that again: you burn the same amount of calories, whether you walk or run the same distance. So, walking 5km will burn the same calories as running 5 km.
Yet, there are differences. Subtle ones, but they build up to a lot in the long run (excuse the pun!).
To start off with, there is the time factor. Walking 5km (if you are a 5.5km an hour leisurely-
stroll type) will take you just under one hour. If you were to run the same distance (at say 10km/hour... not particularly fast) you will be done in just 30 minutes. It gets worse as the distance grows!
Remember, one of the reasons you started the whole weight loss thing was to enjoy life, right. It will be hard to do so, if you have to spend more and more of your precious time exercising simply because you don't feel like picking up the pace!
Then there is the intensity! Intensity is important, because it works almost the same way as compound interest! It really adds up!
Because running requires so much more energy than walking, your heart rate gets really high. (In other words, your muscles need more oxygen, so the blood needs to get to them faster to deliver that oxygen; the only way to make that happen is if your heart pumps double time to make sure enough oxygen gets transported.) When you stop running, your heart rate doesn't just drop back to normal. It takes a while. Like 2-2.5 hours, actually! So throughout these follow-up hours your body is still using much more energy than normal. Sounds like little, but can work up to 2-3kg of extra weight loss a month (depending on how fast you ran and how much you weighed to begin with) but definitely a worth while difference, achieved from simple recovery!
On the other hand, after you finished your stroll, you are back to square one (low calorie burning mode). But because you feel you did "exercise" and you were sooo good, you figure "I can reward myself with something to eat!. And this is where your problem gets worse.
It is highly unlikely that you will feel like something sweet after a run. After a walk, however, things are different. Need any more reasons to pick up a jog this afternoon?
Ciao!
Jeni
Monday, June 30, 2008
Tuesday, June 17, 2008
The Diet Vs. Exercise Debate
Albeit my best intentions, I opted to stay at home and watch TV this weekend, having just been greeted by the windy wet Cape Town winter this morning (while going for a run, of course!). DSTV has never been on my household's priority list, so watching the Comrades Marathon on SABC2 was the best "entertainment" option available. Seeing the large number of overweight runners who managed to cross the finish line of such a grueling race, I decided to attack a question that many a new customer of mine have asked:
"Between exercise and diet, what is the most effective weight loss solution?"
Those of you who know me, clearly know that I am an exercise junkie. I mean, I literally live at the gym! So, surprisingly to you, friends, I actually believe that watching what you eat will help you melt the pounds off a lot faster than any exercise regime. The overweight runners this weekend are simply a case in point!
Having said that, I do not mean that exercise is not important. On the contrary! But exercise and diet fulfill different roles in the slimming quest.
Here is what I mean:
If you want to change your size, then focus on your diet.
If you want to change your shape, exercise is your best bet.
If you were to simply watch your diet as a means to weight loss, what will happen is - you will lose weight. Initially, it will go relatively fast, and as time goes by, your body will get used to functioning on less food, until the weight loss eventually comes to a halt. As I said, you will lose some weight in the process, but your shape will remain the same. So, from a big fat person, you will become a little fat person.
Now, let's add some exercise.
Firstly, you will be burning some extra calories while working out. You don't need to be a brain surgeon to figure that out!
Secondly, you will build a bit of muscle. (This is the same as what some of you call toning.) Now, muscle gives you a double benefit. On the one hand, it is metabolically active tissue. What this means is that a person with more muscle burns more energy than a person of the same weight but less muscle. Secondly, building a bit of muscle gives you shape! Something that really makes the difference between an average and an awesome looking person.
And just to set the record straight - you WILL NOT get big by lifting heavy weights at the gym. This is the biggest objection I get from clients who "don't want to look like Arnold Swarznegger". Do you really think it is that easy to get to look like that? If it was that simple, don't you think there would be a lot more body-builders walking around?
Let me say that again: lifting moderate to heavy weights will not make you "big" unless you feed your body exorbitant amounts of protein, train 4-5 hours a day and push weights double your body weight. So, stop playing with the little pink dumbells at the gym. Chances are, your grocery bags (and definitely your baby) are much heavier than that.
OK, I think I went off in another direction for a while... Here it is again:
The winning formula to a slim and toned physique is 70% diet, 20% exercise and 10% rest.
You will not get slim, unless you watch your calorie intake, but that alone, will not take you far!
Going for a 5K run 2-3 times a week is not an excuse to eat whatever you like. It will show!
You need some R&R and some pampering to show off this great body you worked so hard on!
That's all from me for now. Have fun!
Jeni
"Between exercise and diet, what is the most effective weight loss solution?"
Those of you who know me, clearly know that I am an exercise junkie. I mean, I literally live at the gym! So, surprisingly to you, friends, I actually believe that watching what you eat will help you melt the pounds off a lot faster than any exercise regime. The overweight runners this weekend are simply a case in point!
Having said that, I do not mean that exercise is not important. On the contrary! But exercise and diet fulfill different roles in the slimming quest.
Here is what I mean:
If you want to change your size, then focus on your diet.
If you want to change your shape, exercise is your best bet.
If you were to simply watch your diet as a means to weight loss, what will happen is - you will lose weight. Initially, it will go relatively fast, and as time goes by, your body will get used to functioning on less food, until the weight loss eventually comes to a halt. As I said, you will lose some weight in the process, but your shape will remain the same. So, from a big fat person, you will become a little fat person.
Now, let's add some exercise.
Firstly, you will be burning some extra calories while working out. You don't need to be a brain surgeon to figure that out!
Secondly, you will build a bit of muscle. (This is the same as what some of you call toning.) Now, muscle gives you a double benefit. On the one hand, it is metabolically active tissue. What this means is that a person with more muscle burns more energy than a person of the same weight but less muscle. Secondly, building a bit of muscle gives you shape! Something that really makes the difference between an average and an awesome looking person.
And just to set the record straight - you WILL NOT get big by lifting heavy weights at the gym. This is the biggest objection I get from clients who "don't want to look like Arnold Swarznegger". Do you really think it is that easy to get to look like that? If it was that simple, don't you think there would be a lot more body-builders walking around?
Let me say that again: lifting moderate to heavy weights will not make you "big" unless you feed your body exorbitant amounts of protein, train 4-5 hours a day and push weights double your body weight. So, stop playing with the little pink dumbells at the gym. Chances are, your grocery bags (and definitely your baby) are much heavier than that.
OK, I think I went off in another direction for a while... Here it is again:
The winning formula to a slim and toned physique is 70% diet, 20% exercise and 10% rest.
You will not get slim, unless you watch your calorie intake, but that alone, will not take you far!
Going for a 5K run 2-3 times a week is not an excuse to eat whatever you like. It will show!
You need some R&R and some pampering to show off this great body you worked so hard on!
That's all from me for now. Have fun!
Jeni
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