work out question

ugabulldogs

Which is better for cardio work outs, walking distance or speed walking? My family doctor said if you can talk while you walk, your not doing it right. My wife says distance is better and just go at a average speed.

With the 3 day weekend coming up, I want to do a lot of walking and exercise.

melaniecheeks

For cardio, you need to get your heart rate up. I'd go with your doctor. Actually, I'd do a bit of both - walk at really fast rate for 10 mins, then at a slower rate for 5 mins to recover, then go hard again. Repeat.

tigersword

That depends on what you're trying to accomplish. Cardio basically gets your heart rate up. The specific goal you have in mind determines how high to raise it. Sprinting at full speed gets your heart rate up much higher than a leisurely walk, but actually has a different effect on your body. Higher speed works out your heart as a muscle, while lower speed, longer distance burns fat more efficiently. At least that's how my personal trainer explained it to me.

Also, I've always been told the opposite, that if you CAN'T talk while walking, you're overdoing it.

summer_742002

Yes. You should be able to talk while you walk, if you can't then you are pushing yourself too hard and are out of your target heart rate zone. If fat burning is your goal and you walk it takes about 20 mins to get the heart rate where it needs to be and you shouldn't walk longer then 1 hour at a time to stay in fat burn mode.

natskedat

That depends on what you're trying to accomplish. Cardio basically gets your heart rate up. The specific goal you have in mind determines how high to raise it. Sprinting at full speed gets your heart rate up much higher than a leisurely walk, but actually has a different effect on your body. Higher speed works out your heart as a muscle, while lower speed, longer distance burns fat more efficiently. At least that's how my personal trainer explained it to me.

Also, I've always been told the opposite, that if you CAN'T talk while walking, you're overdoing it.

Yep! This is right!

Use your heart rate as your guide. Strap on your monitor and try to keep your heart rate above 55% of your max. Above 55%, you're doing aerobic work, and that's good stuff! Go as fast as you feel comfortable while staying above 55%. You'll burn fewer calories than an intense workout of the same duration. However, at a longer duration, you can burn a lot of calories with minimal impact on your tendons and joints.

ugabulldogs

So do yall (yes I am in from the south) think a 14 minute mile is too fast?

I am trying to lose weight, and I have some heart problems.

murf19

I've found that intervals work best for burning fat. Walk as fast as you can for a while, then slow to a moderate walk then to a casuual walk and do it over and over.

melaniecheeks

Let me convert that - people often say you can walk at 4 miles an hour (which would be a 15 minute mile)

I've always found that for my wee short legs 4 mph is a slow jog. I think your goal is a good starting point - feel free to adjust it if you find it's too tough, or too easy.

maeadair

As others have said, it depends on what you want from walking. Overall for healthier heart and weight loss doing INTERVAL workouts are best. That is like what melanie said......go faster for 3-5 mins in 'bursts' then back to a moderate pace for 5mins....do this for minimum 30 -45 mins at a time. I got this from a "Healthy Heart" program, it does state to check with your Dr. first. Good luck :-)
I do a walking program (DVD) with Leslie Sansone she does from 15 to 10 min miles with bursts she calls 'gentle jogging'. Read the back of the dvd case and tells you what that disc has for rates...I love the one that has 1- 15 min/1 - 12 min/1- 10 min/1-15 min., but she has others just check them out. She has several DVD's available at Wal mart. This way I can walk rain or shine. I wake up drink 16-20 oz H2O and do my exercises ( a Jillian disk and one of Leslie's walking programs) before I start my day.. Good luck

ugabulldogs

I will try this. Thank you all very much.