Aerobic work: running and walking

health body not only twenty

We have already talked about the importance of muscular work for our health and fitness, today we talk about aerobic work.

Aerobic work has a minimum duration of 10 minutes at moderate intensity and, in general, and  is  a fat burner.

Often patients ask me which exercises they can do to lose fat deposited on the belly: the first thing to do is aerobic work, that by burning  fat, especially where the major deposits are, will burn abdominal fat, then exercises aimed at toning the abdominal muscles.

Run to lose weight

The most popular aerobic work is running.

The energy cost of running is calculated on the distance and is fairly independent from speed for a non-professional range. In running, about 1 kcal per kg of weight per km is used. That is, if a person weighs 70 kg and runs 10 km it consumes about 1 x 70 x 10 equal to 700 kcal.

Fats compete for about 50% of the energy, the rest being muscle glycogen and few proteins. So in an hour of running you consume about 40 grams of fat tissue (it looks like little, but if you run 100 hours a year are 4 kg).

But running often, overloading the joints, is not indicated for people with joint problems, especially in cases of varus or valgus knees.

Walk as an alternative to running

The best alternative to running is fast pace walking, Walking consumes about 0.6 kcal per kg of weight per km, almost half that running.

We must therefore  to have, more or less, the same result of the running in terms of kcal, double the time.

In addition to fat loss and muscle strengthening, walk decreases the incidence of heart problems, slows down the onset of Alzheimer’s, regulates blood pressure and relieves stress and tension.

So, dear friends, we all go for some wonderful walks to help the body and the mind.

health body not only twenty

Rita Palazzi
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