If time isn't a constraint, is walking better than running for cardiovascular health?I want to improve my circulation because I have cold feet. I'm sat on my arse for several hours a day.Other cardio and fitness goals are nice to have but my main priority is fixing my circulation.
>>76693213no you want your heart rate to be around 140 bpm for 45 minutes to an hourwalking will keep you undre 100 bpm if you're healthy
>>76693226>no you want your heart rate to be around 140 bpm for 45 minutes to an hourIs this better than walking for three hours? I'm not interested in time efficiency.
>>76693213You kind of need both there isn't a "better" you don't improve your vo2 max much unless you go there. But you can't go there all the time either. Cardio adaptations drop off quick so you have to do a lot of more sustainable work between those.
>>76693213For starters, why dont you get a standing desk?
runners look like shit, age like shitwalking is best, but dont walk in the sun, walk early mornin and late nightfor intense exercise, lifting weights is a billion times superior in terms of the results it gives you, and it doesnt age you
>>76693321Marathon runners look like shit. Plenty people run for other sports like boxing, football etc. There's hybrid training which combines running with weightlifting.What happens with competitive running is you have to strip every last ounce of fat to be competitive and you look like a skeleton. Oh and they actually do increase their risk of heart attack, look up "runner's heart". If you are doing a few runs 2 or 3 times a week you'll be fine. I'm doing about 40km a week and don't look gaunt, am able to make progress in the gym and recently completed a half marathon in 1hr 39. I'm happy with that at my age, I'm happy with what I can lift and how I look.
>>76693255You won't get VO2 max gains from walking and we know VO2 max along with grip strength are great indicators of good health and longevity.You don't have to go crazy running, start with a beginner 5k plan but if you're already reasonably fit I think you could go straight for a 10km plan. You'll be fine running 2 or 3 times a week, building up your mileage and pace slowly. Take it easy at first and you'll start to enjoy it.
>>76693333>Oh and they actually do increase their risk of heart attack, look up "runner's heart". If you are doing a few runs 2 or 3 times a week you'll be fine>you'll be fiiiiiine :D >git ur rooners high and don't feel your body dismantling itself >u will be fiiiiine :D i promise :D
>>76693797>The study enrolled 100 participants between the ages of 35 and 50 who had completed at least five marathons or two ultramarathonsthese aren't people who run 2-3 times a weekthese are endurance addicts
>>76693321>runners look like shit, age like shitDistance runners look like shit. If you're doing 20-30 mins of running 3-5 times a week, or doing sprint training, you're not going to be a skinny fuck like the distance guys.
>>76693226>140bpm for 45-60minif you can do it for that long, then either it's not above your lactic threshold anymore (good result of long training, and not something to begin with) or you're absolutely fucking your body with hydrogen ion waste-product of the glycolysis that also fills you with lactic acid. I don't want to do that and I don't believe it's healthy just because very healthy people can manage to do it. Very healthy people can do all kinds of unnatural circus shit. When challenged the response >>76693341 is that anon can get healthier by working much less hard than that. So what's the benefit of throwing these numbers out?
A nice little hack based on a Japanese study IWT (Interval Walking Training) you walk for 3 minutes and then brisk walk for 3 minutes like you're rushing to an important meeting and you do that for 30 minutes. It will definitely get that heart rate up without the impact of running. https://youtube.com/shorts/kN_7FoYAoXM?si=s9UFTZ0RUT_gN8Yw
>>76694832140 should be way below lactic thresholdit's not that hard, just by slow gentle jogging and even walks in between
>>76694832>So what's the benefit of throwing these numbers out?not too sure what you're trying to say here but if you follow a beginner 5k plan you will probably end up doing 140 bpm for 45 minutes as a regular workoutdoes it sound like a difficult task that only healthy people can accomplish?
>>76696055>>76696059yeah I'm retarded. I checked ancient history and I did these numbers just on a rowing machine when I wasn't particularly fit. I could probably also hit them on the stairmaster as a pretty light pace gets me consistently above 120bpm which were I've been stopping.my health tanked last year and my HR stopped rising as much from cardio and I guess I've gotten a distorted view of HR zones since then.
>>76694427oh so u won't get asshole cancer nor heart failing as easily i guess :D waw, that's good, i guess :D >>76693797
>>76693213>If time isn't a constraint, is walking better than running for cardiovascular health?In my xp, walking does nothing.
>>76696461inclined walking
>>76693213If you’re fat you should walk until you’re not fat. Otherwise run
>>76694832Okay, so tl;dr you're basically just a fat retard.Running can train four different things depending on how fast you're going - base, lactate threshold, VO2max and anaerobic capacity.You seem to think you understand one of them, but you don't. You refer to being "above the lactate threshold" as though that's the only kind of running you should be doing. But you actually have two lactate thresholds, LT1 and LT2. Training between them (threshold is a zone) will improve your body's ability to clear lactic acid faster and therefore work harder for longer. You can't measure it in terms of a heartrate, because it doesn't directly correlate. But yes, you absolutely can train within your threshold for 60+ minutes. A marathon runner will be within the threshold for the entire race, and then the deciding factor is just "velocity at threshold".VO2max is above your threshold in terms of speed, and it's training the peak amount of oxygen your body can consume (per kg of body mass, per minute). It can be roughly measured in terms of heart rate, and you're generally looking at above about 180bpm. That's the kind of effort you'll be doing for a short race like a 5k.There's also your aerobic base. That's an abstraction describing things like capillary density and mitochondria quantity. You train it by running slowly for long distances. That's where that 140bpm figure comes in. It's normal and healthy to run for 1-2 hours or even longer at that easy pace, where you could maintain a conversation and might just be breathing through your nose. Since you're a fat retard you probably can't run in that easy zone at all, but I promise that the rest of us can, and that we still come home feeling fresh after a 20km run.
Reminder that distance runners train on keto since they run themselves into total ketosis in just few hours and that's why you should never take anti-carb retards seriously.
>>76698405>yap yap yapyou look like a faggot and can't bench more than a plate, if you feel great after 20km run it is because you have negative mass and your body is releasing adrenaline while you're doing nothing which is unsurprising.
>>76698679I haven't benched in a while because there's a machine that I like, but I squat 3pl8 for reps. Sorry you're fat, maybe one day you'll realise your mistake.>>76698662I eat carbs before, during and after running.
