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This depends on several things such as body weight, fitness goals, and what you like to do. Walking is the safest, most
compatible form of exercise for most people. If you’re just starting out, are new to exercise, or participate in aerobic activities
less than three times per week, we recommend that you walk. On the other hand, if you’re an experienced runner, stick with
your program — use your treadmill the way you want.
Here are some considerations to keep in mind:
[1] If you’re interested in weight control, walking can burn as many calories as a moderate running pace. To get a very small
increase in caloric expenditure, you have to run fast and, for most people, the extra effort isn’t worth it.
[2] Your chance of losing weight successfully is far greater with walking. Walking increases your daily caloric expenditure,
raises your metabolism, and is easier to stick with than running.
[3] Heavy users should always walk until they’ve shed some extra pounds and are closer to their desired body weight. Extra
weight means extra stress on joints and muscles, which in turn means residual muscle soreness.
[4] If you’re concerned about getting a “tough” workout and don’t think walking is adequate, try walking up a hill! You can
get just as much cardiovascular intensity (heart rate and breathing response) from walking as you can from running.
Don’t fool yourself with preconceived notions about walking -- you can sweat just as much by walking as by running.
Take it easy! Walk. Lose weight in comfort. Avoid being sore and discouraged. After you’ve reached your target weight,
reevaluate. If you like walking and want to stick with it, terrific. On the other hand, if some running is appealing, try it out
and see what it’s like. Just remember that walking will get you fit and keep you fit.
Should you walk or run?
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Getting the Most Out of Your Workouts