Walking vs Running vs Swimming vs Cycling vs Sex

[Franjipani]

Is Walking or Running Better for Your Health? Benefits and Risks
www.verywellhealth.com

There are tons of benefits of exercise for physical, mental, and emotional health.

But when it comes to running vs. walking, there’s not much of a difference: both running and walking improve your overall health, and neither exercise is inherently better than the other.

When deciding whether running vs. walking is better for you, consider your personal goals.

If you’d like to complete a race or burn the most possible calories, running may be best; whereas walking provides key health benefits and is a low-impact exercise, great for people who have arthritis, knee pain, or other health concerns.

The Good Brigade / Getty Images

Benefits of Cardio Exercise​

Cardiovascular exercise is movement that raises your heart rate and gets you breathing a bit heavier than you normally would. There are lots of benefits of cardio, including:

• Longer life span
• Lower blood pressure
• Lowered risk of cardiovascular disease
• Better sleep
• Better mental health
• Reduced body fat
• Improved immune system function

Because there are so many benefits, the Centers for Disease Control and Prevention (CDC) recommends that adults get 150 minutes of moderate exercise, like walking, each week. Or, you can aim to get 75 minutes of vigorous exercise, like running or walking.

Benefits of Running​

Running allows you to meet your recommended exercise in about half the amount of time, making it a great choice for people who are tight on time. In addition, running might be a good choice if you’d like to complete a specific race, or become faster and more agile on the sports field.

Running has all of the benefits of cardiovascular exercise listed above, in addition to:

• A longer life span: One study found that runners, on average, live three years longer than non-runners.
• Increased calorie burn: Running burns nearly double the calories per minute that walking does.4
• Stronger bones: While both running and walking improve bone density, research shows runners tend to have stronger bones than people who walk for exercise.5

Benefits of Walking​

Walking also has the benefits of cardiovascular exercises listed above, in addition to these perks:

• It’s accessible: Most people can walk without any special training or equipment. Walking is typically easy to start, even for people who have a lower fitness level or mobility challenges.
• It can reduce cravings: Studies have found that people were less likely to crave chocolate after a 15-minute walk.
• It can fight joint pain: People who walk consistently report less arthritis-related joint pain, research shows.
• It can reduce the genetic risk for obesity: Among people who have genes that contribute to obesity, the impact of those genes was cut in half for people who walked regularly, one study found.

Calories Burned Walking vs. Running​

Running burns about 15.1 calories per minute, while walking burns about 8.7 calories per minute for a 160-pound person. A person of that weight will burn 453 calories on a 30-minute run vs. 261 calories on a 30-minute walk.

Which Is Better: Walking or Running?​

Neither is inherently better than the other. Which is right for you will depend on your goals and which activity you enjoy more.
Both walking and running have physical and mental health benefits. They allow you to exercise without special equipment, can give you time in nature (which offers added health benefits), and can provide social opportunities if you walk with a friend or do races with a group.

Running might be the right choice for you if you enjoy higher-intensity exercises. Running allows you to burn more calories per minute, which may increase weight loss. One study found that while running and walking both promote weight loss, there was a greater degree of weight loss among people who ran compared to those who walked.

Walking is a great option if you are just starting a fitness routine. Walking is accessible for most people and is a great way to ease into exercise. Because it’s low-impact and less intense than running, it’s a great place to start if you’re beginning.

Although running burns more calories per minute, walking has significant calorie burn too, and can contribute to long-term weight loss and weight management.

Avoiding Injury​

Whether you choose walking or running, it’s important to take some precautions to avoid injury, including:

• Always talk with your healthcare provider before starting a new exercise regimen, especially if they’re helping you manage any underlying health concerns.
• Warm up and cool down before and after you exercise.
• Stretch before and after exercise.
• Wear reflective material and other safety gear if walking or running outside.
• Start slowly and choose a manageable goal and increase your exercise slowly. This will help your body adjust to your new routine and avoid injury.

Risks of Running​

Running is a high-impact, vigorous exercise, so it has more potential for risk than walking does, including:

• Achilles tendonitis
• Shin splints
• Blisters
• Muscle strains
• Knee pain

The best way to avoid injury while running is to start slowly and increase the distance and speed over time.

How to Increase the Intensity of Walking​

If you’re already walking and you want to increase the intensity of your workouts, you have many options—not just running. These adjustments can help you step up your workout, without running:

• Walk an incline: Walking on hills or an incline will drastically boost the calories you burn and your exertion. Walking at a 10% incline will double the calories you burn compared to walking on a flat surface.
• Wear a weighted vest or backpack: Adding weight while you walk will result in more calorie burn and effort. Try rucking, a popular low-impact activity that means walking with a weighted backpack.
• Increase your speed: Power walking will deliver a more intense workout than a stroll.

Summary​

Whether you want to lose weight or just improve your overall health, walking and running are both great choices.

Cardiovascular exercises like these can boost your physical and mental health. Running provides greater calorie burn per minute, while walking is more easily accessible and has fewer risks.

You can increase your walking calorie burn by walking on an incline or adding a weighted backpack. Remember, moving is one of the most important things you can do for your health, whether you’re moving at a walking, jogging or running pace.

 

[Franjipani]

Which Is a Better Workout: Running, Swimming or Cycling? | Fitness
blog.myfitnesspal.com

In the world of traditional cardio, running, swimming and cycling reign supreme. They all build cardiovascular fitness, but each activity offers unique benefits. Surely, one must be better than the others, right?

Actually, the best cardio workout is the one that works for you. And the best cardio workout for you depends on your goals and experience level.

Here, we break down the benefits and drawbacks of each so you can decide which is a better workout for you.

Running is the most accessible of the three activities, as you only need shoes, apparel and space to run. Plus, it may be more intuitive than equipment-based workouts, like cycling, or water-based activities like swimming. This may help explain why it’s the third most popular form of exercise (walking and strength training ranked first and second, respectively). That, and the fact you can burn a decent amount of calories in a single session, make running a great choice for people looking for a simple, efficient cardio workout.

One drawback to running, however, is it places a lot of stress on the joints, which may lead to pain and injury over time. “A lot of my athletes do minimal running because it’s so hard on the joints,” says Tamera Finley, personal trainer and triathlon coach with Life Time in Las Vegas, Nevada. The knees are a common problem spot for many runners.

That said, running-related pains and injuries probably have less to do with the act of running, and more to do with increasing mileage too quickly, running with muscle weakness and bad form, switching terrain and/or changing up your running shoes.

For example, a 2015 review in PLOS One reveals that previous injury and use of orthotics and shoe inserts were associated with an increased risk of running injuries. Women, in particular, had a greater risk of injury if they ran 30–39 miles per week, wore their running shoes for 4–6 months, participated in a marathon and ran on a concrete surface. Meanwhile, men had a greater risk of injury if they ran 20–29 miles per week, were restarting their running routine and had a running history of 0–2 years. (Learn how to keep your knees healthy while you run.)

“Swimming is my favorite, as it is a full-body workout with no impact,” says Doris Thews, senior vice president of fitness and innovation for VASA Fitness and 2019 IDEA Fitness Instructor of the Year.

“So much fitness can come from swimming, with minimal injury risk,” Finley agrees.

Swimming offers a great cardio workout, while also strengthening your shoulders, arms, back, abs, glutes and hamstrings. Depending on what stroke you choose, you can emphasize different muscles. The freestyle stroke is a popular option and gives your arms, chest, glutes, hamstrings and quadriceps extra attention. The backstroke is another popular pick and shines a spotlight on your back, glutes, quads and hamstrings.

If you already experience joint pain and stiffness, swimming may help ease your symptoms. According to a 2016 study, adults with osteoarthritis (the “wear and tear” form of arthritis) saw significant improvements in joint pain and stiffness after three just months of swimming for 45 minutes three days per week.

A major drawback to swimming, however, is it’s less accessible than running or cycling. For one thing, it’s not as easy to learn if you’re a beginner. And even if you’re not a beginner, you may still struggle with your swimming form and breathing technique. “Most people don’t come into triathlons as collegiate swimmers, so swimming is usually the thing they’re worst at,” Finley says.

Not to mention, you need access to a pool, lake or ocean in order to swim, which may make it challenging to get in a workout.

Cycling builds aerobic fitness, as well as lower-body strength. You use your glutes, quads and calves during the power phase (i.e., the downstroke), and the hamstrings and hip flexors during the recovery phase (i.e., the backstroke).

Like swimming, cycling is also low-impact, making it a great option for people who can’t run without joint pain. In fact, cycling was just as effective as swimming in easing joint pain and stiffness in people with osteoarthritis, according to a 2016 study.

Cycling may be a bit more accessible than swimming as you can do it at the gym or outside and has the added bonus of offering an alternative means of transportation that’s healthier and cheaper than driving a car or using public transportation.

If you’re exercising for fat loss, you’ll probably want to pick the cardio activity that burns the most calories in a single workout.

So, between running, cycling and swimming, which one burns the most calories?

On paper, running appears to be the winner. According to Harvard Health, cycling outdoors at 12–13.9 miles per hour (mph), running 5 mph and swimming the backstroke all burn roughly 298 calories in 30 minutes (for a person weighing 155 pounds). But according to the Compendium of Physical Activities, an online resource that provides the metabolic equivalents (a common way exercise scientists estimate energy expenditure) for a wide variety of physical activities, cycling at 12–13.9 mph is 8.0 METs, running 5 mph is 8.3 METs and swimming the backstroke recreationally is 4.8 METs. More METs equals more calories burned.

In other words, running appears to burn the most calories, followed by cycling, followed by swimming.

That said, the number of calories you burn depends in large part on the intensity (i.e., how hard you’re working) and duration of the workout. If you swim freestyle laps quickly and intensely, the METs increase to 9.8. If you do a combination of jogging and walking, where the jogging component equals less than 10 minutes, the METs lower to 6.0. Depending on your background and fitness level, you may be able to swim laps or cycle at a much higher intensity than you can run, and therefore burn more calories in the process.

However, the best exercise for fat loss is ultimately the one you enjoy. Most of us are more likely to stick to a workout routine if we don’t dread it.

Let’s be clear: Fat loss is about more than exercise. How much fat you’re able to lose — and how quickly — depends on a variety of factors, including nutrition, sleep, stress, genetics, sex and lean body mass (i.e., how much muscle you have).

Exercise does play a role, however. Physical activity — which includes exercise, yardwork, manual labor and even shivering and fidgeting — accounts for roughly 15–30% of the total calories you burn in a day. If you can maximize the number of calories you burn during and/or after exercise, you can create a caloric deficit, which may lead to fat loss if paired with mindful nutrition. “Fat loss is 75% nutrition, 25% exercise,” Finley says. (You may have also heard it’s 80/20, but you get the idea.)

You’ll have to think about what you’re looking for from your workouts, as well as what qualifies as a “great workout” to you: Is it the workout that burns the most calories? The one that’s easiest on your joints? The one that works the most muscle groups? Once you figure out what you want, you can pick the best cardio workout for you.

Or, eliminate the debate and do them all!

 

[eatshitndie]

f*cking da best!

 

[A Singaporean]

f*cking da best!

Yes, fucking best but being fucked is not. Coolie gene Sinkies do not know the difference and thus PAP is on top.

 

[Franjipani]

 

[red amoeba]

Wanking is not ? It’s good workout for the arm.

 

[Franjipani]

Wanking is not ? It’s good workout for the arm.

This is how many calories you burn during sex
uk.style.yahoo.com

January is (finally) coming to an end and no doubt those fitness goals we were so determined to stick to are starting to lose steam.
If this sounds somewhat familiar and you have fallen off the exercise treadmill, there is another, and arguably more fun, way to burn those calories - having sex.

When it comes to the most enjoyable form of working out, getting it on has to be a clear winner, but just how effective is the bedroom activity in helping us stay fit?

Many of us find that our sex life dwindles in the winter months, but when we do get intimate, is there any truth to the whispers that getting down is just as effective as heading to the gym?

Recent research from the Mayo Clinic indicates that burning 3,500 calories leads to the shedding of one pound of fat.

This suggests that the average man (weighing 198 pounds) would need approximately 6 hours and 23 minutes, while the average woman (weighing 170 pounds) would require 7 hours and 27 minutes to achieve this through sex.

With that in mind, the experts at Condoms UK have looked into just how many calories the average person can burn during sex, depending on how long you're in the moment.

And while it is obviously good news that you can get your fitness on while also being turned on, it seems to take considerably longer to burn off the day's culinary treats than you might imagine.

For ten minutes of fun time in the sack, the average woman burns 78 calories, while the average man burns 91 calories.

The average British couple has sex for 19 minutes per sex session, which would lead to a using up 156 calories for a woman and 182 for a man.

On the other end of the sexual scale, couples would need to participate in a full 120 minute encounter to burn 939 calories (women) and 1094 (men).

How to increase your sexual stamina during sex​

Given that it takes between 6 – 7 hours to burn a pound of fat, many of us may need to boost our stamina in order to last longer. Thankfully there are some simple tips and tricks you can test out to up the length of your sessions and therefore burn more calories.

Embrace Kegel exercises, even if you’re a man

Dispel the myth that only women can benefit from Kegel exercises. "With their pelvic floor muscles, men can enhance their sex life through these exercises," a spokesperson from Condoms UK explains. "For women, Kegels improve sexual arousal, ease reaching orgasm, enhance vaginal lubrication, and relax the vagina for penetration. Men experience firmer erections as blood flow to the groin improves. A win-win for all involved."

Indulge in extended foreplay

Foreplay is not merely a prelude; it's a key component in enhancing sexual pleasure and duration. "The brain experiences heightened pleasure during prolonged anticipation, making foreplay essential for a fulfilling sexual experience," the spokesperson continues.

Explore the edging technique

Anticipate the reward by practising edging. "This technique involves nearing climax and then pausing, effectively delaying ejaculation and improving sexual endurance," the spokesperson explains.

"Edging can be incorporated into both solo and partnered sexual activities.

Opt for thicker condoms
Thicker condoms can help desensitise the penis and delay ejaculation, aiding in lasting longer during sex. "This is a simple and effective method to help increase sexual endurance," the spokesperson explains.

Embrace regular masturbation

Regular masturbation contributes to building stamina, enabling individuals to last longer during sexual encounters. "Deliberately delaying orgasm during solo sessions can train the body to extend the duration," the spokesperson adds. "Consider incorporating mutual masturbation to explore and understand each other's preferences.

Master deep breathing techniques

Integrate deep, slow breathing into your sexual activities to reduce anxiety and extend the time to ejaculation. "Rhythmic breathing promotes relaxation, delaying the onset of orgasm and creating a more satisfying sexual experience," the spokesperson explains.

 

[ODACHEK]

 

[VanDick]

The only difference between sex vs walking/running/swimming is that sex can actually make you cum. The other exercises cannot.