Fit Or Fat: Nutrition and Exercise

The Great Outdoors: Which Exercise Is Right For You?

Posting Date: 07/02/2001

Thinking about taking up a new exercise outdoors? Or just want to explore different outdoor activities for fun? Then read this helpful guide to find out which exercise is right for you...

JOGGING / RUNNING

Long-term fat-burning potential: High
Injury risk: Moderate for under 35 miles per week; Very high over 35 miles per week.

The injury risk with jogging/running is mainly to joints and ligaments and muscles of the lower body. If you're plagued with knee, ankle, or lower back pain you can try varying the length of your stride, your speed, or your foot strike (a heel-ball step works best when running a mile in more than eight minutes). Even occasionally changing your style -- skipping, or running sideways or backward -- will sometimes help. Run on softer surfaces such as wood chip trails, composition, or rubberized asphalt.

Special applications: Young, relatively fit people; older people if they have prior conditioning from a walking program

By far the best-known aerobic exercise, jogging or running is one of the easiest programs to start. The only equipment you need is a pair of good running shoes.

WALKING / RACE WALKING / POWER WALKING

Long-term fat-burning potential:

Injury risk: Low
Special applications: Beginning exercisers, very overweight people, people over 50 years old, pregnant women, athletes recovering from injury or illness.

Walking is the easiest program to start. No special skill is required -- you already know how to walk -- and it's always ready when you are. You don't have to worry about gathering up exercise gear, getting out equipment, driving to a gym. All you have to do is walk out your front door.

Walking must be fairly vigorous to give aerobic fat-burning benefits. Try to set a pace of less than twenty minutes a mile. You have to walk for about forty-five minutes to equal twenty minutes of jogging.

Race walking and power walking are excellent choices for those needing a little more vigorous workout than walking. You get a good workout with half the jarring impact of running.

CYCLING

Long-term fat-burning potential: Moderate
Injury risk: Low from the sport itself, but high if collisions and accidents are included
Special applications: A great group or family sport. Good for overweight or older people

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