Fitness
Strength training after forty: a beginner's blueprint
Muscle loss accelerates from midlife, and resistance training is the only intervention that reverses it. Here is a realistic starting plan.
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Fitness
Walking vs running: which one actually protects your heart?
Both lower cardiovascular risk. The differences show up in dose, joints and how likely you are to keep going.
SNSamuel NdlovuExercise Physiologist6 min read
When matched for energy expended, walking and running produce strikingly similar reductions in blood pressure, cholesterol and diabetes risk.
It comes down to dose
Running achieves the same energy expenditure in roughly half the time. If your limit is minutes, running wins. If your limit is joints or breath, walking gets you there on a longer road.
Adherence is the real variable
The best programme is the one still happening in month nine. Walking has far lower dropout rates, needs no kit and slots into commutes and phone calls.
- 150 minutes of brisk walking per week, or
- 75 minutes of running per week, plus
- Two sessions of strength work for either group
Why most people should do both
Mixing an easy daily walk with one or two harder efforts gives you volume without the injury risk of running every day, and it develops both the aerobic base and the peak capacity that predict longevity.
- #cardio
- #heart
- #habits
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