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The Power of Putting One Foot in Front of the Other

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The Power of Putting One Foot in Front of the Other

You or someone you know is probably pushing to reach 10,000 steps today, but is that really how much everyone should be walking every day? If you can’t walk fast or ride your bike far distances, is it even worth it?  What about a long walk versus a quick run—which is better? And, as winter looms, is it okay if we turn to the treadmill or stationary bike instead of braving the snowy trails? We asked URMC Fitness Science’s Director of Operations, Conner Lorenzo, MS, ATC, CSCS, USAW, SFMA, to help us put our best foot forward.

Which is better for my health­–a longer walk or bike ride or a shorter run?

You should base your choice of walking, biking, or running on your personal goals.

If you’re looking to lose weight, a longer walk is a better fit. Walking regularly increases your basil metabolic rate (BMR). Your BMR is the average number of calories your body burns while resting over 24 hours. Compared to running, walking will keep you in a lower heart rate zone, where a greater portion of the calories burned will be fat.

If you’d like to improve bone and joint health, walking or biking—as low-impact activities—will help maintain bone density and decrease stiffness.

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If your cardiovascular health is the focus, then running or biking is the better choice. You will stay in a higher heart rate zone, which can help improve blood circulation, lower blood pressure, and reduce the risk of cardiovascular disease.

With biking, it is easy to get your heart rate up quickly without sacrificing the impact. It lets you work at a higher intensity than walking, but without the negative impact on your joints that running can have.

Is it better to walk and bike outside or on a treadmill or stationary bike?

In general, one is not better than the other. It comes down to what you prefer.

Walking or biking outside on variable terrain challenges your coordination and joint mobility, but the safety of the treadmill can also be beneficial. The latest stationary bikes allow a lot of variability and are a great option for a workout.

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If you enjoy taking in the sights and scenery, head on outside. If the weather is poor (we do live in Rochester, after all), a treadmill or stationary bike might be a better choice.

Cycling classes offer the benefits of community and instruction. The structure of a class can also help you stay on a certain program. If you choose to attend a class, be aware of the type and level to be sure that it matches your current ability and pace.

Recumbent bikes—the ones you sit back in at an angle—are completely different from a traditional bike. Those are best for post-injury recovery rather than general exercise.

How far should I walk or bike each day?

The general recommendation is 150 minutes of low to moderate intensity exercise each week, which can include biking or walking.

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While 10,000 steps a day is a great goal for walking, everyone starts at a different level. Track your steps and try to progress slowly each week. Regardless of the pace you walk at, you will see the benefits.

If you’re just starting to bike regularly, bike at a leisurely pace and increase your duration every few times by a couple of minutes. Generally, it takes three to four weeks to establish cardiovascular foundation. When in doubt, listen to your body.  

What kind of exercise should I do if my body is sore from a workout?

If you need a day off from high-intensity exercise, move the body through functional movement patterns with biking, walking, swimming, yoga, or Pilates. These low-impact activities will get your heart rate up a bit without putting stress on your body, and getting blood flow to sore areas will allow for a quicker recovery.

Overall, you want to change up your type of exercise whenever you can. It’s always good to target different muscle groups and mix in different intensities and movements. Repetition to an extent is not good for your body. If you only run or you only bike, your body is repeating one type of movement, which will increase your risk of injury. Changing up the modalities in which you exercise is really important.

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Looking to start your exercise journey? Join the Wilmot Warrior Weekend September 29-October 1, 2023, and walk, run, or bike to raise money for the Wilmot Cancer Institute.

 

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Sweat-Tember Fitness Fun: Huntsville Parks & Recreation announces group exercise sessions

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Sweat-Tember Fitness Fun: Huntsville Parks & Recreation announces group exercise sessions

Published on August 30, 2024

Get ready to move, groove and sweat with Huntsville Parks & Recreation’s Sweat-Tember Fitness Fun.

This multiweek fitness series invites residents ages 13 and up to participate on Saturdays in September from 9 to 10 a.m. The series kicks off Sept. 7 at Hays Farm, with subsequent sessions held at Big Spring Park East on Sept. 14 and 21.

Participants of all fitness levels are welcome to enjoy a variety of invigorating group workouts led by top-notch instructors. Best of all, these sessions are free to attend.

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“This is a fantastic opportunity to stay active and meet new people while burning some calories,” said Parks & Recreation Director James Gossett. “We anticipate plenty of motivation, movement and laughter.”

For more information, visit the Facebook event page.

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Treat Yourself to These Popular Wellness and Fitness Labor Day Deals

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Treat Yourself to These Popular Wellness and Fitness Labor Day Deals

Our Experts

Written by 


Giselle Castro-Sloboda

Our expert, award-winning staff selects the products we cover and rigorously researches and tests our top picks. If you buy through our links, we may get a commission.
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Giselle Castro-Sloboda Fitness and Nutrition Writer

I’m a Fitness & Nutrition writer for CNET who enjoys reviewing the latest fitness gadgets, testing out activewear and sneakers, as well as debunking wellness myths. On my spare time I enjoy cooking new recipes, going for a scenic run, hitting the weight room, or binge-watching many TV shows at once. I am a former personal trainer and still enjoy learning and brushing up on my training knowledge from time to time. I’ve had my wellness and lifestyle content published in various online publications such as: Women’s Health, Shape, Healthline, Popsugar and more.

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CNET’s expert staff reviews and rates dozens of new products and services each month, building on more than a quarter century of expertise.

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CNET’s expert staff reviews and rates dozens of new products and services each month, building on more than a quarter century of expertise.

A spin bike in an unrealistic setting. A spin bike in an unrealistic setting.

The Schwinn spin bike in action. That’s not me in the saddle.

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Labor Day is upon us and so are the deals. If you’re trying to stay focused on your wellness and fitness goals, there are plenty of discounts and products to stock up on. Just because summer is almost over doesn’t mean you have to give up on your wellness journey. Instead, you should continue to do what you can to support it. We’ve found everything you need to stay on track if you like to work out at home and prioritize your recovery. 

If you’re looking for other Labor Day deals besides wellness, don’t miss out on our other deals before they sell out.

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Grab a new pair of running shoes this Labor Day with the Brooks Adrenaline GTS 22. Brooks is a reputable running shoe brand, and CNET has named it as the best walking shoes for those with plantar fascitis in the past. The Brooks Adrenaline GTS 22 are road running shoes that are supportive, cushioned and ideal if you overpronate. These can also be used if your job requires you to be on your feet all day and you want to make sure you’re comfortable during your workday.

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Allbirds is currently offering 30% off all its shoes sitewide. The brand is known for its comfortable yet sustainable footwear. CNET named Allbirds Tree Runners as one of the best walking shoes for women. Some of the qualities we loved about Allbirds are how light the shoes are and how convenient they are for everyday wear. These shoes are also machine washable, which is always a plus.

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Taking care of your scalp and hair has been made easier with Divi products. The clean hair care line is offering 20% off its products this Labor Day with the code LDW20. Shop some of their best sellers like the Divi scalp serum or volumizing shampoo and conditioner if you’re looking to give your hair some TLC.

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If you want to step up your home gym with a rowing machine, you’ll want to check out the Hydrow Wave or Hydro Pro. For Labor Day deals, Hydrow is taking over $600 off the two models. Hydrow created a rowing machine with a smooth stride that uses electromagnetic drag technology to mimic the outdoor rowing experience. Both of these Hydrow models topped CNET’s best rowing machines list, so you know they are worth the investment. These are solid options to choose from with the Hydrow Wave being ideal if you have limited space.

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Meal prep just got a whole lot easier with Purple Carrot. If you’re plant-based but have a hard time whipping up meals in the kitchen, a Purple Carrot subscription takes the guesswork out for you. Right now for Labor Day deals, Purple Carrot is taking $100 off four boxes with the code FUELUP100. You’ll have plenty of option to pick from for breakfast, lunch and dinner.

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When I was four months postpartum, I started losing my hair, which is something that commonly happens to new mothers. Taking Nutrafol supplements slowed the hair loss and improved my hair texture and its growth. You don’t have to be postpartum to enjoy the benefits of Nutrafol’s supplements as the brand has plenty of different options for hair loss. Men can even take advantage of Nutrafol’s supplements.

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Supergoop is well known for its sunscreen products. In fact, CNET named it the best facial sunscreen for all skin types. For Labor Day weekend, Supergoop is taking 20% off all of its products, including free shipping. You can purchase items for yourself and the whole family while supplies last.

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The runner in your life will love the Garmin 265S Running Smartwatch, which is now $100 off on Amazon. This smartwatch functions as a sleep coach, Pulse Ox sensors and a heart rate monitor and offers race adaptive training plans as well as daily suggested workouts. The Garmin 265s battery life also lasts for up to 15 days in smartwatch mode.

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If you’re looking for a trusty water bottle, Hydro Flask has its water bottles on sale during Labor Day deals on Amazon. Take 25% off the 24-ounce bottles, which brings the price down to $30. Users enjoy this bottle because it keeps water cold for up to 24 hours, has an easy-to-use straw, is leakproof and fits just about any cup holder. You can also choose from a variety of colors so you can stock up to have a bottle at home, in the car, at work and for the gym.

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The Gym People is one of Amazon’s top-selling workout leggings that are affordable. For Labor Day, Gym People leggings are on sale for over 20% off. There are a variety of patterns and colors to choose from and they’re all under $25.

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If you’re just starting out lifting weights, it helps to have a few sets of weights at home. The Amazon Basics Neoprene Dumbbell Hand Weights are on sale for $30. The set comes with a stand and three sets of two, three and five-pound weights. These fit perfectly under a desk or in a small space and don’t take up a lot of room.

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One of my favorite workout tools to have on hand is TRX suspension straps because it’s suitable for beginners and advanced users alike. The TRX GO Straps are now on sale for $114, $25 off the original price. These straps are suitable to use at home, hang up at the gym, at the park or while you’re on the go.

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If you have the space to fit a cable machine, a workout bench and other stations in your home gym, you can get Titan Fitness equipment for up to 40% off this Labor Day. You can get a Leg Press Hack Squat machine, now over $200 off, or a Safety Squat Olympic Bar for $100 off.

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Recovery is important when it comes to your wellness routine. Chirp is well known for its Chirp wheels that come in four different sizes (6,10,12 and 4 inches). They’re intended to massage and help stretch out your back and shoulders, with the 4-inch wheel meant to massage the neck comfortably as well. This Labor Day, all Chirp products, with the exception of the Chirp RPM Mini, are on sale for 15% off until Sept. 9. If you sit at a desk all day long and your back is looking for some relief, the Chirp may be a good option.

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NordicTrack is offering up to $700 off its fitness equipment, including treadmills, studio bikes, ellipticals and rowers. If you’re not sure which to pick from, CNET named the NordicTrack Commercial 2450 the best overall treadmill, and it’s currently $2,499, $500 off during its current sale. Other items that are discounted for Labor Day are the S22i Studio Bike and its latest RW900 and RW600 rowers. 

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If you’ve been eyeing an exercise bike that isn’t a Peloton, but still a trusted brand, then you’ll want to consider a Schwinn bike. For Labor Day, Schwinn is offering up to $200 off its exercise bikes, plus free shipping. Schwinn exercise bikes that are part of the sale include the IC4 Bike, 130 Upright Bike, 190 Upright Bike, 230 Recumbent Bike and 290 Recumbent Bike. The majority of these bikes are $50 off with the exception of the IC4 Bike, which is $200 off. 

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Therabody kicked off its Labor Day sale early and is offering discounts on its popular massage guns, the TheraFace Pro and other recovery items until Sept. 7. Standout deals you won’t want to miss out on include CNET massage gun favorite, the Theragun Elite (now $299), which is perfect for beginners or advanced massage gun users. It also includes a free charging stand with your purchase. Another item you’ll enjoy if you want muscle relief on the go is the Theragun Mini 2, now $149. 

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Most BowFlex equipment is on sale for Labor Day weekend for up to $300 off, plus free shipping. Some popular items that are discounted include the BowFlex Treadmill 22, marked down to $2,499 from $2,799; the Max Total 16, one of the CNET’s favorite ellipticals, now $2,199; and the BowFlex SelectTech 1090 Adjustable Dumbbells, marked down to $599. CNET’s favorite budget exercise bike, the BowFlex C6 Bike, is also on sale for $799. Plus, there are deals on BowFlex home gyms and benches if you’re looking to add pieces to your home gym.  

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Exercise Your Demons is a new mixed reality fitness game | TheSixthAxis

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Exercise Your Demons has been revealed by Vyersoft, and it is a mixed reality fitness game where your coaches are demons. It is coming exclusively to Meta Quest 2, 3, and Pro. The game has been developed by Vyersoft and it is set to be released later this year for $19.99.  You can watch a teaser for Exercise Your Demons below.

“The hardest thing to do for your fitness isn’t lifting the heaviest weights or running the longest laps,” said Vyersoft founder Matt Conn. “It’s developing a healthy and regular habit. With ‘Exercise Your Demons!’ and its story-driven gameplay, we’ll help our players work up a reliable sweat.”

The story Matt mentions is set around the Demonomicon tricking the player into opening a portal between the human world and the Netherworld. As part of this players sign up to the Infernal Gymnasium to train up with Zephyr and Ash to fight against the demon hordes. Outside of the gym players will be fighting against Brimstone Bikers, Hellfire Hooligans, and Infernites in various locations using DeGauntlets to punch back to hell.

Vyersoft’s other projects have included God of Riffs: Battle for the Metalverse and Demons At My Neighbors!

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Source: Press Release

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