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Exercise update

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Jun. 4th, 2008 | 01:25 pm
location: Singapore
mood: energeticenergetic
music: A Perfect Circle

I've been doing the 5BX exercise program for around 2 weeks now. I've reached level 5, but have now encountered a problem - my left foot has started hurting. I suspect it is due to some injury from the running portion of the exercise program (or perhaps aggravating a pre-existing condition).

Anyway, the result is that I've had to suspend doing the program for now.

I did some research on the internet on alternatives for jogging, and found the same things repeated over and over - swimming, cycling and elliptical machine. The elliptical machine is a piece of gym equipment that simulates walking or running but without the problems that the impact of feet on the ground causes.

Of those three choice, I think cycling is the best for me. It's not easy to get to a swimming pool (well I could cycle to one) and I don't have access to an elliptical machine, and I already have a bicycle.

So my plan now is to wait until my foot recovers (while doing some non-foot-pressuring exercises to maintain some basic level of fitness), then I will find some formula to replace the running part of the program with cycling instead. I read on one website that jogging at 7-7.5 km/h is roughly equivalent to cycling at 18-20mph. Conveniently there is a cycling path right next to our flat here.

Edit: I just found in wikipedia that stair climbing is another low-impact alternative to jogging. There's certainly no shortage of staircases when you live in a 13 storey block of flats.

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Comments {3}


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from: btherl
date: Jun. 4th, 2008 05:47 am (UTC)

Here I am replying to myself with this

"The standard comparison is that one mile of running equals four miles of cycling, but that’s lousy science.

Although running requires the same amount of energy per mile at any speed (110 calories per mile), riding is affected by wind resistance so the faster you ride, the more energy you use. So you have to compare running and cycling at different cycling speeds.

Dr. Edward Coyle of the University of Texas determined average values of oxygen consumption by cyclists to develop a table to estimate the approximate caloric equivalence between running and cycling.

He found that if you ride 20 miles at 15 mph, you burn 620 calories (20 miles X 31 calories per mile = 620 calories). Take the 620 calories and divide them by 110 calories per mile for running and you get 5.63 miles to burn the same number of calories. So riding a bicycle 20 miles at 15 miles per hour is equal to running 5.6 miles at any speed.

Dr. Coyle made the calculations easy by providing conversion factors for different riding speeds: 10MPH=4.2, 15MPH=3.5, 20MPH=2.9, 25MPH=2.3, and 30MPH=1.9. Divide the number of miles ridden by the conversion factor for your riding speed to tell you the equivalent miles of running at any speed.

Thus, for 20 miles ridden at 10MPH, divide 20 miles by 4.2 which tells you that your ride is equivalent to 4.8 miles of running. This formula is for an average-size adult (approximately 155 pounds). A larger cyclist would divide by a slightly higher number; a smaller cyclist, by a slightly lower one. Wind and hills are not accounted for in the table; nor is drafting (riding behind another cyclist), which can reduce your energy expenditure by up to one-third."

Edited at 2008-06-04 05:47 am (UTC)

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From a Singaporean

from: anonymous
date: Sep. 9th, 2008 05:24 am (UTC)

Dear Brian,
What a cute baby you have.

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Re: From a Singaporean

from: btherl
date: Sep. 10th, 2008 09:34 am (UTC)

Thanks :)

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