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You're sore Wednesday because you squatted Monday. Soreness from lifting can easily last two or three days, and even get worse on later days. It's called Delayed Onset Muscle Soreness or DOMS. Since waking up this morning, my lower back is very sore. It is as if I did a heavy workout. I don't understand why this happened. This wasn't as sore yesterday. ...


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Any form of movement that gets your blood moving in the parts of the body that you will be exercising without forcing them to exert themselves "cold" is a valid warm-up. If all you plan to do is a brisk walk, then a more leisurely stroll is a fine warm-up, certainly better than, say, couch-sitting. And many running programs suggest 5-10 minutes of brisk ...


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It's generally referred to as "runner's itch". It's caused by capillaries in your skin being flushed with blood that they're not used to. Generally, it occurs in people who go for strenuous runs, hikes, or walks, when they're not conditioned to that type of workout. I don't know what kind of national athlete you are, but I'm guessing that distance running ...


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For the heel-strike, the short answer is that neither one is inherently more or less healthy. The natural tendency among walkers is to heel-strike when walking along a smooth surface and to use toward the toe when walking along elevated or uneven surfaces. The next time you go for a walk outside, do it barefoot and pay close attention to your feet. In my ...


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You can actually burn that amount of calories by walking, but remember that the calories include the ones burned by your organism at rest. If you would sit down instead of walking you would also burn calories because every live cell in your body needs energy for normal processes. That being said, you have to know that calories are NOT the only thing you have ...


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A reasonably accurate figure can be obtained by using a heart rate monitor (even one of the App's that use your phones camera will suffice). Assuming you're walking on the flat and not into gale, simply record a post mile heart rate, along with the time taken to estimate your VO2 figure per: Is it possible to measure calorie burn from heart rate alone?, and ...


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Yes, given your weight and pace I'd expect a value below 150 Kcal. A way to confirm this would be to plug your details into a couple of the common Kcal estimation equations and take an average eg. The ACSM and MET formula: ACSM Kcal/Min ~= 0.0005 * bodyMassKg * metersWalkedInAMin + 0.0035 ~= 0.0005 * 70 * 96 + 0.0035 ~= 3.3635 ...


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It would be a good approximation, it will probably add a slight error but such a formula in itself is by necessity quite inaccurate.


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From a step count alone, I wouldn't bother as the error could be as much as +/- 40%. Primarily as your step length changes with speed, as does wind resistance and energy expended, the gradient of a walk, your body fat percentage and fitness level will also affect the calculation, but the errors these factors introduce can be reduced by aggregating several ...


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Haglund's deformity is mainly genetic and depends on your type of foot. As your brother has already had this, I suspect you might have the same type of foot and therefore have a higher risk of getting the deformity that others. Also, it's When most people first notice Haglund’s deformity, it is because the skin, bursa and other soft tissues at the ...


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Dr Peter Attia is an accomplished athlete who has remarkable athletic endurance accomplishments performed during nutritional ketosis (due to very low carbohydrate intake). His blog is well-researched and well written. I think you'll find his answer to your question is that carbs are not necessary for the type of activity you plan. My personal experience is ...


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2010 ISSN Position Stand: • Individuals engaged in a general fitness program can typically meet needs by consuming a normal diet (45-55% CHO; 3-5 g/kg/day). • Athletes involved in moderate amounts of intense training (2-3 hrs/day, 5-6 times/week) typically need to consume 55-65% CHO (5-8 g/kg/day or 250 - 1,200 g/day for 50 - 150 kg athletes) in order to ...


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They use various accelerometers and detect motion on numerous algorithms to count at activity. It won't be 100% accurate but it's not "sorry, you didn't swing your arm buddy... NO REP" either.


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Try it out? Go for a walk without swinging your arms and see if it counts a reasonable number of steps. Technically speaking, the accelerometer will definitely be able to record your steps even if you don't swing your arms.



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