Essentially you worked off a little less than a Snickers bar. If the goal is to burn calories, you need to pick up the pace. Even a light jog will burn more Calories than an incline walk. If you aren't accustomed to the higher intensity cardio work, your body will adapt pretty quickly--particularly if you employ intervals to do it. That said, higher intensity work does impact what you can do with the weights. It's still worthwhile to incorporate.
The best approach is to outline your goals and plan accordingly:
- Active recovery: you're feeling beat up, so you just want to get blood flowing. Walk at a pace where your body temperature rises but it doesn't affect your ability to hold a conversation.
- Alactic capacity (sport performance): usually involves sprints, prowler work, farmer's or yolk walks. These are high intensity for relatively short distances. The goal it to increase your alactic work capacity--which helps with many sports as well as lifting.
- Aerobic capacity: usually involves distance runs with a light jog or fast walk--sometimes intervals.
If your goal is calorie burn, either Alactic capacity training or Aerobic training for 60 minutes will be what you want. Active recovery (which is where you spent most of your time) is not very useful for that.
