Yet another week has passed of my diet. I’ve got a feeling that it’s harder and harder to be strict about my diet the closer I get to my goal. So far, I have managed to keep away from sugar. But I have to admit that I have downed a couple of beers during the week-end.
This week I’m going all in. The goal is to loose the remaining 1½ kg during this week.
What you gain in time…
A couple of weeks ago I talked about calories in and calories out. Science shows that the majority of a weight loss comes from a change in what you eat. Running isn’t good for loosing weight since it triggers your hunger proportionally. If you run more, you eat more. The recommendation is to exercise so that the sweat forms on your forehead but doesn’t start dripping.
This Saturday we were walking and running the Linné march in Borås. This is a local walking event that is arranged once per year. The idea is to get the inhabitants of the city to get moving and experience the beautiful surroundings of the city. The “real” march is a 42 km route, but there are shorter routes as well – 21 km, 10 km or even shorter for those who don’t feel like a marathon.
Me and Mrs Heed took on the long route, 42 km. We were looking at it like a test for the Médoc Marathon that we will run together in September. We switched between running and walking to feel how the body responded to the distance.
While we were running and walking I started thinking about something. I carry my 90 kg body around that course. Out of an energy perspective – does it matter how fast I move? If I run the full distance in 4 hours and then lie down on my sofa for 3 hours. Will I use more energy than if I walk and run the distance in 7 hours?
…you loose in power
Let’s head back to the physics books. Swedish Wikipedia states that (my translation): “work within physics is the energy that is transformed when a movement is performed under the influence of a force” work is measured in Joule, or calories. Recognize that unit?
Kinetic energy, or energy of movement, is represented by the letter E in physics, and the formula is that
where m is mass and v is velocity. The energy needed to run twice as fast is increased by the square of the velocity. I walk 1 km in 10 minutes, which is a velocity of 1.67 m/s. When I run, my speed is at 6 minutes per kilometer, which is 2.7 m/s. That’s 35 % of the kinetic energy.
But wait. Kinetic energy is not the same as the effort of moving. We have to look somewhere else.
In a study from 2004 they measured how much energy that was used to walk and run 1600 meters. When walking at a pace of 1.41 m/s they used 340 kJ (81 calories), When they turned into running at a pace of 2.82 m/s they spent 480 kJ (115 calories) on the same distance.
When running, they gained 9 minutes of time compared to when they were walking the distance. If you have a base metabolism at around 2000 calories per day, that is the amount of calories that you burn an ordinary day just by standing, sitting or lying down, then 9 minutes corresponds to another 13 calories.
The runners spent 58% more calories on the same time as the walkers walked the distance. Well, now you know!
Weight report week 6
This week I have exercised for 12 hours and 20 minutes and lost 500 grams.
Monday – 91.4 kg – 80 minute walk with Mrs Heed.
Tuesday – 91.8 kg – 50 minute walk during lunch.
Wednesday – 91.0 kg – Pilates 60 minutes and 30 a minute run.
Thursday – 91.0 kg – running during lunch 40 minutes.
Friday – 91.0 kg – rest
Saturday – 91.9 kg – Linné march marathon walk 7 hours
Sunday – 89.6 kg – rest
Monday – 90.9
Move on to the last weight report, week 7