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  #1  
Unread 07-24-2017, 04:27 AM
patriots2 patriots2 is offline
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Default ERFL & Incline Treadmill

Hi all.

ERFL study had subjects walking about 21 miles per day.

Instead of walking all 21 miles, would one get the same effect walking 14 miles at a 9% incline (assuming that burns 1.5 times more calories than walking at a 0% incline)? HR would stay below 65% of max.

Would it have a similar impact on fat los or is the 9% grade at less miles but same calories burned less effective? Thanks.
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Unread 07-24-2017, 04:33 AM
Determinism Determinism is offline
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Well, I think that it's not about how to create the biggest deficit in the least amount of time. For that, you may as well climb the Empire State Building a few times. The idea is that stress is limited as much as possible to be able to sustain a huge deficit without too much negative consequences.
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Unread 07-24-2017, 10:24 AM
patriots2 patriots2 is offline
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Thanks for reply. It's not about creating the biggest deficit. Many people, however, don't have time to walk 8 hours at 2.8 mph.

If, however, they could reach the same calorie burn (albeit faster speed or greater incline) at similar relative intensity to the untrained subjects in the study would it be ok?

Your point on recovery is a good one, just want to understand if absolute or relative (RPE 1 to 3) intensity is more important when undergoing ERFL?
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Unread 07-24-2017, 12:52 PM
Determinism Determinism is offline
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My personal opinion would be not to stress the body more than very low intensity cardio. Of course, feel free to test it. It's probably a spectrum anyway.

Something you may consider:
On the very first day, when your glycogen stores are still full and you have sufficient energy, you can probably get away with more intense cardio. Biking, rowing, walking on the stairs, etc. Still, I wouldn't do such a thing on the second day onward.
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Unread 07-28-2017, 06:37 AM
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davidjr74 davidjr74 is offline
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You could always be the guinea pig for this. I wouldn't try it. I think you might be underestimating the recovery time...your gonna be very achy by day 2.
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Unread 07-28-2017, 10:07 AM
w1cked w1cked is offline
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erfl sounds easier on paper before you make it halfway thru day 1
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