Running vs. aerobics
Running
How quickly will it make a difference? After two to three weeks if running three or more times a week.
How many calories does it burn? Around 612 per hour if you run 9.5km per hour. You will burn more calories running off-road as your legs have to work harder on soft ground.
Will it keep me motivated? Treadmill running, hamster fashion, can be tedious: run outside, changing your route and terrain whenever you can. As you get fitter, challenge yourself more by entering fun runs.
Specific benefits: The basic running action strengthens the hamstring, quadriceps, iliopsoas muscles at the front of the hips, calf and the gluteus maximus muscles each time you take a stride forward. The pumping action of your arms will strengthen the upper body to some extent. And it's among the best forms of aerobic exercise.
Risk factors: Your feet absorb three to four times your body weight every time they strike the ground and a shock reverberates up through your legs and into your spine. Good shoes help to cushion the blow and reduce the risk of injury to the knees and other joints.
Aerobics
How quickly will it make a difference? After four to five weeks of twice-weekly classes.
How many calories does it burn? 374 per hour.
Will it keep me motivated? It depends on your instructor. Classes that stick to exactly the same format every week can become too predictable for both muscles and mind. As with all class-based workouts, there is little scope for progress, so there will come a time when you will want to try something different.
Specific benefits: Aerobics classes incorporate an element of dance that will improve coordination and spatial awareness.
Risk factors: Low-impact aerobics — at least one foot remains in contact with the floor at all times — are preferable to high-impact classes for anyone prone to back and joint problems.
Victor: running
Tennis vs. squash
Tennis
How quickly will it make a difference? After six to eight weeks of twice-weekly matches.
How many calories does it burn? 476 per hour in a singles match or 340 in a doubles.
Will it keep me motivated? Tennis is competitive and in the summer there is nothing better than heading outdoors to a tennis court. However, your motivation to play can be dampened somewhat when it comes to seeking out indoor courts over the winter months.
Specific benefits: The power for a shot is initiated from ground level — the strength for a great serve is provided by the push off from the quadriceps in your thighs. Sharp turns and twists put the abdominals and upper body through a vigorous workout, holding the racket and hitting the ball exercises your arms and shoulders, and your forearms absorb the impact from the ball contact.
Risk factors: It works one side of the body more than the other, so muscle imbalance is common unless you work on your less-dominant side in the gym.
Squash
How quickly will it make a difference? Two to three weeks if playing three times a week.
How many calories does it burn? 748 per hour.
Will it keep me motivated? Undoubtedly. It is sociable and, if you join a club, there will be coaching and a league structure.
Specific benefits: Recently rated the number-one healthy sport — ahead of rowing — by Forbes magazine, squash is easier to learn than tennis and you can play all year round. It also helps to improve the strength of your legs, arms and core region.
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