They say swimming is the best excersise but I prefer running myself, instead of just targeting a mile or two miles I try and do half an hour of a sustained high heart rate because I'm under the impression that that is one of the most effective ways to burn fat and any longer and your body starts to eat into your muscles instead of just fat. I run every day when the opportunity allows it, and haven't ran (pun...) into any problems so long as I don't pull anything the day before.
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