![]() 5 “Telomeres are the ‘caps’ at the end of each chromosome… that protect it from damage, similar to the way the cap at the end of a shoelace stops it from unraveling. ![]() In fact, researchers investigating walking pace found that a faster habitual walking pace may be causally related to longer leucocyte telomere length (LTL), an indicator of biological age, which could explain some of the beneficial effects of brisk walking on health status. While walking for distance may offer a more accurate estimate of calorie burned than walking for time, exercise intensity plays a key role in both how many calories you burn during exercise and overall health status. Thus, an over-estimation of calories burned can lead to eating more calories than we burn without realizing it. 3,4 In contrast, those self-reporting distance slightly underestimated distance walked. Research from these studies found that men and women who walked for time overestimated the calories they burned by 31-37%. These results are consistent with other research using data from the National Runners’ and Walkers’ Health Studies (with over 15,000 participants in each). Why? Study authors suggest that those who walked or ran for time, rather than distance, overestimated their energy expenditure (calories burned). Interestingly, the distance-based group lost an average of 8.8 pounds, while the time-based group gained an average of 2.4 pounds by the end of the 10 weeks. The design of the exercise program aimed to keep the total weekly calorie expenditure as close as possible between the two groups. The exercise could be done at the participant’s convenience and at their own pace. ![]() ![]() A distance-based group assigned to walk or run (their choice) for an increasing number of miles 3-5 times each week, for 10 weeks.A time-based group who were assigned to walk or run (their choice) for an increasing time 3-5 days a week for 10 weeks and.In a study of 15 overweight, but otherwise healthy subjects, participants were assigned to one of two groups: Ultimately, this technique will help you build up to a faster walking pace over time.Researchers suggest that going the distance may be the better option when it comes to accurate estimations of overall accumulated exercise and energy expenditure (calories burned). You can add in power-walking intervals as frequently as you’d like. After that one minute or one block, slow down and go back to regular walking. You’ll be walking faster and covering more ground. This means that you’d walk regularly, but for one block or one minute you’d add in a power walk. If you enjoy your casual stroll through the neighborhood, but want to kick things up a notch, try alternating between regular walking and brisk walking. Plus, you’ll be able to clear your mind and focus on yourself. Walking at a moderate pace still works the heart. When people tell me they are super stressed or anxious, I always recommend a regular, moderate-paced walk. However, if you have a longer amount of time to exercise, going on a regular walk can be a relaxing way to burn calories and de-stress. You’ll be able to burn more calories and tone your muscles in a shorter period of time with this form of walking. If you only have a short amount of time to squeeze in a workout, opt for a power walk. There are certain circumstances where you will benefit from a power walk over a regular walk and vice versa. What is better for me: power walking or regular walking? Power walking engages the entire body, burning more calories and getting your heart rate up. Make sure to engage your core throughout to build strength and improve balance in your body. Pump your arms, keeping them bent at a 90-degree angle, to maintain momentum. To get the most out of this workout, make sure to move your feet from heel to toe with each step, moving as quickly as you can. So what is a power walk, exactly? Power walking entails moving at a quick speed and getting your arms involved. Here’s what you need to know to decide when to dial up the intensity - and when to slow things down. While power walking is a good way to burn calories, that doesn’t mean that there’s no room in your routine for a regular, moderate-paced walk. Research has shown that taking more steps per minute, as one does while power walking, can help with insulin levels and body mass index. As a health and fitness coach, I’m often asked about the differences between brisk walking and regular walking when it comes to toning muscles and heart-health benefits.
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