Benefits of walking

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WEIGHT MANAGEMENT

Weight loss and maintenance result from a negative or well-adjusted
energy balance. If energy expenditure exceeds energy intake, body
weight falls.

Weight will most successfully be lost through a combination of diet
and exercise. But exercise alone can also be very helpful in weight
maintenance through energy expenditure.

The energy expenditure of walking depends on body weight, walking pace
and the walking surface. Heavier person expends more energy than a
lighter person at the same speed. The faster the walking speed and the
softer the surface the more energy will be consumed.

To find out more about energy expenditure during walking, click the
links.

Energy Expenditure

Charasteristics of slow and brisk walking

Walking is one of the most feasible exercise regimens in the treatment
of overweight individuals, because the cardiovascular fitness of an
overweight person is probably poor, and thus other, more strenuous
exercise modes such as jogging and aerobics may be hazardous.

However, obesity intervention studies have shown conflicting results.
Relatively small amounts of walking, e.g., 3 km/day 3 times a week,
are not associated with changes in body weight over 12 to 24 weeks. If
walking is done above this amount, there tends to be a consistent loss
of body fat. The most important factor in achieving a change in body
mass by exercise is total energy expenditure. For weight loss purposes
a daily walking dose of 50-65 kJ or 200-300 kcal is recommended. The
result is the same whether it is from a single walking session or from
two sessions combined.

Most people who exercise for weight management seek to lose as much
fat as possible. They have to remember that both carbohydrates and fat
are used as energy sources during the exercise. However, the lower the
intensity and longer the exercise period, the higher proportion of fat
compared to carbohydrates is used. To give an example:

40- year-old person, who weighs 70 kg, walks two sessions, each for
the same length of time but at a different speed.

During the first session, a brisk walk for 30 min at a heart rate
140-150 bpm (75% of maximum aerobic capacity), she expends in total
250 kilocalories (30 x 8.3 kcal).

During the second, a lower pace walk (55 % maximum aerobic capacity,
heart rate 100-110 bpm), she expends only 180 kcal (30 x 6 kcal).

During the higher intensity session 45% of the energy sources are fats
and 65% carbohydrates, and during the lower intensity session 65% is
fat and 45% carbohydrate. During the brisk walk 113 kcal (250 x 0.45)
are expended as fat and during the less brisk walk 117 kcal (180 x
0.65). Thus, the amount of fat used in these two sessions is more or
less the same. However, because the more brisk session expends more
energy it is thus more beneficial for total weight loss.

Adding about 10 min to the less brisk session will result the same
total energy expenditure (250 kcal). For the majority of overweight
persons, it would most probably be better to increase the length of a
walking session rather than its intensity. It is also important to
keep in mind that during the same day one longer session can be
divided into two or more smaller ones.

FRA's Walking Programme 2nd session

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