Walking beats running
Posted: Wed May 15, 2013 3:41 am
Excellent article about walking.
Link: http://turbocharged.us.com/walk-or-run/
Walk or Run?
May 14, 2013 By Dian and Tom Griesel
A new study concluded that walking equaled running for heart health as long as the same distance was covered. It was not how long you run or walk but how far.
The study included data from more than 33,000 runners and almost 16,000 walkers aged 18 to 80 with the bulk in their 40’s and 50’s. The time period observed was 6 years.
“Both of these activities reduce risk factors, and if you expend the same amount of energy you get the same benefit,†said Paul Williams, a staff scientist at the Lawrence Berkeley National Laboratory in Berkeley, California. The more people walked or ran each week, the more their health improved, he said.
Here is a summary of the results:
• Running reduced the risk of high blood pressure 4.2 percent and walking reduced the risk 7.2 percent.
• Running reduced the risk for high cholesterol 4.3 percent and walking lowered the risk 7 percent.
• Running lowered the risk for diabetes 12.1 percent and walking reduced the risk 12.3 percent.
• Running decreased the risk of heart disease 4.5 percent and walking reduced the risk 9.3 percent.
It is interesting to note that for health benefits, walking was actually much better than running. In fact, it is obvious that walking beat running in all categories for reduced risk and some by a significant margin.
Fitness experts often say that running is better than walking for those who want to lose weight (burn more calories) because running requires 40% more energy. However, this observation is usually based on the time spent doing either activity and does not consider our bodies hormonal response or the fuel used. This study actually shows much better results for walking when energy expenditures are equal regardless of intensity.
People often run because they find it more time-efficient than walking an equivalent distance. However, as we point out in TurboCharged, and this study backs up, from a health standpoint walking is probably a better choice. If your goal is fat loss, walking is the clear winner because it can be fueled almost exclusively with fat stores while running requires conversion of lean body mass to adequately fuel the increased intensity.
There is nothing wrong with running if you enjoy it. All activity is good activity. Just don’t think that you need to run or progress from walking to running to reap significant health benefits. And remember, if your goal is fat loss and improving your body composition, walking is a much better choice, at least until you have achieved your leanness goal.
Your thoughts and comments are always welcome.
Link to another excellent article from the same website:
http://turbocharged.us.com/less-really-is-more/
Link: http://turbocharged.us.com/walk-or-run/
Walk or Run?
May 14, 2013 By Dian and Tom Griesel
A new study concluded that walking equaled running for heart health as long as the same distance was covered. It was not how long you run or walk but how far.
The study included data from more than 33,000 runners and almost 16,000 walkers aged 18 to 80 with the bulk in their 40’s and 50’s. The time period observed was 6 years.
“Both of these activities reduce risk factors, and if you expend the same amount of energy you get the same benefit,†said Paul Williams, a staff scientist at the Lawrence Berkeley National Laboratory in Berkeley, California. The more people walked or ran each week, the more their health improved, he said.
Here is a summary of the results:
• Running reduced the risk of high blood pressure 4.2 percent and walking reduced the risk 7.2 percent.
• Running reduced the risk for high cholesterol 4.3 percent and walking lowered the risk 7 percent.
• Running lowered the risk for diabetes 12.1 percent and walking reduced the risk 12.3 percent.
• Running decreased the risk of heart disease 4.5 percent and walking reduced the risk 9.3 percent.
It is interesting to note that for health benefits, walking was actually much better than running. In fact, it is obvious that walking beat running in all categories for reduced risk and some by a significant margin.
Fitness experts often say that running is better than walking for those who want to lose weight (burn more calories) because running requires 40% more energy. However, this observation is usually based on the time spent doing either activity and does not consider our bodies hormonal response or the fuel used. This study actually shows much better results for walking when energy expenditures are equal regardless of intensity.
People often run because they find it more time-efficient than walking an equivalent distance. However, as we point out in TurboCharged, and this study backs up, from a health standpoint walking is probably a better choice. If your goal is fat loss, walking is the clear winner because it can be fueled almost exclusively with fat stores while running requires conversion of lean body mass to adequately fuel the increased intensity.
There is nothing wrong with running if you enjoy it. All activity is good activity. Just don’t think that you need to run or progress from walking to running to reap significant health benefits. And remember, if your goal is fat loss and improving your body composition, walking is a much better choice, at least until you have achieved your leanness goal.
Your thoughts and comments are always welcome.
Link to another excellent article from the same website:
http://turbocharged.us.com/less-really-is-more/