Some believe that fast, shorter walks are equally as
beneficial to a person as long, slow walks. But experts are now suggesting that
frequent, long, slow walks can improve heart health and better the chances for
weight loss.
The Study
A sample group of 74 overweight people with coronary heart
disease were enrolled in a cardiac rehabilitation program. The group was split
into different exercise regimens: one was designed to burn 3,000 – 3,500
calories per week and the other was designed to burn 700-800 calories per week.
The higher calorie exercise regimen was based on long, daily walks rather than
the more intense, less-frequent walks that the lower calorie exercise program
implemented.
The Results
The long, slow walkers lost an average of eighteen pounds,
compared to the eight  pounds the higher intensity exercisers lost. They also
lost more body fat and inches from their waistlines. This study demonstrates
that this new exercise protocol that maximized exercising for calorie loss was
more effective in achieving weight loss than the standard cardiac
rehabilitation exercise regimen.
The Flaws
From the get-go, there seems to be a bundle of variables
that were not discussed or were overlooked. For example, the frequent, long walks
consumed forty-five-to-sixty minutes, five-to-seven days a week. The more
intense regimen focused on twenty-five-to-forty minutes only three times a
week. This study was designed to have a huge calorie expenditure gap and
creates an uncertainty that any weight loss or heart-healthy conclusions can be
fabricated about the exact walking pace.
Also, the diets of these exercisers were never discussed.
Were they limited to a certain number of calories? Did they have strict dietary
limitations, such as no bread? Or were they encouraged to eat more fruits and
vegetables? This leaves a dark spot in the study. If the exercisers were not
limited or did not have to watch their calorie intake, they may be snacking
more. The more intense exercisers would have more idle time on their hands
seeing as they don't exercise nearly as long or as often.
So do you think that frequent, longer, slower walks are the
key to weight loss? Or do you think it is just a matter of counting calories?
Resources:
http://health.usnews.com/articles/health/healthday/2009/05/11/walk-long-slow-and-often-to-help-the-heart.html
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