The Technical Bit
As we evolved over the centuries our main mode of conveyance was walking, and hence the body became designed to walk.
We humans are very efficient walking machines, using the simplest of body systems to supply energy to the muscles. If that energy runs low, energy stored in the liver and muscles is utilised. As long as we drink water to remain hydrated, long periods of sustained walking can be achieved without being super fit.
We also evolved to quickly recover from the effort of walking; so that the adaptation to training due to walking is the most efficient of all exercises.
Nearly all of us could build up to achieve five miles a day, which is only dependant on health issues.
The human body, like all animals is designed to store fat, to be used when food is less available. With our modern method where food is available all year around it is easier to get fat than stay slim.
Walking does not burn stored fat; it utilizes energy from food currently in the system so that very little is then left to turn into fat. To lose fat you would need to diet as well as walk.
Walking is a low intensity, low impact, and long duration exercise, it is termed aerobic (it requires a slight increase in oxygen uptake to achieve).
Jogging is a medium intensity, medium impact, long duration exercise, it is termed aerobic, (it requires a raised oxygen uptake to achieve)
Running is a high intensity, high impact, medium duration exercise it is termed aerobic, (it requires a significant oxygen uptake to achieve)
Sprinting is a very high intensity, high impact, short duration exercise, it is termed anaerobic, (the build up of lactic acid and the supply of energy to the muscles cannot be maintained by oxygen uptake) you quickly run out of steam.
An analogy to walking, jogging and running is driving a car for 100 miles at 50mph (walking), 70mph (jogging), and 100mph (running).
The most efficient is 50mph say 40mpg, then 70mph say 32mpg, and 100mph say 25mpg, which is a typical scenario for fuel consumption at those speeds.
At 100mph the rate the fuel is being supplied to the engine is twice that of 50mph times the ratio of 40/25 which equals 3.2
That is you need to supply fuel to the engine 3.2 times faster at 100mph than at 50mph.
The human body is exactly the same you need to supply energy faster for running compared to walking with similar efficiencies in a similar way.
Animals are far more sophisticated than cars; they use four different systems of energy supply, as you increase the rate of energy required you move to the next level.
At the third level (the Krebs cycle) you start to burn fats, it requires oxygen (you breathe heavy) and it starts approximately 10 minutes into the run. (Second wind)
At this point you will also start to perspire
1st level Glycolysis or ketosis if dieting
2nd level Pyruvate oxidation
3rd level Tricarbolic acid cycle (Krebs cycle)
4th level Respiratory chain
The belief that walking 5 miles uses the same amount of energy as a 5 mile run is untrue because running is less efficient than walking. Running uses more energy, plus the heat energy expended in perspiration.
The amount of work achieved is the same because mass * distance is work done and in each case they are exactly the same.
There are a number of elements of fitness, 9 of which are important to every day life.
1 strength
2 power
3 agility
4 balance
5 local muscle endurance
6 strength endurance
7 co-ordination
8 cardiovascular endurance
9 flexibility
1 – 7 are improved in the lower half of the body by walking
8 improved by walking.
9 requires specific exercises.
The bottom line is walking uses the simplest and most common form of energy supply (glycolysis) which is the system you use for 90% of every day activities.
Walking will improve and extend your duration to cope with normal activities common to every day life styles. The technical name for walking distances is endurance training, by callisthenic exercise. Being low impact, joints are strengthened rather than damaged with the surrounding muscle tissue improved to support and reduce joint load during walking.
You will be more efficient, less stressed, more bubbly, more popular, etc.
Most other exercises are not normal to every day life they are specific and require specific training programmes to elevate performances.
Walking is normal to everyday life.
Have you ever wondered why you should walk
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It's fun
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It's free
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It's a way of meeting new people and making friends
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It can be done at anywhere anytime
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It doesn't need any expensive equipment
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It is a form of gentle exercise suitable for almost everyone
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It can be done by people recoverong from illness
Regular walking can also improve your
- Confidence
- Stamina
- Energy
- Weight control
- Life expectancy
And walking can reduce the risk of
- Coronary heart disease
- Strokes
- Diabetes
- High blood pressure
- Bowel cancer
- Alzheimer's disease
- Osteoporosis
- Arthritis
- Anxiety
- Stress
Why not join us and get all these benefits