— by Jeff Jurmain, MA
You’re faced with a choice: go for a walk around the neighborhood or hit the gym for an aerobic workout? For those who can, and for those looking for optimal health benefits from an exercise program, the second option stands out in a big way. A new study has found that traditional aerobic fitness programs, which get the heart pumping, trump a walking-based exercise program.
Researchers compared fitness training to a pedometer-based walking program, measuring the fitness and health outcomes of each. Both programs had people expending the same amount of energy. The six-month study included 128 physically inactive men and women between 27 and 65 years of age who were free of disease. “Physically inactive” was defined as taking fewer than 5,500 steps a day for one week, and not having regular exercise.
The study found that those in a supervised fitness program reduced systolic blood pressure by nine percent (compared to three percent in the walking group), as well as these more technical measurements:
— Rating of perceived exertion, the effort measured during exercise, improved by 10% (compared to no change)
— Ventilatory threshold, the point at which breathing begins to become increasingly difficult during exercise, improved by 15% (compared to four percent)
— Peak oxygen intake went up by nine percent (compared to three percent)
Essentially, the fitness program lowers blood pressure more and improves your aerobic capacity more significantly. All participants saw a significant reduction in body mass, waist circumference and waist-to-hip ratio after the six months, as well as resting heart rate.
The fitness program was more intense and volunteers had a heart rate monitor measuring how much their cardiovascular system was working. They found that 77% of the participants were able to adhere to the program.
The walking program was based on counting steps, working up to the goal of 10,000 steps per day, every day. Volunteers were able to complete, on average, 9,221 steps per day — or 92% of the prescription. This is a high number, and likely stems from the fact that you can boost steps easily at any time and track them with a simple pedometer.
While the traditional fitness program inside a gym was clearly better than walking, it’s not always the best exercise for everyone. Those with certain health complaints may not be able to enter a fitness program. They may first start with a walking program, an easy way to get back into fitness. But know this: it takes at least six months to get real health benefits from walking-based programs. For more immediate payoff, hit the gym. If you have an existing health condition or physical impairment, check with your doctor before starting a new exercise program.
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