New research published in the journal Biology Letters suggests that changing your walking speed may make a significant difference in the number of calories you burn.
For the study, a pair of engineering researchers at Ohio State University (OSU) in Columbia called on volunteers to walk on treadmills. But they couldnât just stroll leisurely. The researchers asked participants to keep the speed of the treadmill always the same, but ensure that they change up their pace while walking. Because the treadmillâs speed wasnât adjusted, when participants walked at a quicker pace, they would move to the front of the treadmill; when walking slower, they moved to the back of the treadmillâs belt.
In many similar studies, researchers speed up or slow down treadmills to increase or decrease the participantsâ pace; however, as this studyâs authors note, this can lead to less exertion on the part of the participant, causing the results to be slightly skewed.
Following the treadmill sessions, the researchers measured the cost, metabolically speaking, of changing pace. Essentially, this âcostâ refers to calories burned.
The researchers discovered that the metabolic cost for changing paces while walking, what they called âoscillating-speed walking,â was higher as compared to walking at a steady pace, referred to here as âconstant-speed walking.â What exactly was the difference? The increase was measured at six percent to 20% for speed fluctuations ranging from plus-0.13 meters to 0.27 meters to minus-0.13 meters to 0.27 meters per second. Additionally, the researches found that eight percent of calories burned each day happen simply by starting and stopping walking.
What does this mean to you? Well, simply put, if you want to shed weight and burn calories, changing up your pace while walking is a good way to give yourself a 20% boost in calories burned.
As the researchers note, this particular study is one of the first to measure the overall effect of changing pace while walking on metabolic cost, or the number of calories burned, oron calories burned. As they explained, measuring the metabolic cost of changing pace is important because it is a more accurate measure of a personâs off-treadmill walking habits. As noted by the authors, people donât live on their treadmills and they donât always walk at a constant pace; add this to the fact that the ground doesnât give your speed a boost, and it becomes clear why ensuring the treadmill speed stays consistent is important.
Finally, the studyâs authors suggest âdoing weird things,â including the following helpful tips, to burn more calories when walking:
- Walk with a backpack on and add weight to the pack to increase resistance (donât go overboard though)
- Walk with weights on your legs or ankles
- Walk for a period of time, then stop and rest before repeating your steps
- Walk in a curve instead of a straight line
- Walk in an area that offers varying gradients, such as small hills, gradual inclines, or hiking trails
Sources for Todayâs Article:
Seethapathi, N. and Srinivasan, M., âThe metabolic cost of changing walking speeds is significant, implies lower optimal speeds for shorter distances, and increases daily energy estimates,â Biology Letters September 16, 2015, doi:10.1098/rsbl.2015.0486.
Paddock, C. âVarying Walking Speed May Burn More Calories,â Medical News Today web site, October 9, 2015; http://www.medicalnewstoday.com/articles/300734.php.