During 30 second sessions, participants consume between 20 and 60 times more oxygen than standard estimates for walking exercises.
If you walk to lose weight, you will be surprised to know that modifying your routine can give you better results. According to a new study, walking short bursts can exercise your metabolism more than walking the same distance without rest.
Italy researchers say that, although walking activates the muscles of the arms, chest, back, abdomen, pelvis and legs, it also gives a good amount of exercise to the brain. The classics 10,000 steps you are looking for daily can be resolved in such a way that you take full advantage of training.
This study, conducted by pathophysiologists from the University of Milan shows that not all steps are the same.
How to increase metabolism while walking?
According to the study, which was published in the Royal Society B MinutesUsing the walk in a stable state to calculate energy consumption can substantially underestimate energy expenditure for short sessions. It has implications not only for people trying to burn more energy but also for those who try to keep it.
“Exercise programs based on short walking sessions are used for the treatment and rehabilitation of several clinical conditions, including obesity and strokes,” explained the first author Francesco Luciano and his colleagues in his published article. “Understanding the cost of short training is crucial to adapt (exercise programs), especially for people with low aerobic aptitude and longer to reach a stable metabolic state,” the team wrote.
How was the study carried out?
According to this small study, only ten healthy participants were recruited, among which were five men and five women, all of them about 27 years of age, so the results may not be representative of a broader population.
Each participant walked on a climber for periods of 10, 30, 60, 90 and 240 seconds, and in a separate experiment, walked those same periods on a rolling tape. The research team measured how much oxygen the participants used on average, when they were at rest before the experiments and then again after walking.
For 240 seconds fighting, oxygen consumption also measured four times during the walk to assess the effects of walking in a stable state, which happens when metabolism changes to adapt to a particular type of movement for a longer period of time . “Our findings show that the consumption of oxygen and the metabolic cost averaged over time are greater for the shortest episodes than for the longest,” the researchers said.
Thirty -second breaks make walking more effective
During 30 second sessions, participants consumed between 20 and 60 percent more oxygen than standard estimates for marching exercises, which are based on long and continuous walks, during which the body becomes more efficient.
Oxygen consumption is often used to measure how much energy is used during exercise, so this study suggests that when it comes to calculating the calories burned when walking, the duration of the walk could make a big difference.
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