Encyclopedia of Health and Medicine

236 Fitness: Exercise and Health
WALKING FOR FITNESS: APPROXIMATE ENERGY OUTPUT
Walking Pace Walking Time Walking Distance Energy Used (Calories)
BMI 22 BMI 27 BMI 32
(healthy) (overweight) (obesity)
2 mph (relaxed) 15 minutes 1
⁄2 mile 43.75 53.75 63.75
2 mph (relaxed) 30 minutes 1 mile 87.5 107.5 127.5
2 mph (relaxed) 45 minutes 1 1 ⁄2 miles 131.25 161.25* 191.25*
2 mph (relaxed) 1 hour 2 miles 175* 215 255
3 mph (moderate) 15 minutes 3
⁄4 mile 57.5 70 83.75
3 mph (moderate) 30 minutes 1 1 ⁄2 miles 115 140 167.5*
3 mph (moderate) 45 minutes 2 1 ⁄4 miles 172.5* 210* 251.5
3 mph (moderate) 1 hour 3 miles 230 280 335
4 mph (brisk) 15 minutes 1 mile 87.5 106.25 126.25
4 mph (brisk) 30 minutes 2 miles 175* 212.5* 252.5*
4 mph (brisk) 45 minutes 3 miles 262.5 318.75 378.75
4 mph (brisk) 1 hour 4 miles 350 425 505
5 mph (fast) 15 minutes 1 1 ⁄4 miles 137.5 170* 202.5*
5 mph (fast) 30 minutes 2 1 ⁄2 miles 275* 340 405
5 mph (fast) 45 minutes 3 3 ⁄4 miles 412.5 510 607.5
5 mph (fast) 1 hour 5 miles 550 680 810
*Passes minimum daily physical activity recommendation
Source: Copyright © Amaranth Illuminare. Used by permission.
the muscles, bringing more oxygen and enhancing
the ability of the BLOOD to carry away metabolic
wastes, such as lactic acid, that result when MUSCLE
cells contract. Fitness experts recommend 10 to 15
minutes of warmup before activity and 5 to 10
minutes of the same warmup routine after activity.
Warmup stretches and movements after activity,
sometimes called cool-down, ease the
transition of the muscles back to a less intense
level.
A general approach to a warmup is to begin
with either the feet or the head and gently move
and stretch each group of muscles, taking 5 to 7
minutes to cover the entire body. Then spend
another 5 to 10 minutes slowly engaging in the
planned activity, easing the muscles into the patterns
of its movements and efforts. Some people
run in place for a few minutes to loosen the muscles
and joints. YOGA postures are effective for
stretching and FLEXIBILITY. After the activity, repeat