Both walking and running require very little skill and are convenient modes of exercise. Brisk walking, which is one of the most popular aerobic activities in the U.S., has been shown to produce positive health benefits. From an energy expenditure standpoint, running will burn more calories than walking due to the increased intensity of the activity. However, increased zeal to boost energy expenditure with running compounds the risk of injury to the feet, ankles, knees and back. Some persons choose to carry hand-held weights in hope of enhancing energy expenditure when walking. Although the use of hand-held weights increases the perceived intensity of the exercise, research reveals that this additional equipment does not satisfactorily increase energy expenditure.
Choosing the Exercise Mode: The Final Decision
Although research results suggest that weight-bearing aerobic exercise, at a self-selected intensity, will elicit the highest energy expenditure, several other considerations have been discussed for selecting an exercise mode. Because of the great diversity of aerobic exercise equipment presently available, more and more exercise enthusiasts now prefer to cross-train on a variety of exercise modes, which combines high exercise enjoyment with reduced musculoskeletal risk.
Reprinted with permission of the American College of Sports Medicine, "Energy Expenditure in Different Modes of Exercise," June 2002, www.acsm.org.
