Reebok Rt1000 Treadmill Uk Manual - Page 21

REEBOK UNIVERSITY Reebok University was launched in 1993 to fulfil a vision to establish a "university without walls" that develops quality, researched, state-of-the-art fitness programming for the fitness industry throughout the world. The industry has adopted Reebok programming as the "gold" standard. Our guidelines and terminology are used by fitness professionals and participants around the world. WALKING AND CARDIORESPIRATORY ENDURANCE Scientific studies confirm that walking at a moderate to brisk pace can enhance aerobic fitness. Pollock and his colleagues1 found that middle-aged men who walked at a pace of 5.6 to 7.2 km (3.5 to 4.5 miles) per hour for 40 minutes four times per week had the same cardiovascular improvements as men the same age who jogged for 30 minutes three times per week. WALKING AND REDUCED RISK FOR CARDIOVASCULAR DISEASE Several studies have found that regular walking at any speed can increase HDL-C cholesterol (a high-density lipoprotein which removes excess cholesterol from the body) and can lower concentrations of blood triglycerides (a storage form of fat), thus reducing the risk for cardiovascular disease. After studying the physical activity patterns of 17,000 Harvard alumni over a 20-year period, Paffenbarger and his colleagues2 concluded that walking as little as five city blocks per day can reduce the risk of cardiovascular disease, and walking 3.2 km (2 miles) per day can reduce the risk of a heart attack by 28% or more. Therefore, whilst walking at a fast pace will improve aerobic fitness, walking at any speed (slow or fast) can reduce a person's risk for heart disease. WALKING AND WEIGHT REDUCTION WALKING AND BONE DENSITY Osteoporosis is a major health problem in the United States, affecting an estimated 15 to 30 million people. An age-related disorder, osteoporosis reduces the density of bones. This disease can be life-threatening since many older people die as a result of complications suffered from broken bones. Adequate calcium in the diet and weight-bearing exercises seem to reduce the risk of osteoporosis. Several studies have reported that regular walking at moderate to brisk speeds appears to increase bone density. Since walking can be comfortably performed by people of any age, walking appears to be practical and effective in reducing a person's risk for developing osteoporosis. WALKING AND STRESS REDUCTION There are many stressors in today's society, including economic concerns, work-related pressures, and the need to balance career goals with home responsibilities. People who are unable to cope with these types of stressors are often tense and anxious, and may even become physically or psychologically ill. Researchers have found that exercise is one way to help people reduce stress. For example, subjects who engaged in a regular aerobic conditioning program and who altered their diets experienced significant gains in self-concept, feelings of well-being, and reduced depression.3 REFERENCES 1. Pollock, M., Miller, H. Jr., et. al. "Effects of walking on body composition and cardiovascular function of middle-aged men." Journal of Applied Physiology, 1971, 30:126-130. 2. Paffenbarger, R., Hyde, R., et.al. "Physical activity, all-cause mortality and longevity of college alumni." New England Journal of Medicine, 1986, 314:605-613. 3. Blair, S., Collingwood, T., et. al. "Health Promotion for Educators: Impact on Health Behaviors, Satisfaction, and General WellBeing," American Journal of Public Health, 1984, 74:147-49. Walking is an excellent activity for burning calories. The steeper the incline and/or the faster the speed, the more calories are burned. It should be noted that participants who do not wish to walk at faster speeds can burn a comparable number of calories by walking for longer periods of time. 21