What is considered fast walking?

A fast walking pace or speed is: 12 minutes per mile (5 miles per hour) 7.5 minutes per kilometre (8 kilometres per hour)

bhf.org.uk - Walks and treks - FAQs - BHF

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As you get ready for your event, we've pulled together the answers to some of the most common questions our walkers ask to help you get started.

Should I wear walking boots or shoes?

Unless you're going into rocky terrain, rugged mountain paths, deep snow or thick mud then shoes are preferable to walking boots. Suitable shoes provide a far normal foot action and allow a faster walking pace.

Tips for choosing the right shoe:

Buy your shoes at a competent outdoor sports shop.

Try your shoes on with the socks you will wear whilst walking.

Ensure the shoes are lightweight, breathable with a well-cushioned heel area. The mid sole should not be stiff but flexible enough to allow a natural rolling action to the step. If you are likely to walk in wet conditions then the extra expense on waterproof but breathable shoes (such as Goretex) will be beneficial.

How fast should I walk?

Walking speed will depend on your level of fitness and walking experience. Difficult terrain or travelling uphill and downhill also affects your overall speed. Assuming a level and firm pathway some general guidelines can be given below.

For a person with excellent fitness, an approximate moderate walking pace:

15 minutes per mile (4 miles per hour)

9 minutes per kilometre (6.4 kilometres per hour)

A fast walking pace or speed is:

12 minutes per mile (5 miles per hour)

7.5 minutes per kilometre (8 kilometres per hour)

An average walking pace on country and forestry footpaths is:

20 minutes per mile (3 miles per hour)

12 minutes per kilometre (5 kilometres per hour)

Should I go walking if feel ill?

If your cold symptoms are above the neck (a head cold with runny nose, tired eyes or sneezing) then a gentle walk without elevating the heart rate too much can be beneficial. If your symptoms are below the neck (swollen glands and aching body) then it's advisable to refrain from exercise until the symptoms have subsided. If you are unsure please seek advice from your GP.

How does walking compare with running?

General health and fitness is improved by walking, but to maximise the cardiovascular benefit it's necessary to raise the heart rate by walking at speed or uphill. Running will generate a greater increase in fitness and with the training sessions usually taking less time. However, running does place more stress on the body and therefore walkers generally suffer fewer injury problems.

What are the benefits of using walking poles?

There are a significant number of benefits to be gained by using poles. Use of poles:

causes a higher heart rate than normal walking at the same pace

burns 20 - 45% more calories than normal walking

makes walking a total body workout utilising 90% of your muscles

reduces the load by up to 30% on knees, hips and other joints

enhances balance and stability on uneven and slippery surfaces

provides extra power for ascending hills and helps on descents.

Can I walk with my friend who is much slower?

It is sometimes more enjoyable to walk with a friend. If they walk at a slower speed than you, an option is to select a route that has the possibility of short detours. You can then occasionally part company with the faster walker detouring away on a slightly longer loop before joining up again. If contemplating this option, ensure you have very clear and concise instructions about where you will join up.

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Where does fat go once lost?

As your body metabolizes fat, fatty acid molecules are released into the bloodstream and travel to the heart, lungs, and muscles, which break them apart and use the energy stored in their chemical bonds. The pounds you shed are essentially the byproducts of that process.

technologyreview.com - When you lose weight, where does it go? - MIT Technology Review

We use energy all the time, whether we’re running, eating, or sleeping. The energy we use at rest—to pump blood, digest food, regulate temperature, repair cells, breathe, or think—is our baseline metabolism, the minimum energy required to maintain the body’s basic biological functions. So if we’re carrying extra weight, it’s because we’re taking in more energy than we’re using. (The much-cursed thickening around our bellies is a combination of accumulated deep visceral fat and more shallow subcutaneous fat.) When we expend energy during intense bouts of exercise and other physical activity, the glycogen in our muscles is used first. The liver releases glycogen to help with muscle activity and to regulate blood glucose levels. After about 30 to 60 minutes of aerobic exercise, the body begins to burn fat. If we take in less energy than the body needs overall to maintain itself—as when dieting—then the body turns more often to fat reserves for energy. As your body metabolizes fat, fatty acid molecules are released into the bloodstream and travel to the heart, lungs, and muscles, which break them apart and use the energy stored in their chemical bonds. The pounds you shed are essentially the byproducts of that process. They are excreted in the form of water—when you sweat and pee—and carbon dioxide, when you exhale. In fact, the lungs are the primary excretory organ for fat. The body uses energy to carry out the usual basic processes at rest—again, your baseline metabolism—and for the physical activity you do on top of that, which is considered your active metabolism.

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