If you are one of those misguided sods who still believe in the exercise axiom: “No pain, no gain” – you can stop reading right now. The rest of you, rejoice! According to the National Heart, Lung, and Blood Institute, taking a long daily walk may be a better way to go to improve heart health, lose weight and feel better.
A randomized controlled clinical trial funded by the NHLBI compared two exercise programs for heart attack survivors:
- 1. Standard cardiac rehab exercise: 25-40 minutes of exercise three times per week at approximately 65-75% peak aerobic capacity. This included 25 minutes of treadmill walking and 8 minutes on 2 to 3 ergometers: cycle, rowing, or arm.
- 2. High-calorie expenditure exercise: longer duration but lower intensity, more frequent exercise (45-60 minute sessions, but at just 50-60% peak aerobic capacity, 5-7 times per week).
Walking, rather than weight-supported exercises (such as cycling and rowing), was preferred to maximize calorie expenditure, which was targeted at 3,000-3,500 calories per week. The protocol was essentially to “walk often and walk far.” All heart patients studied were considered overweight before starting the program. Each subject also received 16 hours of group dietary counselling, and were given a target goal of consuming 500 calories per day less than their predicted maintenance calories.
What did their results show? Continue reading “Women’s heart health advice: “Walk often, walk far!””