Reebok Fitness ACD 4 manual Reebok University, Walking and Cardiorespiratory Endurance

Reebok University was launched in 1993 to fulfill a vision to establish a Òuniversity without wallsÓ that develops quality, researched, state-of-the-art fitness programming for the fitness industry throughout the world.

Working with the worldÕs best professionals, Reebok University has created a host of original programs, such as Step Reebok¨, Walk ReebokSM, Slide ReebokSM and Reebok City JamSM. The industry has adopted Reebok programming as the ÒgoldÓ standard. Our guidelines and terminology are used by fitness profes- sionals and participants around the world, and our exceptional programming has been approved in the United States by AFAA and ACE for continuing educa- tion credits.

WALKING AND CARDIORESPIRATORY ENDURANCE

Scientific studies confirm that walking at a moderate to brisk pace can enhance aero-

bic fitness. Rippe and his colleagues1 found that of 500 subjects tested, 67% of the men and 90% of the women were able to reach their target heart rates by walking 4 to 4.5 miles per hour.

WALKING AND REDUCED RISK FOR CARDIOVAS- CULAR 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 triglyc- erides (a storage form of fat), thus reducing the risk for cardiovascular disease.

Duncan and his colleagues3 concluded that exercise does not have to be vigorous to reduce cardiovascular risk factors. In other words, people who choose to stroll rather than walk briskly can reduce their risk for cardiovascular disease.

After studying the physical activity patterns of 17,000 Harvard alumni over a 20-year period, Paffenbarger and his colleagues4 concluded that walking as little as five city blocks per day can reduce the risk of cardio- vascular disease, and walking 2 miles per day can reduce the risk of a heart attack by 28% or more. Therefore, while 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 is an excellent activity for burning calories. The steeper the incline and/or the faster the speed, the more calories are burned. For example, a 150-pound person walking at 3.5 miles per hour on flat ground will burn about 300 calories per hour. This same person will burn 400 calories per hour on a gentle 4% incline and 500 calories per hour on a steeper 10% incline. If this person speeds the pace up to 4 miles per hour on level ground, 350 calories will be burned in one hour.5

Pollock and his colleagues2 found that middle-aged men who walked at a pace of 3.5 to 4.5 miles per hour for 40 minutes four times per week had the same car- diovascular improvements as men the same age who jogged for 30 minutes three times per week. Although the intensity of exercise was lower for the walkers than the runners, the increased duration and frequency of walking provided the walkers with similar aerobic ben- efits as the runners.

On the basis of current research, it seems clear that walking at a moderate to brisk pace can be an excel- lent aerobic activity.

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.

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 complica- tions suffered from broken bones. Adequate calcium in the diet and weight-bearing exercises seem to reduce the risk of osteoporosis.