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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 colleagues
1
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 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.
After studying the physical activity patterns of 17,000
Harvard alumni over a 20-year period, Paffenbarger
and his colleagues
2
concluded that walking as little as
five city blocks per day can reduce the risk of cardio-
vascular 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 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 par-
ticipants 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. Several studies have reported
that regular walking at moderate to brisk speeds ap-
pears 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 per-
son'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 responsibili-
ties. 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 com-
position 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 Well-
Being,” American Journal of Public Health, 1984, 74:147–49.
REEBOK UNIVERSITY
