May 28, 2010 – Aerobic training may be more effective in improving physical condition than a 10,000-step-a-day walking program, Canadian study finds1.
This trial was conducted with 128 sedentary people who took less than 5,500 steps per day. The participants – aged 27 to 65 – were divided into 3 groups. For 6 months, the first group followed an aerobic training program – in a gym – of 43 minutes, 4 times a week. The second had to walk 10,000 steps a day and the last group had to keep up with their usual activities. The researchers made sure that the 2 exercise programs required the same energy expenditure.
After 6 months, the 2 active groups similarly reduced their body mass, waist circumference, resting heart rate, and waist-to-hip circumference ratio.
However, those who participated in the aerobic program reduced their blood pressure by 9% compared to 3% for the walker group. The researchers observed the same scenario for maximal oxygen uptake (VO2max).
They also found a significant reduction in the respiratory threshold (where breathing becomes more difficult during exertion) in the aerobic group of 15% compared to 4% in walkers.
Even though those in the aerobic program were less diligent in their intensive training than the walker group, they improved their fitness more, according to the researchers.
They stress, however, that training in a gymnasium is not within everyone’s reach and that walking remains a more accessible activity to practice on a daily basis to stay active.
Carole Boulé – PasseportSanté.net
1. Bell GJ, Harber V et al. A comparison of fitness training to a pedometer-based walking program matched for total energy cost, J Phys Act Health. 2010 Mar; 7 (2): 203-13.
