the muscles, bringing more oxygen and enhancing
the ability of the BLOODto carry away metabolic
wastes, such as lactic acid, that result when MUSCLE
cells contract. Fitness experts recommend 10 to 15
minutes of warmup before activity and 5 to 10
minutes of the same warmup routine after activ-
ity. Warmup stretches and movements after activ-
ity, sometimes called cool-down, ease the
transition of the muscles back to a less intense
level.
A general approach to a warmup is to begin
with either the feet or the head and gently move
and stretch each group of muscles, taking 5 to 7
minutes to cover the entire body. Then spend
another 5 to 10 minutes slowly engaging in the
planned activity, easing the muscles into the pat-
terns of its movements and efforts. Some people
run in place for a few minutes to loosen the mus-
cles and joints. YOGA postures are effective for
stretching and FLEXIBILITY. After the activity, repeat236 Fitness: Exercise and Health
WALKING FOR FITNESS: APPROXIMATE ENERGY OUTPUTWalking Pace Walking Time Walking Distance Energy Used (Calories)
BMI 22 BMI 27 BMI 32
(healthy) (overweight) (obesity)
2 mph (relaxed) 15 minutes^1 ⁄ 2 mile 43.75 53.75 63.75
2 mph (relaxed) 30 minutes 1 mile 87.5 107.5 127.5
2 mph (relaxed) 45 minutes 11 ⁄ 2 miles 131.25 161.25 191.25
2 mph (relaxed) 1 hour 2 miles 175* 215 255
3 mph (moderate) 15 minutes^3 ⁄ 4 mile 57.5 70 83.75
3 mph (moderate) 30 minutes 11 ⁄ 2 miles 115 140 167.5*
3 mph (moderate) 45 minutes 21 ⁄ 4 miles 172.5 210 251.5
3 mph (moderate) 1 hour 3 miles 230 280 335
4 mph (brisk) 15 minutes 1 mile 87.5 106.25 126.25
4 mph (brisk) 30 minutes 2 miles 175 212.5 252.5*
4 mph (brisk) 45 minutes 3 miles 262.5 318.75 378.75
4 mph (brisk) 1 hour 4 miles 350 425 505
5 mph (fast) 15 minutes 11 ⁄ 4 miles 137.5 170 202.5
5 mph (fast) 30 minutes 21 ⁄ 2 miles 275* 340 405
5 mph (fast) 45 minutes 33 ⁄ 4 miles 412.5 510 607.5
5 mph (fast) 1 hour 5 miles 550 680 810
*Passes minimum daily physical activity recommendation
Source: Copyright © Amaranth Illuminare. Used by permission.