Fractionized Walking at Self-Selected Paces in Women

Abstract

The purpose of this investigation was to evaluate fractionized self-selected walking in women with one continuous 30 min (1-30) bout compared to three 10 min (3-10) bouts. Participants were19women (age 35.58 ± 14.17 yrs, 72.93 ± 35.07 kg, height 165.02 ± 2.28 cm and fat % 33.20 ± 9.94, Vo 2max 30.16 ± 7.11). In a cross-over design subjects walked on an indoor track at self-selected exercise paces for either 1-30 min continuous bout or 3-10 min bouts, spread over the day. Walking distance was measured on a calibrated track, and HR monitored with a Garmin HR monitor. Kcals were determined based on a laboratory open circuit spirometry evaluation of VO 2max to determine caloric expenditure. Paired T-tests evaluated statistical significance between conditions 1-30 and 3-10. The total distance walked in the 1-30 trial was significantly less (1-30 = 2834.97 ± 277.93 m vs. 3-10 = 2996.76 ± 324.03 m) (p = 0.001). HR values were 122.94 ± 15.35 (bpm) for 1-30 and 125.73 ± 17.38 for the 3-10 min bouts (p = 0.094). Mean predicted kcals for the 1-30 bout were significantly less (1-30 = 142.02 ± 49.66 vs. 3-10 = 153.05 ± 42.75 kcals) than those expended with the 3-10 bouts (p = 0.019).Conclusions: There were significantly higher values in total walking distance and energy cost for the 3-10 min bouts as compared to the 1-30 min bouts. This investigation found that when walking at self-selected speed, shorter bouts multiple times per day can be as effective as, and potentially more intense, than walking for 30 continuous min. While there were statistically significant differences between conditions, from a practical standpoint, these differences were not great. Both fractionized and continuous walking met the criteria for moderate physical activity in women and provides different exercise options.