If you want to fend off fat and other dreaded diseases, you need to stop catnapping on the couch and get moving. According to the Centers for Disease Control and Prevention, you need at least 300 minutes of moderate aerobic exercise per week. Walking on a treadmill and hiking, an extension of walking, are easy ways to meet that requirement. Because you carry the weight of your body, both activities strengthen your bones and muscles, increase oxygen intake and burn fat. However, there are advantages and disadvantages to the different types of walking.
In contrast to walking on a treadmill, hiking tends to burn more calories. While a mild hike burns about 400 calories per hour, a moderate hike on hills burns 600 calories per hour. An intense hike can burn up to 900 calories per hour, according to Roger White’s “Soar: The Workbook: Achieving Your Best Possible Health through Awareness.” A walk on a treadmill for a 120-pound person burns about 190 calories per hour, and for a 150-pound person, that calorie burn increases to about 235 calories per hour. Walking on different surfaces also impacts calories burned. If you walk on sand, the terrain will resist the forward thrust of your feet. Calf muscles work extra hard to deal with foot slippage. Compared to a treadmill walk, a hike in soft snow will triple the amount of energy you use, according to William McArdle’s “Exercise Physiology: Nutrition, Energy, and Human Performance.”
Impact on Joints
A treadmill deck provides a cushioned surface for your joints, legs, back and feet. In contrast to outdoor concrete or rocky surfaces, it’s built for shock absorption and flexes beneath your feet. If you have shin splints or suffer from back, knee or hip pain, it’s safer to walk on a treadmill than hike outside. Hiking downhill can put stress on your knees and ankles. For example, if you twist your knees frequently or roll your ankles too far inward while making the descent, these repeated movements can cause your joints to swell and even injure them. If you’re climbing steep hills on your hike, you can put excessive pressure on the area under your kneecap that comes up against your thigh bone, according to an article in “Backpacker.”
The Control of a Treadmill
If you walk on a treadmill, you can control not only the environment but also the treadmill settings. Once you set the incline and speed of a treadmill, they don’t suddenly shift in mid-gait. You can also change the settings to increase the intensity of your workout. For example, if you want to raise your heart rate up a notch, you can simply press the up button on the incline level. Even a small incline change of one to two percent will boost your heart rate and mimic the wind resistance of an outdoor environment, according to Sally Edwards’ “Be a Better Runner.” In contrast to an outdoor hike, you don’t have to worry about whether the weather is too hot, too cold, raining or snowing. Walking on a treadmill can provide an efficient workout within minimum headaches.
Walking downhill is a form of negative work, which occurs when your center of mass moves in a vertical and downward motion. You expend less energy on an eccentric, or lengthening, muscular contraction than on the concentric, or shortening, contraction required to walk uphill. Hiking downhill can also decrease your oxygen intake and energy expenditure. However, the work load increases when the decline is steep. Your body must constantly brake from the pull of gravity as well as achieve a stable walking rhythm. When you walk on a treadmill, you can avoid all downhill motion in your gait cycle.
- Exercise Physiology: Nutrition, Energy, and Human Performance; William D. McArdle et al.
- Vegetarian Times, June 1997: Go Take a Hike; Bevin Conn
- The Everything Easy Fitness Book: Lose Weight, Build Strength, And Feel…; Donna Raskin
- Backpacker: Start Smart
- Soar: The Workbook: Achieving Your Best Possible Health Through Awareness; Roger White
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- The Fat-Free Truth: Real Answers to the Fitness and Weight-Loss Questions You Wonder About Most; Suzanne Schlosberg, et al.
- Morning Cardio Workouts; June E. Kahn, et al.
- How to Be Fit & Young; Sam Pitt
- Backpacker: Master the Steeps
- Be a Better Runner; Sally Edwards, et al.
- Conditioning for Outdoor Fitness: Functional Exercise & Nutrition for Every Body; David Musnick et al.
- Journal of Sports Sciences: A 1% Treadmill Grade Most Accurately Reflects the Energetic Cost of Outdoor Running; Andrew Jones
- Hiking and Backpacking; Marni Goldenberg et al.
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