BMI calculator
BMI measurement does not account for those who are highly muscular and therefore weigh more while still having a low body fat. A body fat measurement is still a better measure for detecting fit vs. fat. The BMI is a good guideline, however, for those of us who know "it ain't all muscle."
As a personal example, I am 5'4" and I believe my body should weight between 125 and 135 pounds. I enter that into the calculator and yes, I discover that at the top of my weight range I am still within the healthy guidelines of 19 - 25 BMI. See the BMI calculator.
Can you have high body fat AND still be fit? Some researchers say yes, that most health studies on overweight people are done on sedentary overweight people, not on the active folks I see walking 10 or more hours per week while still carrying an extra 50 - 100 pounds. Read the CNN article about University of Virginia professor Glenn Gaesser's book the subject, "Big Fat Lies : The Truth About Your Weight and Your Health."
The American Heart Association just added obesity to its list of major risk factors for heart disease. See the CNN report.
NaturalSPORT Study Shows Walking Can Have a High Energy Expenditure
Don't let runners sneer at you, you now have proof that walking can be as physically challenging as running. In a study conducted by the Washington University School of Medicine and reported by NaturalSPORT, walking at speeds of 4.5 mph or faster required rates of energy expenditure that were as high or higher than running at comparable speeds. The higher rates of energy expenditure during walking as compared to running at speeds greater than 5.0 mph were associated with higher heart rate, respiratory exchange rate, perceived exertion, and plasma lactate responses.
The study showed that walking faster burned more calories over the same distance as walking slower over that distance. The results indicate that walking at slow to moderate speeds up to 3.5 mph is energy efficient, but that efficiency steadily decreases with increasing speeds. Approximately 33% more calories can be expended to walk a given distance by increasing walking speed from 3.5 to 4.5 mph. By increasing walking speed from 3.5 to 5.0 mph, about 50% more calories will be expended over a given distance, and will be comparable to the number of calories expended to run the same distance.
Fast or Slow?
A study by Katarina T. Borer, Ph.D. showed different benefits for slow and fast walking. Brisk walking, 15 minutes per mile or faster, increased secretion of pulsatile growth hormone, which promotes bone formation and tissue regeneration. But longer, slower walks were shown to heighten insulin sensitivity in previously sedentary post-menopausal women.
Which should you do, fast or slow? In my humble opinion: Just WALK! Walking Magazine editor at large Mark Fenton suggests a program of alternating longer, slower walks (to build endurance and help with insulin sensitivity) with brisker walks for long term fitness, weight loss, and anti-aging benefits.
Weekly Walking Workout Schedule
