Q: My walking buddy believes in the theory that walking long distances helps one lose weight. But I was under the impression that the speed at which you walk is what matters. Can you please clear the confusion between speed and distance?

T.K, Guwahati

Your buddy feels it is the duration of the activity that matters. S/he is correct in thinking that the longer one works out, the more calories one burns. On the other hand, you too are correct in believing that the more intense your activity, the greater the calorie expenditure.

If you walk fast, there is more calorie burn-out per minute. At a slower pace a person burns more calories per mile, since it takes the person more time to walk a mile. There are a number of other factors that have to be taken into consideration regarding weight loss such as body composition and the fact that a more muscular person expends more calories than a less muscular person.

Intensity and duration of exercise are mutually exclusive. It is hard to stay active at the highest intensity for a long time. So either you opt for a high intensity exercise routine for a short period of time or a low intensity program for a longer period.

Walking fast helps improve cardiovascular functioning and the fitness level. But your level of endurance improves if you walk at a slower pace.

Finally, what matters is consistency, irrespective of any activity you choose. It is best to alternate your schedule between intensity-shorter, faster walks and endurance-longer, slower walks as that will keep you on your toes.

Q: Does it help to stretch or warm up before I start my routine?

S.M, Haldia

Muscles have many properties, one of which is ‘elasticity’. With that in mind, let’s use the analogy of a rubber band (also elastic). What would happen if we kept a rubber band in the freezer for a few hours and then took it out to stretch it? It would definitely tear into pieces.

Muscles would also suffer a similar fate if they were to be stretched prior to a warm-up. A light warm-up is always recommended before a short stretch.