Can you up those numbers? The more you weigh, the more calories you’ll burn, no matter the activity—that’s because it takes more energy to move more weight. If you’re specifically looking to up calorie burn, adding a 20-pound weighted vest would up your calorie burn to 8.7 and 15.1 per minute for walking and running, respectively. It’s simple physics: “The majority of calories burned in running [or walking] comes from supporting body weight while moving up and down,” says Hunter. “With more weight, there will be a greater energy cost in doing this due to a greater gravitational force.”
Walking for 30 minutes a day at moderate intensity is great. Walking for a longer period of time is better still. As you get fitter, you will be able to walk more briskly. Walking up and down hills will also help to boost stamina and leg strength. You’ll get even more benefits from a walk if you swing your arms as this helps you walk faster and can burn 5 to 10 percent more kilojoules.
One final note. Spin class is interval training. It's done at gyms on special spin cycles with an instructor who barks out orders to increase the intensity and then slow down to catch your breath. It's addictive, and people who do it regularly swear by it. You should already be doing some aerobic exercise and be reasonably conditioned before you try it, but I recommend it if you're looking for one of the toughest workouts around.
Colon cancer. Research is clear that physically active men and women have about a 30%-40% reduction in the risk of developing colon cancer compared with inactive individuals. It appears that 30-60 minutes per day of moderate- to vigorous-intensity physical activity is needed to decrease the risk, and there is a dose-response relationship, which means that the risk declines the more active you are. Breast cancer. There is reasonably clear evidence that physically active women have a greater reduction in risk compared with inactive women. Like colon cancer, it appears that 75 to 150 minutes per day of moderate- to vigorous-intensity physical activity is needed to decrease the risk, and it is likely that there is a dose-response relationship as well. Prostate cancer. Research is inconsistent regarding whether physical activity plays any role in the prevention of this cancer. Lung cancer. There are relatively few studies on physical activity and lung cancer prevention. The available data suggest that physically active individuals have a lower risk of lung cancer; however, it is difficult to completely account for the risks of active and passive cigarette smoking as well as radon exposure. Other cancers. There is little information on the role of physical activity in preventing other cancers.
That’s because the body requires energy to recover from exercise. “The greater the intensity and volume, the more calories will be burned after the exercise is completed,” explains Iain Hunter, a professor of exercise sciences at Brigham Young University. When exercising, you burn some of your stored fuels; replenishing those stores takes energy. Your body uses energy to repair any microdamage from exercise as well. Plus, “along with caloric expenditure, there are many other benefits to higher intensity exercise, such as increased bone density, improved strength and endurance, more resilient cartilage and other tissues that degrade over time, and psychological health.”