Hill walking - exercise times for Scooby

catti41

Hi,
I am training for a 60km walk, and am doing a lot of walking rather than lifting.
What i can't work out is if i should increase my activity level in Scooby, as I had heard i should only count half of my walking hours as exercise. This seems pretty silly as I'm walking in hilly areas for all my walks and getting pretty decent burns out of it.

I walk about 5hours a week, however this will increase as i build up to the actual walk.

Currently i am 112kg, 165cm, Female32, 1-3 hrs/wk of light exercise with a 15% calorie reduction
BMR 1881; TDEE 2587; TDEE -15% 2199; no vlcd history

I have been eating back calories but only when my calorie burn puts me under my BMR. I use my HRM for this purpose.

Can anyone let me know about if i should increase my activity level? Or if it sounds like i am doing something wrong?

Thanks in advance

heybales

Compared to jogging flat 5.5 mph, walking flat 3-4 mph is actually about 1/3 equivalent calorie burn.

Since most walk outdoors that 3-4 mph burns more, so 1/2 seems safer guess, even if hilly and 3-4 mph.

But it does seem silly doesn't it.
Is 1 hr walking equal to 1 hr lifting to 1 hr of running?

Not a chance.

But compared to walking flat 3-4 mph, is your walking equal, or decently over that level?

If over, count it as the same hr as anything else.

Or use this.

http://www.myfitnesspal.com/topics/show/961054-spreadsheet-for-bodyfat-bmr-tdee-progress-tracker

BTW - you failed to mention how much time you actually spend walking.

catti41

I walk about 5hours a week, however this will increase as i build up to the actual walk.

So at the moment, that is 2x 75 min, 1x 90 min and 1x 60min

I average about 3.5mph (5km) per hour for each walk; my heart rate is is between 140-160 for the majority of the time;
but how do you quantify that it is over or above the other measure of flat walking?

heybales

Treadmill compare, or school track.

So that is some incline in there, outdoors, right, that you are doing?

That rates as high cardio then, because I'll bet your HR isn't that high walking flat.

Besides, I see your HR dropping really well as you get more cardio fit.

catti41

thanks Heybales, will run this through the spreadsheet over the weekend.
yes it's outdoors and i am noticing my heart rate dropping as i get fitter, which is a great NSV!!!!

heybales

thanks Heybales, will run this through the spreadsheet over the weekend.
yes it's outdoors and i am noticing my heart rate dropping as i get fitter, which is a great NSV!!!!

And never fear, you are burning exactly the same number of calories even if the HR is lower. Just means your cardio system is more efficient - HR can be lower to supply the same amount of oxygen to burn the same amount of fuel, though it's more fat rather than carbs as you get fit. I doubt you gained much efficiency in walking after years of doing it.