At a Glance
- Short bursts of physical activity, like stair climbing or brief walking intervals, increase energy expenditure by 20% to 60% compared to steady, continuous movement.
- Researchers measured energy use by tracking oxygen intake during start-and-stop versus continuous activities, finding higher energy use in intermittent exercises.
- Traditional energy studies often assess steady-state activities, where energy expenditure levels off, but this study explored the impact of short, repeated intervals.
- The body needs more energy to initiate activity each time, like a car using more fuel when accelerating from a stop.
- For those looking to enhance workout effectiveness, incorporating short bursts of activity may maximize energy use more than a steady, continuous exercise session.
Researchers at the University of Milan have found that short bursts of physical activity, like climbing stairs or walking for brief periods, can cause the body to burn 20% to 60% more energy than doing the same activity nonstop. The study, published in Proceedings of the Royal Society B, monitored oxygen intake during exercises to measure energy expenditure, revealing that start-and-stop exercises use more energy than steady, continuous movement.
The team was curious if energy usage would differ when people performed activities in short bursts rather than maintaining a steady pace. Traditionally, studies on energy use measure activities at a “steady state,” meaning that after a while, the body has adjusted, and energy use levels off. However, the researchers wondered how energy use might change when activities are broken into shorter, repeated intervals rather than done continuously.
In their experiment, ten volunteers walked on a treadmill or climbed stairs for different lengths, ranging from 10 seconds to four minutes. They wore masks that measured their oxygen intake, allowing the team to track how much energy they were using during each exercise bout. The results showed that energy use was higher during the start-and-stop activities compared to a steady pace over the same distance.
The researchers explain that when we begin an activity, our bodies require more energy to “get up to speed” and reach a steady rhythm, much like a car uses more fuel when accelerating from a stop. The study suggests that people looking to maximize their workouts could benefit from incorporating multiple short bursts of activity rather than sticking to a more extended, continuous session at a steady pace.
References
- Luciano, F., Ruggiero, L., Minetti, A. E., & Pavei, G. (2024). Move less, spend more: The metabolic demands of short walking bouts. Proceedings of the Royal Society B: Biological Sciences, 291(2033), 20241220. https://doi.org/10.1098/rspb.2024.1220
- Yirka, B. & Phys.org. (2024, October 16). Walking in short bursts found to consume 20% to 60% more energy than walking continuously for same distance. Phys.Org; Phys.org. https://phys.org/news/2024-10-short-consume-energy-distance.html
