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±×·±µ¥ °Ç°»ó ÀÌÀÍÀ» ±Ø´ëÈÇÏ·Á¸é(maximize the health benefits) À¯³äÇØ¾ß ÇÒ(keep in mind) ¸î °¡Áö°¡ ÀÖ´Ù. °È±â ¼Óµµ´Â À¯¿ëÇϱâ´Â ÇÏÁö¸¸ ºÒ¿ÏÀüÇÑ ÁöÇ¥(helpful but imperfect indicator)´Ù. Áö¼ÓÀûÀÎ ½Ã°£ µ¿¾È È°¹ßÇÏ°Ô °È´Â ´É·Â(ability to walk briskly for a sustained length of time)ÀÌ Áß¿äÇÏ´Ù. È°µ¿·®°ú °µµ(amount and intensity of effort)°¡ ÃÖ´ë °ü°Ç(the most crucial factor)ÀÌ´Ù. ³»¸®¸·À» ½Ã¼Ó 3§°·Î °È´Â °Íº¸´Ù ¿À¸£¸· ½Ã¼Ó 2§°°¡ ´õ ³´´Ù.
¹Ì±¹ÀÇ °Ç° ¸Åü 'The Healthy'¿¡ µû¸£¸é, °È±â ¿îµ¿À» ÇÏ´Â ÁöÇü(ò¢û¡¡¤terrain)µµ Áß¿äÇÏ´Ù. ÆòźÇÑ º¸µµ(ÜÆÔ³¡¤smooth sidewalk)°¡ ¾Æ´Ñ ¸ð·§±æÀ̳ª µ¹ÀÌ ¸¹Àº ±æ(sandy or rocky trail)¿¡¼± ¼Óµµ°¡ ´À·ÁÁö±â ¸¶·ÃÀÌ´Ù. ÇÏÁö¸¸ ½ÉÀå¹Úµ¿¼ö »ó½Â(heart rate elevation)Àº ¾î¶² ±æ¿¡¼µç ÀϾÙ. ÆòÆòÇÑ ±æÀÌµç ¿À¸£¸·À̵ç(flat or uphill roads) ¸¶Âù°¡Áö´Ù. ¼Óµµº¸´Ù Áö¼Ó¼ºÀÌ ÈξÀ Áß¿äÇÏ´Ù´Â(be far more significant) ¾ê±â´Ù. ÇÏ·ç 1¸¸º¸ ¸ñÇ¥¸¦ Á¤ÇÏ´Â °Ç ÀÌ·± Áö¼Ó¼ºÀ» È®º¸Çϱâ(ensure the sustainability) À§ÇÔÀÌ´Ù.
¼Óµµ´Â ¿¬·É¡¤½ÅÀ塤üÁß µî °³ÀÎ »óÅ¿¡ µû¶ó Â÷ÀÌ°¡ ³¯ ¼ö¹Û¿¡ ¾ø´Ù(inevitably vary depending on personal circumstances). ½ÉÀ庴(heart disease)¡¤ºñ¸¸(obesity)¡¤´ç´¢(diabetes) ¡¤°íÇ÷¾Ð(high blood pressure)¡¤¿ì¿ïÁõ(depression) À§ÇèÀ» ÁÙÀÌ°í, ½ÉÇ÷°ü °Ç°À» ÁõÁø½ÃÅ°´Â µ¥(enhance cardiovascular fitness) ÇÊ¿äÇÑ ¼Óµµ°¡ µû·Î ÀÖ´Â °Íµµ ¾Æ´Ï´Ù. È¿À²Àû¡¤È¿°úÀû ½ÉÀå °È ¿îµ¿(efficient and effective cardio workout)À» À§Çؼ¶ó¸é ½É¹Ú¼ö¸¦ ³ô¿©¾ß Çϴµ¥(raise your heart rate), ´ëÈ´Â ÇÒ ¼ö ÀÖÁö¸¸ ³ë·¡´Â Çϱâ Èûµç ¼Óµµ°¡ Àû´çÇÏ´Ù.
´Ù¸¸, üÁß °¨·®(weight loss)À» À§Çؼ¶ó¸é ¼Óµµ¡¤°µµ¸¦ ´Þ¸®ÇØ¾ß ÇÑ´Ù. Ä®·Î¸® ¼Ò¸ð·Î ±ÍÂøµÇ´Â(come down to calorie expenditure) ¹®Á¦À̱⠶§¹®¿¡ ±Þ°æ»ç(ascend sharp incline) µî ´Ù¾çÇÑ ÁöÇü°ú °µµ¸¦ Àû¿ëÇØ¾ß ÇÑ´Ù. The Healthy´Â ÇÑ ¿¹·Î 10ºÐ ¸öÇ®±â °È±â, 2ºÐ °ÝÇÏ°Ô °È±â(¿À¸£¸·), 4ºÐ ¿ÏÈ ÆäÀ̽º(´ëÈ °¡´É ³ë·¡ ºÒ°¡´É »óÅÂ), 3ºÐ °ÝÇÏ°Ô, 3ºÐ ¿ÏÈ, 4ºÐ °ÝÇÏ°Ô, 2ºÐ ¿ÏÈ, 5ºÐ ¸¶¹«¸® °È±â¶ó´Â 33ºÐ ¿îµ¿ À¯ÇüÀ» ÃßõÇÑ´Ù.
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