Energy Expenditure During

Rest,Walking, Running,
and Swimming

Modul bimbingan Dr.dr. Hening L P, SpKFR-K

 Total Daily Energy Expenditure
Components of Total Daily
Energy Expenditure
– Physical Activity: 15-30% of
TDEE
– Dietary Induced
Thermogenesis (~10%
TDEE)
• Thermic effect from
processes of digesting,
absorbing, & assimilating
nutrients.
– Resting Metabolic Rate
 Energy Expenditure in Physical
Activity

 Expression of Energy Expenditure

 Total (gross) – Resting energy expenditure
(REE) = Net energy cost of the activity
 Utilization of 1 liter of O2 generates about 5
kcal of energy.
 Energy Expenditure in Physical
Activity
 Energy expended during weight-bearing activities increases
proportional to body mass.
 There is little relationship between body mass and energy
expended during non-weight-bearing activities.
Energy Expenditure in Physical Activity
 Average daily Total Energy Expenditure estimated to
be 2900 – 3000 kCal for males, and 2200 kCal for
females 15-50 y.o.a.
 Energy Expenditure in Physical
Activity
 Classification of Work Factors:
 Duration (min) and Intensity (VO2 & kCal)
 A MET is a measure of activity intensity & represents
an average person’s resting metabolism or VO2

1 MET =
3.5 ml/kg-
1/min-1
Energy Expenditure in Physical
Activity
 Intensity of Work often
related to Heart Rate
because of linear
relationship to oxygen
uptake.
Energy Expenditure during Walking,
Running, and Swimming
 Economy is relationship between
Energy output
Energy input
 Greater economy requires less oxygen uptake to
perform a task.
 Training adjustment that improves economy
directly relates to improved exercise
performance.
 Energy Expenditure during Walking,
Running, and Swimming
 Energy Expenditure during
Walking
 Relationship between walking
speed and oxygen uptake
essentially linear between
speeds of 3.0 and 5.0
kilometers per hour (1.9 to
3.1 mph).
 At faster speeds, walking
becomes less economical and
relationship curves in upward
direction.
Energy Expenditure during Walking,
Running, and Swimming
 Walking on snow and sand requires about twice the
energy expenditure of walking on hard surfaces.
 Energy cost is proportionally larger for larger people.
 Hand-held weights increases energy cost of walking but
may disproportionately elevate systolic blood pressure.
Energy Expenditure during Running
 More economical to discontinue walking and begin
to run or jog at speeds > 6.5 kmh (4 mph).
 Net energy cost of running a given distance is
independent of speed (pace).
 Lengthening stride above the optimum length (and
reducing stride frequency) increases VO2 more than
shortening below optimum (and increasing stride
frequency).
 Cost of running into headwind significantly greater
than the reduction with tailwind.
 Energy Expenditure during
Swimming
 Energy expenditure to swim a given distance is
about 4 times greater than to run same distance.
 Energy must be expended to maintain buoyancy
while generating horizontal motion and to
overcome drag forces.
 Total drag consists of:
 Wave drag
 Skin friction drag

 Viscous pressure drag

 Energy Expenditure during
Swimming
 Elite swimmers expend
fewer calories to swim a
given stroke at any
velocity.
 Women swim a given
distance at lower energy
cost than men because of
greater buoyancy.
 Illustration Reference
 McArdle, William D., Frank I. Katch, and Victor
L. Katch. 2006. Essentials of Exercise Physiology
3rd ed. Image Collection. Lippincott Williams &
Wilkins.