单项选择题

Walking is the earliest and simplest from exercises. By putting one foot in front of other, you can start to walk your ways towards a healthier life-style. Walking is an easy way to challenge the cardiovascular system (心血管系统),while at the same time building muscles. But to achieve these goals, a little more than a gentle walk around the block is required.
Walking actually burns as many calories (卡路里) as running the same distance - if done in the correct manner and at a reasonable pace (步伐). Start with a basic program that you can complete three or four times a week. This should include five main steps:
-A beginning warm-up for about 5 minutes.
-A little bit faster period of 5 minutes at medium level (中等速度).
-A 10 minutes "burning" at a higher level.
-A 5 minutes slow down period at a medium level.
-A 5 minutes cool down period at a low level again.
-A suitable walking pace of around 5 kilometers per hour will burn around 80 calories in 30 minutes.
Compare with running the same distance, walking in the recommended way burns______.

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