Ok so what’s better running or walking for losing body fat
Intensity and duration play a big factor in this question but lets take a dive in and look into which one is better.
Calorie Burn
Running vs Walking: Running burns significantly more calories per minute compared to walking. This is due to the higher intensity and greater energy expenditure required to maintain a faster pace. For a person who weighs 72kg (so just over 11 stone) walking at a pace of 3.5 miles per hour for 30 minutes burns about 156 calories. Running at 6 mph for the same time burns about 356 calories. That’s 200 calories more..
Running wins
Intensity and EPOC (Excess Post-exercise Oxygen Consumption)
Running Vs Walking: High-intensity exercise like running not only burns more calories during the activity but also increases the rate of calories burned after the exercise due to EPOC, also known as the afterburn effect. Walking, especially at a moderate pace, has a lower impact on EPOC. However, walking for a longer duration can still result in significant calorie expenditure.
Running wins
Impact on Muscles and Joints
Running Vs Walking : Running is a high-impact activity that puts more stress on muscles and joints, which can lead to a higher risk of injury, especially for those who are overweight or have joint issues. Walking is a low-impact activity, making it easier on the joints and suitable for people of all fitness levels, including those with joint concerns or who are overweight.
Walking wins
Sustainability and Consistency
Running Vs Walking: While running can be more effective for rapid fat loss due to higher calorie burn, it may be challenging to maintain consistently over a long period, especially for beginners. Walking is easier to sustain over the long term. It can be incorporated into daily routines (e.g., walking to work or taking a stroll during lunch breaks) and can be done for longer durations without significant fatigue.
Walking wins
Metabolic Rate and Fat Utilization
Running Vs Walking: Higher intensity exercises like running primarily utilize carbohydrates for fuel but also promote a higher overall metabolic rate, which can aid in fat loss over time. Walking at a moderate pace primarily utilizes fat for fuel, making it effective for fat loss, especially if done consistently and combined with a healthy diet.
Walking wins
Psychological and Social Factors
Running vs Walking: Some people find running to be a more exhilarating and motivating form of exercise, while others may find it daunting. Walking can be a more social and relaxing activity, which might increase adherence and consistency for some individuals.
Walking wins
Summary
Both running and walking can be effective for losing body fat, but the best choice depends on individual preferences, fitness levels, and any existing health conditions. Here’s a quick summary:
Choose running if you are looking for a higher calorie burn in a shorter amount of time, enjoy high-intensity workouts, and do not have joint issues.
Choose walking if you prefer a low-impact, sustainable exercise that you can incorporate into your daily routine, have joint concerns, or are new to regular physical activity.
Ultimately, the most important factor in losing body fat is creating a consistent calorie deficit, which can be achieved through a combination of exercise (whether running or walking) and a balanced diet.
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