Most sports enthusiasts would disagree on whether running or walking is better to burn fat. Both are excellent cardiovascular exercises, but they differ in intensity, calorie burn, and long-term adherence. We’ll separate the crucial differences and show you the best route for burning fat.
Calories Burned: Running vs Walking
Running would burn more calories per minute compared to walking because it entails higher intensity. On average:
- Running (6 mph) will take about 600 calories per hour to burn.
- Walking (4 mph) will take about 300 calories per hour to burn.
- Longer periods of walking will allow you to match or exceed the calorie burn from a short run.
Fat-Burning Zone Explained
Fat-burning zone is low-intensity workout where your body utilizes a higher percentage of fat for fuel. Brisk walking keeps you in the zone for longer and therefore is good for fat loss if done over a period of time.
Impact on Muscles and Joints
- Running is high-impact and helps develop leg muscles, glutes, and core muscles. It can stress joints, especially knees and ankles.
- Walking is a low-impact activity, which makes it less risky for beginners, the elderly, and those with joint ailments.
Sustainability and Consistency
Walking is easier to do on a daily basis even after a long period of not exercising. Running requires more effort and stamina, which may be harder to sustain in the long run. Losing fat needs persistence, so choose the activity you can do every day.
Interval Training: Walking and Running Combined
Interval running, walking in between can easily maximize your burning fat. Alternating short bursts of running followed by walking allows you to burn more calories without overexerting your body.
Weight Loss Tips for Both
- Keep track of pace and time to monitor calorie burn.
- Consume a healthy diet, which is rich in protein and fiber.
- Stay hydrated with water intake before, during, and after exercising.
- Warm up and stretch to prevent injury.
Running or Walking?
Running is ideal, if your goal is maximum caloric burn in minimal time. If you prefer a low-impact, long-duration, fat-burning activity, walking is best. Alternating between both through intervals can give the advantages of both worlds.
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