Walking sings easy but it can absolutely compete with running on a number of levels both activities can prolong your life improve your body composition and enhance mental health in this blog i will compare walking versus running, for weight loss fat loss mental health physical health and more and everything is backed by rigorous studies.
WALKING VS RUNNİNG
Walking versus running for weight loss both walking and running can promote weight loss however, you should consider these factors caloric burn running generally burns more calories than walking due to its higher intensity according to helping quote someone, who's 160 pounds running at 5 miles per hour burns 606 calories walking briskly for the same amount of time at 3.5 miles per hour burns, just 314 calories.
Healthline infers that quote you need to burn approximately three thousand five hundred calories to lose one pound if your goal is to lose weight running is a better choice than walking besides a study published in the journal of strength and conditioning research shows that runners continue to burn more calories than walkers, even after their workout and that afterburn effect last five minutes longer, but that assumes.
You can run for five miles an hour for that entire hour and let's face it not everyone can do that brings us to the next point, motivation and perceived effort for some people running can be more challenging and demanding than walking the higher impact and intensity of running may make it harder to sustain for longer periods especially beginners or those with joint issue on the others hand walking is a low impact exercise.
That cam be more accessible and even enjoyable for people who prefer a intense workout this can lead to better long-term adherence and consistency that's not all you can walk every day without feeling extremely tired in fact chances are you will have more energy after your 60 minute walk, so you can play with your kids go dancing or go swimming, that is not case with jogging for 60 minutes people who go on a 60 minte run are more tempted to become coach potatoes for the rest of the day.
Thus decreasing their metabolic rates and you can absolutely make walking more difficult to burn more calories and even build muscle hang on to hand weights, while walking wear a weighted vest that is five to ten percent of your body weight wear ankle weights, walk in incline studies show that a one percent incline on a treafmill increase oxygen consumption and helps you burn more calories.
The increased oxygen consumption also helps you build more lean muscles in your legs by contrast jogging and running are forms of cardio that decrease lower body muscle mass especially, if you don't have strength training in your routine lifestyle ultimately the best exercise for weight loss is what you enjoy and can incorporate into your lifestyle consistently walking can fit easily into daily routine such as commuting or taking breaks at work.
It may also be more suitable for those with physical limitations that prevent them from running for example you can go on brisk 30 minute walk during your lunch break or before work and barely break a sweat you can go back to your office rested and refreshed now imagine going for a 30 minte run you would most likely need to shower before returning to work and your energy levels would be lower.
WALKING VS RUNNİNG
Walking versus running for fat burn when most people think about burning fat they think of the fat burn zone the fat burn heart rate zone refers to the heart rate range at which your body primarily utilizes fat as a fuel source to determine your fat burn heart rate zone calculate your maximum heart rate subtract your age from 220 to estimate your nhr for example if you are 30 your estimated mhr would be 190 beats per minute.
The fat burn heart rate zone typically ranges from 70 to 90 percent of your nhr to calculate your fat burn heart rate range multiply your mhr by 0.7 and 0.9 for example if your mhr is 190 your fat burn heart rate range would be between 133 and 171 beats per minute and technically running can make your heartbeat faster to get to that zone easier, you could also bring your heart rate up through brisk walling wearing ankle weights and pumping your arms can make your entire body work harder, during your walks.
And that will also increase your heart rate in the fat burning zone but burning fat depends on more factors if you want to lose fat you must consume fewer calories than you burn limiting your daily intake by 100 to 200 calories the equivalent of walking for half an hour is enough to help you lose weight consistently in the long run in fact a study on the effect of walking exercise on abdominal fat showed that walking three times per week for 12 weeks in 50 to 70 minute chunks can considerably reduce visceral abdominal fat that's deep tissue belly fat.
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