Walking vs. Running for Burning Fat
A few recent studies have tried to shed light on the subject to determine which exercise is best for anyone attempting to lose weight. In year-old subjects, whose calorie expenditure per week was roughly the same in runners and walkers, body mass index and waist circumference was much lower in runners than walkers. Another reason running may have a leg up on walking when it comes to weight loss is calorie consumption after a workout.
Post-exercise, all participants of the study were invited to a buffet where they could pick and choose their meal.
Walkers ate 50 calories more than they burned during exercise, while runners actually ate fewer calories than were lost during exercise. Runners also had higher levels of peptide YY in the body — a blood hormone that suppresses appetite. Walkers, on the other hand, had no increase. This appetite suppression among runners is one example of how a vigorous exercise like running can help to avoid overeating and lead to more weight loss over time.
While research might show running is a more effective way to lose weight when compared to walking, there are other factors to consider.
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As far as overall health is concerned, walking can lower heart disease, cholesterol levels and blood pressure even more than running. When you factor in the overall stress running places on the body as well as the increased risk of injury, walking may be the better alternative for some individuals with a history of lower-extremity injuries. Overtraining and being more prone to illness from a weak immune system are also more likely to occur with runners than walkers.
If you dislike running but find walking is more relaxing and an activity you look forward to, then stick with that. To avoid the pitfalls of lifestyle differences in a comparison of walking with running, Cris Slentz and his colleagues at the Duke University School of Medicine in North Carolina recruited overweight or obese middle-aged men and women.
They were then randomly assigned to one of three exercise programs or to a non-exercising control group. The exercisers worked out on treadmills, cycles, or elliptical trainers at an intensity equal to either walking or jogging. All were told not to change what they ate.
Calories Burned Walking | Walking vs. Running
After six months, those who exercised the equivalent of walking 11 miles a week had lost the same amount of weight—about three pounds—as those who exercised the equivalent of jogging 11 miles a week. What matters is the total number of calories you burn. Not surprisingly, a third group, which did the equivalent of jogging 17 miles per week—it took them three hours—lost the most weight: eight pounds over the six months. Of course, they burned the most calories. And changing intensities may make a big difference. Researchers call it high-intensity interval training, or HIT. Weight gain happens.
Do you have experience with weight loss from walking vs. Let us know in the comments. Sources: M ed.
Is running better than walking for weight loss
Sports Exerc. Older patients may do better embracing interval exercise rather than the traditional long aerobic workouts. Intervals may be safer and quicker and more effective. This is especially helpful when most of us are short on time. Short interval exercise using a bike or body weight may be useful with patients with joint problems or heart disease. Running is especially risky in terms of injury in obese patients.
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Michael Loren, MD. From Nutrition Action Healthletter: We agree about exercise vs food intake for weight loss.
Interval exercise is currently being tested for effectiveness in older people.