When you feel that you are over the average weight or out of your desired body shape, you tend to try various methods to shed those extra pounds. On that note, you may have seen many people who struggle with weight try walking or running for weight loss.
In fact, both of these exercises are perfect forms of activities that could burn a lot of calories. In this article, we hope to acquaint you with facts about walking vs. running for weight loss and which is best for you.
Walking Vs. Running
Research conducted in 2013 analyzed and compared its data about levels of exercise and weight change in approximately 50,000 individuals who walked or ran for many years. Accordingly, they discovered that walking paved the approach to weight loss for nearly everyone in all the examinations. However, running was more productive at shedding pounds for men overall, and women began with the most weight. But, for both males and females in the most considerable weight class, walking is directed to around half the weight loss of running.
Moreover, as another remarkable fact, it was revealed that walking was essentially as capable as running for females in all other weight levels in the study conducted. However, if your intention is to lose weight fast, running is a definite preference when done safely. In this research, the most complex runners observed 90 percent higher weight loss per energy consumed when running as contrasted to walking.
Which One Is Better To Burn Calories And Burn Belly Fat?
Walking and running give related health advantages, but running has calorie-torching benefits over walking. According to the experts, the principal differentiation between walking and running is the number of calories a person burns per minute of activity but not per mile. Walking briskly at a 3.5-mph speed for 30 minutes will torch around 156 calories for a person who is about 160 pounds in weight. But, on the other hand, running at a 6-mph speed for that same 30 minutes will torch more than double the calories, which is about 356 calories.
The number of calories an individual burns while running or walking depends on numerous factors. Those factors include:
- Bodyweight of a person
- The strength of the activity
- The number of minutes or hours of the activity
Whether preferring running or walking, exercise can benefit a person by reducing their abdominal fat. One investigation discovered that regular aerobic activities, such as walking, decreased belly fat and encouraged people to control obesity. Consequently, running and walking can support torching calories in the body. But, they also assist in overcoming abdominal fat, depending on the severity of the exercise. Furthermore, researchers have affirmed that stocking a lot of fat in the midsection is linked with the uncertainty of diseases. Those diseases include type 2 diabetes and heart disease.
Another analysis done in 2018 of 39 subjects issued in a journal revealed that high-intensity interval training (HIIT) decreased visceral fat by 1.8 percent. As per the specialists in the subject, running is usually a huge move ahead in strength from walking. Therefore, it would be the best option to combine it into your cycle slowly. Moreover, by substituting higher-intensity running intervals with lower-intensity walking intervals, one will be able to get the best advantages without exerting extreme pressure on your body. And, HIIT is also an excellent approach to help yourself in a running program.
When elaborating on high-intensity interval training, it is an activity in which you makeshift short blowouts of activity near to your zenith heart rate with more comfortable sessions. This can assist in torching belly fat. And, this process is essential because visceral fat is positioned deep in the abdominal cavity, encompassing organs like the pancreas and liver. That suggests the fat can trigger a lot of metabolic modifications. This includes higher triglyceride levels and increased insulin resistance.
However, running is a less dynamic movement, and it’s more imperious on the body. Thus, it burns more calories per minute. But, if you have got the chance to walk long enough to ignite an equal number of calories, walking will do the job. That is, the studies have proved that if your final intention is to shed weight, odds are neither walking or running solely is going to do the deal. The specialists advise that you should be on a calorie restriction along with exercises if you intend to lose weight faster and safely.
Heart And Joint Health And Walking Vs. Running For Weight Loss
According to recent studies, it was revealed that running does not certainly lead to more arthritis than walking. Plus, it was found that both running and walking are good for weight loss, promoting mental health, and improving heart health.
In research issued in 2017, nearly 59 percent of non-runners had osteoarthritis in their knees, contrasted with 53 percent of the runners. For the crowd that recorded running the most, the predominance decreased to about 51 percent. And, in another research issued in 2013, those who ran more than 1.2 miles daily had a 15 percent lesser risk of osteoarthritis. And also, a 35 percent lower prospect of hip replacement than those who were not very engaged. However, the experts speculate that one of the causes for fewer joint problems among the runners is that the runners had more lowering body mass indexes (BMI) than those who walked. In fact, this implies that less weight indicates little stress on the joints, even throughout high-influential exercises like running.
In addition to all these facts, another organizational research resolved that running and walking lessened the risk of high cholesterol levels, hypertension, diabetes, and heart disease. Still, the study did not undeviatingly approach whether running or walking could help in promoting cardiovascular or heart health. However, one study affirms that brisk walking for at least 150 minutes per week is correlated with a lower risk of diabetes, heart disease, high cholesterol, and high blood pressure.
Advantages Of Cardiovascular Exercises
Walking and running both belong to the category of cardiovascular exercises or popularly known as cardio exercises. These exercises usually utilize primary muscle groups in the body, make the heart pumping faster, and improve breathing rate. In addition, one research observed the advantages of exercise for mental health and discovered that 30 minutes of moderate-intensity movements. Activities such as brisk walking were sufficient to decrease depression and anxiety, besides its other health gains that we will list down below.
Cardio exercises contribute various health advantages, including:
- Supporting to control or prevent health conditions such as diabetes, heart disease, and high blood pressure.
- Torching calories and eating away fat for weight loss.
- Improving the immune system.
- Lowering cholesterol levels.
- Restoring the heart.
- Promoting mental health by reducing depression, anxiety, and mental stress.
- Advancing sleep patterns.
- Enhancing bone density.
- Diminishing stress.
- Boosting endurance.
So, when we pay attention to all the facts that we have discussed through this article, you can see that running may be more calorie-torching and high-intensity than walking. Still, walking is a fabulous approach to release into exercise, no matter what your prevailing health condition is. And make sure you are staying actually engaging each passing day. Keep in mind that you should stick to your exercise routine all year round. Therefore, it is your sole responsibility to arrange the best way to exercise even during the cold weather. You can either set up a home mini-gym with particular walking or running and other pieces of exercise equipment or make time for your workout sessions at the gym. Ultimately, the most important thing is that you stick with it and reach your desired weight loss goal.
So, we hope you obtained the necessary information on walking vs. running for weight loss through our article. Make sure that you let us know your ideas about what you prefer the most: walking or running by leaving us a comment below. Stay fit and safe!
Sources and References
American Heart Association
U.S. National Library of Medicine
Journal of Orthopaedic & Sports Physical Therapy