- 1 Lose weight by Walking or Running: What is Better?
- 2 Work out more Calories with Running
- 3 Burn the same amount of calories with walking and running
- 4 The heart rate for optimal fat burning
- 5 Extra weight loss with running through muscle building
- 6 Lose weight by walking
- 7 Faster losing weight by walking
Lose weight by Walking or Running: What is Better?
Lose weight by running or walking: both help to burn calories, but is it both equally good? Losing weight with running and losing weight both have their advantages and disadvantages. With running you use more energy per hour, so you will lose weight faster. But calorie consumption per kilometer is almost the same when running and walking. When walking, losing weight is slower than running, but by running faster and further you can compensate for this.
Losing weight is a matter of burning more calories than taking food by yourself. Simply put, it means more exercise and less food. You can do that exercise in different ways. Two commonly used methods are walking and losing weight by running. The question which of these two works best is not so easy to answer. Below the advantages and disadvantages of running and walking in weight loss are discussed.
Work out more Calories with Running
Lose weight by running is generally faster than walking because you burn more calories per hour. That makes sense because when you run, you have to put more effort into your muscles than walking. And you also ask more of your heart and lungs. With walking (5 kilometers per hour) a person of 70 to 80 kilos uses about 300 calories per hour, while when the same person starts running (10 kilometers per hour) 800 calories per hour are burned. In the same time, you use about 2.5 times as much energy with running compared to walking. Running is therefore quite effective in losing weight.
Burn the same amount of calories with walking and running
Yet it is often claimed that you use the same amount of calories with walking and running. How is that possible? if that is said here is not about the calories per hour, but about the calories per kilometer. If you run 5 kilometers, you consume as much energy as walking 5 kilometers; only do you walk about twice as long. This does not go all the way, because the harder you walk or run, the more calories you consume per kilometer. But the differences are quite small. Is walking Good for Weight Loss
The heart rate for optimal fat burning
When you exert your effort, your body burns calories. You can get these from sugars or from fat. It depends on the intensity of the effort, how the distribution is between sugars and fat. As you move more intensively, you start to burn more sugars and more fat. You can measure how intensively you are exercising by paying attention to the heartbeat. The heart rate for optimal fat burning is between 60 and 70% of your maximum heart rate. If you move more intensively, you burn more fat in absolute numbers, but the difference is very small. Because you ask more of your body, chances are that you will not last long. This calls for (solid) walking or running at a leisurely pace instead of running at a high pace.
Extra weight loss with running through muscle building
One of the reasons why you will lose weight faster than walking is that you build muscle faster. The energy you use is mainly requested by your muscles. And in our body, the more muscle, the more burning of calories. With running, you lose weight in this sense: you use more energy at the moment of walking than when you walk or sit, but on top of that you also grow muscles, which in the future will provide extra calories! And there are more reasons why running is good for you.
When walking, you also make muscles and burn calories at the same time. But because you load your muscles much less with walking than with running, the effect is much smaller. Is walking Good for Weight Loss
Lose weight by walking
Yet there is also a lot to say about walking away from walking instead of running. When you start running, 20 or 30 minutes is often quite a task, while for most people it is not a problem to walk untrained for an hour or even 2 hours. And with two hours of walking you burn considerably more calories than with half an hour of running.
This also applies in the long term. By training with running you can perhaps extend the total time to an hour or perhaps one and a half hours. But when you practice walking, it is probably not a problem to walk for 3 or 4 hours in a row. If you have enough time, you can burn more calories (and lose weight faster ) than with running.
Another advantage of walking is that it is reasonably effective when it comes to weight loss, and at the same time does not require a lot of your body. Your muscles, joints, lungs, and heart are put to work, but no extreme performance is required. That makes walking away very suitable for people with (minor) injuries or elderly people who want to lose weight.
Faster losing weight by walking
When you choose to lose weight by walking instead of running, you have to take into account that this takes a relatively long time. Fortunately, there are several ways that you can accelerate your weight loss through walking:
Walk more often or longer distances
Faster walking, so you burn more calories per hour.
Move with your arms while walking , for example by using Nordic walking sticks. Because you use more muscles, you consume extra calories
Adapt walking to eating and drinking. Walking just after or even while eating is extra effective. Also, walking provides more when you ensure that you drink enough water
You can also lose weight by combining very well with a diet which ensures a lower calorie intake. Think, for example, of a Low-carb diet , or losing weight through participation in Weight Watchers .
Of course, there are other ways of exercising and exercising, which can help with weight loss. If you want to lose weight, it is useful to also know the calorie consumption.
Is walking Good for Weight Loss