subject: Walking or Running to Lose Weight - Which one is More Effective? [print this page] The choice between walking or running to lose weight needs to be made with some caution.
If you are just a "newbie", trying to decide if walking or running to lose weight will get you melting off the pounds, then I would recommend you start by walking first. This form of exercise has several health and weight loss benefits that running has... only your body won't be stressed and the transition can be made to running once you've improved your basic fitness level.
Benefits to Walking:
1) Low impact sport (easy on your joints)
2) Greatly improves cardiovascular health
3) Increases endurance
4) Increases metabolism; a higher metabolism = MORE calories burning when resting
5) Builds muscle; stronger more defined muscles mean more calories used (muscles feed off calories, especially your leg muscles!)
6) ANYONE can walk
7) It is free!
So as you can see, walking has its definite pros. However, there is one important question that you must consider. Are you just starting out on your weight loss battle, or are you looking to pump up your already established workout routine?
If you are looking for a serious change, and your body is ready for running, you may feel that running to lose weight is right for you.
WAIT! You first need to be aware how to safely transition from one to the other:
Tips on Transitioning to Running:
1) Start gradually - if you're walking 5 times per week, replace 1-2 walks with a running routine.
2) Slowly incorporate running into your WALKS. i.e. If you walk for 30 minutes, start your walk and after your 5 minute warm-up try running for 2 minutes; walk for 5; run for 3; walk for 5; run for 4 etc.
3) Seek advice to purchase proper running shoes
4) Stretch, stretch, STRETCH!
It's true that running is a powerful form of exercise that can quickly help slim and trim your body. You just need to know that when you switch your routine from walking to running that your body WILL feel it. That's why it's so important to be gradual, but once you've established a routine you will definitely notice a change in your physique.
Does walking or running burn more calories?
Ah... this is the age-old question. For years the scientific community has stated that both burn the same per mile. But if you compare the amount of energy you exert when you sprint vs. stroll how can this be TRUE?
Well the debate has been fought and I have to say I believe modern Science's new opinion that running burns MORE calories. Take this example:
MEN:
Running a mile burns an average of 125 calories vs. 88 while walking.
WOMEN:
Running a mile burns an average of 105 calories vs. 75 while walking.
(FYI: The men burned more than the women because they weighed more.)
So there you have it. Remember, the key to weight loss is found not only through regular physical activity but also with a proper diet and a positive attitude!
Walking or Running to Lose Weight - Which one is More Effective?
By: Sara Reynolds
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