Walking or Running Which Is Better?

Burn calories by walking The amount of calories burned during..

Walking or Running Which Is Better

Walking or Running Which Is Better?

Burn calories by walking

The amount of calories burned during the aerobic workout depends on several variables: intensity of the workout, duration of training and weight of the trainee.

Walking is less stressful than running. A person weighing 60 kg will burn at a moderate walking time of 3-4 km / h.

A person weighing 80 kg will burn exactly the same activity 204 calories.

Increasing the speed to 5-6 mph will cause 290 calories per hour, assuming that the weight is 60 kg, and in case the person weighs 80 kg, burn 409 calories per hour.

Burn calories by running

Running burns calories very efficiently, but it requires adequate preparation to avoid exhaustion or injury.

Running at 8 kph burns 472 calories per hour If you weigh 60 kg, increasing the speed to 12 kph will burn 797 calories per hour.

High body weight causes the running activity to be more difficult and strenuous, and it also causes increased strain on the knee and ankle area, so it is necessary to enter this type of activity gradually.

Also, high body weight causes increased calorie burning, a person weighing 80 kg will burn 654 calories at a speed of 8 km / h and 1103 calories at 12 km / h.

Walking vs. Running

Running an hour daily burns more calories than walking, so theoretically, better running for diet and weight loss.

But running draws many physical resources from a person, and therefore requires him to be in excellent physical condition.

Wearing your running shoes, having a long sitting on the couch, and going for a strenuous run is not such a good idea, an idea that could lead you back to the couch when you’re bruised and wounded

Compared to running, walking can be a better and more effective solution if you are not used to physical activity.

Do not underestimate the impact of walking on your health. In any case, it is always advisable to consult with your family doctor before commencing exercise, especially if you have not been involved for a long time.

Walking Workouts for Weight Loss

Here are details about the different types of workouts you can use in building your personal plan.

A brisk pace is one where you are breathing harder than usual and your heart rate is at 60 to 70 percent of your maximum heart rate.

1. Short Walking Workout

  • Warm up at an easy pace for three to five minutes.
  • Speed up to a brisk walk at the target pace for 30 minutes.
  • Slow to an easy pace for three to five minutes.
  • You may want to do a gentle stretching routine after your warm-up or after you finish your walk.

 

2. Very​ Short Walking Workout

If you don’t have time for a sustained walk, find the time to take two to four 15-minute walks.

Your time at a brisk pace for the day should add up to at least 30 minutes.

  • Warm up at an easy pace for one to three minutes.
  • Speed up to a brisk pace for at least 10 minutes.
  • Slow to an easy pace for one to three minutes.

 

3. Long Walking Workout

  • Warm up for five minutes at an easy pace.
  • Walk at a brisk walking pace for 60 minutes.
  • Slow to an easy pace for five minutes.

 

4. Long Easy Walking Workout

You can spice up this workout by joining in a local charity walk or joining a walking group or club for their workouts.

  • Warm up for five minutes at an easy pace.
  • Walk at the target brisk walking pace for 30 minutes.
  • Slow to an easy pace for additional 30 to 90 minutes.

 

Days Off

When you are walking for weight loss, you should take no more than one to two days off in a week.

On your day off, you can still enjoy easy strolls and you want to ensure you aren’t sitting for long periods.

Running Workouts to Build Endurance

Beginner Endurance Program

 What to do For how long (Intensity 1-10)
 Warm up at 3.5 mph pace 5 minutes 3.5
 Jog at 5 mph pace 4 minutes 5
 Jog at 6 mph pace 8 minutes 6
 Jog at 5 mph pace 4 minutes 5
 Cool down 5 minutes 3.5
 Total Workout Time: 26 minutes

 

Intermediate Endurance Program

 What to do For how long Intensity (1-10)
 Warm up at 4 mph pace 5 minutes 3.5
 Jog at 5.5 mph pace 4 minutes 5
 Jog at 5.8 mph pace 8 minutes 6
 Jog at 5.5 mph pace 8 minutes 5
 Jog at 5.8 mph pace 8 minutes 6
 Jog at 5.5 mph pace 4 minutes 5
 Cool down 5 minutes 3.5
 Total Workout Time: 42 minutes

 

Advanced Endurance Program

 What to do For how long Intensity (1-10)
 Warm up at 5 mph pace 5 minutes 3.5
 Run at 6 mph pace 4 minutes 5
 Run at 6.3 mph pace 8 minutes 6
 Run at 6 mph pace 8 minutes 5
 Run at 6.3 mph pace 8 minutes 6
 Run at 6 mph pace 8 minutes 5
 Run at 6.3 mph pace 8 minutes 6
 Run at 6 mph pace 4 minutes 5
 Cool down 5 minutes 3.5
 Total Workout Time: 58 minutes

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Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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