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Walking vs running

Whats better for fat burning?

  • walking

    Votes: 81 29.2%

  • running

    Votes: 165 59.6%

  • other: list

    Votes: 31 11.2%
  • Total voters
    277
Running burns a larger percentage of carbs, but more calories are burned overall. Lower intensity exercise causes more cals to be utilized from fat. However, since fewer carbs are being used, there is a better chance for the carbs to be stored and possibly turned into fat later.

With no change in diet, I've noticed I get leaner, faster with running than any light-intensity cardio.....most likely due to the fact that i'm burning a greater amount of calories.
 
Definately running vs. walking. Running burns about 100 cals per mile depending on how fast your running. you have to walk doublwe that to burn the same amount of cals. I'm a running freak but dont run as much (maybe twice a week now) because of the breakdown of muscle if done to much. It really helps in leaning ou thought. Great mental stres reliever!!
 
in my personaly experience, running works better for sure. If i am doing AM cardio though, its usually a brisk walk at 4.0mph for 30 minutes. I just can't run first thing in the morning -- too tired.
 
I like walking up the highest incline on the treadmill, easier on the knees and gets the heart rate up there.
 
dont really know. my knees are for shit, so i only walk at a fast pace. works well for me though.
 
This is a great subject altough for me I can run and get slim but their is always that little bit their at the end and never comes off makes me so madd I want to grab a knife and start sliceing. But I cant complain now cause I got to small and now I am gainning. So thats my complicated comment!!
 
migcor said:
I only run when I'm being chased.
Click to expand...

Quoted for truth.

Besides, I have shin splints and running hurts really, really bad! I like the bike at the gym or the rowing machine. On the bike an hour is about 20 miles, and typically the little thing on the bike says I'm doing around 400 calories an hour. I figure this is close to what the average person gets off of running for an hour.
 
accuflex said:
vs. what? running is running
Click to expand...

Running on a tread mill is very different than running on a stationary surface.

Running on a stationary surface like a concrete sidewalk requires you to propell your own body weight, where you are only keeping up with the RPM of the belt running on a treadmill. Running on a staionary surface requires more effort, and persons can perform longer workouts on a treadmill than they could running on a stationary surface.
 
running is not running...

You want to be lean and hard as a stone? Sprint intervals. Unless you work up to it over a meaninful amount of training time, prolonged activity over 80% of your HRM is going to munch muscle. Take a good look at long distance runners. If thats the look you want, the 'i just stumbled out of Aushwitz' look, go to town...

Now take a look at sprinters that run the 100m... JACKED! RIPPED! that might be more the visual asthetic you are looking for.. same visual comparison goes for olympic velodrome cycllists vs. ultra marathon guys... Fine, Lance is possibly the fittest guy in the world, but i dont want his body.

You want to burn fat? If you can stomach the abuse: balls to the wall high intensity interval training on an empty tank first thing in the AM or if that doesnt work for you, after your last calorie at night.. best two options.

Next up: 65%-70% of you AHR max for prolonged duration.. AGAIN A.M., empty tank...
 
What are your thoughts on using a protein shake with just water before cardio first thing in the morning. If that boosts you your blood glycogen levels too much, what about using BCAAs to prevent excessive muscle breakdown from not eating anything first thing in the morning.
 
BigAzn said:
What are your thoughts on using a protein shake with just water before cardio first thing in the morning. If that boosts you your blood glycogen levels too much, what about using BCAAs to prevent excessive muscle breakdown from not eating anything first thing in the morning.
Click to expand...

Just make sure you dont do it right before this my cause a ' tummy ach"
:( and that feels yucky.
 
Tomek.. The HULK said:
"running doesn't burn fat, it defines muscle"


"Walking burns fat, after 30 mins"

Which is true and which is the ultimate fat burner??
Click to expand...



It all depends on how you do it......Walk for a hour vs run a hour running will burn more fat.

However run 2 mile vs walk two miles...Just a example: run 2 miles in 13-15 minutes depending how I feel....Walking will take maybe 30-40 minutes...by walking your staying active alot longer is where that come from.
 
harbinator said:
I like walking up the highest incline on the treadmill, easier on the knees and gets the heart rate up there.
Click to expand...

Try walking for 2 min 3.0, while inclined to about 13 and then run for 1 min at 4.5 while still inclined at 13.

hit 15 min and you will be spent for sure. Dont be afraid to cry like a baby toward the end hahaha just kidding
 
Official Journal of The
American Society of Exercise Physiologists (ASEP)

ISSN 1097-9751
An International Electronic Journal
Volume 7 Number 1 February 2004

Nutrition and Exercise

CHRONIC SUPPLEMENTATION WITH FISH OIL INCREASES FAT OXIDATION DURING EXERCISE IN YOUNG MEN

DEREK M. HUFFMAN, JODY L. MICHAELSON, TOM R. THOMAS

Exercise Physiology Program, Department of Nutritional Sciences, University of Missouri-Columbia, Columbia, MO 65211

ABSTRACT

CHRONIC SUPPLEMENTATION WITH FISH OIL INCREASES FAT OXIDATION DURING EXERCISE IN YOUNG MEN. Derek M. Huffman, Jody L. Michaelson, Tom R. Thomas. JEPonline. 2004;7(1):48-56. Recent evidence suggests that omega-3 fatty acids from fish oil (FO) stimulate fat oxidation in liver and perhaps skeletal muscle. Our purpose was to examine the effect of an acute high-dose and a chronic low-dose of FO on fat oxidation during exercise. Seven recreationally active males (age 21-27 yr) jogged for 60 min at 60 % VO2max in three trials administered in random order: 1) no meal (NM), 2) 4 h following a high-fat meal (HFM), and 3) 4 h following an isocaloric HFM partly substituted with FO (HFM+FO). The FO supplement contained 60 % eicosapentaenoic acid, and 40 % docosahexaenoic acid. Subjects then supplemented 4 g/day of FO for 3 wk and while remaining on the supplementation regimen, repeated the same three trials in random order. Indirect calorimetry was used for the determination of oxygen consumption, respiratory exchange ratio, and energy expenditure from fat and carbohydrate. Heart rate, and rating of perceived exertion were also monitored for each test. The acute high-dose FO had no significant affect on fat use during exercise. In contrast, chronic supplementation significantly augmented total fat energy expenditure as compared to trials before supplementation in each of the three treatments versus trials prior to chronic supplementation (NM, 269.1 ± 49.8 v. 245.7 ± 36.2 Kcal, P = 0.009; HFM, 295.2 ± 40.2 v. 260.8 ± 36.4, P = 0.001; HFM+FO, 299.0 ± 38.7 v. 280.4 ± 35.9 Kcal, P = 0.002). These data suggest that chronic, but not acute FO supplementation enhanced the contribution of lipid during exercise in young active males.



Omega-3 fatty acids (n-3fa) in the form of fish oil (FO) have garnered much attention for their triglyceride (TG) lowering affect (1,2). The mechanistic action of FO and other n-3fa is believed to involve the suppression of enzymes engaged in TG synthesis and stimulation of beta-oxidation in the liver (1,2). Recent studies have demonstrated novel pathways that polyunsaturated fatty acids (PUFA), and in particular eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from FO, enhance fatty acid oxidation (3). PUFA such as EPA and DHA are believed to mediate the repartitioning of metabolic fuels by stimulating fatty acid oxidation and ketogenesis, inhibiting fatty acid and TG synthesis, and reducing concentrations of malonyl-CoA. In vitro studies suggest that metabolites of EPA and DHA are more potent activators of fat oxidation than other fatty acids via the binding of the transcription factor, peroxisomal poliferator-activated receptor-alpha (PPAR-á)
 
Problem w/ running, for me, is it zaps my leg mass. Incline walking still gets the heart pumping but is easier on my quads. I do both though, along w/ other misc. GPP stuff.
 
chef wide When you are talking high intensity intervals are you saying something like this would be sufficient...
- srint balls to the walls for say 2 minutes and then maybe walk at a fast pace for 2 mins...For say 20-30 minutes. just curious and want to give this a try.
 
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it is impossible to sprint "balls to the wall" for 2 minutes. If you can, then you aren't sprinting.

typical recommendations are to sprint for 30 seconds, jog for 60, or sprint for 60, jog for 120

or run uphill, walk back down it. etc.
 
Have you guys ever try Mui Thai(kick boxing) shadow boxing and heavy bag work best work out you will ever have as far as cardio. Also Try jumping rope! works great for me and is fun!!(running long miles is boring for me) If I run I like sprints or play basketball.
 
kethnaab said:
it is impossible to sprint "balls to the wall" for 2 minutes. If you can, then you aren't sprinting.

typical recommendations are to sprint for 30 seconds, jog for 60, or sprint for 60, jog for 120

or run uphill, walk back down it. etc.
Click to expand...
Well maybe i phrased it incorrectly. I have known track athletes who can max out a treadmill for two minutes with out much of a problem so if that isn't sprinting i'm sorry. When i do run sprints on a treadmill i run them at 11mph for the full two minutes, then drop down to a slow jog at say 5.5mph, to me that sure feels like sprinting but again maybe i am wrong and i wont call it "sprinting" anymore.
 
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when it comes to running for me, its got to be 100 meter sprits followed by 100 meter walks. I do a mile of them (aprox. 1600 meters, so 8 sprints and 8 walks). If i'm in a good mood and its nice out, i sometimes even go back for another mile. All told it takes about 10 mins for me, and its a hell of a workout. In this next semister i'm gonna try and get up to 1.5 miles per outing, and do that in 15 mins.
 
hiit cardio is not for everyone. best thing to do is dedicate 6 to 8 weeks doing hiit, then switch to lower intensity, longer duration.

i did hiit for 8 months and was not pleased. i now do longer duration cardio and never have to worry about losing muscle. you have to find out what works for you.
 
The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.

The easiest way that I tell people to do it is to start off at a good pace for 5 minutes. Then take up the intensity on the machine and go as hard and as fast as you possibly can for a minute and then bring it back down for a minute or two — however long it takes for you to recover enough to do it again. ANY cardio machine will work — I like the treadmill and the elliptical trainer the best.

Another easy way to introduce yourself to this kind of cardio without killing yourself right off the bat is simply to keep changing your speed and intensity level every two minutes or so — go up and down — challenge yourself. This will "trick" your body into burning more calories since it can not achieve steady state.

When it comes to the heart rate question— whether to stay lower or higher — this is your answer. At a lower % of max heart rate (65%), a larger percentage of calories burned come from fat than at a higher heart rate (75-85%). HOWEVER, despite the percentages, you will burn more total calories and therefore more total fat calories at a higher heart rate.
 
harbinator said:
I like walking up the highest incline on the treadmill, easier on the knees and gets the heart rate up there.
Click to expand...

ditto to that.

I do alternating heights; 1 minute on 7% incline then 1 minute on 15% at 3.5 mph. It may not be running, but it helps kick my ass.
 
What ever brings your heart rate to 70% of your max. If walking at the highest incline setting wearing a weighted bodyvest is your duplication of an Ironman climb to the top then so be it! I do my cardio after my floor movements, burning 80% of calories for fat for glycagine glucose fructose and so on are long gone at my intesitiy
 
Tomek.. The HULK said:
"running doesn't burn fat, it defines muscle"


"Walking burns fat, after 30 mins"

Which is true and which is the ultimate fat burner??
Click to expand...

Probably the ultimate fat burner for cardio is doing both. Start with a warmup, and then do a HIIT session for 15 min. Rest 5, then do a standard longer duration medium level cardio on perhaps a treadmill for 30-40 minutes.

Give it a go....
 
This might be of help to folks.....may be particularly noteworthy to note the part I made bold...but the whole thing is very interesting and pertains to this thread very well.

Med Sci Sports Exerc. 2002 Jan;34(1):92-7. Related Articles, Links

Determination of the exercise intensity that elicits maximal fat oxidation.

Achten J, Gleeson M, Jeukendrup AE.

Human Performance Laboratory, School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, B15 2TT, United Kingdom.

PURPOSE: The aim of this study was to develop a test protocol to determine the exercise intensity at which fat oxidation rate is maximal (Fat(max)). METHOD: Eighteen moderately trained cyclists performed a graded exercise test to exhaustion, with 5-min stages and 35-W increments (GE(35/5)). In addition, four to six continuous prolonged exercise tests (CE) at constant work rates, corresponding to the work rates of the GE test, were performed on separate days. The duration of each test was chosen so that all trials would result in an equal energy expenditure. Seven other subjects performed three different GE tests to exhaustion. The test protocols differed in stage duration and in increment size. Fat oxidation was measured using indirect calorimetry. RESULTS: No significant differences were found in Fat(max) determined with the GE(35/5), the average fat oxidation of the CE tests, or fat oxidation measured during the first 5 min of the CE tests (56 +/- 3, 64 +/- 3, 58 +/- 3%VO(2max), respectively). Results of the GE(35/5) protocol were used to construct an exercise intensity versus fat oxidation curve for each individual. Fat(max) was equivalent to 64 +/- 4%VO(2max) and 74 +/- 3%HR(max). The Fat(max) zone (range of intensities with fat oxidation rates within 10% of the peak rate) was located between 55 +/- 3 and 72 +/- 4%VO(2max). The contribution of fat oxidation to energy expenditure became negligible above 89 +/- 3%VO(2max) (92 +/- 1%HR(max)). When stage duration was reduced from 5 to 3 min or when increment size was reduced from 35 to 20 W, no significant differences were found in Fat(max), Fat(min), or the Fat(max) zone. CONCLUSION: It is concluded that a protocol with 3-min stages and 35-W increments in work rate can be used to determine Fat(max). Fat oxidation rates are high over a large range of intensities; however, at exercise intensities above Fat(max), fat oxidation rates drop markedly.
 
Sprint intervals...... In the Marine Corps we had a drill we would do that would kick our ass. I'll try to explain

Exercices :
1-push up (30 count)
2-squats (20 count)
3-leg lifts (20 count)
4-mountain climbers (40 count)
5-side straddle hop (jumping jacks) (50 count)
6-bear crawl for 30 yards (10 times)

Start out by joging at a pretty good pace for 3min and stop and do exercise 1, get up and run for another 3min and go to the next exercise keep repeating until all exercises have been completed and start over again If you can. :chomp:

You can replace the exercises weekly to change things up, like replace bear crawls with stadiums. To make life miserable do this with a weighted vest or a "flack jacket" OOH RAH!
 
doesn't running turn your body anaerobic...?

this is not a good fat burning environemt, it's almost catabolic once you turn anaerobic...

i walk, or use the eliptical to keep the pounding off my joints...
 
Cardio and fat oxidation is so overrated. Cardio, whatever type you choose is simply again an extension of your diet. What you are effectively doing is adding a caloric expenditure to your diet(thus more of a calorie deficit).

Taking in the right nutrients to perserve muscle, and you shift hopefully to fat oxidation and muscle preservation.

There was some info quite a while back that more muscle mass, higher metabolism so you burn more fat at rest, and it was some astronomical amount like 45%. This in fact turns out not to be the case, it is something like a mere 6%. Not much to make a difference.

So what I am getting at with this last paragraph is that while you are doing your cardio, heart rate/metabolism will increase, but rapidly shift back to normal upon stopping, even with HIIT. It does raise metabolism a bit afterwards, but not to any extent that is advocated by everyone.

Diet folks, along with cardio as a tag along, is your fat burner. Cardio is a way to add to your caloric deficit.
 
As stated above me, diet is the most important thing to burn fat. Cardio depends on your heart rate. If you are not wearing a heart rate monitor or keeping track of your heart rate when you are doing cardio you don't know what you're doing.
 
Fat loss is all about diet. Period. If diet was not key, how do you explain the cardio bunnies at the gym you see every day, doing everything from HIIT to who knows how long duration, and they never change.

It is because it is all about calorie deficit. Cardio should be an extension of your diet, helping to create a higher calorie deficit. If you do not change your diet, cardio will do nothing to making you leaner. More heart efficient/cardiovascularly fit, yes. But leaner, no.

Think about it, if you create a deficit of 300 calories in a day with your diet, or if you "burn" 300 calories with cardio with diet staying the same, does your body know the difference?
 
harbinator said:
I like walking up the highest incline on the treadmill, easier on the knees and gets the heart rate up there.
Click to expand...

If you still really low on your knees and take very long deep strides you can hit your hammie and butt. I love doing that and combining it with running.

Run for a minute: long deep strides for a minute - rinse lather repeat
 
Lifterforlife said:
Think about it, if you create a deficit of 300 calories in a day with your diet, or if you "burn" 300 calories with cardio with diet staying the same, does your body know the difference?
Click to expand...

Your theory is flawed because cardio also speeds up metabolism and nobody knows how many calories can be omitted by having a higher metabolism.
 
NorgePrecision said:
Your theory is flawed because cardio also speeds up metabolism and nobody knows how many calories can be omitted by having a higher metabolism.
Click to expand...

My theory is not flawed...true, cardio speeds up metabolism somewhat, but what do you think happens? The body adapts to it also. :) It then becomes a non issue.

Just like the fact that was going around about muscle speeding up metabolism, and burning more fat just sitting there, though this is true, it is a miniscule amount, again the body adapts and you simply have a higher set point.

Muscle in fact burns no more than 13 kcal/kg/day. The liver uses much more than that, as well as the brain, heart and kidneys.
 
Tomek.. The HULK said:
"running doesn't burn fat, it defines muscle"


"Walking burns fat, after 30 mins"

Which is true and which is the ultimate fat burner??
Click to expand...

I think its all about SIMPLE math, running will burn more calories for the same duration of time. The more calories you burn the larger caloric deficit.
 
But you're making an assumption that running burns more calories. If you can produce the same heart rate walking quickly, riding a bike, or some other cardio excersize, then your cal/hr spent should be the same.
 
Roofus said:
But you're making an assumption that running burns more calories. If you can produce the same heart rate walking quickly, riding a bike, or some other cardio excersize, then your cal/hr spent should be the same.
Click to expand...

Or more precisely if you do as much work (physics) walking, like walking at an incline then yes the number of energy out could be the same as running or even greater. I was coming from an assumption that other variables kept equal (such as walking vs runing w/o an incline), running would burn more calories.
 
youngguns said:
Low-Intensity cardio if you want to keep your muscle. Think the Olympians run? Nopers. 135ish bpm thats the going rate
Click to expand...

Could not disagree more. The most shredded athletes on the planet are swimmers and sprinters. That is not low-intensity cardio. It is insanely high intensity cardio on short intervals. The people that lose muscle are long distance runners that keep up a medium to high heart rate for hours at a time. Short term super high intensity like sprinting or high intensity for 15-20min is not going to eat your muscle.
 
I personally do the interval training

I warm up and then go to a fast jog/spring for 2 mins then go back down to a jog for two mins then to the spring for a min then a jog for 2 and so on. This will help burn the most fat
 
My new favorite is intervals on a treadmill with the incline way up. I do 10 minutes warm up at 3.5mph at 10% incline, then 1 min at 6.0 then 2 minutes at 3.0, repeat. Doesn't sound like much but after 35 minutes (500-550 calories) you are pretty darn tired...

I tried bumping it up to 12% incline today, but that was way too hard and put it back down to 10 after 3 intervals lol
 
Roofus said:
Could not disagree more. The most shredded athletes on the planet are swimmers and sprinters. That is not low-intensity cardio. It is insanely high intensity cardio on short intervals. The people that lose muscle are long distance runners that keep up a medium to high heart rate for hours at a time. Short term super high intensity like sprinting or high intensity for 15-20min is not going to eat your muscle.
Click to expand...


Exactly. Sprint intervals are the way to go. Burn more cals in less time. If your knees cant handle it, do intervals on a bike, or do some steep incline walking on a treadmill.
 
I mix it up. HIIT sprints 2-3 times a week FTITM and mix it up with incline treddie walks 1 day a week and moderate one time a week and brisk walks if I feel like it added on top of all that.

I dont think one way works better over the other. I think the same thing for too long will never work.

Interesting ; I like hearing about this. I've tried it all ; exculsivley and not so. Everything has worked and nothing has worked for long.
 
KidnKorner said:
Running on a tread mill is very different than running on a stationary surface.

Running on a stationary surface like a concrete sidewalk requires you to propell your own body weight, where you are only keeping up with the RPM of the belt running on a treadmill. Running on a staionary surface requires more effort, and persons can perform longer workouts on a treadmill than they could running on a stationary surface.
Click to expand...


I didn't know or realize this. So what you are saying is, you will burn more calores running outside than on a treadmill?
 
Partagus said:
I didn't know or realize this. So what you are saying is, you will burn more calores running outside than on a treadmill?
Click to expand...

This isn't an option for those of us with shin splints though. I can't run outside, but I can usually deal with 20 minutes on a treadmill. Typically I have to hit the eliptical though.
 
All depends on what you really want to do. Running would obviously be quicker, but you would expend more energy. The whole point of cardio is to elevate your heart rate. One would think that 30-40 min of cardio that would elevate your heartrate to say 160 ish would be better for you then say 15 min or running, or a few minutes of HIIT.
 
Just switched over to HIIT from long duration 2 a day Moderate cardio,
and it seems to be working better for burning the fat quicker than the 2
sessions a day of 45 min but less intensity.

Usually 30-40 minutes max, with several 4-5 minute intervals of Max intensity,
in between a moderate steady pace..

Either on the Bike, Inclined treadmil fast walk, Elliptical or Stairmaster.

My knees/ankles are also fried after 44 years of Soccer/Basketball/Life ..
 
I've wondered what is the best, I have seen on the treadmils at the gym that there are specific heart rates for fat-burning and for cardiovascular. I try stay on the edge of the fat burning and at the start of the cardio zones but i ahve wondered if these actually make any differance
 
migcor said:
I only run when I'm being chased.
Click to expand...

hahaha.

Would it be wise to do 2 Cardio sessions in 1 day?

Say a brisk walk 1st thng in the morning on an empty stomach for about 40 minutes, then go for a run for about 30 minutes at around 4 in the afternoon?
I think that would give optimal results
 
I have been doing 10 min on incline treadmill 8-10% at 4.0 mph, then 20 mins on stationary bike at 90 mph first thing in the AM in empty stomach. I am not sure what my HR is though. I need to buy one so I can track it. I have also been throwing in some bike at night too between sets of weights to keep the HR elevated throughout the w/o.
 
Tomek.. The HULK said:
"running doesn't burn fat, it defines muscle"


"Walking burns fat, after 30 mins"

Which is true and which is the ultimate fat burner??
Click to expand...

Both suck whats matter most if you are trying to lose any weight and not loss the muscle you have worked so hard over the past few months is HR! You can run you can walk you can swim you can take a shit for all it matters to me keep your HR at 65% of your Max HR and your body will burn fat and not your lovely muscles for energy. Also people need to learn proper cardio times. Cardio should be preformed only in 2 cases A. First thing in the morning on an empty stomach or B.After workouts when you can insure that your body is no longer using glycogen for energy and starts using fat.

PS: I didnt read the other pages so if this has been mentioned just ignore it.
 
Running burns a whole lot of fat and i really encourage you to do that if you are looking to lose weight. You might want to walk double the time that you ran, but running is a life saver and fat burner.:)
 
I have been eating very clean since last september. Started cutting and jogging at my 65% HR and I still have a little area of fat around waist. Under my belly butom to my love handles. Other than that I have 6% BF. Help??!!
 
from my experience high intesity interval runing it clean lot bodyfat but also muscles.Of course with good nutrition.
Fast walking on an empty stomach(70-75%of maximal heart rate)i was more satisfied and helped to preserve muscles.
 
As of lately I LOVE running... however I keep it limited to 2-3 times a week just to not burn too much muscle, and I also try to make sure it falls the morning after a high carb day as well! :)
 
sbt2082;8823074[B said:
]As of lately I LOVE running[/B]... however I keep it limited to 2-3 times a week just to not burn too much muscle, and I also try to make sure it falls the morning after a high carb day as well! :)
Click to expand...

Im the same. Since ive started playing more football (soccer), ive found that i actually like running now that im not as fat as i was. Im preferring the treadmill to the bike at the gym now too!
 
I want to try this balls to the wall sprinting on the treadmill. I usually walk 5 minutes at 4.5 then run at 6.0 for 30-45 min the walk again and call it good. The sprinting thing sounds like it may be an awsome challenge so since ive never done it can somone map it out for me? :) ty
 
I like walking on the treadmill at the highest elevation. Running is effective but has too many drawbacks.
 
If I usually run at 6.5 for 30 minutes, then change it up to walking at 4.0 for 1 hour, that should get at least the same fatburning results because Ive doubled the time, but didnt divide the speed in half (4.0 is not half of 6.5). Correct, or it it not that simple?
 
If you're looking at a broad spectrum of people then walking > running as it's easier for higher % of people to maintain over a longer period of time due to levels of aerobic fitness.

Personally I favour hiking & running-based aerobic work (fel running, fartlek, 60% MHR or HIIT).
 
ChefWide said:
running is not running...

You want to be lean and hard as a stone? Sprint intervals. Unless you work up to it over a meaninful amount of training time, prolonged activity over 80% of your HRM is going to munch muscle. Take a good look at long distance runners. If thats the look you want, the 'i just stumbled out of Aushwitz' look, go to town...

Now take a look at sprinters that run the 100m... JACKED! RIPPED! that might be more the visual asthetic you are looking for.. same visual comparison goes for olympic velodrome cycllists vs. ultra marathon guys... Fine, Lance is possibly the fittest guy in the world, but i dont want his body.

You want to burn fat? If you can stomach the abuse: balls to the wall high intensity interval training on an empty tank first thing in the AM or if that doesnt work for you, after your last calorie at night.. best two options.

Next up: 65%-70% of you AHR max for prolonged duration.. AGAIN A.M., empty tank...
Click to expand...

In 100% agreement here.

What works best for me is the Stairmaster. I go 3 min warmup and then 5 sessions of 1 min sprint at level 12, rest for 2 min at level 1, then back to level 12. My HR gets pretty quick to about 175 and I hit the next session when it gets to about 140.

Works a treat.
 
ChefWide said:
running is not running...

You want to be lean and hard as a stone? Sprint intervals. Unless you work up to it over a meaninful amount of training time, prolonged activity over 80% of your HRM is going to munch muscle. Take a good look at long distance runners. If thats the look you want, the 'i just stumbled out of Aushwitz' look, go to town...

Now take a look at sprinters that run the 100m... JACKED! RIPPED! that might be more the visual asthetic you are looking for.. same visual comparison goes for olympic velodrome cycllists vs. ultra marathon guys... Fine, Lance is possibly the fittest guy in the world, but i dont want his body.

You want to burn fat? If you can stomach the abuse: balls to the wall high intensity interval training on an empty tank first thing in the AM or if that doesnt work for you, after your last calorie at night.. best two options.

Next up: 65%-70% of you AHR max for prolonged duration.. AGAIN A.M., empty tank...
Click to expand...

Like the sound of this... Great advice!
 
I think running is a lot better than walking for burning fat. However running can be hard on your leg joints because of the repetitive impact. Two of my favorite exercises for burning fat are the treadmill machine and the stairstepper machine. 20 intense minutes at the end of a workout, 3 days a week. Circuit training is also good.
 
There is no comparison. It's like comparing oral vs. intramuscular. There is a reason med personnel use IV drip instead of pills for the important, urgent situations.... it's much faster. Running burns more calories than walking.
 
I say high intensity intervals is way to go but it all depends on what your diet is really. If your going low-carb walking might do the trick, but it all depends on your body also. I tried low-carb walk/run, and moderate carb diet (1.5g of carb per pound ) walk/run and i got same results. Just that i felt much better about my self on the moderate carb diet. than, there is high intensity intervals which just kicks my ass :P. But really, you just have to try all of em and find the best one for your self =D
 
What do you guys think of running REAL Stairs, like in my building, goes up to 36 floors... I can run/jog than barely walk all the way up... is that considered comparable to a HIGH INTENSITY workout? It doesn't last that long , but I sure as hell am tired after it..
 
calitrainman said:
Running burns a larger percentage of carbs, but more calories are burned overall. Lower intensity exercise causes more cals to be utilized from fat. However, since fewer carbs are being used, there is a better chance for the carbs to be stored and possibly turned into fat later.

With no change in diet, I've noticed I get leaner, faster with running than any light-intensity cardio.....most likely due to the fact that i'm burning a greater amount of calories.
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agreed
 
I actually walk on the treadmill at a 14-15% incline for my cardio - I switch off running/walking for a minute each partway through.....then when I'm about to throw up, I just walk the rest of the time. Incline treadmill stuff is a great way to boost your heartrate - plus is works out your ass! :)
 
I prefer running but when your trying to lose weight you have to cut down your calories from carbohydrate and then running becomes impossible to do with the low energy. Running builds muscle and with more mass the more you utilize calories. Really it doesn't matter what exercise you do only your diet is what can make you lose the weight.
 
The amount of fat burned by running is equal to the amount of fat burned by fast or brisk walking. You may choose any of them, but I would recommend brisk walking.
 
Hey...running is a very good exercise as compared to walking. Running helps in burning calories and running on a treadmill will help in reducing the strain to the ankles, knees and lower back that would be involved in running on a normal space.
 
Roofus said:
Could not disagree more. The most shredded athletes on the planet are swimmers and sprinters. That is not low-intensity cardio. It is insanely high intensity cardio on short intervals. The people that lose muscle are long distance runners that keep up a medium to high heart rate for hours at a time. Short term super high intensity like sprinting or high intensity for 15-20min is not going to eat your muscle.
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Heh yeah but swimming is more of a weight training exercise than cardio, you are meeting decent resistance in the water, and propelling your body with every major muscle group.
 
axismundi said:
Heh yeah but swimming is more of a weight training exercise than cardio, you are meeting decent resistance in the water, and propelling your body with every major muscle group.
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You don't think sprinters have resistance? Watch any of the combine over the weekend? :)
 
How about BOTH?

I will fulfill an entire hour for cardio but at first I will run for 2 miles on a slight incline to get a good sweat, then walk at an extreme incline at a 4.0 pace for the rest of the remaining hour. This is what works best for me and I am continually shredding fat while still gaining muscle strength and size.
 
It really just depends on weather the person is physically fit to run or not.

Of course running is a better fat burning exercise because it really gets your heart rate going.
 
I personally prefer walking, because it’s something I can do with some regularity and just about anywhere. Running is great if I'm looking to push myself, if I'm feeling up to it but it’s just something I can't honestly do consistently and I think consistency is the most important thing.
 
If you live where there are big hills (mountains), I think uphill hiking is the best of all. It is aerobic like running, but can be sustained for hours, unlike running (for most people). It also is a great workout for the legs. Here in Colorado, it's typical to gain 500 - 1000 feet elevation per mile on the front range trails. Throw in the altitude effect, and you can't beat it.
 
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