What is better Running or walk to lose weight
|Running or walk to lose weight|
What is better to run or walk to lose weight If so many people ask, and there are indeed arguments on the subject. One thing is certain: as aerobic activities are both useful for weight loss, because they help us burn calories while we move but also – if practiced consistently – to increase normal metabolism and therefore burn calories even when we are at rest. Having said that, is it better to run or walk to lose weight?
Does walking really make you lose weight?
Even just a simple walk (preferably in the midst of nature, the park, or otherwise away from city traffic) is very useful for our well-being. Benefits the cardio-circulatory, immune and skeletal system. It also improves mood and helps to reduce stress, because it lowers the levels of cortisol in the blood. Its beneficial effects however – which are not few – are exhausted here. A brisk walk can only do good but it does not help us lose weight .
To burn calories, the walk must be at a steady pace and induce physical effort.
Let’s see why.
When you start burning fat
To perform any action – whether it is drinking a glass of water or raising a 100 kg barbell – our body uses a molecule called adenosine triphosphate (ATP) . It is the enzyme responsible for the accumulation of energy which, through a chemical process of splitting (catabolism), is released into the muscle allowing its contraction and therefore the movement. Among the mixtures necessary for ATP synthesis there are:
the sugars (also called carbohydrates), which are not used directly but which is stored in the liver and in the muscle in the form of glycogen;
the fat , a reserve with which every person has.
Our metabolism, which prefers lean and rapid processes, starts to synthesize ATP by first consuming glycogen , because it has a better yield than fat consumption, it is already present in the muscle or it can be obtained from the liver system. Furthermore, the disintegration of sugars works both in the presence and absence of oxygen.
The stocks of glycogen in an organism, however, are not unlimited and when the intensity of training increases, the process of catabolism requires another fuel, that consisting of fats , the use of which however requires a substantial supply of oxygen.
How much walk required to lose weight
To burn fat, and therefore to lose weight, it is necessary to reach that threshold, at the time when fats enter the catabolic circuit. To burn calories for energy purposes, you need to maintain a heart rate of around 60-70% of your maximum heart rate , but the index varies from person to person based on various factors, including gender and age. Once that percentage is reached, the metabolism starts to burn the lipid component.
In a brisk walk, this happens after about an hour , and from that moment on the fat reserves come to cover about 80% of energy expenditure.
How to walk to lose weight
When, during a walk, an elevated heart rate is reached, the organism finds itself in debt of oxygen: the request by the muscles increases but not always circulation and ventilation are able to satisfy it.
At the end of the session, the muscle accumulates lactic acid , which will be disposed of once the oxygen debt has been restored. At this juncture the metabolic activities do not immediately return to their resting state but continue to burn calories ( EPOC ), depending on the intensity of the exercise previously performed.
This means that we can achieve greater results, in terms of weight loss, if at a high pace walk, with homogeneous heart rate, we alternate moments of interval training , with accentuated variations. In this way we will stimulate metabolism peaks and, at the same time, we will increase resistance, to the benefit of the heart and the circulatory system.
So is it better to run or walk to lose weight?
It is obvious that, with the same time and distance traveled, when running lipids they are involved first in the catabolism process and this benefits the amount of fat burned compared to walking. In short, an hour of travel allows us to burn more fat than we would burn in an hour’s walk.
However it is not always easy to maintain a constant speed during the race and it often happens to go into trouble shortly after leaving. When we walk, instead, we can keep the pace steady, increase the pace when it is possible and take advantage of interval training to recover.