JOGGING vs WALKING: Best Fat-Burning activity
An age-old debate and confusion is Which one burns more Fat - Jogging or Walking?
Everyone talks about the importance of Cardio training for the reduction of body-fat and for improved cardiovascular health. Let us look at various factors which shall help us decide and choose between Jogging & Walking.
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| Jogging vs Walking |
AEROBIC vs ANAEROBIC TRAINING
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| Aerobic vs Anaerobic training |
Aerobic Activity
It is the activity where the body uses Oxygen as the major source of energy production. This oxygen is used by the body in a biochemical process called Krebs Cycle to break down fat which releases energy. Brisk walk & jogging at low speed come under this category.Anaerobic Activity
It is the process of using other avenues for energy production other than Oxygen. The energy production is done by the processing of Muscle Glycogen which is the stored form of carbohydrates. Running or Jogging at higher speed comes under this category.
HOW HEAVY ARE YOU
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| Pressure on Joints due to run & sprint |
If you are a heavy individual, strenuous activities like running or jogging shall put undue pressure on your ankles, knees & lower back, whereas a brisk-walk can be relatively easier on these joints.
YOUR EXISTING HEART HEALTH & ENDURANCE LEVEL
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| Jog vs Walk - Heart Health |
Strenuous activities like running or jogging can be more demanding on the cardiovascular system, so if you have any pre-existing heart conditions or if you suffer from Hypertension, a brisk walk shall be the best and safest activity to train your cardiovascular system and burn fat.
Running, being stressful on the lungs due to its intense nature shall wear you down sooner. It means that the body might have more workable energy substrates to process but we stop as our lungs are exhausted and thus we give up sooner. Things are different with a trained athlete whose endurance levels have elevated due to years of training. Thus, if you are new to the fitness circuit, stick to brisk walking which you shall be able to do for a longer duration.
ARE YOU HAVING LOWER BACK PAIN / INJURIES / OSTEOPOROSIS
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| Jogging & Pre Existing back pain, Osteoporosis or Injuries |
Running and jogging shall involve undue jerks, plus one's sense of judging minuscule obstacles (like gravel or small stones) may potentially be compromised while running due to the shorter attention span, So if you have lower-back pain, stick to brisk-walk which shall put lesser stress on your lower back.
MAXIMUM TRAINING DURATION
The aerobic activity being less intense, can be done for a longer duration. Anaerobic activity can be performed for a relatively shorter amount of time.
HOW MUCH TRAINING TIME YOU GOT?
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| Training time availability |
Fat loss is all about burning calories and creating that calorie deficit. If you have lesser time in hand, you can go for a Jog. Check out the below table:
Walking
60 min @ 4mph - 243 Calories
60 min @ 4.6mph -270 Calories
Jogging
30 min @ 6mph - 270 Calories
30 min @ 6.7mph - 300 Calories
CONCLUSION
The choice of activity is to be based on the above-mentioned factors. Though a brisk walk is safer & seems to have the upper hand, it doesn't mean that running or jogging is useless! Running and Jogging too cause fat-loss and add to the muscle conditioning as well. If you are new to running, you can alternate between walking & running intermittently and eventually build stamina, power & endurance for longer Runs! Always consult your doctor before starting with any fitness regimen.
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