Walking or Running for Weight Loss

According to researchers, you can burn about 100 calories on walking or running each mile. There are three factors which determine, which activity burns more fat. Both running and walking are among the best cardio exercises and can greatly increase the metabolism and accelerate the process of weight loss.

1.      Speed: Walk at increasing paces. The point where it is easier to run is called PTS (Preferred Transition Speed). If you run slower than your PTS, it requires more exertion than walking and you burn more calories. If you walk faster than your PTS, then you burn more calories. The PTS varies by person.

2.      Effort: When you run, more muscles are engaged and this increase your metabolism and helps you to burn calories even when you are stationery and not performing any activity. If you can’t run for long, alternating between a leisurely pace and a hard pace doubles your endurance and increases your ability to burn fat.

  

3.      Incline: At 15% incline

·         If you walk, you burn 150 % more calories than walking on a flat surface.

·         If you run, you burn 60 % more calories than running on a flat surface.