Many people think running is the fastest way to burn fat and lose weight. In this episode, Jen explains why brisk walking is more effective and how it works.
Did you enjoy the podcast today? Please let me know by leaving a review on your favourite podcast platform. Every month I draw one lucky reviewer to have a free one-hour consultation with me. Also, remember to subscribe wherever you’re tuning in from so that you always catch the next episode.
SHOWNOTES
When it comes to exercise, many people believe running is the quickest way to burn fat and lose weight. However, in this episode, Jen discusses why brisk walking can be even more effective.
Brisk walking can be just as, if not more, effective for fat burning, especially over the long term. The key lies in how the body uses fat as fuel at different exercise intensities.
1. Energy Systems and Fat Burning
The body relies on two primary fuel sources during exercise: carbohydrates (glycogen) and fat. The balance between these depends on exercise intensity. At lower intensities, such as walking, the body tends to use a higher percentage of fat for fuel compared to running.
- Walking: At a moderate pace, fat becomes the primary energy source, allowing you to sustain activity longer without depleting glycogen stores, resulting in prolonged fat burning.
- Running: Running increases energy demands rapidly, so the body shifts to burning more carbohydrates, which provide quicker energy. While running burns more calories overall, it relies more heavily on carbs, meaning it doesn’t always burn as much fat proportionally as walking.
2. Sustainability and Consistency
One major advantage of walking over running is its sustainability. Many find walking more enjoyable and less taxing on the body, allowing for longer and more consistent exercise.
- Lower Risk of Injury: Walking is low-impact and puts less strain on joints, muscles, and the cardiovascular system, reducing the risk of injury. This allows you to maintain regular exercise, increasing fat burn over time.
- Easier to Maintain: Walking can be seamlessly integrated into daily life—during commutes, breaks, or while listening to a podcast. It’s less physically demanding, making it easier to stay motivated for the long term. Consistency is key for long-term fat loss.
3. Intensity and the Fat-Burning Zone
Walking keeps you in the “fat-burning zone,” around 50-70% of your maximum heart rate, which is optimal for fat oxidation. At this intensity, the body efficiently uses fat as its primary energy source. Running, however, often raises your heart rate above this zone, shifting fuel usage away from fat.
4. Caloric Deficit and Fat Loss
Fat loss depends on creating a caloric deficit, meaning you burn more calories than you consume. While running burns more calories per minute, walking allows for longer durations of activity, leading to a similar or even greater total calorie burn over time.
- Post-Exercise Fat Burn: While walking doesn’t produce the same “afterburn” (excess post-exercise oxygen consumption) as running, regular walking can significantly impact fat metabolism, especially with consistency.
5. Stress and Hormonal Factors
High-intensity exercises like running can elevate cortisol levels, the body’s stress hormone, which can increase fat storage, especially around the abdomen. In contrast, walking is a relaxing, low-stress activity that helps reduce cortisol and promote fat loss.
While running burns more calories overall, brisk walking is highly effective for fat burning, especially for those seeking a sustainable, lower-impact routine. Walking allows the body to burn a higher percentage of fat, is easier on the joints, and can be done for longer periods, making it a powerful tool for long-term fat loss and overall health.
Did you enjoy the podcast today? Please let me know by leaving a review on Apple Podcasts. Every month I draw one lucky reviewer to have a free one-hour consultation with me. Also, remember to subscribe wherever you’re tuning in from so that you always catch the next episode.
Are you looking for more great resources? Get a free copy of my Feed Your Body ebook here and be sure to explore my blog while you are there.