Dieting Secrets Through Aerobic Exercise: Walk or Run?

Aerobic exercise is one of the most basic and effective forms of exercise that many people choose for weight loss and overall health improvement. The benefits of exercise extend beyond just weight loss; they include enhancing cardiovascular health, strengthening muscles, and reducing stress, among other advantages. However, many people overlook the fact that how you exercise is more important than simply how long you exercise. Particularly in aerobic activities like walking and running, many are unaware of how speed can significantly impact calorie burn and weight loss. In this post, we will delve into how the speed of walking and running affects energy expenditure and weight loss.

 

Both walking and running are effective exercises for weight loss and health improvement.

 

Energy Expenditure in Walking and Running: The Role of Speed

The effectiveness of exercise is generally closely related to its intensity. This is also true for walking and running—faster speeds result in higher energy expenditure. However, this relationship is not as simple as “the faster, the more.”

Slow Walking: The Pros and Cons of Energy Efficiency

For most adults, a slow walking speed is around 4–5 km/h (2.5–3.1 mph). At this speed, energy consumption is very efficient, meaning you burn the minimum amount of calories to cover the same distance, making it a “fuel-efficient” exercise pace. However, if your goal is weight loss, slow walking might not be the best option. The reason is simple: slow walking primarily uses smaller leg muscles, resulting in lower overall energy expenditure.

Fast Walking: An Effective Exercise for Weight Loss

On the other hand, walking at a speed of over 6 km/h (3.7 mph) leads to a sharp increase in energy expenditure. At this pace, you engage not just the legs but the entire lower body, which requires more energy. For example, walking at 6 km/h can burn up to 20% more calories than slower walking over the same distance. Therefore, if your goal is weight loss, walking as fast as possible is advantageous. Additionally, you can reap the benefit of shorter workout times.

Water Sports and Cycling: The Impact of Resistance

Water sports like swimming or rowing also benefit from the relationship between speed and energy expenditure. Due to the high resistance of water, the faster you move, the more energy you burn exponentially. Similarly, when cycling outdoors, air resistance increases with speed, leading to higher energy expenditure. In all these exercises, pushing for maximum speed can aid in weight loss.

Running: The Relationship Between Speed and Energy Expenditure

Running presents a different scenario than walking. In running, beyond a certain speed, the energy expenditure does not significantly differ for covering the same distance, regardless of whether you’re running faster or slower. This is because the types and numbers of muscles used in slow and fast running are not vastly different. For instance, the energy burned at a slow jog of 7–9 km/h (4.3–5.6 mph) is nearly the same as at a faster running pace. Thus, if weight loss is your sole objective, there’s no need to run at high speeds. In fact, slow running places less strain on the joints, which may be more beneficial for long-term health.

 

Optimal Speed for Walking and Running: A Realistic Approach

To maximize the effects of exercise, it’s important to take a realistic approach considering the characteristics of each exercise and your physical condition.

The Reversal Phenomenon in Speed and Energy Expenditure Between Walking and Running

Theoretically, at speeds between 7–8 km/h (4.3–5 mph), walking and running burn similar amounts of energy. Beyond this speed, walking could even burn more calories than running. However, this scenario is more applicable to competitive race walkers, and it might be challenging for the average person to sustain this walking speed. Nonetheless, this highlights a key point: walking at a brisk pace can burn as many calories as running.

The Advantages of Slow Running

Running at a slower pace reduces stress on the joints and lowers the risk of injury. This makes slow running more suitable for beginners or those with weaker joints. Although it takes a bit more time, slow running can be a more sustainable exercise method, allowing you to maintain regular workouts over the long term. This approach can be more favorable for long-term weight management and overall health maintenance.

 

Optimizing Aerobic Exercise: The Need for a Personalized Approach

To maximize the effects of aerobic exercise, a personalized approach is essential. It’s important to adjust speed and intensity according to your fitness level, goals, and physical condition. Additionally, the sustainability of your routine should be considered.

Adjusting Speed According to Fitness Level

Beginners should start at a lower intensity and gradually increase speed as their fitness improves. Elderly individuals or those with joint issues should begin with slow walking or jogging and wait until their fitness improves before increasing speed. Conversely, those with sufficient fitness can burn more energy through brisk walking or moderate-speed running.

Combining Various Aerobic Exercises

To maximize the benefits of aerobic exercise, it’s better to incorporate various exercises rather than sticking to just one type. For example, during the week, you can combine walking and running, and on weekends, add other forms of exercise like swimming or cycling. This variety reduces boredom and helps develop muscle strength more evenly across the body.

Setting Long-term Goals

When setting goals for weight loss and health maintenance, it’s crucial to focus on long-term results rather than short-term outcomes. Slow running or brisk walking are sustainable exercise methods that can help you consistently maintain weight loss over time. Additionally, regular aerobic exercise improves cardiovascular health and helps prevent metabolic diseases.

 

Conclusion: Finding the Optimal Exercise Method for You

Both walking and running are effective exercises for weight loss and health improvement. However, to maximize the benefits, simply exercising for a long time isn’t enough. It’s important to choose the right exercise method considering speed, intensity, and your fitness level. Especially if weight loss is your goal, brisk walking and moderate running may be the best approaches.

 

Ultimately, sustainability is key. An exercise that is too strenuous cannot be sustained for long, while one that is too easy might not yield the desired results. Therefore, finding the right speed and intensity that matches your goals and fitness level—and sticking to it—is the key to long-term success. Find the exercise method that works best for you to maintain a healthy weight and improve overall physical health.