Will I lose more weight if I walk fast for a longer period of time or run for a shorter period of time?

Question

If it matters I am a 32 year old female, 5'5", 145 lbs.

Answer 1

running is a much more effective form of exercise to help manage the bodyweight. the key to increasing the metabolic rate and fat loss is through the intensity and duration of exercise. training at a high level of intensity burns more calories per unit of exercise and has the greatest increase on the metabolic rate for hours after exercise.

Answer 2

It is all about intensity. Walking fast is a lower intensity exercise than running/jogging, so if you walk fast for 30 minutes, you will burn around 170 - 180 calories. If you jog you could burn up to 300 calories (or more depending on how fast you go) in the same 30 minutes.

If you get on the rowing machine for 30 minutes, you'll also burn 300 calories or more depending on what resistance you work at. I do the rowing machine at a rate of about 700 calories per hour for 20 minutes.

So looking at your question, if you walk longer or run for shorter, you'll probably burn about the same number of calories and therefore it will make no difference to the amount of weight you lose - if you want to lose more faster, you have to burn more (and eat less) and how you chose to do that is up to you.

Agree totally with the baby steps - I've worked out for years but only recently started running again, and it takes time to build up the endurance and fitness. Don't rush it.

From experience my advice to people is always that it takes 12 weeks if you are just starting out, or making a come-back, to build up enough muscle strength and fitness to really start achieving noticable results. Therefore the first 12 weeks should be spent concentrating on building up those things, rather than worrying about the scales too much.

I find cardio particularly boring, so I mix it up. Some days I'll set myself a calorie target on a particular thing, like the treadmill or x-trainer. Other days I'll set myself time targets - I might do 10 minutes each on treadmill, x-trainer, rowing machine, bike and stairmaster. Throw in swimming every now and then as it is a great all over toning exercise.

Update:

You need a fitness programme combining cardio AND weight training. For a woman, weight training should be 2 - 3 times a week. Yes, cardio is the main calorie burner in your gym routine, but if you build lean muscle, your basal metabolic rate will increase, so you will burn more calories in everything you do, even just sitting at your desk. Muscle needs more fuel than fat.

Muscle is also heavier than fat, so when you start building muscle you can lose inches around your waist and hips and thighs and so on, but actually not lose weight on the scales - it will catch up later - you will have gained muscle (heavier) and lost fat (so reduced inches!).

Weight training is also important for retaining bone density.

If you are planning on joining a gym, make sure they include a fitness assessment first up, and free assessments and programme consultations every six weeks. If they don't, find another gym.

Answer 3

it's not about time, it's about getting your adrenaline pumping. Generally, walking is less strenuous and you can achieve the same effects. It depends on if you want distance. Running would get you more distance obviously, but you could probably walk longer than you could run.

Answer 4

well walking is a lot easier haha but if u dont care then i would try to run more becuz i think u will lose calories faster.......p.s. you don't need to lose weight at 145 pounds

Answer 5

according to your stats, your BMI (body mass index) is 24.1 which is in the healthy range.

as for the training, use both. it helps to mix it up. but if it is weight loss that you are looking for, aim for at least 30 mins per day and try to keep your heart rate between 113-150 beats per minute.