It seems like a relatively simple equation: the more calories you burn, the more weight you lose. And yet there are still hotly contested debates about how to best ensure that lost weight is fat rather than muscle. Overall, the human body is a complex and highly adaptable system, and what works for some people won't necessarily work for others. Generally, running is a more intense workout than walking, but walking is also an effective and sustainable fat-burning exercise.
Intensity
There's no doubt that, in terms of intensity, running is more vigorous than walking. According to an article published on MSN, running burns about twice as many calories as walking. Other reports indicate that the difference might not be as extreme, but running is clearly more intense than walking. The catch is that the more intense a workout is, the more likely your body will rely on burning carbohydrates than fat to fuel itself. So running may not provide any distinct advantage over less intense exercise in terms of strictly burning fat.
Intervals
One of the more controversial fat-burning exercise techniques is interval training. A variety of websites suggest that brief periods of intense effort alternated with low-intensity activity is the secret to effective fat burning. There is plenty of anecdotal evidence to suggest that interval training of all types, including the "run-walk" method of marathon training, increases speed and overall performance. The scientific data, however, suggests that interval training does not burn significantly more calories than steady, prolonged effort.
Metabolism
Nevertheless, because muscles can more easily burn fat during less intense exercise, there may be some truth to the claim that interval training burns fat more effectively than prolonged exercise alone. On top of this, interval training has been shown to lead to additional calorie burning hours after the exercise is over, albeit only in modest amounts. The phenomenon of excess post-exercise oxygen consumption, or EPOC, results in 6 to 15 percent higher calorie consumption in the nine hours following interval training.
Conclusion
The goal of exercise is ultimately improved cardiovascular health, not weight loss. Because of the relatively small amount of calories burned by exercise, controlling your diet and limiting caloric intake is the best way to lose weight. Nevertheless, you can burn fat by either running for shorter periods or walking for longer periods, and there is some evidence to suggest the best way to burn fat is to do some of both. People who tend to remain active tend to be slimmer than those with more sedentary lifestyles.
References
- New York Times: Better Running Through Walking; Tara Parker-Pope; June 1, 2009
- MSN: Walking Versus Running -- What's Better?; Sept. 26, 2006
- Los Angeles Times: Another Look at High-intensity Interval Training; James Fell, Feb. 28, 2011
- Straight Dope: Does Running Burn More Calories Than Walking?; Cecil Adams; Jan. 21, 2005
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