Burning belly fat is a common fitness goal, and many people wonder which exercise is more effective—walking or running? Both are excellent cardio workouts, but they work differently. While walking is a low-impact exercise that’s gentle on your joints, running is higher intensity and burns more calories.
Let’s delve deeper into the walking vs running debate to decide which is better for reducing belly fat.
WALKING VS RUNNING: BENEFITS OF CARDIO EXERCISE
Cardio exercises, also known as aerobic workouts, elevate your heart rate and breathing. Walking and running are included in this category. They provide numerous health benefits, such as weight loss, improved cardiovascular health, and enhanced stamina. A study by the American Society for Preventive Cardiology even suggests that regular cardio may help you live longer.
While both activities can help you lose weight, the way they contribute to fat loss, especially belly fat, varies significantly.
IS WALKING AN EFFECTIVE EXERCISE?
Walking is a simple, low-impact exercise that suits people of all fitness levels. It’s especially beneficial for beginners, older adults, or those with joint issues. Walking doesn’t need special equipment and can easily be incorporated into your daily routine.
- Benefits of Walking:
- Gentle on joints.
- Easy to integrate into daily life (e.g., walking to work or during breaks).
- Creates a calorie deficit, essential for weight loss.
- Helps lower cortisol, a stress hormone linked to belly fat.
A daily 30-minute walk can increase your metabolism and continue burning calories even while at rest. However, since walking burns fewer calories per minute than running, it might take longer to see significant weight loss results.
IS RUNNING AN EFFECTIVE EXERCISE?
Running is a high-impact, high-intensity exercise that burns more calories per minute than walking. It engages more muscle groups, especially in the lower body, and helps improve cardiovascular fitness.
- Benefits of Running:
- Burns twice as many calories as walking
- Triggers the afterburn effect (EPOC), where your body burns calories even after the workout.
- Regulates appetite and helps reduce overall fat, including stubborn belly fat.
Running might seem more challenging, but its efficiency in calorie burning makes it an excellent choice for those looking for quicker results.
CAN WALKING HELP BURN BELLY FAT?
Walking may not be as intense as running, but it’s still effective for weight loss and belly fat reduction. Regular walking helps create a calorie deficit and lowers cortisol levels, which are linked to fat accumulation around the belly.
Additionally, walking improves insulin sensitivity, which regulates blood sugar levels and prevents excess glucose from converting into fat.
WHAT MAKES RUNNING BETTER FOR BURNING BELLY FAT?
Running outperforms walking when it comes to burning belly fat due to its higher intensity. It activates more muscles. It burns more calories. It triggers the afterburn effect. Your body continues to burn calories long after your run.
Running significantly reduces the risk of obesity and promotes better weight management. Still, it’s essential to warm up properly and maintain good form to prevent injuries.
WALKING VS RUNNING: PROS AND CONS
Walking:
- Pros:
- Low impact, suitable for all fitness levels.
- Easy to sustain for longer durations.
- Can be done anywhere, anytime.
- Cons:
- Burns fewer calories per minute than running.
- May take longer to see significant results.
Running:
- Pros:
- Burns more calories in less time.
- Offers quicker weight loss and belly fat reduction.
- Improves endurance and cardiovascular health.
- Cons:
- High impact, which may strain joints.
- Requires proper warm-up to avoid injuries.
WHICH SHOULD YOU CHOOSE FOR BELLY FAT REDUCTION?
Both walking and running can help burn belly fat, but the choice depends on your fitness level, goals, and preferences:
- Choose Walking If:
- You’re a beginner or have joint issues.
- You prefer a low-impact activity.
- You enjoy integrating exercise into daily activities.
- Choose Running If:
- You’re looking for a high-intensity workout.
- You want faster results.
- You can handle the physical demands of running.