Walking vs. Running for Belly Fat: Which is Better?

When it comes to burning belly fat, the age-old debate of walking vs. running often comes up. You may be wondering – which one works best? Well, both running and walking are great cardio exercises that can help you shed extra pounds, but they work in different ways. Walking is a low-impact exercise that is gentle on the joints, making it easy to do. Running, on the other hand, is more intense, which helps burn calories and increases endurance. But if you compare the two exercises only in terms of weight loss, there may be a winner. So, let’s find out which is better, walking or running to get rid of belly fat.

Walking vs. Running: The Benefits of Cardio Exercise

Cardio exercise, also known as aerobic exercise, raises your heart rate and quickens your breathing. According to research published by the American Society of Preventive Cardiology, both walking and running are types of cardio that help you lose weight, improve cardiovascular health and endurance, and may help you live longer. However, walking and running are different exercises that also offer different benefits.

Is walking an effective exercise?

It’s a low-impact exercise that eases the joints and is suitable for people of all fitness levels, including beginners, the elderly and people with joint problems. It involves moving at a moderate pace, usually on foot. It can be done anywhere, requires no special equipment, and is easy to incorporate into everyday life. Although it burns fewer calories per minute compared to running, it can still be an effective exercise for weight loss, especially if done regularly. So in the walking vs. running debate, walking is good for those looking for lighter exercise.

Is running an effective exercise?

Running, on the other hand, is a high-impact, higher-intensity exercise that burns more calories per minute than walking. This involves moving at a faster pace than walking. The added intensity means that running can lead to improved cardiovascular performance and more calories burned in less time. Running also activates more muscles, especially in the lower body, and helps build strength and endurance and reduce the risk of obesity, according to a study published in the Journal of Physiological Anthropology. Although running may seem more challenging, it can continue to burn calories even when you are resting, making it the best exercise between walking and running.

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Can Walking Help You Burn Belly Fat?

A daily walk in the park may not be as intense as a run, but it can still be one of the most effective ways to burn calories and reduce body fat, according to a Western Journal of Medicine study. Walking helps create a calorie deficit – when you burn more calories than you consume – which is essential for weight loss. By walking for at least 30 minutes a day, you can increase your metabolic rate and continue to burn calories even when you are at rest.

It is important to understand that fat loss occurs throughout the body, not in one specific area. This means that losing belly fat can be a more difficult task, as it tends to be more stubborn. However, walking can help reduce levels of cortisol, the stress hormone linked to belly fat, according to a study published in Current Psychology. In addition, walking has been shown to improve insulin sensitivity, according to research in the Journal of Applied Psychology. This improvement helps regulate blood sugar levels, making it less likely that excess glucose will be converted to fat, thereby supporting weight loss.

What makes running better for burning belly fat?

Compared to walking and running, running is a more effective exercise for burning belly fat compared to walking. A study published in the Journal of Strength and Conditioning Research shows that running burns about twice as many calories as walking. This high-intensity aerobic activity helps regulate appetite, reduces belly fat, and promotes weight loss.

In addition, running provides the benefits of an afterburn, or excess post-exercise oxygen consumption (EPOC), which means your body continues to burn calories at an increased rate for several hours after your workout. This effect is stronger after running than when walking. As a result, running can be especially effective for those who want to burn belly fat and lose weight quickly.

Walking vs. Running: Which is Better?

Although both weight loss exercises can help you lose fat, including belly fat, running is better than walking. However, before choosing one of these exercises, it is important to understand the pros and cons of walking and running.

Walking

Pluses:

• Less impact on the joints, making it suitable for people with joint problems or those just starting to exercise.
• You can do it for longer periods of time, which can potentially lead to a higher overall calorie burn.
• Easier to integrate into daily life, such as going to work, taking the stairs, or walking during your lunch break.

Cons:

• Burns fewer calories per minute compared to running.
• It may take longer to see significant results if done at a moderate pace.

running

Pros:

• Burns more calories per minute due to higher intensity.
• Results in faster weight loss and reduced belly fat.
• Increases cardiovascular fitness and endurance.

Cons:

• A stronger effect on the joints, which can be problematic for people with joint problems.
• Can be more difficult to maintain for long periods of time, especially for beginners.
• Failure to follow proper form and warm-up exercises can increase the risk of injury.

So, if you’re new to exercise, have joint problems, or prefer a lower-impact activity, walking may be the best choice for you between walking and running. On the other hand, if you’re looking for a more intense workout that burns more calories in less time, running might be the way to go.