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Tag Archives: walking

  • Can you lose weight by running or walking on a treadmill?

    A very common misconception is that you will automatically lose weight by undertaking a specific form of exercise. In this case, using the treadmill to walk or run. Based on your question, it is impossible to provide you with a simple yes or no answer. I'll explain why.

    Losing weight is a function of the number of calories you take in (through food) and the number of calories you expend (through incidental activity, exercise, metabolism etc.).

    The general rule of thumb is that, medical conditions aside, if your CALORIES IN is greater than your CALORIES OUT then you will gain weight. If they are equivalent, your weight will not change. If your CALORIES OUT is greater than your CALORIES IN, you will lose weight. It is important to note that we are not considering fluid weight here (which is highly variable depending on numerous factors) - only fat and muscle weight.

    So, by exercising on the treadmill, you will be increasing your CALORIES OUT. A 30 minute run will expend far more calories than a 30 minute walk. Ultimately it comes down to many factors such as your level of fitness, what you enjoy, how much weight you wish to lose, your lifestyle, your other goals, your nutrition and so on.

    Alternatively you can consider also reducing your CALORIES IN by adjusting your eating habits accordingly. Replacing calorie rich foods with lower calorie foods can aid in providing a caloric deficit. That said, exercise plays an extremely important role in your health and wellbeing and should always be considered. More information on the benefits of exercise is at:

    http://www.aminoz.com.au/lesson-exercise-a-203.html

  • What burns more fat, running or walking? What about interval training?

    Losing weight is a function of both your diet (energy in) and exercise (energy out).  If the amount of energy that you take in is greater than what is expended, then you will gain weight.  Conversely, if you expend more energy than what you consume, you will lose weight.

    In order to accelerate the effects of weight loss, you can increase your "energy out" by performing exercise.  Generally speaking, the more energy that you expend, the greater the amount of weight you will lose (assuming diet is constant and energy out is greater than energy in).

    Walking requires much less energy than running and will therefore have less of an effect on your energy out.  As a result, running will result in many more calories being burnt.  As a general rule, the greater the intensity of an exercise, the more calories you will burn.

    If you have not trained consistently recently, it is important to begin slowly and gradually add to the intensity of your exercise.  This will give your body time to adjust to the physical demands.  There are many risks involved in pushing your body too hard when it has not been trained properly.

    Interval training is a more advanced form of exercise and will result in much more significant weight loss.  It is a very intense form of exercise, since you have several recovery sessions in between sprints.  These recoveries allow the intensity of each sprint to be enhanced significantly.  As the intensity increases, the fat burning effect increases dramatically.

    You may find an article that I wrote (published in Australian IronMan), entitled "The Fat Burning Zone" of interest.  This article discusses some research that suggests that the more intense the exercise, the more fat will be burnt.

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