Time is precious, especially when it comes to devoting your limited free time to working out. If your fitness goal is to lose fat and get lean, it’s essential to make sure you’re doing the right exercises to achieve the best possible result. With that in mind, we spoke with a trainer to find out which burns more fat: running or incline walking? Get ready to take your cardio routine to the next level and get closer to your goals.
The quick and easy answer is running.
“In general, running burns the most calories because it automatically propels itself with its own weight,” explains April Gatlinsenior master trainer for STRIDE Fitness.
Not seeing results? Maybe it’s time to work harder. Gatlin adds: “As a person gets used to running and notices fewer calories burned, they may work at a faster pace (which [increase] heart rate).”
One way to burn calories when you run is to plan interval training. Gatlin suggests: “[You can] increase the speed for a specific period of time, [and] then bring it back to a steady, manageable pace. This heart rate roller coaster helps keep calorie burn high for the duration of the workout.
The benefits of running:
If you’re looking for one of the best forms of cardio/aerobic exercise, put on your sneakers and start running.
“Running is accessible to everyone because it can be done outdoors (all seasons!), and it’s free,” underlines Gatlin. “Since running is a weight-bearing exercise, it burns calories while [building] strong bones and [strengthening] muscles. (The legs are the dominant muscle group.)”
Furthermore, research indicates that running, even if you only have time for a five to ten minute daily jaunt, is very beneficial in preventing all-cause mortality and deaths from cardiovascular disease.
While running is amazing for your overall well-being, don’t forget to include incline walking in your routine as another valuable form of cardio.
The advantages of inclined walking:
“A [amazing] The advantage of walking on an incline is that the calories burned are high due to the recruitment of larger muscle groups,” Gatlin tells us.
Walking uphill or on an incline uses many muscles in the posterior chain of your leg, including the glutes, lower back, hamstrings, and calves. “When the posterior chain is stronger, it helps prevent lower back injuries and hamstring weakness,” Gatlin adds.
In addition to the calories burned you can get from walking on an incline, research shows that taking uphill strides can improve the range of motion of the joints in your ankles, knees, and hips.
Why is cardio important for weight loss?
When it comes to losing weight, cardio should be an essential part of your workout routine. Gatlin emphasizes the importance of wearing well-fitting shoes and cross-training.
“The body needs to be strong in all aspects. Cross training will help avoid injury when performing cardio,” says Gatlin. “The worst thing that can happen is getting injured. An injury during a weight loss journey can derail the process for months and also take a mental toll.”
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Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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