running

[sherryc]

Hi, I have heard that running burns more calories than walking(which makes sense)and I have been trying to build myself up to running.....I started out walking for 30-40min....so then I started walking for 4min. and running for 1 min.....and now I am walking for 3min. and running for 1min.....and do this for 40min......I was wanting to know if that sounded like a good way to do it or not? Plus I wanted to know which is the better exercise when trying to lose weight(plus I am eating a healthy diet and lifting light weights 3 days a week)fast walking or jogging/running?....thanks

[Telly]

Personally, i think running is bad for the joints, particularly the knees. If you are walking briskly for 40 minutes, that should be enough to burn fat, assuming you are doing it 3 times a week or more.

Added to the weights, you shouldn't need much more than that. You will generally burn more fat through doing lower intensity, longer cardio, so brisk walking is fine.

The fat burning will increase if you do your walking in the morning on an empty stomach, because your body will tap into fat stores for energy in the morning, thus burning more fat.

[Muscles]

You wanna burn more calories but not run then go on a treadmill and go at a high incline. The higher the incline the more calories get burned off.

[scottly]

sherryc, I think what you're doing sounds excellant. I think varying your heart rate during cardio is the best way to burn fat and work your cardiovascular system. My only suggestoin is that you do less time, 20 - 30 min is ample. And one other thing - make sure you have good foot wear - spend the money for New Ballance and get fitted by a professional. It's well worth it for your joints.

[sietchring]

Running does put stress on the joints; however, most of the shock comes from hard surfaces such as pavement. Run on dirt, grass, sand or any soft ground to your hearts content and enjoy a little extra stimulus to stabilizer muscles you would not normally receive on cardio equip. (if you have a joint problem already then be cautious of course!)

Personally, i never use cardio equip at the gym. Why pay for cardio machines, when cardio is free right outside the front door?
Why commute 10 or 20 min to a gym just to do cardio? Talk about wasting time! (Just a little side rant)

If you're goal really is to burn cal's , jogging certainly won't cut it. Don’t substitute a warm up with a workout. You will need to run. The alternating method you are doing will help you build to 40 min. (though like scottly said, 20 -30 min is enough IF you maintain intensity), but make an effort to try to really cut down on the walking intervals first, and then cut down on the jogging.

[sherryc]

Thank you for all the helpful replys......right now I am only using a treadmill and a exercise bike for cardio.......and I am using weights three days a week also....rightnow I am walking(fast) for 3min.....and jogging 1min......for 30 to 40 min...depending on how much timeIhave......So if I work up to jogging the whole time will I not be burning more calories than walking? because I think it will take me a little while to workup to running.......I am mostly wanting to burn fat......thank you....

[sietchring]

Jogging will burn more calories than walking. If you are capable of jogging 30 min right now then go for it! also, since you are using a treadmill and bike...if they have the 'varied speed' setting where it speeds up for a bit, slows down etc at different levels while you jog or bike, take advantage of that setting on occasion. It will help you. Good luck! You will be up to 30 min running in no time as long as you keep challenging yourself.

[Muscles]

Just for now I like walking but at a high incline of 9% - 13%

[tracyb555]

Hi Sherry,

I also worked back up to running after numerous years of living a couch potato lifestyle. My method was similar to yours (started walking, gradually worked in some jogging until I was jogging the whole way.)

If you are interested in a more structured plan (free), check out the following article: http://www.coolrunning.com/engine/2/2_3/181.shtml

I know a few people who are using this and are very pleased with their progress so far.

Best wishes in reaching your personal goals!
Tracy

[J.Reed]

Telly is 100% correct.

[Chris_25]

What your doing now is a good start but I don't agree with what telly said. Long bouts of low intensity of cardio does burn more fat during exercise but what really matters is what happens after. Now high intensity cardio like sprinting burns more fat overall because it sparks the metabolism for as much as 24 hours more than lower intensity cardio. Like I said what your doing is fine but if you want to burn the most fat eventually work your way up to sprinting. Like, lets say sprint 20 seconds. Walk 20, sprint again and so forth.

[phatecoder]

Originally posted by sietchring
Jogging will burn more calories than walking.

Actually, no. If the distance & intensity of running and fast walking are the same, you would burn the same amount of fat. Let me explain why,

We have person A and person B.

Person A runs 1000 meters in 10 minutes.

Person B walks for 1000 meters and takes 20 minutes.

Now, many of you will take the time into account. Even though the time they finished walking/running was different, the distance was the same.


Phate

[Ranger3]

I've been running 5 days a week for the last 15 years, but I just started to incorporate weight training with it.
When I first started it was tough, shin splints like crazy but when that passed it was all gravey.
The intensity of the cardio is very important when trying to burn fat, you can run for miles and miles but if your heart isn't up then your not maximizing your fat burning potential.
It's better to run a bit faster at a shorter distance and keep your heart rate up or do wind sprints while your on a slow run.

So far so good, I'm 39 years old and my knees and ankles are still working and I still run on a regular basis.

Good luck !

[sherryc]

What exactly are "wind sprints" I have seen that several times.....I am guessing that would be....speeding up for a bit and then slowing back to your pace you are going at thruout your jog? I only get to jog on the treadmill....I have a baby so it is easier and moreconvinent for me to work out this way. I am doing better at it now...when I started out I was mostly walking..and just running for a minute every two minutes or so.....now I am running for about 3min. and slowing to a fast walk for about 30-45 sec. and then back to running again. I have been working out with weights about 3 days a week, eatting a pretty healthy diet.....I have lost pounds....now I am trying to tone up.thanks for all the comments and suggestions!

[Chris_25]

Wind sprints would be done outside on grass or a track. You would sprint as fast as you can for a set distance or time. Take a rest, do it over again. Now if your doing a treadmill it's not as easy to do windsprints. What you said you are doing is good. That would be interval training which could incluce windprints. Interval training where you run for a lil bit, walk, run again burns more fat overall than just walking or just running. It sounds like your doing a great job. Best of luck with your goals.

[Ranger3]

Exactly right Chris_25, Sherryc your doing great because doing some kind of cardio is better than no kind and pretty soon you'll be running longer and faster.
Some days I wish I had a treadmill, the days here lately have been too hot and humid to run outside so I jump on the rowing machine instead, rather be running though.

Keep up the good work Sherryc !

[IPR]

Most of the replies here I agree with, but sherryc, we are all different and in the end must find out what works best for ourselves within the other distrations and demands of our lives to reach your goal. But, hey, walking running whatever, your getting fitter and healthier.

Having said that, my 2 cents worth.......

For a given timeframe, say 20mins, running will burn more cals or fat, but that is too simplistic. It all depends on intensity. A person who is just starting will find a reasonable paced walk just as intense as a fit person such as Ranger3 who is jogging quite quickly. So you will find as you getting fitter that you will NEED to run to achieve the intensity level you desire.

It is said that exercising at a lower intensity will burn more fat than at a higher intensity which mainly will burn carbs, not fat. But, this is only looking at what you burn during your cardio which is not when you really loose fat.

I used to run on the street, but changed to the gym treadmill as it provides some cushioning for my knees. I also used to do longer low intensity fat burning runs, but have found that for me, 20-30mins with 3 or 4 wind sprints has produced much better fat loss results, as it seems to keep my metabolism higher for longer, and the active recover from the wind sprints improves my cardio system.

So, I would suggest these 20-30min walk/runs with the wind sprints. Don't worry about whether you are running or walking, this should be decided by how intense the exercise feels. A wind sprint on the treadmill can be achieved simply by raising the angle of the slope when either walking or running.

Hope you find what works for you. And remember it will take time whichever approach you take.

Your on your way, well done.
IPR