Walking vs running

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"running doesn't burn fat, it defines muscle"


"Walking burns fat, after 30 mins"

Which is true and which is the ultimate fat burner??

It all depends on how you do it......Walk for a hour vs run a hour running will burn more fat.

However run 2 mile vs walk two miles...Just a example: run 2 miles in 13-15 minutes depending how I feel....Walking will take maybe 30-40 minutes...by walking your staying active alot longer is where that come from.

 

[ap282]

I like walking up the highest incline on the treadmill, easier on the knees and gets the heart rate up there.

Try walking for 2 min 3.0, while inclined to about 13 and then run for 1 min at 4.5 while still inclined at 13.

hit 15 min and you will be spent for sure. Dont be afraid to cry like a baby toward the end hahaha just kidding

 

[Lifterforlife]

Official Journal of The
American Society of Exercise Physiologists (ASEP)

ISSN 1097-9751
An International Electronic Journal
Volume 7 Number 1 February 2004

Nutrition and Exercise

CHRONIC SUPPLEMENTATION WITH FISH OIL INCREASES FAT OXIDATION DURING EXERCISE IN YOUNG MEN

DEREK M. HUFFMAN, JODY L. MICHAELSON, TOM R. THOMAS

Exercise Physiology Program, Department of Nutritional Sciences, University of Missouri-Columbia, Columbia, MO 65211

ABSTRACT

CHRONIC SUPPLEMENTATION WITH FISH OIL INCREASES FAT OXIDATION DURING EXERCISE IN YOUNG MEN. Derek M. Huffman, Jody L. Michaelson, Tom R. Thomas. JEPonline. 2004;7(1):48-56. Recent evidence suggests that omega-3 fatty acids from fish oil (FO) stimulate fat oxidation in liver and perhaps skeletal muscle. Our purpose was to examine the effect of an acute high-dose and a chronic low-dose of FO on fat oxidation during exercise. Seven recreationally active males (age 21-27 yr) jogged for 60 min at 60 % VO2max in three trials administered in random order: 1) no meal (NM), 2) 4 h following a high-fat meal (HFM), and 3) 4 h following an isocaloric HFM partly substituted with FO (HFM+FO). The FO supplement contained 60 % eicosapentaenoic acid, and 40 % docosahexaenoic acid. Subjects then supplemented 4 g/day of FO for 3 wk and while remaining on the supplementation regimen, repeated the same three trials in random order. Indirect calorimetry was used for the determination of oxygen consumption, respiratory exchange ratio, and energy expenditure from fat and carbohydrate. Heart rate, and rating of perceived exertion were also monitored for each test. The acute high-dose FO had no significant affect on fat use during exercise. In contrast, chronic supplementation significantly augmented total fat energy expenditure as compared to trials before supplementation in each of the three treatments versus trials prior to chronic supplementation (NM, 269.1 ± 49.8 v. 245.7 ± 36.2 Kcal, P = 0.009; HFM, 295.2 ± 40.2 v. 260.8 ± 36.4, P = 0.001; HFM+FO, 299.0 ± 38.7 v. 280.4 ± 35.9 Kcal, P = 0.002). These data suggest that chronic, but not acute FO supplementation enhanced the contribution of lipid during exercise in young active males.



Omega-3 fatty acids (n-3fa) in the form of fish oil (FO) have garnered much attention for their triglyceride (TG) lowering affect (1,2). The mechanistic action of FO and other n-3fa is believed to involve the suppression of enzymes engaged in TG synthesis and stimulation of beta-oxidation in the liver (1,2). Recent studies have demonstrated novel pathways that polyunsaturated fatty acids (PUFA), and in particular eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from FO, enhance fatty acid oxidation (3). PUFA such as EPA and DHA are believed to mediate the repartitioning of metabolic fuels by stimulating fatty acid oxidation and ketogenesis, inhibiting fatty acid and TG synthesis, and reducing concentrations of malonyl-CoA. In vitro studies suggest that metabolites of EPA and DHA are more potent activators of fat oxidation than other fatty acids via the binding of the transcription factor, peroxisomal poliferator-activated receptor-alpha (PPAR-á)

 

[Protobuilder]

Problem w/ running, for me, is it zaps my leg mass. Incline walking still gets the heart pumping but is easier on my quads. I do both though, along w/ other misc. GPP stuff.

 

[lacoste]

chef wide When you are talking high intensity intervals are you saying something like this would be sufficient...
- srint balls to the walls for say 2 minutes and then maybe walk at a fast pace for 2 mins...For say 20-30 minutes. just curious and want to give this a try.

 

[kethnaab]

it is impossible to sprint "balls to the wall" for 2 minutes. If you can, then you aren't sprinting.

typical recommendations are to sprint for 30 seconds, jog for 60, or sprint for 60, jog for 120

or run uphill, walk back down it. etc.

 

[Dieselgoku23]

Have you guys ever try Mui Thai(kick boxing) shadow boxing and heavy bag work best work out you will ever have as far as cardio. Also Try jumping rope! works great for me and is fun!!(running long miles is boring for me) If I run I like sprints or play basketball.

 

[lacoste]

it is impossible to sprint "balls to the wall" for 2 minutes. If you can, then you aren't sprinting.

typical recommendations are to sprint for 30 seconds, jog for 60, or sprint for 60, jog for 120

or run uphill, walk back down it. etc.

Well maybe i phrased it incorrectly. I have known track athletes who can max out a treadmill for two minutes with out much of a problem so if that isn't sprinting i'm sorry. When i do run sprints on a treadmill i run them at 11mph for the full two minutes, then drop down to a slow jog at say 5.5mph, to me that sure feels like sprinting but again maybe i am wrong and i wont call it "sprinting" anymore.

 

[dce2956]

when it comes to running for me, its got to be 100 meter sprits followed by 100 meter walks. I do a mile of them (aprox. 1600 meters, so 8 sprints and 8 walks). If i'm in a good mood and its nice out, i sometimes even go back for another mile. All told it takes about 10 mins for me, and its a hell of a workout. In this next semister i'm gonna try and get up to 1.5 miles per outing, and do that in 15 mins.

 

[timtim]

hiit cardio is not for everyone. best thing to do is dedicate 6 to 8 weeks doing hiit, then switch to lower intensity, longer duration.

i did hiit for 8 months and was not pleased. i now do longer duration cardio and never have to worry about losing muscle. you have to find out what works for you.