Weight Loss

The Surprising Truth About Walking vs. Working Out for Weight Loss

Jamie Ashford

Jun 21, 2024 — 2 min read

Walking vs. Working Out: Which is Better for Losing Weight?

When you're pressed for time and trying to lose weight, you often face a dilemma: should you go for a walk or do a workout? Both walking and purposeful exercise offer benefits for weight loss, but in different ways. Let's dive into the pros and cons of each to help you decide how to allocate your precious time.

The Fat-Burning Power of Walking

Walking, especially in your heart rate's "Zone 2" (around 60-70% of your max heart rate), can train your body to burn fat more efficiently. Since walking doesn't elevate your heart rate too high, you can do it daily and potentially burn more total calories over time than you would from a single 30-minute workout.

Walking is also a great entry point if you're just starting to get active. It loosens you up and prepares your body for more intense forms of exercise. Hitting your daily step goal, even in small increments like taking the stairs or parking farther away, can really add up.

The Metabolism-Boosting Effects of Working Out

However, purposeful workouts like HIIT, circuit training, or heavy weightlifting are ultimately more effective for long-term weight loss than walking alone. Here's why:

You burn more calories per session by exercising at higher intensities.
Resistance training builds muscle mass, which increases your resting metabolism so you burn more calories around the clock.
Intense exercise causes an "afterburn effect" where your metabolism stays elevated for hours after you finish.

So while walking is beneficial, you'll see faster weight loss results by incorporating purposeful workouts into your routine as well.

Hitting the Sweet Spot

Ideally, aim to walk at least 30 minutes a day, 5 days a week, and work out 3 days a week. Play around with different combinations to find a balance that fits your schedule.

When deciding whether to walk or work out on a given day, consider:

What activity you did the previous day (aim for a mix of both)
Which one you feel more motivated to do (consistency is key)
If you have time, try combining them e.g. walk before/after weights

Remember, while exercise is important, weight loss is primarily driven by nutrition. You can't out-exercise a poor diet. Prioritizing sleep and recovery is also crucial, especially if you're upping the intensity of your workouts. Listen to your body and establish a sustainable routine of both walking and training. Even a little bit each day will propel you towards your weight loss goals.

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