Can You Burn More Calories Walking Than Running?
If you want to burn calories and improve your heart health, you might think running is the ultimate option. However, can you really burn more calories walking than running? Surprisingly, walking on a steep incline can burn nearly as many calories as running on flat ground, and in some cases, even more. This post will explore the benefits of incline walking and how it can be an effective cardiovascular exercise.
The Science Behind Caloric Burn
When walking at 3.5 mph, you burn 3.7 METS, which is the equivalent of burning 3.7 times as many calories as when you are at rest. In comparison, running at 6 mph uses about 10.2 METS, while running at 8 mph increases that to 13.3 METS. But when you elevate your walk to an 18% incline at 3.5 mph, you can burn up to 12.4 METS. This rate is more than running at 6 mph on flat ground and nearly matches the calorie expenditure of running at 8 mph.
Benefits of Incline Walking
Incline walking not only helps burn calories but also challenges your cardiovascular system. As you increase your METS, your heart and lungs work harder, contributing to a better VO2 max. This measure of your aerobic fitness indicates how efficiently your body uses oxygen during exercise.
Utilizing Incline Treadmills
While outdoor hill walking is a fantastic exercise, you can only walk uphill for at most 50% of your workout. Eventually you have to come back downhill. This is where an incline treadmill becomes invaluable. It allows you to walk uphill continuously, maximizing calorie burn.
Choosing the Right Incline Treadmill
When selecting an incline treadmill, pay attention to the features. Many treadmills only offer a maximum incline of 10% or less, while some budget models require manual adjustments. Look for models like the Merach T31 Treadmill, which features an automatic incline of up to 18% and a peak horsepower motor of 3.5. This treadmill also has a spacious belt measuring 18 inches wide and 47 inches long, accommodating both walking and running.
Comfort and Safety Features
The Merach T31 is designed with a seven-layer soft belt and 12 silicone shock absorbers to minimize impact on your joints. With a sturdy steel frame supporting users up to 350 lbs, it’s built for durability. The console is user-friendly, allowing adjustments for speed and incline during your workout.
Integrating Strength Training
While incline walking offers excellent cardiovascular benefits, it’s crucial to incorporate strength training into your fitness routine. Strength exercises enhance muscle mass and metabolism, providing a well-rounded approach to fitness.
Next Steps for Your Fitness Journey
To maximize your workout, consider combining incline walking with strength exercises. You can join a gym, or walk on an inclined treadmill and do dumbbell workouts at home. Aim for at least 5 days of walking and 2 days of strength training per week. Start today and you may be surprised at how much better you feel in a month.