Which mode of exercise burns the most fat?

(1) When you run a mile (1.6 Kms)

(2) When you walk a mile

Normally I would say running, but this question seems almost too easy, so I'll guess walking.

Hi Readers,
Here is a little reminder on how exercise works from a chemical view point, taken from "How Stuff Works"



Exercise and ATP
For your muscles -- in fact, for every cell in your body -- the source of energy that keeps everything going is called ATP. Adenosine triphosphate (ATP) is the biochemical way to store and use energy.

The entire reaction that turns ATP into energy is a bit complicated, but here is a good summary:

* Chemically, ATP is an adenine nucleotide bound to three phosphates.
* There is a lot of energy stored in the bond between the second and third phosphate groups that can be used to fuel chemical reactions.
* When a cell needs energy, it breaks this bond to form adenosine diphosphate (ADP) and a free phosphate molecule.
* In some instances, the second phosphate group can also be broken to form adenosine monophosphate (AMP).
* When the cell has excess energy, it stores this energy by forming ATP from ADP and phosphate.

ATP is required for the biochemical reactions involved in any muscle contraction. As the work of the muscle increases, more and more ATP gets consumed and must be replaced in order for the muscle to keep moving.

Because ATP is so important, the body has several different systems to create ATP. These systems work together in phases. The interesting thing is that different forms of exercise use different systems, so a sprinter is getting ATP in a completely different way from a marathon runner!

ATP comes from three different biochemical systems in the muscle, in this order:

1. phosphagen system
2. glycogen-lactic acid system
3. aerobic respiration

Hi Layla17,
You seem to be the only one game to have a go at this. Most of the information I have seems to agree on this and I did not know the answer myself until recently, my guess would have been wrong. It appears you burn an equal amount of calories.

Myth #10 - You'll burn more calories jogging a mile than walking a mile.

FACT - Caloric expenditure is 62 calories per 100 pounds body weight per mile traveled (walked or jogged). For example, if you weight 150 pounds, you expend 93 calories per mile walked or jogged (62 x 1.5). Of course, if you're jogging, you'll cover the distance in less time than if you're walking. Thus, you'll burn more calories in a given period of time if you're jogging.

http://www.madeforsuccess.com/ArticleDetai...&topic_id=5

WOW john thats really great information.But whats about me i am of 21 and not a fat person so what should i do .I mean should i walk or run and how much in a day.

Thanks Vijaymohan,
In your case I would suggest that you need to ask yourself whether you want to be fitter or do you just want to prevent weight gain. If you want to be fit for some sporting achievement or something I would suggest jogging. If you want to be stronger perhaps you should look at weights and circuit training, I am currently learning race walking, I am a lot older than you and race walking is kind to your joints, I have done all of the other stuff, I have a brown belt in Judo, 5 black belts in full contact karate, number 3 in the state in two boxing divisions, south coast championships in tennis, as well as duxing my bachelor degree, I hate coming second mate, my 2 boys are very competitive also. What sport do you play and what are you studying?

Thanks for your suggestion john.I just want to be fitter.I don't want to be fitter for some sporting achievement just want to be a for myself and to be healthy.I am very glad to know about you that you are a champion in in judo.I want to take more advice about the clerical activities of the day.

HI Vijaymohan,
I am not sure I understand what you mean.

(I want to take more advice about the clerical activities of the day.)

In an earlier post on organic foods you mentioned your team, what was the questionnaire for. I think you are doing a good job on here Vijay, you seem to be asking the type of questions that I think should be asked. Are you studying or working for someone?? I am an ex champion, I have retired from competitive sport, I stopped teaching Karate in Dec 2003, and I was out of boxing at 22 years of age, a long time ago.I stopped playing competitive tennis in 1995. All I do now is train for old age and study.

I think john there is no problem in taking more and more information about health or any thing else useful to you.I think different people have different views on different things so i asked you about more advice about the clerical activities.I don't know what you have got the impression with my post.

Hi Vijaymohan,
The impression I got from your posts was simply that you are doing a good job and I hope you keep posting.
Don't forget the practical side as well, it's not all theory. Cheers

http://www.philsport.com/narf/c1per.htm

This tool calculates how much time you need to burn calories you have consumed doing what you usually do:
http://www.healthassist.net/calories/

Hi Katieb,
I need to lose 3 Kgs(6.6Lbs), using this tool tell me how many calories/kilojoules I need to burn. Do you think this is better than the Benedict-Harris equation? Here is a hypothetical- you weigh 75Kgs *2.2 to bring to Lbs, you have trained hard and reduced your weight from 100Kgs over 12 months, now you want to weigh in at 68 Kgs, how do you use this tool?? The body has about 3500 kilojoules in storage for emergency.
Cheers

This is actually a simple physics problem.


The same amount of work is done, essentially, by covering a mile on foot either by running or walking, so it's natural that the amount of calories burned would be equal.

There are some little nitty gritty things going on here though....

Interestingly, a more experienced runner/walker will likely burn LESS calories, because their form will be better probably (better meaning more efficient).

The one thing this ignores though is the bodies chemistry. From a pure physics work/energy standpoint they would be really close (ignoring efficiency and form issues), but they will probably create/cause different biochemistry in the body, which might effect metabolism even after the activity ends.

Anyway... in all likelihood the calories burned is pretty close.

Note though, that one is an aerobic activity, and the other may or may not be (some of those walkers are really fast!). So, if you want all the benefits of aerobic activity you may want to hoof it a bit! These benefits include cardiovascular benefits (helping the vascular system to stay pliable and hence ward off arteriosclerosis). Strengthening the heart ? They even think cardio might stimulate neurogenesis now, I believe!

Hi electric_sheep,
I missed this!! It takes the same amount of energy to move a mass the same distance regardless of speed, other factors are more important such as wind etc. Providing the same weight is moved over the same course for the same distance form shouldn't matter.

Cheers

Hi Readers,
In case you have missed it here is more proof of the benefits of exercise, running gets the gong in this one.

Main Page
Previous: Healthy gaming
Can we slow down the aging clock?
by Dr. Marla Shapiro on Tue 12 Aug 2008 07:00 AM EDT | Permanent Link

With the silver tsunami rapidly approaching, the question remains can we slow down the aging clock? A study this week out of the Archives of Internal Medicine looks at running and finds that indeed it can slow the human aging clock. There has been concern that running and high impact sports would contribute to osteoarthritis and increasing disability. In fact, several studies have shown exactly the opposite.


Osteoarthritis is a form of arthritis where there is degeneration of the joint. It often has been called wear-and-tear arthritis. In an earlier study by the same authors out of Stanford University, it was found that painless running or any other aerobic activity will keep you fit and arthritis free. It is only when there is a tearing or an injury that damages the structure of the joint that arthritis can be accelerated .

Earlier studies showed that those who get the most benefit from running are those who run between 6 and 20 miles a week. Their earlier studies by the same Stanford group, showed that 20% of those who did not exercise had pain and disability as compared to 5% of the regular runners. Exercises that might accelerate tearing around the joints such as football and soccer are more likely culprits in accelerating osteoarthritis.

James Fries, one of the authors of the present paper questioned whether running and regular exercise would not only extend longevity, but also would compress the period of the end of life where people could not carry out their regular tasks. This he called 'the compression of morbidity theory'.

In the present study, some 538 runners over the age of 50 were compared to a similar group of non-runners. The runners at the beginning of a study were found to be younger, leaner and less likely to smoke compared to the controls. They ran an average of about 4 hours per week but after 21 years, their running time had decreased to an average e of 76 minutes per week. Despite the decrease in running, the runners were still seeing health benefits compared to non runners.

Both groups were questioned about disability. The areas of disability examined were independent running, dressing, grooming, hygiene, eating, walking, reaching, ability to grip and routine physical activity. All of these are essential qualities for independent living. Not only did running delay disability, but the gap between runners’ and non-runners’ abilities got bigger with time. In fact, runners’ disability was delayed by 16 years compared to the non-runners. In addition there was reduced dementia in those who exercise.

The difference in disability continued to be seen well into the 9th decade. This effect can largely be explained by greater lean body mass and healthier habits in general

After 19 years, 15% of runners had died compared to 34% of the controls. Not only were there lower rates of death from cardiovascular diseases such as heart attack and stroke, but there was a greater reduction of cancers seen in runners including lung, colon, breast and hematological cancers. There were also fewer deaths due to neurological disorders and infections including pneumonia.

Explanations for improvement in both disability rates as well as mortality includes the effect of exercise on increased cardiovascular fitness, improved aerobic capacity, better organ reserve, increases in skeletal mass, improved metabolic functioning of muscles that leads to decreased frailty, lower levels of circulating inflammatory markers, an improved response to vaccinations and improvement in higher cognitive functions such as thinking, learning and memory functions.

What is most impressive about this study is that between runners and non-runners there was a sustained improvement as far out as 21 years.

With age- adjusted death rates reaching record lows and life expectancy reaching record highs, it is important that we not just live longer but live well and live independently. It is clear that regular running and vigorous exercise is associated with reduced disability in lower life, and as the authors point, out a notable survival advantage. Running indeed not only slows down the aging clock but might allow you to literally outrun the aging clock

I have always loved running!!!!!!!!!

Cheers

Hey John,

Cool post! And no doubt that exercise yields health benefits but it was fun to learn that walking 1 mile burns about the same amount of calories as running 1 mile too.

Thanks Ian.

You are welcome John. By the, love your signature!!!

Really? I can burn as many calories from walking 1 mile instead of running it?!?!?!?!

Hi Bowmah,
The formula is 62 calories burned per mile per 100 Lbs of body weight walked or run, this, I would imagine, would be on a flat course, but so long as you always travel the same course you should burn the same number of calories whether you run or walk, flat terrain or otherwise. You definitely will burn more calories if you jog for 1 hour and compare that with walking for 1 hour.
Great to hear from you, where have you been hiding
Cheers

Got it. Calories burned = distance covered regardless of time used! Yes, I have been away for a bit but am back now. Good to know that you are still here.

Hi Readers,
Another interesting snippet related to exercise.


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For Immediate Release: August 18, 2008

Contact: Summer Faust, 202-328-7744 x 224

Survey: Americans Fall Short on Cancer-Protective Fitness

Few Aware that Physical Activity Lowers Cancer Risk

WASHINGTON, DC – According to a new survey commissioned by the American Institute for Cancer Research (AICR), nearly three-quarters of Americans (73 percent) consider themselves physically active. However, only one in seven (16 percent) currently achieves the level of activity that experts associate with protection against cancer.

Read a Summary of AICR’s 2008 Physical Activity Survey (PDF)

AICR’s expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, recommends at least 30 minutes of moderate physical activity a day to protect against cancer. (Moderate physical activity is defined as activity that causes the heart rate to increase and breathing to deepen, such as brisk walking.)

“Even though very few are currently achieving it, the level of activity that has been shown to help prevent cancer is not out of reach for most Americans,” explained AICR Nutritionist Sarah Wally, MS RD. “It really comes down to making a commitment to getting the heart rate up for a sustained amount of time every day.”

Americans who already devote some leisure time to exercise are ahead of the game, but workouts are only one form of physical activity. Wally stressed that meeting AICR’s recommendation doesn’t require a gym membership or expensive gear.

“For most Americans, it just means getting off the couch and becoming a bit more active, more often.” she said. A brisk walk, swim or bike ride will do the trick, as will some household chores, provided they get the heart pumping.

“In the end it doesn’t matter what activities you choose,” said Wally. “What matters is choosing to be active.” She also noted that those recommended 30 minutes can be divided up throughout the day, in 10 or 15-minute blocks.

As fitness improves, AICR recommends aiming to increase the length or intensity of activity (to 60 minutes of moderate or 30 minutes of vigorous); this is the level of physical activity associated with the prevention of weight gain, itself a major risk factor for cancer.

Blue Arrow AICR’s free brochure, Moving More for Cancer Prevention, is filled with tools, tips and practical advice for fitting more activity into your busy life.
Survey Reveals a Stark Disconnect in Awareness

2008 Physical Activity SurveyAccording to the AICR survey, most Americans are aware that physical activity helps prevent health conditions like obesity (86 percent) and heart disease (82 percent). But the message that regular physical activity also protects against cancer is not yet being heard; only 40 percent of respondents to the survey were aware of this link.

When responses to this question are grouped by sex, only 37 percent of men knew of physical activity’s cancer-fighting potential, compared to 49 percent of women.

“There’s an important message about health that men aren’t hearing yet,” says AICR Nutritionist Sarah Wally. “Women maybe more informed about breast cancer, and the factors that help prevent it, but the AICR expert report found convincing evidence that physical activity helps prevent colorectal cancer, the third most common cancer in both men and women in the U.S.”
Some Findings from AICR’s 2008 Physical Activity Survey

Blue Arrow Duration of Physical Activity: Of self-identified “active” respondents, 27 percent engage in activity that lasts at least half an hour to 45 minutes at a time; just as many (27 percent) engage in activity of only 15 minutes to half an hour.

On those occasions when you engage in physical activity that causes your heartbeat to increase and your breathing to deepen, how much time do you spend on average?
SUBSET: ACTIVE PARTICIPANTS
Half an hour to 45 minutes at a time 27%
15 minutes to half an hour 27%
One hour or more 20%
45 minutes to 1 hour 18%
Less than 15 minutes 7%

Blue Arrow Frequency of Physical Activity: Of those same self-identified active respondents, nearly 1 out of 3 (31 percent) engages in moderate physical activity two to three times per week; almost as many (29 percent) active respondents engage in moderate physical activity on a daily basis.

How often do you engage in any physical activity that DOES cause your heartbeat to increase and your breathing to deepen? Would you say…?
SUBSET: ACTIVE PARTICIPANTS
Two to three times per week 31%
Daily 29%
Four to six times per week 25%
Never/very infrequently 12% 12%

Blue Arrow Why Are You Active?: “To feel good” was the number one reason cited by “active” respondents (87 percent) for being physically active, while 71 percent mentioned a desire to prevent weight gain and 57 percent said they were trying to lose weight; only 32 percent associated activity with cancer prevention.

Why are you physically active? Is it to…?
SUBSET: ACTIVE PARTICIPANTS
Feel good/have more energy 87%
Have fun 75% 75%
Prevent weight gain 71% 71%
Protect against heart disease 69%
To look good 67%
To lose weight 57%
To protect against cancer 32%

Blue Arrow Why Aren’t You Active? Among respondents who do not consider themselves physically active, 34 percent said they were too busy to be more active. Another 32 percent cited medical or physical obstacles to activity.

What keeps you from being more physically active?
SUBSET: INACTIVE PARTICIPANTS
Too busy 34%
Medical/physical reason 32%
No interest/No need 12%
Too lazy 3%
Don’t know where to start 3%
Too expensive 2%
Age 2%
Weather 1%

AICR’s Moving More to Prevent Cancer brochure can be read online and downloaded as a PDF at www.aicr.org. Single copies can be ordered for free by calling 1-800-843-8114 extension 419, Monday through Friday, 9 a.m. to 5 p.m. ET.

***

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $86 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

Cheers

The running makes more effect to burn your fat compared with walking.You can also try some physical stretching in order to keep you slim.



Aspen Back and Body