Walking VS Jogging

Spoilascanb

I am 5’4 and have loss 20 pounds since March 1st. I walk on the treadmill 30 minutes on a 10 incline 3.0 speed 3-4 times a week. I also do strength training afterwards.

My goal is fat loss. Should I start jogging? Or should I continue to walk?

nossmf

Whichever floats your boat. If you are finding satisfaction walking, no need to jog/run. If you're bored and want to try something different, go ahead and switch.

For fat loss, an incline walk is perfectly fine; I've lost 25 lbs while lifting and doing incline walks. Fat loss is all about diet anyway, not exercise.

I will say that incline walking is easier on the joints, which if you're also weightlifting can be a consideration.

cmriverside

yeah, what ^he said.

That walking at that speed with 10 incline is excellent work!

It's about the food, in the end. Keep that reined in and you'll have success.

20 pounds loss in three months for your height is pretty aggressive. How are you feeling?

tomcustombuilder

If it ain't broke don't fix it.

Employee91

I've heard the only difference between jogging and walking is the time it takes to cover the distance. If your routine is working I'd stick with it. If you want a change of pace find a beautiful trail and go outside.

Momof1bmw

Yeah it’s 80% diet 20% exercise

I think that’s awesome you’ve lost so much weight.

It’s really up to you if you feel like running here and there go for it it will jump your weightloss doing HIIT and weightlifting.

If you want to work more muscles and want a change use dumbells while weightlifting it gets more muscles than isolated exercises/machines.

The more muscle you have the more fat you burn.

Lietchi

https://community.myfitnesspal.com/en/discussion/comment/48648449#Comment_48648449

You've heard wrong, generally speaking jogging burns more calories for the same distance than walking for the same incline):

https://exrx.net/Aerobic/WalkCalExp

Obviously, incline walking will burn more if you compare to running on level ground. (There's a calorie calculator on that same website for running and walking depending on personal stats, speed, incline...)

But I agree that there is no need to change the routine, how many calories are burned isn't the only consideration. As was mentioned above, running is harder on the joints. (Walking on a steep incline can be hard on the achilles tendons however.) And then there's enjoyment to consider too. The best exercise is the exercise we'll actually do 🙂

Jthanmyfitnesspal

Walking on an incline is excellent and I don't think you should ever give it up. I hope you can go hiking sometime to see the payoff.

IF you want to try running, ease into it. I did the "C25K" program more than 10 years ago and I'm still running, but I cross train on cycling, swimming, and other stuff. Running is a fantastic cardio exercise (perhaps the most basic to human physiology), but places particular demands that your body must adapt to. And, some people can't get there for many reasons. What I loved about C25K was that it has walk/run intervals through which you proceed at whatever pace you want. You don't ever have to go to full-on running, if it doesn't work for you.

rsccore

Activity is activity.

A good gauge is moderate vs vigorous. Walking flat is moderate, walking at a (high) incline is vigorous, as is jogging and running.

Vigorous burns calories twice as fast as moderate.

While more activity during the diet (weight loss) phase is very helpful to many, the critical requirement of activity is after the fat is gone. While it depends on the individual, one may require a certain amount of activity to keep the weight off. The current recommendations from the ACSM et al, is a minimum of 150 minutes a week but up to an hour of more of moderate to vigorous activity to maintain weight.

For example, 10k steps is 90 minutes of brisk walking, and for 7 days that would be 630 minutes of moderate activity. I can burn the same number of calories in half that time by walking at 12% incline and 3.5 mph. I find a split between moderate and vigorous to be optimal in terms of time and stress. I do HIIT a couple days a week for the conditioning, but the majority of my activity is walking, inclined walking, and resistance training. But if jogging is your choice for vigorous then that of course works well. I don't like to over do the jogging/running only to spare my (older) knees.

I definitely think a mix is always important, so that all your eggs aren't in one basket. And walking is something that comes up often throughout the day, so don't underestimate its role in this.