jog speed

sarahlouisah

hi
new to the gym if i brisk walk at 5km/ph and jog at 5.5 kmph is that decent speeds and should I aim to increase speed incline or both .
I currently walk for 5 jog for 15-20 walk for 5 (minutes that is) all on the flat hate jogging if I walk at 5.5 will I burn the same calories expect a no to that but live in hope lol

sarahlouisah

any advice please ?

cacrat

Increasing speed and incline will increase your heart rate. Increasing heart rate burns more calories. Burning more calories will cause more weight loss. 5km/h? That seems slow, maybe my math is off.

stacywx2

hi
new to the gym if i brisk walk at 5km/ph and jog at 5.5 kmph is that decent speeds and should I aim to increase speed incline or both .
I currently walk for 5 jog for 15-20 walk for 5 (minutes that is) all on the flat hate jogging if I walk at 5.5 will I burn the same calories expect a no to that but live in hope lol

You could try interval training. You will burn more calories, have a longer after workout burn (calories), and, it will get you to raise your heart to a more beneficial rate. Interval training would look something like this, but you could probably find other combos on the web: RUN for 30 seconds, walk for 30 seconds, RUN for 30 seconds, walk for 30....or any combo there of. A super brisk jog for a minute or two and then walking so that your heart rate comes down, but stays within your zone is the key. You want to have your heart rate at 80% of your max when run.

Again, you could find different combos on the web under "interval training". I run from work to home so I use street markers instead of time periods. Good luck!

MHunte

It depends on what your goals are, to burn more fat you want to jog or walk at a speed that will keep your heart rate within the fat burning zone for max results.....the faster you jog/run you will burn less fat, yeah we all know you will have an higher calorie burn the faster you run but most of it is from carbs not fat.

sarahlouisah

thanks will try intervals as that sounds easy to manage than longer faster running

kushal_gulati

I would probably mix up your cardio to see best results. Maybe try the interval training method couple of times a week and try the brisk walk on the treadmill on couple of the other days a week.

A personal trainer i know gave me a fitness challenge which I thought worked quite well. Hike the treadmill incline up to 15% and walk between 4.2kmh and 6.2kmh. Pick a speed that suits you and walk continuously at that speed for 50 minutes. It will seem easy at first but after about 20minutes you should feel it working!!

amyy902

whether this helps. i run at 13kmph for 30min comfortably... i walk for 30mins uphil (15% - full gradient) at 7.2kmph. this is quite brisk. however i am quite fit, im a personal trainer. 5.5 would be considered an average however with out a gradient i would suggest you are walking around 6kmph. hope this helps a little!!