| Are you on a weight loss campaign and would | | | | when my heart rate is at the optimum fat |
| you really like to know the answer to the age old | | | | burning range? |
| question - speed walking vs running, which one | | | | - Find your pulse in your wrist, count how many |
| burns more fat? | | | | times it beats over a 10 second period, using the |
| Even with modern science, answers still vary | | | | second hand of your watch, times it by six = |
| hugely. | | | | BPM (example: 18 beats per 10 seconds x 6 = |
| However, the American College of Sports | | | | 109 BPM = optimum fat burning range) |
| Medicine, has done extensive research that will | | | | So, as you can see, speed walking vs running to |
| allow you to make up your own mind regarding | | | | burn fat is not necessarily the issue that you |
| speed walking vs running and which one will burn | | | | should be concerned about: |
| more fat for you as an individual. | | | | As you start a new exercise routine, you will find |
| Burning fat whilst exercising comes down to your | | | | your pulse will reach your optimum fat burning |
| heart rate and sustaining that raised heart rate | | | | range more quickly by just walking. |
| for X amount of time. | | | | However, as you get fitter, so you will find that |
| Here is the most effective formula that you can | | | | you will have to increase your effort in order to |
| use to work out whether walking or running is | | | | raise your pulse to the optimum fat burning range, |
| going to burn more fat: | | | | and will probably find yourself needing to break |
| - 220 - age = maximum aerobic capacity (the | | | | into a gentle jog. |
| highest your heart rate should EVER be) | | | | Regardless, when it comes to speed walking vs |
| (example: 220 - 38 = 182) | | | | running to burn fat question, the best answer I |
| - maximum aerobic capacity x 60% = heart rate | | | | can give you is to use the formula that I have laid |
| for optimum fat burning (example: 182 x 0.6 = | | | | out, do not overdo it in order to avoid injuries and |
| 109 beats per minute (BPM) | | | | most of all: |
| I don't have a heart rate monitor, how do I know | | | | Enjoy your exercise routine! |