(1) Is Walking Actually Better for Fat Loss than Running or HIIT Cardio?

Introduction

• Walking is the foundation of movement practices, forming the base of the movement pyramid, constituting one-third to half of daily activity.

• Importance of understanding the hierarchy of movement types: walking, running, and high-intensity interval training (HIIT).

Walking

• Low Impact and Accessible:

  • Walking is a low-impact, low-intensity, and low-skill movement that most individuals can perform.

  • It is physiologically and anatomically suited for human beings.

  • Provides a safe environment for everyone to engage in movement.

• Health Benefits:

  • Promotes longevity by optimizing physical capability as one ages.

  • Regular walking enhances overall physical fitness and health without high injury risk.

• Inclusion in Daily Life:

  • Walking should be a fundamental part of everyone's daily routine for a healthy, active lifestyle.

  • Strategies to encourage increased walking include creating supportive environments and habits.

Running

• Higher Impact and Skill Requirement:

  • Running is considered moderate impact and intensity when compared to walking.

  • Requires skill and practice; not everyone maintains running as a lifelong activity.

• Common Issues:

  • Many runners experience poor mechanics leading to injuries; running often avoided by those lacking running experience.

  • It is essential to build a sustainable and skillful approach to running for health benefits.

• Motivations and Misconceptions:

  • Some perceive running as a necessity for those not active in their daily lives, leading to judgments about runners.

  • However, running can provide significant psychological and hormonal benefits once properly integrated into a routine.

Comparing Walking and Running

• Different Goals:

  • Choosing running over walking isn't solely about speed; running imposes higher physical strain.

  • Walking serves as a key component for fitness that minimizes the risk of injury.

• Skill and Enjoyment Considerations:

  • Gaining enjoyment and finding a rhythm in running takes time and practice.

  • Sustainable fitness practice should consider individual capability and enjoyment to maintain consistency.

Progressing to High-Intensity Training (HIT)

• Framework of Movement Pyramid:

  • Walking as foundational movement, followed by moderate activities like running.

  • High-intensity activities, while beneficial, require skill and understanding to execute safely.

• Training Smart:

  • Incorporate high-skill moves safely to minimize injury risk, and fetch energy expenditure through safe exercises.

  • Examples of exercises: barbell snatches and burpees can be combined for efficient high-intensity workouts.

  • It’s possible to perform effective strength training through lower skill-based high-intensity exercises (e.g., weighted step-ups with cycling sprints).

Conclusion

• Balanced Approach to Fitness:

  • Understanding the significance and application of walking, running, and high-intensity training.

  • Aim for a framework that emphasizes walking as a base while skill-building towards higher-intensity movements for effective long-term health & fitness.