Why Walking and Weight Lifting for Weight Loss?
With so much conflicting information about the best ways to lose weight, figuring out what works can be overwhelming and confusing. Should you follow a strict diet? Do endless hours of cardio at the gym? Skip meals entirely? The options seem endless, but one thing is certain: incorporating walking and weight lifting into your exercise routine can be incredibly beneficial for weight loss.
These two forms of exercise may seem simple and easy, but don't let their simplicity fool you. Walking and weight lifting can actually be a powerful combination for reaching your weight loss goals.
Today, I will explore the scientific benefits of walking and weight lifting for weight loss and why incorporating them into your routine can lead to long-term success. Let's get started!
Walking for Weight Loss
Walking is a low-impact aerobic exercise that can be done by people of all ages and fitness levels. It requires minimal equipment, making it accessible for anyone to lose weight. But what makes walking so effective for weight loss?
Burns Calories
Walking can burn a significant amount of calories, depending on your pace and distance covered. A study by Xi Jin and colleagues examined the energy expenditure during walking and running among different ethnicities, including Caucasians, African Americans, and Asians.
This study aimed to compare the amount of energy expended while walking or running one mile in these three groups and develop a regression equation to predict this value. The study included 224 participants (71 Caucasians, 68 African Americans, and 85 Asians) divided into three groups: normal-weight walkers, overweight walkers, and runners.
They used indirect calorimetry to measure the participants' energy expenditure during these activities.
The results showed a significant difference in energy expenditure between walking and running among all three ethnicities. This means that running can burn more calories than walking, making it a more efficient exercise for weight loss.
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The researchers developed a regression equation to predict the amount of energy expended while walking or running one mile. This equation considers factors such as body weight, gender, and ethnicity. The equation was cross-validated and tested on different people to ensure accuracy.
Therefore, it can be applied to calculate energy expenditure during walking or running one mile among Caucasians, African Americans, and Asians. This study highlights the importance of considering factors such as ethnicity when determining energy expenditure during physical activities.
It also provides a practical tool for individuals to estimate their calorie burn while walking or running based on their personal information. So, next time you go for a walk or run, remember that you're not only getting some exercise but also burning calories!