What Burns More Fat: Walking or HIIT?
When it comes to burning fat, the debate between low-intensity and high-intensity exercise is ongoing. Many of us have pondered which form of exercise is better for fat loss: Steady State (such as walking) or High-Intensity Interval Training (HIIT). While both types of exercise can help you shed body fat, the crucial question is which method is more effective in burning more fat.
Understanding the Basics
The notion that walking burns more fat than running is commonly heard but often misunderstood. This belief stems from the fact that at low intensity, approximately 75% of the calories you burn come from body fat. On the other hand, during a HIIT session, only about 50% (or less) of the calories burned come from body fat.
This data has led many to champion low-intensity exercise as the superior fat-burning method. However, this perspective overlooks a critical point: while HIIT may burn a lower proportion of fat, it burns a greater amount of fat overall.
The Science Behind Fat Burning
Let’s break down the science:
- Low-Intensity Exercise (Walking): When you engage in low-intensity exercise, your body primarily uses fat as a fuel source. Since the intensity is low, the total calorie expenditure is also low, but a significant portion of these calories come from fat. For instance, if you burn 100 calories walking, 75 of those calories might come from fat.
- High-Intensity Exercise (HIIT): During high-intensity exercise, your body relies more on carbohydrates (glycogen) for energy. Although the proportion of fat burned is lower, the total calorie expenditure is much higher. For example, if you burn 400 calories during a HIIT session, even if only 50% of those calories come from fat, you still burn 200 calories of fat.
The Afterburn Effect
One of the significant advantages of HIIT is the afterburn effect, also known as Excess Post-Exercise Oxygen Consumption (EPOC). After a high-intensity workout, your body continues to burn calories at an elevated rate as it recovers. This means that even after you’ve finished exercising, your body is still working to repair muscles, replenish energy stores, and return to its resting state, all of which require energy (calories).
The Role of Glycogen
HIIT depletes your glycogen stores (carbohydrates stored in muscles and liver), which plays a crucial role in how your body processes the food you consume post-workout. When glycogen stores are low, the carbohydrates from your meals are more likely to be used to replenish these stores rather than being converted into body fat. This means that the food you eat is utilized more efficiently, contributing to fat loss and muscle maintenance.
Practical Implications
While walking is a great way to incorporate more movement into your daily routine, especially if you are just starting or have certain physical limitations, HIIT offers a more efficient and effective way to burn fat. HIIT workouts are typically shorter but more intense, making them ideal for those with busy schedules who want to maximize their workout benefits in less time.
Conclusion
In summary, both walking and HIIT can aid in fat loss, but HIIT proves to be the more effective method for burning a greater amount of fat. By incorporating both forms of exercise into your fitness routine, you can enjoy the benefits of low-intensity activity while also taking advantage of the fat-burning power of high-intensity workouts.