Which form of exercise yields more efficient fat burning: incline walking or running?
In a recent study published in the International Journal of Exercise Science, the University of Nevada compared the metabolic impacts of incline walking, specifically the popular 12-3-30 workout, and running. The study aimed to observe how the two activities differed in terms of total time, rate of calorie expenditure, and the amount of fat and carbohydrates utilized for fuel.
The viral workout known as 12-3-30 involves walking on a treadmill for 30 minutes at three miles per hour and a 12 percent incline. While incline walking and running may both be effective for burning fat, the study found that walking at an incline can burn fat at a higher rate than a self-paced run. However, running burns significantly more calories per minute compared to incline walking, with subjects torching an average of 13 calories per minute while running, versus 10 while incline walking.
Despite the higher percentage of fat used for fuel while incline walking (subjects burning an average of 40.6% of calories from fat compared to 33% while running), the total fat burned during exercise depends on the duration and intensity of the exercise. When matched for total calorie burn, incline walking leads to a higher percentage of calories burned from fat compared to running.
Joe Ghafari, a certified personal trainer and nutritional educator, emphasizes that just because incline walking uses a higher percentage of fat for fuel, it doesn't necessarily mean it burns more total fat or a bigger calorie deficit. Ghafari notes that while incline walking uses more fat as fuel percentage-wise, the total fat burned might still be less due to the longer duration of the exercise.
The success of weight loss efforts depends on the ability to maintain a caloric deficit, rather than the exercise chosen (incline walking or running). Maintaining a caloric deficit is crucial for weight loss, regardless of the exercise chosen. The data shows that running can help achieve the same calorie deficit in a shorter amount of time compared to incline walking.
The 12-3-30 workout gained popularity through an anecdotal success story shared by influencer Lauren Giraldo. A recent University of Nevada study has validated the fat-burning effects of the 12-3-30 workout, contributing to its renewed popularity. However, for those seeking rapid weight loss, running may be a more effective choice due to its higher calorie burn rate.
The study's findings underscore the importance of considering both the duration and intensity of exercise, as well as calorie intake, when aiming for weight loss and fat burning. As research continues to evolve, it's crucial to approach exercise and weight loss with a holistic, informed perspective, taking into account the latest scientific findings and expert recommendations.
