The FastDay Forum

Where I come from, it has been well known for a long time that low-intense exercise with a moderate pulse for an amount of time (i.e. walking (not strolling!) for 45min-1h) is better than working out a shorter period of time on (or close to) your maximum pulse (i.e. running for 20min). At least when it comes to burning fat.

Is this a myth?? Can someone please put some facts in this? I have no idea if it's true, since I don't know much about training, but it would be very convenient since I love walking but absolutely hate running.

It is true to say that at high heart rates you are burning carbohydrates rather than fats. I had a test done last year, resting I was fuelled about 75% by fat but by 130 bpm heart rate it was zero fat burn.

So at the time you are exercising you will use more fat if you keep your heart rate in the 50-60% of maximum area, or thereabouts.

However, the counter-argument is that "a deficit is a deficit" so if you burn more calories at a higher heart rate and exhaust more of your liver and muscle glycogen stores then you will over time have to use more fat from your reserves to replace the glycogen you used.

I think the majority opinion is that it's the calories expended over and above resting that count, providing the exercise doesn't prompt you to eat more.

My HRM can have me walking at 50-60% fat burn or running at about 20%, it's referring to the fuel during the exercise.

I don't know about all the science and facts behind this but I do know that a 'brisk' walk rather than a full on power walk does wonders for me. I try to do anything over 20 miles per week, averaging at least 1 hour per day, roughly just over 3 miles. Whilst I was in the losing phase I was doing 1.5 to 2 hours per day and, as it was in the colder weather, I was really pushing the speed to keep warm and it seemed impossible for me to not lose weight as well as feeling wonderful.

I hate exercise with a passion, and the thought of going to a gym makes me want to go back to bed. I love dancing but the other half likes sitting on the sofa so I just dance around the house on my own. I don't really think it matters how you move around as long as you DO move around, and do it a lot!

I shall be off in a minute for, what I call my 'fast stroll' and yes the pun is intended, for 1.5 hours. I shall pop into the local shop and pick up any food we need for the day and then lug it on my back up the steep hill to home, getting tired just thinking about it!

"Walking is the way forward"

Ballerina x

I also go for a good walk every day and alter my speed,length of stride and arm movements whilst holding in my stomach and keeping a good posture in order to get a good general workout. I find the traditional power walking method generally uncomfortable and it gives more strain on my knees, but the related arm movements are good for the upper torso. I find that if I lengthen my stride and walk from the hip I can feel the muscles working in my lower abdomen and buttocks too and I have seen a definite improvement in the shape of my lower body and the way my clothes fit.

Another walker here I walk for an hour everyday. I walk indoors mostly when my daughter is asleep and although I think I am walking quite briskly my fitbit says I'm doing about 2.5 miles in that time. In total with my usual daily stuff, I do about 6 miles.

I read this several places maybe it can shed some light:

http://www.dailymail.co.uk/health/article-2303512/Walking-IS-good-health-running--youll-need-longer-benefits.html