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Create Your Now Archive 7 with Kristianne Wargo

Apr 28, 2021

Healthy living can be a challenge in knowing how to get the best results. One of the most common fitness questions is:  Which one is better, running or walking?

First off, most people ask this question with the hope that the answer will be the easiest way to get healthy.

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But I'm going to burst your bubble now. There is no easy answer.

Running for 30 minutes does burn more calories than walking. But studies show that burning calories by running causes people to eat MORE calories.

So which one is better, running or walking?

Neither really. Try HIIT instead.

The K.I.S.S. ~ HIIT the road!

And it's not any HIIT. It's high-intensity interval training.

High-intensity interval training (HIIT) is a form of exercise in which short bouts of intense physical activity are alternated with less-intense recovery periods. When you push your body to its maximum exertion level, it creates a brief oxygen deficit. In response, the body takes in more oxygen during recovery.

Studies have shown that this Excess Post-Exercise Oxygen Consumption (EPOC) can lead to a higher calorie burn in a shorter period of time.

Studies also show that just 15 minutes of HIIT (high-intensity interval training) is the equivalent of jogging for one hour.

HIIT just blew away the excuse that you don't have time. You can carve 15 minutes out in a day. You are worth it! Plus, there are more benefits.

  • Burn more fat than regular aerobic exercise
  • Increase metabolism from 90 to 144 minutes after the workout, boosting calorie burn
  • Burn calories and fat for hours after the workout ends as the body works to repair itself
  • Regulate insulin levels
  • Improve endurance
  • Reduce heart rate and blood pressure more efficiently than other cardiovascular exercises
  • Lower blood glucose levels
  • Reduce dangerous visceral fat

You can start today with your first HIIT session. As a reminder, be sure to warm up your muscles with stretching and moderate movement like walking.

Note that the amount of time spent on each interval depends upon your fitness goals. A good place to start is 30 seconds at maximum effort followed by 30 seconds recovery.

For example: Riding a bicycle for 30 seconds pedaling at maximum effort on a stationary bike followed by 30 seconds of slow easy pedaling.

The typical HIIT workout is 20-30 minutes, alternating between intensity and recovery period.

CAUTION: Don't try to get to your maximum exertion level right out of the gate. Work up to it over time. Also, remember that form takes priority over repetitions.

So work at an intensity level that is comfortable to you and then gradually increase it over a period of time. Also, keep your HIIT sessions to no more than 10- or 15-minutes in the beginning. Once your body is used to it, you can gradually increase the length of time.

And you don’t need to do a HIIT workout every day. Experts say 2-4 HIIT workouts per week is a suitable amount. (Just two per week will yield noticeable results.) Plus, HIIT shouldn’t be the only workout you do. Keep your body guessing.

So…which one is better, running or walking?

The one that keeps you moving!

"Train for life. Love your journey!"


#WellnessWednesday #CreateYourNow #HealthAndWellness

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Read more from Kristianne, a contributor to The Huffington Post, MindBodyGreen, Thrive Global, Addicted2Succes, and She Owns It.



1. Come and let's connect on Facebook - Women Of IMPACT

2. Create Your Now ~ Your Best Selfie can be heard on iHeart Radio, Spotify, and Pandora!

3. Create Your Now Archive 1 is LIVE! You can subscribe and listen to all the previous episodes here.

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Cover Art by Jenny Hamson


Music by Mandisa - Overcomer

Song ID: 68209
Song Title: Overcomer
Writer(s): Ben Glover, Chris Stevens, David Garcia
Copyright © 2013 Meaux Mercy (BMI) Moody Producer Music (BMI)
9t One Songs (ASCAP) Ariose Music (ASCAP) Universal Music - 
Brentwood Benson Publ. (ASCAP) D Soul Music (ASCAP) (adm. at All rights reserved. Used by permission.