A person who plans to lose weight asks the question: "What will help you achieve the desired result faster - running or walking?"
To answer this question, it is necessary to compare and analyze these types of physical activity. Many people think the more active physical activity is, the faster they will be able to get the desired figure, and they prefer running.
The opinion of experts is the following: both running and walking are an aerobic type of exercise, which give excellent results in terms of weight loss.
Jogging for weight loss
Jogging is considered the most popular and common form of physical activity. Indeed, all the muscles of the body take part in the running process, and this leads to a quick waste of kilocalories. In most cases, people who plan to lose weight choose this type of load as the basis of training.
Benefit
Let's look at several reasons why you need to start running:
- Weight maintenance at the required level. Diet can certainly achieve the desired result. But after the weight is gone, the most important thing is to keep the result, which is not always the case. Diet and refusal to eat depress a person, do not bring joy. In addition, the lost weight can return very quickly if a person refuses to diet. Exercise and nutrition are excellent options.
- A beautiful figure for a long time. Any diet leads to weight loss, while the skin becomes flabby, the muscles lose their elasticity. After a diet, getting a beautiful toned body will not work. To do this, you need to perform physical activity. Running is a great solution.
- The gradual rejection of the use of foods harmful to the figure. People who systematically run or exercise are aware of the harm caused to the body by overeating and unhealthy food. The main pests of the figure are fast food, soda, fried, fatty, smoked, salted and baked goods. Therefore, the habit of eating correct and healthy food is formed in the head. And this is a victory.
- Running exercises help protect your joints from the unpleasant disease arthritis. When running, the main load is on the legs, thereby shaking the muscles and strengthening them. Athletic shoes must be carefully selected to prevent injury. It should be of the correct anatomical shape and spring the foot while running.
- When you run, blood begins to circulate faster and as a result, the appearance and skin improves. Runners are almost always in high spirits with a healthy blush on their cheeks. Running brings a sense of satisfaction.
Contraindications
Running, like any other type of physical activity, has a number of contraindications, namely:
- Running is contraindicated for those people who have various diseases of the heart or blood vessels. With heart failure, defects - the heart is not able to withstand a large amount of stress.
- Phlebeurysm.
- Inflammatory process in any part of the body.
- Acute respiratory diseases that go away with an increase in body temperature. The period of exacerbation of chronic diseases in the body.
- Peptic ulcer diseases
- Flat feet,
- Diseases of the urinary system.
- With diseases of the spine. Running is possible only after a course of special training gymnastics.
- Respiratory system disease.
If a person plans to take jogging seriously, it is necessary to consult a doctor. And if for some reason the doctor does not recommend jogging, then there is a great alternative - an exercise bike or walking.
Slimming walking
If a person has not previously trained, then walking is perfect for losing weight. Indeed, with the help of walking, a person will mix. It does not cause a stressful situation in the body, because everything is familiar.
Fast walk
Brisk walking is very effective for losing weight. By walking quickly, a person can sometimes achieve better results than when running.
According to studies, a person can burn up to 200 kilocalories in an hour of walking. At the same time, fat does not go anywhere, and the body takes energy from glucose, which is formed during the digestion of food. This indicates that only after the body has used up all the sugar can it get to fat.
Therefore, during training, such a load and intensity is necessary, which would use up all the glucose and reduce fat. It becomes clear that a long intense walk of at least half an hour is perfect for burning fat.
Nordic walking
In classic running, the main load is concentrated on the lower half of the body. The upper one does not work at full strength. For full work of the whole body, Nordic walking is suitable.
It differs in that ski poles are used for movement. At the same time, the work of the muscles of the whole body increases up to 90%. The efficiency for the body and the loss of energy can be compared to jogging.
This load will allow you to achieve a noticeable weight loss without changing the diet.
The difference between running and walking for weight loss
There are many articles and developments of scientists about the benefits of running. But due to a number of contraindications, it is not suitable for everyone. Most people, the majority of older people, prefer race walking. Which carries moderate physical activity.
When running, the effect of flight occurs, in which a person breaks off and lands on his foot. When walking, one of the legs is constantly on the ground. This is the first difference between these types of physical activity.
Second, when running, the legs are constantly bent. When walking, each leg is straightened in turn. When walking, the back is straightened, while only the arms at the elbows are bent.
Which is more effective: running or walking for weight loss?
It all depends on the degree of physical activity of a person, his weight and age. As described above, the effect of flying occurs when running. All the weight lands on one leg, which is very traumatic if there is excess weight. The spine works like a spring.
On approach, it stretches, and upon landing, it contracts sharply. If a person is aged, then the spine is already subject to various changes. Plus, with a lot of weight, the load on the vertebral discs is very large. At the same time, after running for 2-3 years, you can acquire a new disease of the legs or spine. Therefore, if there is a lot of weight, if the age is not 18 years old, then it is better to walk.
If, while running, your heart rate exceeds a certain mark, then the fat burning effect stops. To do this, you need to calculate the maximum heart rate during training and subtract the total number of years. The pulse when walking is easier to control. If, doing the load, you do not choke, but have the ability to speak, then this is the best pace for burning fat.
When should you choose running?
Running should be chosen by young people who are slightly overweight. After all, a lot of weight will lead to the occurrence of diseases and disorders. If there are no other contraindications to running. Of course, if you run and walk the distance in the same period of time, then more calories will go away when you run.
Alternating workouts
For beginners, alternating walking and running is a great way to prepare for a full run. It is also necessary to speed up and slow down for a while while running. This method will speed up the metabolic processes in the body.
Reviews about running and walking for weight loss
“Running is the most effective exercise that will help you not only lose weight, but also tighten your body. At the same time, there is no need to pay for training in the gym. After all, the whole process takes place in the fresh air ”.
Svetlana, 32 years old
“Running helped me get my dream figure. No, I did physical activity before. But jogging is different. This is an uplift in the mood, it is a pleasant tiredness in the body. It is only important to force yourself to work on yourself every day ”.
Roman, 40 years old
“I lost those extra pounds with the help of a diet. I decided to keep fit and run. But I could not refuse starchy foods, and the excess weight returned. "
Maria 38 years old
“When I realized that age-related changes were taking place in the body, I seriously thought about physical activity. Running doesn't suit me. Since there is heart disease. But I really like walking. Thanks to her, I not only strengthen my heart, but also receive a charge of vigor ”.
Vera 60 years old
“I run professionally. Yes, this is a big load on the body, but for those who want to lose weight, that's what they need. "
Lilia 16 years old
“Nordic walking has a good effect. Extra pounds are not formed, only health is added ”.
Valentine 70
”Just running. The main thing is that there is a place suitable for running. I love to run on the fly, near the river. ”
Anna 28 years old
In this article, two types of physical activity were considered - running and walking. What is more effective and more useful depends on the individual characteristics of each individual person. The most important thing is to find time and work on yourself, and the result will not be long in coming.
