running vs walking calories | is walking or running better for your heart
With the continuous improvement of people's awareness of maintaining health. people's pursuit of Health is also increasing. More and more people will use exercise to improve their physical function and improve disease resistance and physical fitness. and exercise in their daily lives. There are also a lot, some people like to run, some people like to walk, some people like to do yoga or swim, etc., all of which can achieve the effect of exercise.
Let's find out if running five kilometers and walking five kilometers burns the same calories:
Of course, the calories consumed by running five kilometers and walking five kilometers are different. first of all, the two differ in terms of speed. and the speed of running five kilometers is much faster than walking five kilometers. It takes more energy, and from this point of view, the calories consumed by running five kilometers are relatively high. and the calories consumed by running five kilometers need to walk for three hours to achieve this.
So, in general, the calories for a five-kilometer run are higher than for a five-kilometer walk, and although the calories are different, the two have their own advantages in effectiveness.
running vs walking calories 1. The benefits of running
Running is the most efficient and effective form of cardiovascular exercise. It has numerous proven health benefits that include: improved heart health, reduced risk of obesity, lower risk of heart disease, increased muscle mass, stem cell stimulation, and various other anti-aging benefits. Running also helps lower blood pressure, lose weight, and lower stress levels. Even if you don’t run, you can still incorporate many of the principles into your lifestyle.
Running is a great way to burn calories and build fitness. Runners typically burn more calories than walkers, particularly during longer runs, because they have to accelerate their cadence to keep up with their speed and increase the distance they travel in a given amount of time.
running vs walking calories 2. The benefits of walking
Walking burns calories and fat to give you a calorie-burning boost, and it's a great way to get fit. It's also a great way to help fight depression, anxiety, and combat stress. It's free, so how can you go wrong?
Walking is the perfect activity to get fit, because unlike running, there are no boring distances, and you don't need any fancy equipment or shoes to get started.
Walking is a type of chronic aerobic exercise, and this type of aerobic exercise can exercise the coordination ability of the limbs. Improve muscular endurance, achieve a good weight loss effect, and at the same time will not affect the knees. It's a relatively healthy way to exercise.
1. If you are overweight, you should not run
Many people use running to lose weight. but if they are overweight, they have to use brisk walking or walking instead of running, which is more suitable for such people and can reduce damage to the knee joint.
2, the exercise time should not be too long
Every time you should run or walk. the time is not too long, it is an ideal condition that lasts about 45 minutes.
3. Relaxation before and after exercise
Tighten and relax your body before and after running to promote better muscle recovery.
Running five kilometers and walking five kilometers are the same distance, but the calories consumed are different, so everyone can choose according to their own needs, but whether it's running or walking, it's a relatively healthy exercise. Two in a coordinated way.
If you want to lose weight, lose fat: go for a run
running vs walking calories
The biggest difference between running and walking is calories burned. It's not calories/km, it's calories / Min, said Paul D. Thompson, chief of Cardiology at Hartford Hospital, USA.
He explains that running forces the body to create a lot of unnecessary movement. You have to raise your legs, and you have to hit your arms harder. All these factors make the body burn more calories in a short time.
Since running burns more calories, people who are trying to lose weight quickly are more likely to want to do jogging. It is estimated that jogging burns twice as many calories as walking.
note that: running has a high injury rate.
in particular, if you have no longer exercised for the long term, are obese, have pain, or be afflicted by joint illnesses. The reason is that many people are dragged into the wrong position. This leads to the possibility of falls, fractures, and fractures, putting a lot of stress on the joints of the legs and knees.
In addition, research shows that running at a consistently high intensity (for example, running a marathon or triathlon) harms the body. In the case of high intensity, jogging for more than 4 hours a week makes the heart get tired quickly, which leads to the risk of shortening life. Marathon runners also face an increased risk of developing rheumatoid arthritis in old age.
For safe operation.
You should start slowly instead of running hard like runners! When you feel tired, feel free to slow down, instead of trying to keep running. Because you can easily lose balance, fall, and get injured. Slowly increase the speed and intensity after a period of training for the best effect. And do not run more than 3 days a week.
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is running or walking healthier for your heart?
running vs walking calories
For walking to be effective for heart disease, you need to walk faster than 5 km / h. Some people can walk up to 10 km / h! At such an intensity of brisk walking, you will still burn the same amount of calories as jogging, but with reduced chances of injury.
If you want to burn more calories while walking, you can climb the slopes or climb stairs. You can also buy dumbbells of jacket type. Excess weight will help you burn more calories.
Of course, you can burn the same number of calories while walking if you devote enough time to exercise every day. For example, instead of running for 30 minutes, you can go for a brisk walk for an hour.
running vs walking calories
Cardio exercises are useful only in terms of weight loss. But it does not have a good effect on muscle training.
As we all know, muscle cells need more energy to maintain than fat cells. As we get older, the body ages lose muscle and gain fat. This slows down our metabolism, making it easier for us to store fat as we get older.
Therefore, when walking, you can incorporate more muscle training instead of just cardio. Carrying a small 1 kg dumbbell for a biceps workout is a good idea. This will help reduce muscle relaxation and sagging.
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Combine running with walking
In short, science confirms that: slow and steady jogging burns more calories than walking. But in the case of high intensity, running is harmful to the body. While walking for a long time is still useful and not harmful.
If you want to practice running effectively and reduce the risk of injury, you can combine both jogging and walking. One suggestion from cardiologist Peter Schnur of the University of Minnesota is: "Running is about two to three days a week, at a fairly slow pace". The rest of the time, you can go for a quick walk.
Also, do not forget that you do not have to devote time to the exercise so that it works. Practicing once in the morning and once in the evening is also a good solution for those who do not have much time.