Which is better for weight loss and overall health: jogging or walking?

Walking or running



The question of which is better – running or walking has always remained an eternal subject of discussion. Today there are many opinions on this matter. But you will need to decide what to vote for. Running or walking for weight loss is an even hotter choice. Let’s figure it out.

Can you compare?

To help you decide which of running and walking is better, which is more effective, we suggest separating both types of movements separately, highlighting the common ones and highlighting the differences. Then it will be easier to understand what is needed and why. Go!

This horizontal basic movement is the movement of the legs relative to the surface. You can walk slowly, barely moving your legs, the speed will be 1-2 km per hour. Can be faster, average walking speed is 5-6 kilometers per hour. And you can walk very quickly, up to sports walking, the speed of which is 10 kilometers per hour.


By the way, the physiological parameters when walking are similar to those of the body when jogging and even faster running.

We conclude that you can walk in different ways. And each method and speed will have its own effect.

Brisk walking is beneficial for 1 hour a day. Anyone who gains a total of 1 hour of walking a day and thinks they are getting the most out of it is a little wrong. When people say that walking for an hour a day is beneficial, they mean continuous walking. It’s a cardio exercise. Remember how you breathe when walking intensively – at an accelerated rate. And how your heart behaves – it accelerates. Thus, brisk walking, like running, can do cardio.

There is such a type as Nordic walking, with sticks in hand. Each step is accompanied by alternate raising and lowering of hands with sticks. This is more useful than walking, as the muscles of the armsare connected to the work. Hand movements make breathing easier, the lungs open more. This means that the body receives better aeration than when walking without sticks.

For sports purposes, it is best to walk in a forest area, in parks. In general, it is better to walk where cars do not drive, where there is still fresh air. Avoid walking in places where strong odors are present, such as near poultry and livestock farms. An unpleasant smell can harm your well-being, the air must be enjoyed!

Walking can help you lose weight. To start losing weight, a quick walk and proper nutrition are enough. Progress will go uphill, you just need to be patient.

Running can also be different. You can jog, or you can arrange sprint races at speeds up to 30 kilometers per hour. Certainly, running has a good advantage over walking – it’s the ability to workout interval.

No matter how fast a person walks, for further acceleration he switches to running. Therefore, the maximum load from walking cannot be extended even for a second. But it can be learned from running. You need to run as fast as possible for at least 20-30 seconds, then slow down and restore breathing. You cannot completely stop at this moment, jog, slow down as much as possible, if necessary, but run.

Jogging in the morning is much more active on the body than a calm walk. The body will not wake up from a walk; on the contrary, it will want to sleep more. After all, walking on foot does not raise the pressure, does not speed up the heart so much that you wake up. But if you run, all this will change easily, to the point that you are out of breath.

And how important running is for losing weight! Therefore, if we compare running and walking and talk about what is better for losing weight, the choice is definitely in favor of running.
And what is healthier? Here the answers are very ambiguous, we will analyze this further. But here’s what exactly can be said about running:

Running burns more calories than walking.
Running definitely spends more energy, makes the heart work faster, and the lungs breathe stronger and deeper.
Running makes us sweat, it trains anaerobic endurance.
What should you choose
Walking or running? What to choose, how to be?You are an active person and want to keep your figure in good shape for as long as possible so that you feel great day after day. The good news is that running and walking are great for achieving these goals. It all depends on your desire to keep yourself in shape and the characteristics of your health:

Someone cannot run fast due to diseases of the cardiovascular system. There remains the option of jogging or brisk walking.
Also, you can not run for some diseases of the musculoskeletal system, injuries of the joints and spine, pregnancy.
For those who are too lazy to run or have nothing, it is better to take walks. Walk to work, weather permitting. Is it 5 km to work? It doesn’t matter, walking such a distance in a day is just right! You can return back by car. Go out on weekends to nature, to parks, walk there in the fresh air. Go skiing in winter. You know that you can ski and you can run. Take advantage of this!
For those wishing to master a new sport, there is race walking. Try it if you’re interested.
Have you noticed that grandparents began to appear in parks with sticks in their hands? They walk and, as if on skis, hold Nordic walking sticks in their hands. These are elderly people, everyone has some kind of diagnosis, but they still remain active, extending the years of their lives. Take an example!
Are you losing weight? For weight loss, running or walking are the main factors in weight loss. Running, of course, will give you results faster. But walking is easier, we walk every day. And we do not run so often. Therefore, walking may be more effective as a result than running. After all, you can quit running. But you can’t completely give up walking. Get in the habit of walking around your neighborhood before bed, so that the walk is 30-40 minutes long. During this time, you will walk from 3 to 5 km, depending on your speed.

Walking has practically no contraindications, but running is more and more difficult. You can run quickly and slowly. Jogging is prescribed even for the elderly, and fast running puts a heavy load on the body, forcing it to work to its limit. For many people with different diseases, this can be simply harmful or even dangerous.

A diagnosis such as flat feet also interferes with running. But he does not interfere with walking so much, although without special orthopedic insoles it is better to limit the scope of walking. The fact is that constant incorrect loading with each step leads to deformation of the ankle, knee joint and hip. As a result, hallux valgus and chronic inflammation of the joints can be seen on the leg. Take care of your feet!

How to walk and how to run
We will not consider different training goals this time, just say that there are many of them. Let’s just give an example of how to walk and run just to be healthy and keep your body in good shape:

You need to walk every day, trying to continuously walk at an average or brisk pace for at least 30-40 minutes. Ideally, this is done outdoors (for example, an evening walk in the park).
You can run every day, or 2-3 times a week in the morning for 15-20 minutes. There is a desire – you can interval.
Load types or why one won’t replace the other
Walking is an aerobic exercise. That is, the muscles have time to generate energy in the presence of oxygen. The body manages to deliver oxygen and necessary substances with blood to them. If a temporary burning sensation appears, then the next time it will be gone. Since the muscles adapt very quickly to such a slight load. Muscles rarely hurt from walking (but not ligaments).

Source – FitNavigator.ru