The most likely injury is the knee.
If you are heavy, you will soon get knee pain at the beginning of long-distance jogging, because the impact vibration is too great and the inside of your knee is injured. My experience is that if you are not an athlete and your body mass index is greater than 25, don't jog. Your knee must be hurt. Although my own weight is just right, I am not overweight, but skipping rope for 500 times in a row will definitely hurt my knee. Because my knee hurts, I gave up skipping and jogging. Knee injury is a lifelong trouble and will be taken to the coffin.
If the weight is right, it must be a good jogging exercise. Because the intensity of jogging and the participation of the whole body are higher than fast.
Whether jogging or brisk walking, a pair of light running shoes with soft soles is very important. Many people ignore the importance of shoes when exercising, which often brings chronic injuries and hinders the exercise effect.
If you have other diseases, such as organic diseases such as heart and liver, you'd better go quickly, regardless of your weight. After all, we should take care of the real ability of the whole body.
What's the difference between jogging and brisk walking?
Running to change your feet will make your body empty.
Come on, change your feet There is always one foot on the ground.
The difference in calorie consumption between jogging and brisk walking 100 calories. Walking fast consumes 555 calories per hour and jogging consumes 655 calories per hour. 1 calorie = 1000 calories, which is what we usually call calories.
Take it, landlord.
Which is better for fitness, brisk walking or jogging?
Who had better choose to go quickly?
1, people who have no exercise habits, walking can reduce sports injuries.
Every step of ordinary people, the impact on the soles of their feet is about 1~2 times of their weight, only about 1/3 of jogging, and the pressure on the corresponding knees and ankles is much smaller. Under normal circumstances, there will be no serious knee and ankle injuries when walking, unless you step on something like a stone and sprain your foot or get trampled by a companion behind you.
2. It is safer for the elderly and obese people to walk.
The joints of the elderly begin to age, and it is difficult for the knee joint and ankle joint to bear the impact generated during running. For the elderly who have no exercise habits, walking exercise is safer. However, if the elderly who have the habit of running exercise since childhood have good adaptability to their knees and ankles, running exercise is safe.
For obese people, walking is safer than running because of their heavy weight and high pressure on their knees and ankles during running, which is easy to cause knee and ankle injuries.
Advice for pedestrians
Walking and running have the same health promotion effect, but you need to spend more time.
New scientific research shows that walking is at least as effective as running, and it seems better for some people who don't exercise regularly. Runners are far less likely to suffer from hypertension, diabetes and heart disease than people who don't like sports. Running for an hour every day can reduce the risk of heart disease by 4.5%, while walking exercisers can reduce the risk of heart disease by 9% if they consume the same amount of energy every day. Because of the same energy consumption, it takes more time to walk. But running or walking is much better than not exercising.
Promoting healthy weight loss requires a certain speed-go fast (go fast)
People who take walking as the main exercise mode can't bring real benefits to their health because of insufficient exercise times and insufficient walking speed, and the total exercise load can't meet the requirements of promoting health. In a telephone interview with 7,600 adults, it was found that only 6% of the respondents who took walking as their only leisure exercise really reached the health standard. Walking to achieve fitness requires striding, blowing your head and chest, and swinging your arms to reach a certain speed.
1, striding: After striding, the heel first touches the ground, then the sole and toes consciously touch the ground, and then the toes are forcibly pushed off the ground. Knees should be slightly bent.
2. Shout your head and hold your chest: keep your back straight and don't lean forward like running.
3. Swing your arm: Swing your arm actively. Swing your arms so that the upper arm and the lower arm are about 90 degrees, swing rhythmically behind your hips and swing to shoulder height.
4. Speed: It can be divided into slow walking (about 70-90 steps per minute), moderate walking (90- 120 steps per minute), fast walking (120- 140 steps per minute) and extreme walking (65438+ per minute). As far as self-feeling is concerned, the minimum effective intensity is slight sweating and a little wheezing, but it does not affect speech. Moderate intensity means that the underwear is a little wet, sweating and wheezing, and the coherence of speech is affected. High intensity means sweating and not wanting to talk.
How to prevent knee joint injury by running to lose weight
1, adjust running posture:
(1) when landing, try to control the position of the ankle just below the knee, or a little bit back. The bending at the knee will play a good cushioning role. The posture that the runner does the most harm to the knee joint is that the position where the foot lands is in front of the knee joint, which leads to the knee joint straightening. At this time, a considerable forward force impacts the knee joint through ground feedback.
② The position of the foot tribe should be controlled as far as possible in the forefoot, especially the center of gravity should be between the big toe and the second toe. This center of gravity position is to arrange the stress point of the leg reasonably. Whether the stress point is closer to the lateral, medial or posterior side of the foot, it will cause lateral impact on the knee and lead to injury.
(3) control the stability of the body and don't shake. Your body should be like a steel plate when running. Because swinging from side to side will make the center of gravity change continuously in the lateral direction, giving the knee a lateral impact force. The front side of the knee has the strongest ability to bear weight. Therefore, don't swing your arms too much and take a big step forward too much during running, because these will increase the instability of your body.
2, strengthen muscle training: the strength of the legs, especially the thigh muscles, can provide corresponding protection for the knee joint. The quadriceps femoris on the front side of the thigh is stronger, which can reduce the impact on the knee when landing. Many pains in the front of knee joint are caused by quadriceps femoris weakness. Squatting against the wall is the most important exercise for quadriceps femoris >>
Which is more effective, brisk walking or jogging?
Both brisk walking and jogging can achieve the effect of fitness. There is no distinction between good and bad. The key is persistence.
One: the benefits of jogging
1: heat consumption
The calories consumed in one hour, the condition of easy exercise is 420 calories (your weight is about 120 kg); 588 calories (your weight is about 150 pounds)
2. Enhance muscle and muscle endurance.
Regular and uninterrupted jogging can enhance motivation and muscle endurance, which is our ability to maintain work and cope with emergencies. Jogging is one of the best choices.
3. Improve cardiopulmonary function
Persisting in jogging will increase the systolic blood volume, lower the resting heart rate, lower blood pressure, increase the content of high-density lipoprotein cholesterol in blood and improve the working ability of the body.
4. Metabolic detoxification
Regular xxx can accelerate the metabolism in the body, delay the aging of body functions, and excrete excess toxins and other substances in the body through sweat and urine. 5. Relieve psychological stress
In a competitive environment, if you don't eliminate the tension, mental and psychological pressure, you will always be at a disadvantage. Moderate jogging will reduce the psychological burden and maintain a good physical and mental state.
Two: the benefits of walking quickly
1: mind
Promote the brain to release endorphins, improve the spirit and make the mood happy. Increase the maximum ventilation in the lungs, strengthen the diaphragm strength, relieve the symptoms of chronic emphysema and bronchitis, and reduce the desire to smoke.
2: Return
Because the intervertebral disc bears the pressure brought by bumps during running, many joggers have the problem of backache. When walking briskly, the intervertebral disc bears the same pressure as when standing, and it is less likely to be injured. At the same time, it can strengthen the back muscles and consolidate the spine.
3: Knees and feet
Bones also need exercise. Fast walking is equivalent to weight-bearing training for bones, which can make the body absorb more calcium and fight osteoporosis. ：
4: Bones
In the United States, nearly 465,438+million people suffer from knee joint pain every year, and the key point to prevent degenerative arthritis is to maintain proper weight and maintain good muscle strength of lower limbs through exercise. When walking at a brisk pace, the joint pressure is not great, which has the function of strengthening muscles, and of course helps. Moderate patients who often exercise moderately suffer less than those who don't exercise.
5. Heart and stomach
Fast walking will not promote cardiopulmonary function, lower blood pressure, reduce the amount of fat blocking arteries, reduce the number of pulses at rest, promote the development of collateral vessels of the heart, help gastrointestinal peristalsis and reduce appetite.
Is it better to jog or walk fast to lose weight and keep fit?
Being able to jog will definitely consume more calories than walking fast. . .
Don't worry, aerobic exercise can't make you build strong muscles. . . After running, the congestion dimension of muscles temporarily increases, not long muscles, but will be relieved in a day or two. . .
How many men want to exercise muscles, eat so much protein and carbohydrates, and add so much weight training depends on the results of the year. . . You can't build muscles like that. Don't say you don't want to. You can't build it if you want. . . What you need to do is stretch after running, and don't let the calf muscles agglomerate, which looks ugly.
Which is healthier, brisk walking or jogging?
Who had better choose to go quickly?
1, people who have no exercise habits, walking can reduce sports injuries.
German sports expert Klaus? Perth pointed out that every step an ordinary person takes, the impact on the soles of his feet is about 1~2 times of his weight, only about 1/3 of his jogging, and the stress on his knees and ankles is much smaller. Under normal circumstances, there will be no serious knee and ankle injuries when walking, unless you step on something like a stone and sprain your foot or get trampled by a companion behind you.
2. It is safer for the elderly and obese people to walk.
The joints of the elderly begin to age, and it is difficult for the knee joint and ankle joint to bear the impact generated during running. For the elderly who have no exercise habits, it is safer to walk. However, if the elderly who have the habit of running exercise since childhood have good adaptability to their knees and ankles, running exercise is safe.
For obese people, walking is safer than running because of their heavy weight and high pressure on their knees and ankles during running, which is easy to cause knee and ankle injuries.
Advice for pedestrians
Walking and running have the same health promotion effect, but you need to spend more time.
New scientific research shows that walking is at least as effective as running, and it seems better for some people who don't exercise regularly. Runners are far less likely to suffer from hypertension, diabetes and heart disease than people who don't like sports. Running for an hour every day can reduce the risk of heart disease by 4.5%, while walking exercisers can reduce the risk of heart disease by 9% if they consume the same amount of energy every day. Because of the same energy consumption, it takes more time to walk. But running or walking is much better than not exercising.
Promoting healthy weight loss requires a certain speed-go fast (go fast)
People who take walking as the main exercise mode can't bring real benefits to their health because of insufficient exercise times and insufficient walking speed, and the total exercise load can't meet the requirements of promoting health. In a telephone interview with 7,600 adults in Michigan, USA, it was found that only 6% of the respondents who took walking as their only leisure exercise really reached the health standard. Walking to achieve fitness requires striding, blowing your head and chest, and swinging your arms to reach a certain speed.
1, striding: After striding, the heel first touches the ground, then the sole and toes consciously touch the ground, and then the toes are forcibly pushed off the ground. Knees should be slightly bent.
2. Shout your head and hold your chest: keep your back straight and don't lean forward like running.
3. Swing your arm: Swing your arm actively. Swing your arms so that the upper arm and the lower arm are about 90 degrees, swing rhythmically behind your hips and swing to shoulder height.
4. Speed: It can be divided into slow walking (about 70-90 steps per minute), moderate walking (90- 120 steps per minute), fast walking (120- 140 steps per minute) and extreme walking (65438+ per minute). As far as self-feeling is concerned, the minimum effective intensity is slight sweating and a little wheezing, but it does not affect speech. Moderate intensity means that the underwear is a little wet, sweating and wheezing, and the coherence of speech is affected. High intensity means sweating and not wanting to talk.
Try walking in northern Europe.
Nordic walking is walking with crutches. With the help of two walking sticks, it can make people participate in sports while walking. The walking stick eliminates the pressure on the hips, knees and ankles during running, so you can't feel the vibration during running. Nordic walking is very easy to reach the bull's-eye rate of aerobic exercise, suitable for walking for a long time, realizing the simultaneous exercise of large muscle groups all over the body, and becoming the best aerobic exercise mode. The State Sports General Administration has promoted Nordic Walking as an excellent national fitness project to the whole country. The effective use of crutches can also reduce the pain and stiffness of neck and shoulder, improve the stability of trunk and bad posture.
Stretching after running is ignored by many runners. After running, they are very tired, just want to eat something quickly, take a quick bath and have a rest, and often skip stretching. Fully stretch your muscles, ligaments and even fascia, so that it can quickly recover from fatigue and become more powerful when regenerating. But if you don't stretch after running for a long time, the muscle ductility will become smaller. It will not only affect the stride size, but also affect the running posture. For example, a lot of pain in the outer edge of the knee is caused by the tension of the outer thigh (iliotibial tract). Because the iliotibial tract is not well stretched, it is in a tight state for a long time, and the lateral edge of the knee joint is excessively stretched, causing pain. At this time, press the outer thigh with your hand ... >>
What's the difference between jogging and brisk walking?
You can choose one that suits you.
Jogging and brisk walking are best combined. Walking for an hour can consume about 500 calories.
Young people generally choose jogging, and elderly people with poor legs and feet should choose to go quickly.
As long as you persist, the exercise effect is the same.
Which is better for reducing fat, brisk walking or running? Which kind of fat loss is more uniform?
run quickly
7 km/h 703.5 calories (every 60 minutes) The treadmill speed is about 7.0.
8 km/h 837.5 calories (every 60 minutes) The treadmill speed is about 9.0.
go on foot
The speed is 4 km/h 268 calories (every 60 minutes) and the treadmill speed is about 5.0.
Speed 5 km/h 469 calories (once every 60 minutes)
Running and walking lose fat evenly, but they consume different calories.
The way to reduce fat is to reduce one catty when you consume 3000 calories, and two catties when you consume 6000 calories.
People don't exercise every day, they will consume calories in a new metabolism, but the consumption figures are different. Normal people are generally between 1500-2000.
If you walk slowly for an hour and eat 400 calories, your calorie intake is 1500 calories, but your calorie intake is 2000 calories.
So you spent 2000-1500-400 =100 today.
This 100 calorie is the calorie you don't consume, and it will become fat in your body, so you can only keep weight, but you can't lose it.
But if you only eat 1000 calories a day, you will become 1000- 1500-400= negative 900 calories today.
This negative 900 is the extra calories you consume today. At this pace, I lost a pound in three days. Lost two A Jin weeks.
Therefore, combining eating with your exercise has a good fat-reducing effect.
Which is better, walking or jogging?
Who had better choose to go quickly?
1, people who have no exercise habits can reduce sports injuries by walking.
Krauth Kanbers, a German sports expert, pointed out that every step an ordinary person takes, the impact on the soles of his feet is about 1 ~ 2 times of his weight, only about 1/3 of his jogging, and the stress on his knees and ankles is much smaller. Under normal circumstances, there will be no serious knee and ankle injuries when walking, unless you step on something like a stone and sprain your foot or get trampled by a companion behind you.
2. It is safer for the elderly and obese people to walk.
The joints of the elderly begin to age, and it is difficult for the knee joint and ankle joint to bear the impact generated during running. For the elderly who have no exercise habits, walking exercise is safer. However, if the elderly who have the habit of running exercise since childhood have good adaptability to their knees and ankles, running exercise is safe.
For obese people, walking is safer than running because of their heavy weight and high pressure on their knees and ankles during running, which is easy to cause knee and ankle injuries.
Advice for pedestrians
Walking and running have the same health promotion effect, but you need to spend more time.
New scientific research shows that walking is at least as effective as running, and it seems better for some people who don't exercise regularly. Runners are far less likely to suffer from hypertension, diabetes and heart disease than people who don't like sports. Running for an hour every day can reduce the risk of heart disease by 4.5%, while walking exercisers can reduce the risk of heart disease by 9% if they consume the same amount of energy every day. Because of the same energy consumption, it takes more time to walk. But running or walking is much better than not exercising.
Promoting healthy weight loss requires a certain speed-go fast (go fast)
People who take walking as the main exercise mode can't bring real benefits to their health because of insufficient exercise times and insufficient walking speed, and the total exercise load can't meet the requirements of promoting health. In a telephone interview with 7,600 adults in Michigan, USA, it was found that only 6% of the respondents who took walking as their only leisure exercise really reached the health standard. Walking to achieve fitness requires striding, blowing your head and chest, and swinging your arms to reach a certain speed.
1, striding: After striding, the heel first touches the ground, then the sole and toes consciously touch the ground, and then the toes are forcibly pushed off the ground. Knees should be slightly bent.
2. Shout your head and hold your chest: keep your back straight and don't lean forward like running.
3. Swing your arm: Swing your arm actively. Swing your arms so that the upper arm and the lower arm are about 90 degrees, swing rhythmically behind your hips and swing to shoulder height.
4. Speed: It can be divided into slow walking (about 70-90 steps per minute), moderate walking (90- 120 steps per minute), fast walking (120- 140 steps per minute) and extreme walking (65438+ per minute). As far as self-feeling is concerned, the minimum effective intensity is slight sweating and a little wheezing, but it does not affect speech. Moderate intensity means that the underwear is a little wet, sweating and wheezing, and the coherence of speech is affected. High intensity means sweating and not wanting to talk.
Try walking in northern Europe.
Nordic walking is walking with crutches. With the help of two walking sticks, it can make people participate in sports while walking. The walking stick eliminates the pressure on the hips, knees and ankles during running, so you can't feel the vibration during running. Nordic walking is very easy to reach the bull's-eye rate of aerobic exercise, suitable for walking for a long time, realizing the simultaneous exercise of large muscle groups all over the body, and becoming the best aerobic exercise mode. The State Sports General Administration has promoted Nordic Walking as an excellent national fitness project to the whole country. The effective use of crutches can also reduce the pain and stiffness of neck and shoulder, improve the stability of trunk and bad posture.
Stretching after running is ignored by many runners. After running, they are very tired, just want to eat something quickly, take a quick bath and have a rest, and often skip stretching. Fully stretch your muscles, ligaments and even fascia, so that it can quickly recover from fatigue and become more powerful when regenerating. But if you don't stretch after running for a long time, the muscle ductility will become smaller. It will not only affect the stride size, but also affect the running posture. For example, a lot of pain in the outer edge of the knee is caused by the tension of the outer thigh (iliotibial tract). Because the iliotibial tract is not well stretched, it is in a tight state for a long time, and the lateral edge of the knee joint is excessively stretched, causing pain. At this time, press the outer thigh with your hand ... >>
Which is better to lose weight, walking or jogging?
Jogging is thinner.
Strictly speaking, losing weight is a process of burning fat.
All sports can burn calories, but which sports are calories that burn fat? The answer is low-intensity exercise, such as walking outdoors. The speed of walking won't make you gasp too much, it can last for hours. Most of this exercise burns fat.
Moderate intensity exercise, such as standard aerobics class, usually lasts 1~2 hours. In this kind of exercise, your muscles will use half fat and half liver sugar. High-intensity sports, such as athletes' competitions, usually last only 30 to 60 minutes. Obviously, if you want to get rid of fat, you need to do low-intensity to moderate-intensity exercise.
Jogging is such a low-intensity exercise. It is worth noting that if you want to lose weight, you must keep exercising for more than 40 minutes before you can burn the heat in your blood to the point where you can't support exercise. Then you will start burning fat directly. The calorie content in your blood is 360 calories, and the excess is the amount of fat burned.
Walking is a moderate-intensity exercise. Its fat consumption is not as fast as jogging.