The exercise mechanism is different, but the health benefits of brisk walking and jogging are similar.
When the human body is in walking mode, the weight of the body is supported by at least one leg. At this time, it is the bones of the human body that provide support. But when running, there is muscle explosive force, which makes the body in an instant unsupported state; When the human body is in the air and the supporting legs fall to the ground, the muscles move again, playing the role of buffering and protecting the human body.
When walking, it is mainly the muscles of the lower limbs, waist and crotch. However, because of the instantaneous flight process, running needs the coordination of many parts of the whole body to maintain the balance of the body, and more parts participate in the force. Therefore, compared with walking, it is a whole-body exercise.
Long-term adherence to brisk walking and jogging, with a certain intensity of exercise as a guarantee, can enhance cardiopulmonary function, increase blood output during cardiac contraction, and reduce blood pressure and blood lipids. Accelerating human metabolism is conducive to the discharge of toxins in the body and effectively alleviating the aging of body functions. It is conducive to the prevention and adjuvant treatment of non-communicable chronic diseases such as cardiovascular and cerebrovascular diseases and cancer, delaying the aging process of human body, reducing mortality and improving the quality of life of middle-aged and elderly people.
Generally speaking, jogging is better than brisk walking.
▲ Compared with brisk walking, jogging has a better weight loss effect.
Because of the different working speeds of trunk and legs, the energy consumption of jogging and brisk walking is very different. It is found that jogging consumes more calories than brisk walking at the same speed or at a certain distance. When the speed is slow, the energy consumption of jogging can even reach 1.7 times that of fast walking. Jogging at a speed of-0/30 steps per minute can consume 4 kilocalories per hour, which is 26 grams less fat than walking at the same speed.
▲ Compared with brisk walking, jogging has a higher cardiotonic effect.
As mentioned above, both brisk walking and jogging can enhance the heart and lung function, and whether your exercise can effectively stimulate the heart and lung mainly depends on whether the exercise has enough intensity under the premise of ensuring safety. We usually use the immediate heart rate after exercise to measure the intensity of exercise. The American Heart Association (AHA) suggests that the appropriate (safe and effective) post-exercise heart rate should be 50%-85% of the maximum heart rate (220 years old). Your exact position in this range depends on your age, physical foundation and exercise purpose. For people with weak constitution and older age, the suitable heart rate after exercise should generally not exceed 60% of the maximum heart rate; The suitable heart rate range of aerobic exercise with the main purpose of losing weight is generally between 60% and 70%, while the suitable heart rate range of exercise with the main purpose of strengthening cardiopulmonary function should be between 70% and 85%.
Compared with brisk walking, jogging is undoubtedly more efficient in improving cardiopulmonary function. If you are 50 years old and want to improve your heart and lung function through aerobic exercise, your heart rate after exercise is about 130 per minute. Jogging for 20 minutes can achieve this effect, but brisk walking may take 30-40 minutes. It is precisely because jogging is more "economical" than brisk walking in stimulating cardiopulmonary function, and it is more suitable for those who are usually busy with work or housework and can't spare a lot of time for exercise.
▲ Compared with brisk walking, jogging has a more comprehensive exercise effect.
Long-term running exercise is helpful to improve the muscle strength of lower limbs. At the same time, it is precisely because running has experienced a flying process that other parts of the trunk (upper limbs and waist, etc.). ) you must participate in exertion to a certain extent in order to maintain the balance of your body. This can not only strengthen the core strength of the human body, but also properly exercise the coordination and sensitivity of the human body, which are difficult to achieve by walking quickly. In addition, when running and falling in the air, the ground reaction force borne by the limbs is much greater than that of fast walking, which is conducive to stimulating bone regeneration. Therefore, jogging can strengthen bones and delay osteoporosis more than brisk walking.
Compared with jogging, brisk walking has higher safety.
I have talked so much about the benefits of jogging, but everything has two sides. As mentioned above, when jogging, the body will experience the process from flying to falling, and at the same time, the human body will naturally receive the reaction force from the ground. At this time, although our muscles can play a certain buffering role, most of the strength will still act on our knees. Studies have shown that the pressure on the knee during running is 5-7 times of its own weight, and long-term pressure may cause damage to the knee. However, the physical exercise of brisk walking is not as intense as jogging, and the pressure on the knee is not as great as running, so the risk of injury to the knee caused by moderate brisk walking is relatively small. In addition, because running is more intense and has a stronger stimulating effect on the cardiopulmonary system, patients with acute diseases of the cardiopulmonary system should avoid running. Generally speaking, the following three kinds of people are not suitable for jogging practice:
1, severely overweight or obese. It is suggested that people whose body mass index (weight kg/ height cm2) exceeds 30 should try to avoid jogging.
2, lower limb joint injury and has not fully recovered, or joint degeneration.
3. Patients with the following diseases
1) Have angina pectoris in the last three months;
2) those who feel chest pain when doing slight movements;
3) Patients with severe valvular heart disease;
4) Suffering from congenital heart disease, exercise can lead to the author;
5) Pathological cardiac hypertrophy;
6) people with high incidence of arrhythmia;
7) Patients with severe hypertension whose blood pressure is still above 180 (systolic blood pressure)/1 10 (diastolic blood pressure) after taking antihypertensive drugs.
There are also patients with acute attack of various visceral diseases, such as hepatitis patients with elevated transaminase, active tuberculosis, acute nephropathy, severe diabetes, and patients with bleeding and bleeding tendency, such as bronchiectasis and hematemesis, gastrointestinal bleeding, etc., which are not suitable for running.
The choice between brisk walking and jogging varies from person to person.
On the basis of the above analysis, we can sum up the following points:
1. Exclude the people listed above who are not suitable for running. As basically healthy exercisers, they will definitely make a favorable choice, that is, jogging is the main aerobic exercise means.
2. For people who are seriously overweight or have mild chronic diseases but are assisted by aerobic exercise under the guidance of doctors, walking should be the main exercise intervention method.
There are many sayings on the Internet that the elderly can't run and exercise. In fact, this is a common misunderstanding. Studies have proved that human bones and heart and lung systems have strong adaptability to moderate-intensity exercise. As long as the two principles of "perseverance" and "step by step" are organically combined in exercise, the elderly can completely adapt to running, but compared with the young, their running amount and speed should be appropriately reduced, or the appropriate heart rate after exercise should be appropriately reduced, generally at 50%-60% of the maximum heart rate.
4. Even healthy middle-aged and elderly people should choose between brisk walking and jogging. For the first time exercisers, or exercisers who have been exercising, but have been mainly walking, they can start from walking and running, and gradually transition to jogging with the gradual adaptation of the cardiopulmonary system.