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, the combination of eating and your exercise has a good effect on reducing fat.
Question 2: Which is better for fitness, brisk walking or jogging? Who is more suitable to choose to go?
1, people who have no exercise habits can reduce sports injuries by walking.
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, 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, 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 goals requires striding, holding your head high, swinging your arms, and reaching 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. Hold your head high: 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 at 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 >>
Question 3: Which is more effective to lose weight, brisk walking or jogging? It tells you that you must jog to lose weight, and the method must be correct.
Explore a set of ways to lose weight by jogging and experience it for yourself. I lost nearly 20 pounds in less than two months and became strong;
Be sure to do enough warm-up exercises before jogging, especially leg exercises. Because of the time, I'll talk about legs. Like leg press who used to go to physical education class, the difference is that the heel should be tilted to the ground as much as possible. Let the calf muscles be fully stretched. This step is very important, otherwise it is easy to grow muscles, especially for girls.
Jogging should start slowly, and gradually find a suitable speed by feeling, that is, a effortless speed since running. Jogging is an aerobic exercise that does not require much physical strength, thus effectively consuming calories and achieving the purpose of losing weight. Moreover, such uniform movement can consume heat for a long time without making people feel too tired. It should be said that running shoes must fit and be light. Keep your eyes on the front when running. If you feel more relaxed when running, that's right.
Time control depends on your body. If you are not obese, you should be able to persist for more than 20 minutes for the first time (I persisted for 30 minutes), and then gradually increase. Finally, it's best to stick to it for more than 40 minutes, because you need to burn fat and exercise for at least 30 minutes.
Do relaxation exercises after running, walk a few laps and pat your hips with your palms, especially for girls. This must be done enough, or the buttocks will become bigger and uglier. And bouncing legs, and then rubbing your arms and legs and rubbing your legs. I usually don't sit down for half an hour after running, especially when I sit down and feel my ass is still hot. Don't drink or eat for half an hour after running. If you run at night, don't eat. If you are hungry, you can eat some fruit.
Let's talk about whether jogging will rebound once it stops. In fact, the correct explanation is that once you stop jogging, the energy consumed every day will definitely be greatly reduced, but the food you eat every day has not decreased, so you will definitely gain weight. I stopped running myself, and I'm really fat, but I tell you, I don't look bloated because I'm strong. The figure is also very symmetrical, even if you are fat, you don't feel how much the whole person is fat. Moreover, jogging has exercised my endurance, because it takes a lot of willpower to keep running every night, and I also need to resist the temptation of snacks. When I was jogging to lose weight, snacks were almost all fruits. Of course, it doesn't mean that other snacks can't be eaten, just a small amount. For the record, my three meals are absolutely normal.
There is another supplement: all sports have injuries. Because jogging is slow, at that time, the knee has to bear several times the weight, so there will be injuries. My knee hurts sometimes.
I have studied dance for a year and a half, which is the result of summing up my experience as a dance teacher and my own personal experience. I hope it will help you, and I wish you success!
If you don't understand anything, you can explain it in the supplement of the question, and I will try my best to answer it.
Question 4: Which is better to lose weight, jogging or brisk walking? Fast walking consumes more fat as energy than jogging. In fact, it is the most efficient exercise to lose weight. But walking fast consumes less calories than running, so the best way is walking fast and jogging intermittently. Weight loss points: systematic aerobic exercise: I suggest you choose a gym, where there will be a better atmosphere for you to stick to. As for the forms of exercise, treadmills, elliptical machines, spinning bikes and aerobic classes are all acceptable, but attention should be paid to appropriately increasing some strength training. Scientific diet: three to four meals a day, no fat, fried food and pork, less oil and salt, more water, more fruits and vegetables, and less staple food for breakfast. Develop good living habits: The ultimate success of losing weight depends on whether you have established good living habits. Only in this way can you keep your weight loss achievements.
Remember to adopt
Question 5: Which is better for losing weight, brisk walking or jogging?
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.
Question 6: What are the advantages and disadvantages of jogging and brisk walking? Thank you. 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.
Question 7: Which is better for girls to lose weight or run with big strides? People who have no exercise habits can reduce sports injuries by walking.
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.
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.
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 goals requires striding, holding your head high, swinging your arms, and reaching 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. Hold your head high: 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 at 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.
Question 8: Which is easier to lose weight, brisk walking or jogging? How many minutes will it take? If you are fat, I suggest you practice walking for a while first, because walking focuses on keeping fit, and then jogging when you are normal or overweight, because running can exercise people's leg muscles. It is good to say that you can get off work early when you get home from work. You can walk home from the place where you get off for about 30 minutes every day. You can go home and eat less, especially fatty things, and eat less rice at night. Jogging in the gym is better, but it takes more than an hour every day to be effective. Don't be impatient, stick to it.
Question 9: Which is better, walking or jogging? Who had better choose to walk?
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, 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 goals requires striding, holding your head high, swinging your arms, and reaching 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. Hold your head high: 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 at 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 ... >>
Question 10: Which is better, brisk walking or jogging? 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.