Normal people walk at a speed of about 4 to 5 kilometers per hour. For people who are used to brisk walking or jogging, the speed of brisk walking is generally 6 to 8 kilometers per hour, that is, 100- 130 meters/minute, lasting 60 to 90 minutes each time; Jogging speed is generally 8 to 1 1 km per hour, that is, 130- 180 m/min, lasting 30 to 40 minutes each time. Roughly estimated, the intensity of jogging for half an hour is about equal to the intensity of walking 1 hour.
The bull's-eye rate during exercise can effectively burn fat as long as it reaches more than 60% of the maximum heart rate (220- age); Reaching 70%-80% of the maximum heart rate can effectively strengthen the cardiopulmonary system. When jogging, the heart rate is about 100 to 160 beats per minute, while when walking fast, the heart rate is generally 100- 120 beats per minute. For people over 30, jogging and brisk walking can effectively burn fat. But for people under the age of 50, it is difficult to effectively strengthen the cardiopulmonary system by walking quickly.
Jogging and brisk walking can achieve a certain exercise effect, each with its own advantages and disadvantages, and adapt to different people. Jogging is more suitable for people who have a certain sports foundation, or who have been exercising continuously for some time. Warm-up exercises should be done before jogging, and attention should be paid to avoid heel landing first when jogging, so as not to cause excessive pressure on knees, which may easily lead to knee wear for a long time.
Walking is more suitable for people without sports foundation and easier to implement. For obese, frail and older people, brisk walking is more suitable than jogging, because it is safer and less likely to cause knee injury.