Jogging and brisk walking are widely accepted by the public because they are simple, do not need complicated equipment and are easy to use. Compared with the meat-throwing effect, jogging has a large amount of exercise and consumes more calories, so it should have a better slimming effect. This is common sense. However, a survey published on foreign websites shows that brisk walking is better than jogging in reducing body fat, waist circumference and hip circumference, which is contrary to the impression that jogging is faster.

Compared with jogging, brisk walking is milder, but the slimming effect is better. A study published in runnersworld pointed out that "jogging" and "brisk walking" were divided into two groups for testing. The jogging group runs four times a week for 30 minutes each time, which is about 75% of the maximum oxygen consumption, and belongs to moderate intensity exercise; The fast walking group walks six times a week for 30 minutes each time (more than 80 steps per minute), which is about 50% of the maximum oxygen consumption, and belongs to low-intensity exercise.

A year later, the researchers analyzed the physical changes of the two groups, and found that the good cholesterol (high-density lipoprotein cholesterol, which can remove bad cholesterol in the body and reduce the probability of arteriosclerosis) in the running group increased significantly, while the increase in the fast walking group was not obvious. Surprisingly, however, compared with the jogging group, the body fat, waist circumference and hip circumference of the fast walking group were significantly reduced.

30 minutes a day, 3 kilometers at a time.

Researchers believe that both of them are positive for health, but if the goal is to lose weight, that is, to lose weight in appearance, brisk walking is much better than jogging. Walking for more than 30 minutes every day can promote the burning of fat. Compared with intense anaerobic exercise, "walking" is much easier to lose weight.

However, no matter how much sweat you sweat, how fast you walk, and how long you walk, it is not the point. The "quantity" should be 30 minutes every day to adapt your body to the metabolic rate, and it is best to walk within 10 minutes 1 km, half an hour and 3 kilometers at a time. 1 or 2 months later, increase the amount of exercise and adjust upwards.

In addition, people who want to lose weight by walking fast can adopt the method of alternating speed at the beginning of the exercise, that is, in the first half hour, take the way of 10 minutes fast, 10 minutes slow and 10 minutes fast to gradually adapt their bodies to the amount of exercise, and then they will often walk the whole course; If you are moderately obese, you need to pay special attention to the endurance of your knees, wear knee pads and do warm-up exercises to avoid wear and tear.

People who want to lose weight by brisk walking still need to pay attention to warm-up to avoid knee injury.