Running for one hour: about 600 ~ 700 calories (calories = weight (kg) × exercise time (hours )× index k)
Exponent k = 30 ÷ speed (min /400 m)
Usually, walking slowly consumes little energy, but if you accelerate from walking to running, the pace becomes much bigger and your arms start to swing together rhythmically, then the fat consumption is not much worse than running. Therefore, as long as you don't want to leave, but really do it as exercise, fat and energy consumption will not be much worse than running.
For overweight people, some exercise will strain the load-bearing joints. For example, obese people go long-distance running, which will increase joint load and cause damage to joint soft tissue, so good long-distance runners are small and light. Therefore, according to your own weight, you need to choose weightless sports at first, such as swimming, and then gradually switch to half-weight sports such as cycling and boating. These exercises can protect our joints better than running fast and long distance.
If you like weight-bearing sports, choose race walking. Race walking consumes the same energy as jogging, but it protects people's knees more.
Whether it is long-distance running or fast running, there is a process of foot flying in sports. When the foot touches the ground again, the knee joint needs to absorb more recoil. Repeatedly repeating this action will damage the knee joint. The process of walking without feet off the ground. Therefore, when touching the ground, the knee joint only bears the recoil from the body, which can protect our knee joint and achieve the purpose of losing weight and fat.
In a word, running and walking are good exercise methods, which are suitable for white-collar workers who usually have little time to exercise. As long as you really exercise with your heart, you will definitely use a lot of energy, sweat a lot and consume a lot of energy.