Is walking faster than running to lose weight? Walking is slower than running to lose weight, and it consumes less energy. Jogging and brisk walking have completely different goals for people. If you have a history of knee and waist injuries, or you are overweight, or your legs and feet are no longer flexible, or there is no place suitable for running around you, then walking may be more suitable for you.
If you are more interested in losing weight (jogging can suppress your appetite more than brisk walking), or you need to rely on high-intensity exercise to release stress, then jogging is more suitable for you. In fact, many weight-loss enthusiasts like to use the exercise method of "walking for 3 minutes and running for 7 minutes" or "walking for 5 minutes and running for 5 minutes" and keep repeating it. In addition to helping to lose weight, this exercise method of constantly adjusting movements has the more important advantage that it is easier to persist.
Jogging is a simple aerobic exercise, which can activate the muscles of the whole body, promote the body to burn fat, and achieve the effect of slimming. It is worth noting that the real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour. Jogging for more than 30 minutes can not only exhaust glycogen in the body, but also utilize fat in the body. Because jogging is not very intense, it won't make the body suffer from excessive hypoxia, so it will help the consumption of fat, thus achieving the goal of losing weight. It takes at least 1 hour to have the same effect.
Simply from the effect of reducing fat, jogging will have a better effect. It takes more than 40 minutes, and the same effect takes at least 1 hour. Moreover, the heart rate must reach more than 85/ 100 of jogging, that is, it will be effective if it is kept between 50 and 55. The average energy consumption (kj h-1kg-1) calculated by Weil formula is: fast walking 22.18 3.68, jogging 41.34 7.32 respectively.
The disadvantage of jogging is that the feet, waist and knees are heavily burdened. People with injuries in these areas should avoid jogging, and people without sports experience are not easy to persist.
When jogging, your eyes should face forward, your upper body, especially your back, should be pulled back and your abdomen should be closed. At first, you can walk for ten minutes and run for five minutes, then walk for 15 minutes, and then jog for ten minutes after the mountain gets used to it 15 minutes. After increasing the intensity, shortening the walking time and speeding up the running time are more conducive to fitness.
Many people feel hungry after running, and then they can't control their mouths and consume a lot of calories. Even if you have been running for a while, if the calories consumed by running are not equal to the calories you consume, you will not lose weight at all, and you may even gain weight slowly.
How to lose weight by running? Make a reasonable plan quickly and make a little progress every day. The best time to lose weight by running in the morning is the best time to lose weight by running. Running for a long time in the morning can mobilize more fat to the body function and achieve the effect of losing weight without enough sugar sources.
Because the human body can provide energy for dieters through supplementary food after a day's food supplement, which has relatively little effect on mobilizing fat decomposition function, the weight loss effect of fun run is worse than that of morning running, and morning running is not the best time to lose weight by running.
Make a running weight loss plan and stick to it 3-4 times a week. Don't disturb your plan because of bad weather or lack of time. In order to effectively implement the plan, you can run a short distance at the beginning, and then gradually increase the distance after a long time.
There are many ways to lose weight. You can also choose some other sports, such as cycling, dancing, swimming and so on. In this way, you won't be bored because you have been running simply, and you can also get exercise in other sports and run for more reasons when you are running.
Breathe in through your nose while running. Breathing through the nose and running rhythm can meet the oxygen demand in the body. With the increase of running distance and intensity, the demand for oxygen increases, and the breathing mode of mouth and nose should be changed. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling, so as to avoid quick breathing or big breathing.
But for friends who just try to run, 30 minutes may be a little stressful, because of physical reasons, they may feel poor breathing, physical fatigue, sore limbs and so on. Therefore, don't force yourself at first, do what you can, you can run quickly, and then gradually increase the time until you finish running for 30 minutes, or even longer.
The calories consumed by running are determined by time, speed and weight. The longer the time, the faster the speed and the greater the weight, the more calories will be consumed. A person weighing 60 kilograms can consume 10 calories per kilogram of body weight per hour by running at a pace of 6 minutes, so the calories he can consume by running for half an hour are 60× 10× 0.5 = 300 calories. The average normal person consumes about 2000~2800 kilocalories a day.