Announcement

Collapse
No announcement yet.

Walking vs. Running: Why Walking is Better for Health and Weight Loss?

Collapse
X
Collapse
  •  

  • Walking vs. Running: Why Walking is Better for Health and Weight Loss?

    Click image for larger version

Name:	mn2.jpg
Views:	63
Size:	102.7 KB
ID:	1296



    You don't have to run. US scientists found out this in 2016. Today, their theory has many supporters.

    Running is now one of the most popular sports. This is a relatively simple and affordable way to keep fit.

    However, walking at a fast pace, according to some experts, is much more beneficial for health: it helps prevent diseases of the cardiovascular system and has fewer contraindications. Let's find out how walking at a fast pace affects the body.






    Walking prevents heart and vascular diseases


    In 2016, scientists from Lawrence Berkeley National Laboratory, Life Science Division in Berkeley, California, found that walking is a more effective prevention of heart disease than running.


    The researchers compared the performance of runners aged 18 to 80 years and those who prefer regular walks at a fast pace. It turned out that walking reduces the risk of heart disease by 9%, and running — by 4.5%. At the same time, the load on the joints when walking is much lower, which is important for older people.


    Active outdoor walks activate blood flow, strengthen the heart and bones, tone the muscles, improve sleep and lung function. They also help relieve tension and fight stress.

    To achieve the best results, you need to walk for 30-60 minutes every day. A leisurely walk is not suitable as a workout if you want to increase your stamina or burn calories.

    The step should be active, warming, so that the skin is covered with light perspiration. You can increase the speed gradually. If you have shortness of breath, it is better to reduce the pace. The optimal distance for walking is 4 - 6 miles (6-10 kilometers).






    Walking has practically no contraindications


    Running perfectly strengthens muscles and increases endurance, but also has a number of contraindications:
    • overweight (due to high load on the spine and knee joints)
    • cardiovascular diseases (hypertension, coronary heart disease, heart failure, and others)
    • joint problems (osteochondrosis, intervertebral hernia, arthritis)
    • varicose veins

    Walking has almost no restrictions. You can start with it to get your muscles in shape before running workouts. It is mandatory for those who lead a sedentary lifestyle. This is the optimal load even for people with diabetes and asthma.





    Walking helps burn fat and strengthen muscles

    When running and active walking, the same muscles are involved: the glutes, calves and tibia, as well as the quadriceps and the muscles of the back of the thigh. However, running is more energy-intensive.

    For an hour of walking at a fast pace, a person weighing 154 pounds (70 kg) burns an average of 300-400 kcal. A 60-minute jog allows you to get rid of 400-800 calories, depending on the intensity of the load. Jogging, for example, is not as effective as interval running.


    However, when losing weight, it is important not only how many calories you burn, but also what reserves the body uses during training.


    There is a term "fat burning zone" – this is a certain pulse of contractions, in which subcutaneous fat is actively burned. It is calculated using the formula: (220 — your age) * 70%. If you are 40 years old, the pulse for fat burning will be equal to 126: (220-40)*0.7.




    But is such cardio training effective for weight loss?

    During cardio, the body gets energy from two sources: fat and glycogen. At almost any pulse, the body burns both, but the proportion of each source will vary, depending on the intensity of the workout.


    At the lightest intensity (such as slow walking), energy comes from almost 100% fat. At high intensity (for example, a fast run up the stairs), energy is almost 100% from glycogen. As we speed up, we burn proportionally less fat and more glycogen. Slowing down – on the contrary: more fat and less glycogen.


    There is a pulse rate that has the highest percentage of calories burned from fat. But there is one point: just because more fat is used as a percentage does not mean that a lot of fat is spent overall.

    For example, you walk slowly for an hour at a speed of 1.8 miles/h (3 km/h) and burn 300 calories, almost all of them from fat. If you run an hour at 5.6 miles/h (9 km/h), you burn 900 calories. But the proportion of fat is only half, the rest is glycogen. In percentage terms, you burned less fat (only 50%), but in absolute terms, you burned more, 450 calories.

    Training in the fat-burning zone does not burn more fat in absolute terms. But few people can run for an hour without stopping, and those who can usually do not need to lose weight. Therefore, we recommend calmer cardio, which can be done for a long time and not get tired.

    Also, the intensity of training depends on physical training: beginners should start with a slower, low-intensity pace, and the "fat burning zone" is perfect for this.






    Walking is safer, especially for beginners

    Not only the muscles, but also the heart and lungs are not prepared for running. For many, even 5 minutes of jogging – and there is already fainting, the heart jumps out.

    Gradually increasing the load here works, as in strength training, and there are many options to do it safely: cycling, ellipse, walking downhill.

    You can eat less and move more. Both are better, but any activity is suitable, not necessarily running, where there are more risks than benefits for beginners. Instead, you can quickly work out on other simulators: velo, ellipse, hill walking, and just walk more.

      Leave a comment

    UNCONFIGURED AD WIDGET

    Collapse

    Unconfigured Ad Widget

    Collapse

    Unconfigured Ad Widget

    Collapse

    Categories

    Collapse

    Article Tags

    Collapse

    Related Topics

    Collapse

    • Eight Important Facts About Useful And Harmful Oils
      by Stephanie Motta



      We are constantly talking about "natural fats", but we do not specify what we are talking about. Are all oils equally useful, and if not, which ones are needed first? With the fact that TRANS fats-industrially obtained margarine and all that sort of thing – is evil, everyone has long been determined.

      The war with butter and other animal fats also ended in a complete victory for them. It's time to move from the basics to matters, though more subtle, but
      ...
      06-02-2020, 10:19 AM
    • Desperate To Lose Weight? Try Keto – it will help
      by Adel
      If you have already tried a lot of diets, and are already desperate to lose weight, then this article is for you. Keto diet is a style of nutrition that will give you 100% results, without hunger and mandatory exercise. It will give you the fastest possible result, of the results that can be obtained with a diet at all.

      The first 4-6 pounds leave you within the first week. Further results depend on the duration of the diet and the amount of excess weight you have. A lot of extra weight
      ...
      03-21-2020, 07:11 AM
    • Are Cereals Unhealthy for You? Absolutely. Why Whole Grains Foods Are So Harmful
      by Rebecca Nigel




      Undoubtedly, everyone has already heard about the dangers of refined carbohydrates, such as white wheat flour pastries, sugar, pasta, rice, carbonated drinks, and other junk food.

      But now, thanks to the fashion for "proper nutrition", foods made from whole grains and "natural" sugar are considered healthy!

      I'll tell you a lot of interesting things about the benefits of cereals!


      Cereals and other carbohydrates
      ...
      09-06-2020, 05:33 AM
    • The Biggest Keto Mistakes of Beginners
      by Sandi Lewis

      To begin with, we must say that everyone makes mistakes. The main thing is to understand them, correct them, and go further towards your goals.

      Keto nutrition is very different from what you are used to on standard diets and nutrition systems. I've also been taught all my life that fat is bad. The omelet just for the protein, and fat egg yolks not more than twice a week, etc.

      When I came to keto and began to read, learn, and realize that everything is the opposite,
      ...
      05-28-2020, 08:35 AM
    • How the Keto Diet Can Help Me?
      by Margaret Clark






      It would seem that the answer is obvious, but not everyone knows that the keto diet is not only (and not so much) about weight loss, but a lot more! Why do I need keto (lchf)? Why try this type of food and who can benefit from it?


      Attention. Reminder. The article reflects the opinion and life experience of the author, but it is not a recommendation.






      Keto for weight loss

      The first thing...
      10-18-2020, 02:56 PM

    Latest Articles

    Collapse

    • The Keto Diet - a Diet for Longevity? What Science Says
      by Deborah Carbine





      For nearly a hundred years, scientists have been researching a method to slow down aging by reducing dietary calorie intake.

      Experiments on a variety of organisms, from yeast to rhesus monkeys, have shown that life expectancy can be increased if energy consumption is reduced by 10–30%.

      The mechanisms of this phenomenon are still under discussion, but it seems that it is based on a shift in metabolic processes from carbohydrate metabolism
      ...
      02-21-2021, 02:17 PM
    • For the First Time, the WHO Recommended Physical Activity for Those Who Sit a Lot
      by Deborah Carbine




      A sedentary lifestyle, compounded by the pandemic's quarantine, increases the likelihood of premature death. However, this harm to health can be compensated for by increased physical activity, experts from the World Health Organization write.

      The advice to lead a more active lifestyle and spend more time on exercise to maintain health is hardly a medical breakthrough, but this is the first time such advice is being made at the level of the World Health Organization.
      ...
      02-21-2021, 08:42 AM
    • Propolis (Bee Glue): Antibacterial, Anti-inflammatory, Antiviral and Antioxidant Properties
      by Deborah Carbine






      Bee glue (PROPOLIS) has been used for medicinal purposes since ancient times. In modern scientific medicine, antioxidant, anti-inflammatory, antibacterial, antiviral, antileishmanial, immuno-modulating, and other properties of propolis have been determined.

      Due to these properties, propolis dosage forms have been successfully used in the treatment of burn wounds, otitis media, Peyronie's disease, lung diseases, viral diseases of the genitourinary
      ...
      02-20-2021, 09:12 PM
    • Emanuel Revici - a 101-year-old Doctor Who Cured Cancer and Other Serious Incurable Diseases
      by Antony Convey


      Emanuel Revici, MD, was born in 1898 and died in 1998 at the age of 101


      Since then, as doctors learned to separate the symptoms of cancer from the manifestations of other diseases, it is perceived as perhaps the most formidable disease for people.

      Although medicine is constantly evolving, and oncology also has its own achievements, the methods of chemotherapy and radiation therapy used in medical institutions do not help everyone.

      Moreover,
      ...
      02-20-2021, 12:13 PM
    • Bowel Movement on Keto: Everything You Need to Know About Defecation When You Are on a Low-Carb, High-Fat Diet
      by Antony Convey










      It is tempting to hide in this text behind jokes like “shit happens” and “princesses don't poop”. But if you ignore the topic of bowel movements, then you can skip serious health problems.

      Let's not be prudes! We suggest learning how to read about the health of the body by color, consistency, and other distinctive features of feces.







      How often do you poop?
      ...
      02-15-2021, 09:31 AM
    • Vitamins for Maintaining Muscle Mass and Muscle Function in the Elderly
      by Antony Convey






      Muscle mass begins to decline after age 30 at a rate of 3% per decade. It seems to be a trifle and at this age is completely invisible. After 50, muscle loss is about 1% of skeletal muscle mass each year and upon reaching the age of 60, this process accelerates significantly.

      Even more annoying, there is less muscle and more fatty tissue. Between the ages of 30 and 60, the average person annually loses 0.5 lbs (0.23 kg) of muscle and instead
      ...
      02-09-2021, 08:30 AM
    • The Main Reasons for Weight Gain and Obesity. How to Start Losing Weight Properly
      by Antony Convey






      How we get used to things that don't work


      We are taught that the main reasons for being overweight are a lot of food and little exercise. And this is not to mention the allegedly weak willpower! But it's not that simple. Because if this mantra worked flawlessly, then there would be no more problem of excess weight, right? After all, everyone who is overweight, at least once, tried to follow this advice!

      Now it is more fashionable
      ...
      02-05-2021, 08:27 AM
    • Top 8 Myths About Immunity
      by Antony Convey





      The very concept of "immunity" was born in the 19th century thanks to the French microbiologist Louis Pasteur and the Russian scientist I. Mechnikov.

      At first, however, immunity was understood as the body's immunity to infectious diseases.

      But already from the middle of the 20th century, as a result of research work, it was proved that immunity protects the body not only from microbes but also from any other genetically foreign
      ...
      02-04-2021, 09:20 AM
    • A History of the Study of Life Extension Products
      by David Glick





      Life extension is a problem of all times and peoples.

      In evolution, this problem appears namely in humans. Realizing the immortality of living nature due to the reproduction of mortal organisms and possessing the instinct of self-preservation and survival, man has always tried to resolve this contradiction between life and death.

      Mankind in all epochs has shown a heightened interest in the means of preserving youth, health, and achieving
      ...
      02-01-2021, 05:04 PM
    • What Fruits Can I Eat on the Keto Diet?
      by Antony Convey



      Let's take a look at the most painful keto question - can we eat fruit on the ketogenic diet?

      On keto, we avoid fruits and allow ourselves a small amount of berries. No keto rule raises so many questions and protests. “Fruits are vitamins! We have eaten them from time immemorial!

      What about antioxidants, flavonoids, and other beneficial substances? Microbiota! What does it eat? " - beginners are lost. “Fruits contain fructose, and fructose
      ...
      02-01-2021, 02:55 PM

    Trending

    Collapse

    There are no results that meet this criteria.

    Working...
    X