Fast walking, fast burning fat or slow jogging, fast burning fat

The fat burning effects of brisk walking and slow jogging vary from person to person, depending on the intensity, duration, and individual physique of the exercise. Fast walking is more suitable for people with a large body weight or sensitive joints, while slow jogging is more significant in improving cardiovascular function and fat burning efficiency.

Fast walking belongs to low impact aerobic exercise, during which the heart rate is maintained at 50% to 60% of the maximum heart rate, mainly consuming fat for energy. Choosing brisk walking for overweight individuals can reduce knee joint pressure, consuming approximately 200 to 300 calories per hour. Fast walking lasting for more than 40 minutes can activate lipolytic enzymes, especially suitable for middle-aged and elderly people as well as those in the postpartum recovery period. When exercising, one should keep their head up and chest straight, and the stride should not be too large. Coupled with arm swinging, it can increase energy consumption by 5% to 10%. When jogging, the heart rate reaches 60% to 70% of the maximum heart rate, and the fat burning efficiency per unit time is about 20% higher than brisk walking. During running, the whole body muscle group is more involved, and the effect of excessive oxygen consumption after exercise is more pronounced. However, people with a weight exceeding 20% of the standard may suffer meniscus damage from long-term running, and it is recommended to use interval running mode. First time runners can warm up with a ten minute brisk walk, then alternate between a two minute slow jog and a one minute brisk walk to gradually extend their running time. After running, do sufficient stretching to avoid muscle stiffness affecting metabolism.

The choice of exercise method should be based on one's own health condition. Those who are overweight can start with brisk walking and cooperate with dietary control to lose two to three kilograms per month, which is safer. Adequate hydration should be replenished before and after exercise to avoid low blood sugar caused by fasting exercise. It is recommended to engage in aerobic exercise four to five times a week, combined with two strength training sessions to improve basal metabolic rate. The appropriate intensity of exercise is slight sweating without affecting normal speech, which can form a stable fat metabolism mechanism for more than three months. If joint pain occurs, exercise should be paused and a rehabilitation doctor should be consulted.