Is race walking faster for weight loss or running faster for weight loss

The weight loss effects of race walking and running vary from person to person. People with better cardiovascular function have higher fat burning efficiency when running, while those with sensitive joints or a large body weight base are more suitable for race walking.

Race walking belongs to low impact aerobic exercise, which has less pressure on the knee joints and is suitable for people who are overweight or have joint problems. It can burn about 300 calories per hour, mainly through continuous mobilization of large muscle groups to achieve energy metabolism. During exercise, it is necessary to keep the trunk upright and the arms naturally swinging. The stride should not be too large to avoid compensatory force from the waist. It is recommended to choose the morning or evening period, lasting for more than 40 minutes, to achieve a better fat burning effect. Combined with a high protein diet, it can reduce muscle loss. Running consumes more energy per unit time, about 600 calories per hour, and has a significant effect on improving cardiovascular function. But the impact force on the ground can reach 3-5 times the body weight, and people who weigh more than 20% of the standard value need to choose carefully. Variable speed running can activate the afterburning effect more effectively than constant speed running, and the basal metabolic rate can be increased by about 15% within 24 hours after exercise. Attention should be paid to running posture control to avoid hunchback and lower respiratory efficiency caused by chest heaviness. Electrolytes should be replenished promptly after exercise to prevent muscle spasms. Both types of exercise need to be combined with dietary management to achieve the desired weight loss effect. It is recommended to alternate 4-5 times a week and do dynamic stretching before and after each exercise. At the beginning, you can start adapting from a 20 minute race walk every day and gradually transition to a combination of running and walking mode. Wearing a heart rate monitoring device during exercise and controlling the heart rate within the range of 60% -70% of the maximum heart rate can best promote fat oxidation. If joint pain occurs, it should be stopped immediately and a rehabilitation physician should be consulted.