Is squatting faster for weight loss or running faster for weight loss

The weight loss effects of squats and running vary from person to person. People with better cardiovascular function have higher fat burning efficiency when running, while those with insufficient muscle mass or joint sensitivity are more suitable for squats combined with strength training. Running is a typical aerobic exercise that can continuously burn calories and improve cardiovascular endurance. People with a larger body weight can burn more calories per hour by jogging, and there is an excessive oxygen consumption effect after exercise. However, long-term single running may lead to muscle loss, and it is recommended to combine protein supplementation and interval running. People with knee joint degeneration or overweight should be cautious, as excessive running can easily cause patellar softening or plantar fasciitis.

Squatting, as a composite resistance action, can activate the hip and leg core muscle groups and increase basal metabolic rate. The process of repairing muscle micro injuries after weight-bearing squats continues to consume energy, and muscle growth contributes to long-term weight loss. But the immediate calorie consumption of simple squats is lower than that of running, and it needs to be combined with dietary control to show its effect. Patients with lumbar disc herniation or knee joint injuries should avoid heavy squats and can switch to box squats or wall squats.

It is recommended to choose a training method based on body fat percentage and exercise foundation. If the body fat percentage exceeds the standard value, running should be the first priority, combined with twice a week squats to strengthen muscle strength. Before and after exercise, it is necessary to fully warm up and stretch, replenish sufficient water and high-quality protein. The key to weight loss still lies in creating a calorie deficit, and any exercise needs to be combined with dietary management to achieve ideal results. After three months, it is recommended to adjust the plan to avoid a platform period.