Which burns more calories, hiking or running

The calorie consumption of mountain climbing and running depends on the intensity of exercise and individual physique. Climbing for the same duration usually consumes more calories than running at a gentle pace, but high-intensity running may exceed low-intensity climbing. Mountain climbing is a combination of resistance and aerobic exercise that requires overcoming gravity and continuous climbing, with high demands on lower limb muscle groups and cardiovascular function. When the slope is steeper and the load is greater, energy consumption significantly increases. Taking an adult weighing 68 kilograms as an example, climbing at a moderate speed per hour can consume about 500-700 calories. If carrying equipment or choosing rugged routes, the calorie consumption will be further increased. After climbing, there is an excessive oxygen consumption effect, and the body continues to burn calories while resting. The calorie expenditure during running is directly related to the pace. For individuals of the same weight, jogging at 8 kilometers per hour for 1 hour consumes approximately 600 calories, which can increase to over 750 calories if accelerated to 10 kilometers per hour. High intensity training modes such as interval running can stimulate higher metabolic rates in a short period of time. Compared to mountain climbing, running has a greater impact on joints, but it is easier to achieve precise energy control by adjusting speed. People with a large body weight or knee joint discomfort are more suitable for weight loss through mountain climbing.

It is recommended to alternate between two types of exercise based on physical condition. Climbing can enhance muscle endurance, while running can improve cardiovascular efficiency. Warm up and stretching before and after exercise, combined with a high protein diet and sufficient sleep, can more effectively promote fat metabolism. Weight management requires long-term persistence, and single exercise consumption is not the only indicator. Maintaining regular exercise habits is the key.