Which consumes more energy, running or hiking

The energy consumption of running and climbing varies in different situations, depending on the intensity, duration, and individual physical condition of the exercise. Running usually consumes more calories per unit of time, while climbing mountains may have a more long-lasting fat burning effect due to changes in slope. Running is a high-intensity aerobic exercise that can quickly increase heart rate and burn a lot of calories. When running at a speed of 8 kilometers per hour, an adult weighing 70 kilograms consumes approximately 600 calories. Running has strong stimulation on lower limb muscle groups, especially in enhancing cardiovascular function and improving basal metabolic rate. Due to the controllable pace of exercise, running is more suitable for groups that require short-term and efficient weight loss or endurance improvement. However, running has a significant impact on the knee joints, and those with a large body weight or joint discomfort need to choose carefully. Mountain climbing is a medium to high-intensity mixed sport that combines aerobic and anaerobic metabolism. Within the same amount of time, hiking on a 15 degree slope may burn 20% more calories than running on a flat road. Climbing requires working against gravity, which activates the muscles behind the buttocks and thighs more significantly and enhances core stability. Due to its slower speed, mountain climbing is more suitable for people who want to shape or strengthen their lower limb strength for a long time. However, it should be noted that when descending the mountain, the pressure on the knee joint is 3-5 times the body weight. It is recommended to use a hiking stick to reduce the burden.

When choosing a mode of exercise, those with a higher body weight can prioritize mountain climbing with gentle slopes and use knee pads to protect their joints; People who pursue efficient fat burning and joint health are suitable for intermittent sprint running. No matter which type of exercise you choose, it is recommended to do 3-5 times a week for at least 30 minutes each time, and combine it with low impact exercises such as swimming and cycling to form a combination training. Warm up and stretch thoroughly before and after exercise, replenish water and electrolytes in a timely manner, and adjust intensity according to physical sensations to avoid sports injuries.