Which exercise is better, hiking or running

Climbing and running each have their own advantages in terms of exercise effects. Running is more suitable for improving cardiovascular function and reducing fat, while lower limb strength enhancement and endurance training are more suitable for climbing. Mountain climbing provides more comprehensive stimulation to the lower limb muscle groups, especially the gluteus maximus, quadriceps femoris, and triceps surae muscles, which have higher activation levels. When walking on a slope, the body needs to do work against gravity, and the energy consumption is about twice that of walking on flat ground, which significantly helps to improve the basal metabolic rate. Changes in mountainous terrain can enhance ankle stability, but knee joint pressure is greater than running, and caution should be exercised for those with a large body weight or joint problems. Outdoor environment can help alleviate psychological stress, but it is more limited by weather and location. Running has a more prominent exercise efficiency for the cardiovascular system, and continuous aerobic exercise can quickly increase maximum oxygen uptake, making it suitable for people who need short-term improvement in cardiovascular function. Ground reaction force can enhance bone density, but the impact force on the arch and knee joints is about three to five times body weight, requiring the use of cushioned running shoes. The time schedule is flexible and can be carried out on city roads or treadmills, making it easy to persist for a long time. Intermittent running and other high-intensity modes have a significant effect on fat oxidation, but excessive use may lead to muscle breakdown.

It is recommended to alternate between two types of exercise based on individual physical fitness and training goals. Running can be scheduled to maintain exercise frequency during the week, and hiking can be chosen on weekends to strengthen muscle endurance. Before and after exercise, do a thorough warm-up and stretching. For those whose weight exceeds the standard value by 20%, priority should be given to low impact exercises such as swimming or elliptical exercise. Long term single exercise can easily lead to muscle compensation and sports injuries. A complete exercise plan can be formed by combining strength training such as squats and plank support, and regular adjustments can be made to the plan based on body fat percentage and muscle mass testing.