Which is better for weight loss, running or walking slowly? Actual test data tells you the truth

There are always two types of people on the playground at six o'clock in the morning: one can run so fast that they can't catch their breath, and the other can walk leisurely with their arms swaying. These two forms of exercise may seem to have a huge difference in consumption, but in reality, there is an interesting twist - neighbors running at eight times the speed may not have as much weight as colleagues walking.

1. Accurate calculation method for energy consumption

1. Secret of metabolic equivalent value

The calorie consumption during exercise is measured by MET (metabolic equivalent), which is equivalent to the energy consumption during meditation. Slow walking takes about 3MET, while daily jogging ranges between 6-8MET. However, it should be noted that the interval mode of 10 minutes of running and 50 minutes of rest will significantly reduce the actual MET value.

2. Leverage effect of duration

A 70kg weight person who jogging for 30 minutes consumes about 300 calories, but can achieve the same effect by brisk walking for 1 hour at 6km/h. The key lies in the accumulation of total exercise capacity, just like bank compound interest, seemingly small differences can create multiple level differences after sustained persistence.

II. Special mechanism of fat mobilization

1. Most When the heart rate is maintained at 60% -70% of the maximum heart rate (simple calculation formula: 220-60% of age), the body will prioritize mobilizing fat for energy supply. Most people fall into this sweet zone while brisk walking, while slow jogging tends to shift beyond this range and focus on glycogen consumption.

2. Continuous fat burning after exercise

High intensity exercise can produce excess oxygen depletion effect (EPOC), but studies have shown that fat oxidation lasts longer after moderate to low-intensity exercise. Just like charcoal fires of different materials, the residual heat produced by rapid burning over high heat and slow simmering over low heat is completely different.

III. Factors Affecting Actual Weight Loss

1. Hidden Costs of Sports Injuries

When running, people with a BMI over 28 can experience pressure on their knee joints up to 3-5 times their body weight. The interruption of exercise caused by injury can actually lead to a greater risk of weight rebound. Stability is often more important than progress when laying foundations on construction sites.

2. psychological differences in execution

According to a survey in Sports Psychology, the completion rate of the brisk walking group is 2.3 times higher than that of the running group in a exercise plan that can be persisted for more than six months. A barely completed 10 kilometer run may not be as effective as a voluntary 5-kilometer walk.

When preparing sports shoes, remember: weight loss is not a track and field competition, finding a daily consistent exercise rhythm is more valuable than short-term sprints. Tomorrow morning, why not try changing slow jogging to rhythmic brisk walking and pairing it with your favorite podcast? You may find that the weight scale starts to drop in a gentler way.