Which is better, walking for weight loss or running for weight loss

Walking for weight loss is more suitable for people with a large body weight or joint discomfort, while running for weight loss has a higher effect on improving cardiovascular function and fat burning efficiency. Both methods have their own advantages and disadvantages, and should be chosen based on individual physical fitness and exercise foundation.

Walking for weight loss has low intensity but strong sustainability, with minimal impact on the knee joint, suitable for middle-aged and elderly women, postpartum women, or those who lack exercise for a long time. Walking at a speed of 5 kilometers per hour can consume about 200 calories, and when combined with arm swinging movements, it can enhance upper limb metabolism. It is recommended to do it in the morning or one hour after meals, and wear cushioned sports shoes to protect the arch of the foot. Maintain a tight abdomen and moderate stride while walking for at least 40 minutes to activate fat breakdown. Overweight individuals can adopt an intermittent brisk walking mode, such as a 3-minute brisk walk followed by a 1-minute slow walk cycle.

Running for weight loss consumes more than twice as much energy per unit time as walking, and can burn 300-400 calories in 30 minutes, with a more significant sustained fat burning effect after exercise. But it is necessary to master the correct running posture to avoid knee injuries, and novice runners should start adapting from an 8-minute pace. Running can significantly improve cardiovascular endurance, promote growth hormone secretion, and have a prominent effect on eliminating visceral fat. It is recommended to schedule 3 runs per week, alternating with strength training, and doing dynamic stretching before and after running. Individuals with hypertension or heart problems must undergo professional evaluation before attempting. Whether choosing to walk or run, it is necessary to cooperate with dietary control in order to achieve the desired weight loss effect. It is recommended to maintain a daily calorie deficit of 300-500 calories to ensure high-quality protein intake and avoid muscle loss. Moderate electrolyte supplementation before and after exercise, with a weekly exercise frequency of no less than 5 times. The two methods can also be combined. The recommended rate of weight loss is 2-4 kilograms per month, as excessive pursuit of rapid weight loss can lead to metabolic damage. Long term adherence to regular exercise combined with a balanced diet is necessary to achieve healthy and sustainable weight loss goals.