Which is more effective, brisk walking or slow jogging

The effectiveness of brisk walking and slow jogging depends on individual physical fitness and exercise goals. People with a large body weight or joint discomfort are more suitable for brisk walking, while those who pursue efficient fat burning and have good physical fitness can choose slow jogging.

Fast walking has minimal impact on the knee joint, is suitable for long-term persistence, and can effectively improve cardiovascular function. Maintaining a heart rate of 50% -70% of the maximum heart rate during exercise is suitable for middle-aged, elderly, or overweight individuals as an early choice for weight loss. When brisk walking, the coordination of lower limb muscle groups can help improve blood circulation, and when combined with arm swinging movements, it can burn more calories. After exercise, fatigue is relatively mild and it is easy to form a regular exercise habit. Joint pressure is only one-third of that of jogging, which can reduce the risk of sports injuries. Slow jogging consumes about 30% more energy per unit time than brisk walking, making it more suitable for weight loss enthusiasts who need to break through the plateau period. When the duration exceeds 30 minutes, the proportion of fat energy supply significantly increases, and the effect on improving basal metabolic rate is more significant. But the landing impact force can reach 2-3 times body weight, and those with a BMI over 28 or meniscus injury should choose carefully. It is recommended to use forefoot cushioning and dynamic stretching before running to reduce the probability of injury.

Regardless of whether you choose brisk walking or jogging, it is recommended to exercise 4-5 times a week, with a single session lasting 40-60 minutes. Warm up and stretch thoroughly before and after exercise, paired with a high protein diet and adequate sleep. People with a higher body weight can start with brisk walking and then switch to intermittent running with alternating fast and slow movements after adaptation. Pay attention to replenishing water during exercise. If joint pain occurs, stop immediately and consult with long-term dietary management to achieve the desired weight loss effect.