Which is more effective for weight loss, walking or running

The weight loss effects of walking and running vary from person to person. Running has a more significant effect when the exercise intensity is high, while low-intensity walking is more suitable for people with weak foundations or sensitive joints. The difference in weight loss effect mainly depends on the duration of exercise, heart rate range, and individual physical condition.

Walking belongs to low-intensity aerobic exercise, which consumes about half of the calories per hour as running, but it can last longer and has lower joint pressure. People with a larger body weight or knee joint discomfort are more suitable for using brisk walking to achieve calorie expenditure goals by extending exercise time. Maintaining a heart rate between 50% and 60% of the maximum heart rate during brisk walking can effectively mobilize fat for energy supply and reduce fatigue. It is recommended to continue for more than 60 minutes every day, and walking on slopes can increase intensity. Running consumes 1.5 to 2 times more energy per unit time than walking, and has a more significant effect on improving cardiovascular function. High intensity running can increase heart rate to 60% to 80% of maximum heart rate, at which point fat oxidation efficiency is higher. However, those who have a weight exceeding the standard value by more than 30% or are at risk of meniscus injury should be cautious, as sudden increase in running distance can easily lead to stress fractures. Intermittent running mode can be adopted, such as alternating between jogging for 2 minutes and brisk walking for 1 minute, which can control the risk of injury and increase metabolic rate.

It is recommended to choose the exercise method based on body fat percentage and exercise tolerance. In the initial stage, you can start with 30 minutes of brisk walking every day, and gradually add short distance running after 2 weeks. Perform dynamic stretching before and after exercise, paired with a high protein diet and adequate sleep. After weight loss, it is necessary to re evaluate the exercise plan to avoid a plateau period. When experiencing joint pain, immediate cessation and consultation with the rehabilitation department should be sought. If necessary, low impact exercises such as swimming or elliptical machines can be used as a substitute.