Which is more effective, running or brisk walking

The effectiveness of running and brisk walking depends on individual physical fitness and exercise goals. Running is more significant in improving cardiovascular function and fat burning efficiency, while brisk walking is better in joint protection and sustainability. Running can quickly increase heart rate and achieve efficient fat burning state, which is significantly helpful in enhancing cardiovascular function and muscle endurance. Running consumes about 1.5 times more calories than brisk walking in the same amount of time, making it particularly suitable for people who have limited time but need to lose weight quickly. The aerial phase of running requires higher explosive power in the lower limbs, which can effectively stimulate the growth of hip and leg muscles. However, running for more than 30 minutes may increase knee joint pressure, and those with a larger weight base should choose carefully.

Fast walking reduces joint impact by about 40% by keeping one foot in constant contact with the ground, making it more suitable for middle-aged, elderly, or overweight individuals to persist for a long time. During brisk walking, the heart rate is maintained within the high-efficiency fat burning range. Although the energy consumption per unit time is low, extending the exercise time can achieve a similar fat burning effect. The use of swing arm brisk walking or slope brisk walking can increase heat consumption by an additional 15% and has unique advantages in improving lumbar spine stability. For individuals with a weight exceeding 20% of the standard value, it is recommended to prioritize brisk walking as the main form of exercise.

It is recommended to alternate between two types of exercise according to one's own situation. In the initial stage, you can start with a 30 minute brisk walk every day, and then intersperse with intermittent running after adaptation. Warm up and stretch thoroughly before and after exercise, and choose sports shoes with good cushioning performance. Individuals with a BMI exceeding 28 or a history of joint injuries should develop an exercise plan under the guidance of a doctor to avoid blindly pursuing results and causing sports injuries. Reasonable combination of diet and control of daily calorie intake are essential for achieving safe and effective weight management.