Which is more effective, walking or jogging

The weight loss effects of walking and jogging vary from person to person. People with good cardiovascular function are suitable for jogging, while those with sensitive joints or beginners are more suitable for walking. There are differences between the two types of exercise in terms of calorie consumption, target audience, and health benefits.

Walking belongs to low-intensity aerobic exercise, which consumes about 150-200 calories per hour and has less pressure on the knee joints. It is suitable for people with a large weight base, middle-aged and elderly people, or those who lack exercise for a long time. Maintaining a heart rate of 50% -60% of the maximum value during a walk can promote blood circulation and relieve stress, but it takes a long time to achieve significant weight loss. Taking a walk after meals can help control blood sugar fluctuations, and it is recommended to stick to it for more than 30 minutes every day. Slow jogging is a moderate intensity exercise that can burn 300-400 calories per hour, significantly improving cardiovascular function and accelerating fat breakdown. When running, the heart rate reaches 60% -70% of the maximum value, which can effectively stimulate the secretion of growth hormone and help burn fat. However, continuous running has a significant impact on the knee and ankle joints, and those who weigh more than 20% of the standard value or have joint diseases should choose carefully. It is recommended to adopt an intermittent running mode, such as alternating between a 3-minute slow jog and a 1-minute brisk walk. Regardless of the method chosen, it is recommended to combine dietary control and maintain at least 150 minutes of exercise per week. At the beginning, you can start with a 20 minute walk every day and gradually transition to jogging. Warm up and stretch before and after exercise, and wear sports shoes with good cushioning performance. If discomfort such as joint pain or dizziness occurs, exercise should be stopped immediately and long-term aerobic exercise should be consulted. Not only can weight loss be achieved, but it can also improve blood lipid metabolism and sleep quality.