Which is better, walking or running or fitness?

Everyone knows that walking is also a form of fitness, and running is also a form of fitness. The fitness effects of walking and running are both quite good, but if the methods are different, the effects obtained when doing fitness are also different. Walking and running are both a form of fitness, and the strength and speed of walking and running are different. When exercising, everyone does not know whether to choose walking or running. So which one is better for fitness?

Tips for exercise walkers

Walking has the same health-boosting effects as running, but you have to devote more time to it.

New scientific research shows that walking is at least as effective as running, and for some people who don't exercise regularly, it may be even more effective. Runners are much less likely to develop high blood pressure, diabetes, and heart disease than those who do not like to exercise. Running for one hour a day can reduce the risk of heart disease by 4.5%, while walking exercisers can reduce the risk of heart disease by 9% if they consume the same amount of energy every day. The reason is that walking takes more time to expend the same amount of energy. But whether it's running or walking, it's much better than no exercise.

Walking or running, which one is better for fitness and weight loss?

Walking to promote health requires a certain speed - brisk walking (fast walking)

For people who use walking as their main form of exercise, it is difficult to bring real benefits to their health because the total exercise load is difficult to reach the requirements for promoting health due to insufficient exercise frequency and insufficient walking speed. A telephone survey of 7,600 adults in Michigan found that among the one-fifth of respondents who walked as their only leisure exercise, only 6% actually met the health standards. Walking to achieve fitness purposes requires taking big steps, keeping your head up and your chest out, swinging your arms, and reaching a certain speed.

1. Take big steps: After stepping forward, let your heel touch the ground first, then consciously let the sole of your foot and toes touch the ground, and then use your toes to push off the ground. It is best to keep your knees slightly bent.

2. Keep your head up and chest out: keep your back straight and don’t lean forward like running.

3. Swing your arms: Swing your arms actively. Swing your arms so that your upper and lower arms are about 90 degrees, rhythmically swinging them behind your hips and up to shoulder height.

4. Speed: It varies from person to person and can be divided into slow walking (about 70-90 steps per minute), medium walking (90-120 steps per minute), fast walking (120-140 steps per minute), and very fast walking (more than 140 steps per minute). In terms of my own feeling, the lowest effective intensity is slight sweating and a little breathlessness, but it does not affect speaking. Moderate intensity means sweating, panting, and affected speech coherence, with the underwear slightly wet. High intensity means sweating profusely and not wanting to talk.

The fitness effects of walking and running are definitely different, but this depends on what exercise methods and sports are suitable for each person. This kind of fitness effect is also the best. If you exercise after a meal, it is best to choose to walk. If it is every morning, you can choose to run. The time selection for different exercise methods also needs to be different.