Which is better for weight loss, jogging or brisk walking?

Jogging and brisk walking are both popular ways to lose weight. Although the two methods are different, they both have good weight loss effects. However, many people who want to lose weight hesitate between the two choices. Which one should I choose? Which is better for weight loss: brisk walking or jogging? Let me tell you about it today.

If you can walk 1 kilometer within 12 minutes, this speed can be called "brisk walking" because this speed can produce effective exercise for the cardiopulmonary function. A brisk walk is about 4.5 kilometers per hour. In other words, brisk walking requires walking about 1 kilometer in ten minutes.

①Winter is coming, and the temperature is gradually dropping. Many people choose to live in small houses. They would rather stay in bed or sit in an air-conditioned room than go out for a walk. In fact, this kind of escape is not good for your health. It is the cold season now, and staying in air-conditioning for a long time is easy to get air-conditioning disease. Brisk walking is beneficial to physical and mental health.

②When people walk, the muscle system acts like a rotating water pump, pushing blood back to the heart. Brisk walking can speed up muscle movement, promote blood circulation throughout the body, help increase oxygen consumption, and increase the heart's pacing strength. It is very beneficial for improving the lack of blood supply to the feet and cold feet that are unique to winter.

③Middle-aged and elderly people rarely participate in intense sports, but as long as they walk briskly for 30 minutes a day, the probability of stroke can be reduced by 30%. The effect of preventing stroke is the same as more intense and fast-paced sports such as jogging, playing tennis, and cycling.

④ When walking briskly, keep your head up and chest out, swing your arms wide, and take big steps. This can stretch your muscles and bones and get rid of fat at the same time. You can achieve the effect of body shaping by brisk walking for a month.

What are the benefits of jogging?

① Through running, the blood and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also improve. Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, while releasing hormones that make people feel relaxed.

② During exercise, the frequency and efficiency of heartbeat are greatly improved, and heart rate, blood pressure and the elasticity of blood vessel walls also increase. During running, the average lung capacity increases from 5.8 liters to 6.2 liters, and at the same time, the amount of oxygen carried in the blood will also increase significantly. It can promote the production of white blood cells and pyrogens, which can eliminate many viruses and bacteria in our body.

③ Regular jogging exercises will enhance the damage resistance of tendons, ligaments and joints, reducing the chance of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger. Regular jogging can increase the secretion of growth hormone and delay aging.

④Through running, the fat content in women's bodies can be reduced by 12%-20%, and that in men can be reduced by 6%-13%, which has a significant effect on weight loss and body shaping.

Which is better for losing weight, jogging or brisk walking?

Judging from the fat-reducing effect alone, jogging will be better, lasting more than 40 minutes. Brisk walking will require at least 1 hour to have the same effect, and the heart rate must reach more than 85/100 of jogging, that is, it must be maintained between 50 and 55 to be effective. The average energy expenditure (kJ·h-1·kg-1) of brisk walking and jogging was calculated using the Weir formula and was: 22.18±3.68 for brisk walking and 41.34±7.32 for jogging.

Jogging is a simple aerobic exercise that can activate muscles throughout the body, prompting the body to burn fat and achieve a weight loss effect. It is worth noting that the actual fat burning starts after 30 minutes of continuous exercise, so running exercise needs to be persisted for more than half an hour. Slow long-distance running for more than 30 minutes can not only deplete the body's glycogen, but also mobilize the body's fat. Since slow long-distance running is not very intense and will not cause the body to be overly hypoxic, it helps to burn fat and thus achieve the goal of losing weight. Brisk walking for at least an hour will have the same effect.

The above is the article about which one is better for weight loss, jogging or brisk walking. We can see that compared to the two, jogging still has some advantages in weight loss. So if you are still hesitating about whether to choose jogging or brisk walking to lose weight, don't hesitate and choose jogging.