Walking and running are two of the simplest activities to undertake when deciding to start playing sports, and both are excellent forms of cardio aerobic training.
It is impossible to say which of the two disciplines is better than the other and the choice depends a lot on the fitness and health goals that you set yourself.
If you are looking for an activity that allows you to lose weight quickly by burning a large number of calories quickly, running is the recommended option. However, walking also allows you to do it, albeit in a longer time.
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In addition, cardio exercise would also be good for mental health. According to a study, in fact, exercising moderately, even for just 30 minutes a day three times a week, would reduce anxiety and depression and improve mood and self-esteem. To achieve these benefits it would not be. not even necessary to walk or run for half an hour consecutively, but it would be enough to do it in a fragmented way, for example 10 minutes at a time, as long as within the same day.
Other cardio disciplines are:
- Tapis Roulant;
- rowing machine;
- elliptical;
- step;
- exercise bike.
Regardless of which one you decide to embrace, the ideal for keeping fit and health would be to do at least 150 minutes of moderate cardio exercise every week.
we mean brisk walking, usually between 5 and 6.5 km per hour. This activity increases your heart rate and allows you to burn more calories than when walking at your usual pace, but less when compared to when walking. If you increase your pace slightly, you get to run lightly, also called jogging (7.0-8.5 km / h).about 72 kg, running 8 km per hour burns about 606 calories, while walking briskly for the same amount of time only burns 314.
Considering that you have to burn around 3,500 calories to lose a pound, if your goal is to lose weight, running may be a better choice than walking. However, if you are not trained enough to handle such an activity, you can start with the walk, gradually increasing its pace over time.
To get more effective results from walking, you can try rhythm training, which consists of increasing your speed for two minutes and slowing down the next, then speeding up again.
To lose weight, the ideal would be to walk one hour a day. One aspect that should not be underestimated is the way you breathe.
You can decide whether to run on an empty stomach or on a full stomach because both variants have pros and cons.
Running every day: for or against? In this article we look at the benefits and risks.
Both running and walking are disciplines that can be done on a treadmill. But be careful not to make these mistakes.
Running every day can have many benefits.
Walk with weighted vest
Walking outdoors in a weighted vest can increase the number of calories you burn. The ideal would be to use one that does not exceed 5-10% of your body weight.
If, on the other hand, you are looking for an alternative way to lose weight or tone your muscles, you can try walking with light dumbbells in each hand or with small weights strapped to your ankles.
Walking on an incline
Walking on an incline, i.e. uphill, is much more strenuous than walking on a flat surface, and this increases the number of calories burned.
To put this variant into practice, if you are lucky enough to live in a hilly area or not far from it, the ideal is to take walks in the open air immersed in nature. Alternatively, you can use the treadmill, increasing the incline by 5% initially, and then gradually moving to 10 or 15%, once the level of training and resistance has progressed.
and losing weight, but it is also a high-impact exercise, which is more difficult to deal with if you are not sufficiently trained, compared to low-impact activities such as walking.In addition, running over time can lead to overuse injuries such as stress fractures, strains or Friction Syndrome. In this article the alternatives to low impact running
This risk is not excluded if you prefer walking but it certainly decreases, given that those who choose this second option have a probability of incurring injuries between about 1 and 5%, while those who run between 20 and 70%.
If you decide to run however, there are precautions that can avoid this eventuality as much as possible, such as not increasing the mileage too quickly and not forgetting to warm up before starting and stretching once finished, so as not to put stress on the muscles. excessive.
While this activity may seem monotonous, here are some tips to make walking more varied.
Stopping walking, on the other hand, can lead to various health problems.
The new 12 3 30 workout is also based on the benefits of walking.
Knowing how to breathe better is also essential to improve running results.
Walking is one of the exercises that are also useful in the postpartum workout.
