Differences between running and fast walking

Millions of people in different countries regularly go to parks and stadiums to jog for several kilometers. Due to its simplicity and accessibility, running is becoming increasingly popular.





However, doctors warn that running is actually not as useful as it seems at first glance. For some people, running is even dangerous, especially if it is not done correctly.





Being a milder type of load, walking is devoid of many of the disadvantages of running, but not as effective for weight loss. So what to choose - running or walking, if you want to improve your physical fitness, but do not want to harm your health?

Running or walking and running have their advantages and disadvantages. Choosing, it is necessary to take into account weight, age, level of training, characteristics of the body and the presence of diseases. Let's get to the points.

1. Joint and spinal load
   When running, there is a shock load on the knee and ankle joints. They are particularly affected at the time of push and landing. For the urban dweller, this is exacerbated by the need to jog on the asphalt, which leads to even more trauma to the foot and spine. At the same time, walking does not have the “flight phase” inherent in running. So, the spine and joints do not experience such strong shock loads. Therefore, in terms of security walking is better than runningIt more gently and sparingly affects the body.
   
   
   
   
   
2. The load on the heart and blood vessels
   The American Heart Association released a study comparing the benefits of walking and running. It turned out that walking to the same extent as running helps lower blood cholesterol and lower blood pressure. It’s all about distance, so the only benefit of running is that the same number of calories can be burned in less time.
   
   
   
   
   
3. Muscle strengthening
   When walking, mainly calf muscles are strengthened, and when running - the muscles of the chest, back, shoulder girdle, thigh and buttocks. It is useful to run with acceleration close to maximum (this develops muscles) for about 10 seconds, then rest and repeat the acceleration.
   
   
   
   But even better is walking and running uphill. When you climb uphill, the impact load almost disappears, and the muscles automatically begin to work in high intensity mode.
   
   
   
   
   
   It is worth mentioning Scandinavian walking. It is a brisk walking with sticks that trains up to 90% of all body muscles and burns 40-50% more calories than regular walking.
   
   
4. Calorie burning
   If you want to lose weight as soon as possible, definitely choose running. To achieve the same result from walking, you will need to spend much more time.
   
   
   
   Pulse while running It should not exceed 120-140 beats per minute. This is the best indicator for effective fat burning. When walking, the pulse is in the fat burning zone almost always.
   
   
5. Duration of training
   In any case, it is necessary to devote at least an hour to training. In the first 30 minutes of training, the glycogen reserve is burned, and only then comes the turn of fat.
   
   
   
   Eat at least 1.5-2 hours before the start of training. In addition, you should remember: if you want to lose weight, then you should refrain from eating at least 1.5 hours after training.
   
   

Who better to walk than run?

1. People over 40 years old, if they have not had sports for a long time.
2. Those who have orthopedic problems and diseases of the spine.
3. People who have had a stroke and a heart attack.
4. Those with a body mass index (BMI) above 30. The BMI is calculated as follows: the weight is divided by the square of growth in meters.
5. Diabetics.
6. Senior smokers.
7. With pain in the joints that occur during running.

Summing up, we can say that running allows you to lose weight faster and spend less time on classes. On the other hand, walking is less traumatic, suitable for people with any cardiovascular condition and better for regular exercise.





Whether you run or walk is up to you. However, when choosing, weigh the pros and cons to make a reasonable decision. If you are not overweight, you are young and do not suffer from chronic diseases, you can go running, provided that you run on dirt and in shoes with shock absorbing soles.

Well, if you are equally attracted to both running and walking, you can combine them in interval training. Start with fast walking, then slightly increase the speed before jogging, and then give everything at maximum speed.

In any case, try to exercise for 45-60 minutes at least 3 times a week. And then the result will not take long to wait! Joyful and comfortable training.

Running is good for your health. It is energy intensive, and the muscles train well. But the work is quite exhausting. Editorial "Site" She shares with you the effective exercises of Tamir Sheikh. These two exercises replace an hour of running!

Kneeling is a technique of Chinese Taoist medicine. You can spend only 5 minutes a day on it, while buying a few years of life in return. In addition to desire, you will need only your knees, mat and willingness to study.

Today we will tell you about the 9 most popular mistakes in the gym. Do not make these mistakes, and your successes will become more noticeable. After all, proper training in the gym is the key to good health and good results.