CONFUSED: Walking or Running?
Running and walking are both excellent forms of cardiovascular exercise. However, neither is necessarily “better” than the other. The choice that suits you best depends entirely on your fitness and health goals.
Running is better for burning more calories or losing weight quickly. But Walking can also offer many health benefits, including helping you maintain a healthy weight.
ADVANTAGES
Running and walking are both suitable for healthy living. Some of the benefits include:
- It helps to lose weight or maintain your body mass index
- Increases endurance
- Boost the immune system
- It helps to prevent or control chronic conditions
- Strengthen your heart
- Can extend your life
Cardiovascular exercise is also good for your mental health. One study showed that only 30 minutes of moderate-intensity training three times a week reduces anxiety and depression. It can also improve your mood and self-esteem. However, researchers also say that exercise is unnecessary for 30 minutes to experience these benefits. Running ten times a day resulted in the same mental health increase.
RUN BETTER THAN RUNNING?
Walking can offer many of the same benefits as running. But running burns almost twice the number of calories when running. For example, someone who is 160 pounds burns 606 calories at 5 miles per hour (mph). Running for the same amount of time at 3.5 mph burns only 314 calories. You have to burn around 3500 calories to lose a pound. If your goal is to lose weight, running is better than running. If you have just started training or cannot run, Walking can still help you get in shape. Walking is accessible for almost all fitness levels. It can give your heart a boost and give you more energy.
ADVANTAGES Vs. RISKS
Running is one of the best and easy ways to get the shape and lose weight. But it’s a high-impact exercise. Powerful workouts can be more difficult for your body than low-impact exercises such as Walking. Over time, running can lead to common overload injuries, such as stress fractures and stress shin splints.
Runners have a much higher risk of exercise-related injuries than runners. Hikers have a risk of injury of around 1 to 5 percent, while runners have a chance of 20 to 70 percent. If you are a runner, you can take steps to remain injury-free. Do not increase your mileage too quickly; try training several times a week. Or try to walk instead. Walking offers many health benefits of running without the same risk of injury. These are the most potent and easy cardiovascular exercises. Get at least 150 minutes of moderate cardio training for your health every week.
However, the care art provides various kinds of knee and ankle support that help prevent injury while running.
RUNNING Vs. POWER WALKING
Fast Walking is walking rapidly, usually at three mph or more—your heart rate increases during running. You can burn more calories this way than just running at your average pace. Power walking is usually from 3 mph to 5 mph, but some power walkers reach 7 to 10 mph speeds. This Walking burns a similar number of calories as you burn in running. For example, one hour of power walking at 4.5 km / h would burn the same as jogging at 4.5 mph. For practical training, try pace training. Increase your speed for two minutes, and then slow down again. Speed walking does not burn as many calories as Walking, but it can increase your heart rate, mood, and aerobic fitness.
Running with a weighted vest:
Running with a weighted vest can increase the number of calories you burn. To stay safe, wear a vest no more than 5 to 10 percent of your body weight. If you want an alternative way to lose weight or strengthen your muscles, you can walk at an interval instead. Record the speed at a specific time before you slow down. Or try walking in every hand with light dumbbells.
Skew versus running:
Slope when Walking means that you walk up. It can burn a similar number of calories as running. However, you burn more calories on a slope than just walking on a flat surface.
Look for a hilly area or walk on a slope on the treadmill:
Increase the incline by 5, 10, or 15 percent to practice walking on slopes. If you are a newcomer to Walking, you can gradually start working up to a 15 percent incline. Walking is brilliant if you are beginning to exercise and hoping to get in shape. First, however, try running to lose weight or burn more calories.
