Walking and running - excellent exercises for the cardiovascular system. None of them is necessarily "better" than the other. The choice is best for you, completely depends on your fitness and health purposes. If you want to burn more calories or lose weight quickly, run is the best choice. But walking can also bring a lot of benefit for your health, including helping you maintain a healthy weight.
Advantages of Cardio
Walking and run are aerobic cardiovascular exercises or "cardio-exercises." Some of the benefits of cardio for health:
helps to lose weight or maintain normal weight
Increases endurance
Strengthens the immune system
Helps prevent or manage chronic states
Strengthens your heart
can extend your life
Running burns almost twice as calories than walking
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Cardiovascular exercises are also useful for your mental health. One study showed that only 30 minutes of medium intensity exercises three times a week reduce anxiety and depression. It can also improve your mood and self-esteem. The researchers also say that it is not necessary to deal with exercise for 30 minutes in a row to experience these advantages. Walking 10 minutes three times a day led to the same improvement in mental health.
Walking better running?
Walking gives the same advantages as running. But the run burns almost twice the calories than walking. You need to burn about 3,500 calories to reset 0.5 kg. If your goal is to lose weight, run is the best choice than walking. If you are a beginner in exercise or do not know how to run, walking still helps you come into shape. Walking is available for almost all levels of preparation. It can strengthen your heart and give you more energy.
Speed and power walking against running
High-speed walking is a walking in a rapid pace, usually 5 km per hour or more. With quick walking, you have a pulse. Thus, you can burn more calories than when walking at the usual pace.
Walking is usually considered from 5 to 8 km per hour, but some walking develops a greater speed. Power Walking burns as many calories as running. For example, walking at a speed of 7 km per hour for one hour would burn the same thing that running a coward at a speed of 7 km per hour for one hour.
For efficient workout, try the tempo training
Increase the speed for two minutes at a time, then reduce speed. High-speed walking does not burn so much calories as run, but it can be effective training to increase the heart rate, improving the mood and increase the level of aerobic preparation.
Walk with a drowning vest
Weighing vest Walk can increase the number of calories burning. To stay safe, put on the vest, which is not more than 5-10 percent of your weight. If you are looking for an alternative way to lose weight or bring muscles into tone, try instead of interval walking. Dial the speed for a certain time before slowing down. Or try to walk with light dumbbells in each hand.
Walking under the tilt against running
Walking under the tilt involves the rise in the mountain. It can burn as much calorie as running. Under the tilt you burn more calories than just go on a flat surface. Look for a hilly area or walk along the slope on the treadmill. Increase the slope by 5, 10 or 15 percent at a time to practice walking on the inclined surface. If you are new to walking under the tilt, you can start gradually and work with a slope to 15 percent.
High load workouts may be harder to your body than low load exercises, such as walking
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Advantages against risks
Running is a great way to bring yourself in shape and lose weight. But this is an exercise with high impact. High load workouts may be harder for your body than low load exercises, such as walking. Over time, running can lead to conventional overload injuries, such as:
Stress fractures
Tires on the heads
ITB friction syndrome
In fact, runners are much higher risk of injuries related to physical activity than the wipboard. The risk of injury at walkers is approximately 1 to 5 percent, and runners - from 20 to 70 percent. If you runner, you can take steps to avoid injury. Do not increase the mileage too quickly and try to train several times a week. Or try to walk instead. Walking gives many health advantages, like running, without the risk of injury.
conclusions
And walking, and run - excellent exercises for the cardiovascular system. Try to engage in at least 150 minutes of moderate cardooperts every week for your health. Walking is a reasonable choice if you are new to the exercises and hope to bring yourself into shape. If you want to lose weight or burn more calories, try running. If you are new to run, start from the program in which you alternate walking and running. Always advise with your doctor before starting a new training session.