Learn more. Running and walking are both excellent forms of exercise. Those who regularly do either typically have healthier hearts , stronger bones , and lower body weights than their sedentary counterparts. The current Physical Activity Guidelines , issued by the Department of Health and Human Services, call for a minimum of to minutes per week of moderate activity or 75 to minutes of vigorous activity.
So does it matter whether you get those minutes walking or running? Arguments can made for both—and which is right for you depends on your goals and your current fitness level. Thompson, M. For a pound person, walking at a brisk, 3.
But running at a 6-mph pace for that same 30 minutes will burn more than double the calories about That said, if your ultimate goal is to lose weight, chances are neither running nor walking alone is going to do the trick. Running makes the heart work harder than walking, so it stands to reason that it would also make it healthier.
What will qualify as jogging for him will depend on the load on his muscles and the Oxygen demand on his lungs. This is why the commonly used suggestion that jogging is the speed at which you can hold a conversation is actually a valid one. It means that the Oxygen load placed on the lungs is not that heavy so the activity qualifies as jogging and not running.
Walking, for example is a low energy-cost activity but as we walk faster and faster the energy expenditure keeps on increasing. So, indeed, the moment that threshold is reached we change from walking to jogging. The amount of energy we require drops dramatically, once again.
This leap from walking to jogging to running is made automatically by the body in order to optimize the way it moves and the way it uses up available energy. This is important for those who use walking or jogging as a means of maintaining their bodyweight. A fast power walk especially one where ankle or wrist weights are used is likely to burn up more Calories than a jog.
Vigorous activities also include bicycling between 14 and 16 mph, playing singles tennis and lifting heavy loads. When choosing between walking and jogging, it may be a matter of personal preference.
The American Council on Exercise, or ACE, recommends that, if you're exercising for weight loss, you start with a walking program first, simply because this activity is less physically stressful. The minimum amount of physical activity you should have is also determined based on intensity. Harvard School of Public Health compares brisk walking for 60 to 75 minutes a day to jogging for 35 to 40 minutes for weight loss -- both activities burn an average of calories a day.
Remember to add twice-weekly muscle-strengthening sessions to preserve and build your lean muscle mass. Harvard Medical School points out that the intensity of the exercise you choose does matter.
Walking can be extremely beneficial to overall health and weight loss, but not if you amble around leisurely for 15 minutes. Your pace has to be quick and energetic to get your heart rate up -- and in this case, moderately intense aerobic activity may be all you need. Her writing reflects her expertise in fitness and education. Junious holds a bachelor's degree in psychology from the University of Southern California and a master's degree in Education.
By Brandi Junious. Jogging Vs. Intensity Running is a more intense exercise than walking, and there are many advantages to exercising at a higher intensity. Impact Walking is a low-impact exercise, which makes it safer than running. Cardio and Endurance Although it takes more time to burn the same number of calories when walking compared to running, those who expend the same number of calories whether walking or running can gain the same cardiovascular benefits of lower blood pressure, improved cholesterol and better heart health.
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