Fast walking is more effective than jogging in shedding belly fat

Jogging and brisk walking are widely accepted by the public because they are simple, do not require complicated equipment and are easy to learn. Comparing the fat-loss effects of the two, it is common sense that jogging involves more exercise and consumes more calories, so it should be more effective in losing weight. However, a survey revealed by a foreign website shows that brisk walking is better than jogging in reducing body fat, waist circumference, and hip circumference, which goes against the impression that jogging can help lose weight faster.

Compared to jogging, brisk walking is gentler, but has a better weight loss effect.

A study published in Runnersworld pointed out that when "jogging" and "brisk walking" were divided into two groups for testing, the jogging group ran 4 times a week, 30 minutes each time, which was about 75% of the maximum oxygen consumption, which was moderate-intensity exercise; while the brisk walking group walked 6 times a week, 30 minutes each time (more than 80 steps per minute), which was about 50% of the maximum oxygen consumption, which was low-intensity exercise.

After one year, the researchers analyzed the physical changes of the two groups of testers and found that the running group had a significant increase in good cholesterol (high-density lipoprotein cholesterol, which can remove bad cholesterol from the body and reduce the risk of arteriosclerosis), but the increase in the brisk walking group was not obvious. However, what is surprising is that the brisk walking group had significantly less body fat, waist circumference, and hip circumference than the jogging group.

30 minutes a day, 3 km each time

Researchers believe that both have positive effects on health, but if the goal is to lose weight, that is, to lose weight in appearance, brisk walking is much better than jogging. Brisk walking for more than 30 minutes a day can promote fat burning. Compared with intense anaerobic exercise, it is much easier to lose weight by "walking".

However, no matter how much you sweat, how fast you walk, or how long you walk, the point is not the "quantity" but the continuity. Stick to it for 30 minutes a day to allow the body to adapt to the metabolic rate. It is best to walk 1 kilometer in 10 minutes, which is 3 kilometers for half an hour each time. After 1 or 2 months, increase the amount of exercise and adjust it up to 40 minutes.

In addition, people who want to lose weight by brisk walking can start by alternating between fast and slow walking, that is, half an hour in the first week, 10 minutes fast, 10 minutes slow, and 10 minutes fast, to allow the body to gradually adapt to the amount of exercise, and then often brisk walking throughout the whole process. If you are moderately obese or above, you need to pay special attention to the tolerance of your knees, wear knee pads, and do warm-up exercises to avoid wear and tear.

People who want to lose weight by brisk walking still need to pay attention to warming up to avoid knee injuries.