weight loss, lifestyle
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What’s better for weight loss: running or walking
- The story of the struggle with excess weight
- Comparison of walking and running
- How to choose the type of training that is most appropriate for weight loss
Excess weight — a problem faced by many. It not only affects the way of life and restricts freedom of movement, but also causes a lot of negative emotions, worries, complexes.
Obesity can become the main cause of many serious diseases from hypertension to diabetes. So pounds need to not get rid of in order to be model appearance. The main thing in weight loss — health care: it is much more important cherished figures on centimeter tape.
Among the most common methods of fight against excess weight stands such sport activities as Jogging and walking. Compare these two kinds of aerobic exercise to determine which one is more effective.
The story of the struggle with excess weight
In primitive times man did not have to face the problem of being overweight. The food was a little bit, and to escape from predators and to fight for existence had daily. The ancient Greeks also were not obese. But in this case affected the good geographical location and a warm, generous yields, and climate. The Greeks ate a lot of vegetables, fruits, seafood, little meat and a lot of movement in the country has flourished the cult of the beautiful, toned body. About the same was the situation in the middle Ages. Although already an abundance of fried and fatty foods could cause weight gain, especially in the aristocratic stratum of the population.
The most dramatic changes have occurred in the last century. Thanks to technological advances basic physically heavy work was done by machines. A large part of humanity has moved into the sphere of mental labor. The number of office workers, leading a sedentary lifestyle have increased many times over.
At the same time the development of the food industry led to mass production of affordable high-calorie food: fast food and different foods. Have the opportunity to expand the structure of products with artificial preservatives, colors and flavors. Sugar began to be added even there, where before it was impossible to meet: ketchup, sausage and other products.
Food with such a composition not only leads to constant spikes in blood sugar and consumption of excess calories. It is proved that it is addictive and a need to eat more. This, in turn, triggers weight gain and often leads to obesity.
Probably so last century was the heyday of the fitness industry. There are many types of workouts specifically aimed at weight loss: from Aqua aerobics to yoga.
Now, most experts agree that the best weight loss results gives a comprehensive approach. First, you need to reduce portions and to balance the power. Remove from the diet of “empty” calories, add healthy fats and complex carbohydrates, eat more natural protein foods.
Losing weight is also not possible without physical activity. Rather long aerobic exercise helps to effectively burn fat. It does not really matter in what pace you will be training. The main factor influencing the result is the load time. Therefore, a long cross-country training in a relaxed mode, better speed, but a short race.
Comparison of walking and running
To understand which types of aerobic exercise more effective and safe for health, it is necessary to compare the most popular types of walking and running. Increased productivity of a workout is the calories you burn. In addition, the choice of activity is influenced by personal preferences and health status of the athlete.
- Nordic walking.
This type of cardio is a Hiking with special sticks. Therefore, the movement activated the most muscle groups: back, abs, legs, buttocks, arms and shoulders. Technique of Skandi-walk provides a low temp and gentle stress on the knees. Therefore, this sport can be enjoyed by those who run contraindicated. If the athlete has mastered the technique, he can work for a long time — 2-3 hours a day. An hour of such a workout burned an average of 350-400 calories. Therefore, for the three-hour class that is available to trained athlete, you can lose up to 1200 calories.
This type of training is called “run from a heart attack” for the ability to strengthen the heart and reduce excess weight. Jogging at a leisurely pace often becomes a beneficial habit. If you train in the Park or in the woods, you can get double the pleasure of body care and beautiful views all around.
To run more hours is not recommended. So one of the downsides of Jogging can be considered a limited amount of calories burned. Per hour, on average 400-500 calories. In addition, running with a significant extra weight is dangerous for the joints and spine. Better in this case to start exercising with walking, and when the weight will be reduced gradually to connect and run.
- Quick run.
This kind of load, due to its intensity, helps to spend more calories than Jogging at a slow pace. But to start the fat burning process, you need to expose the body of aerobic exercise at least 30-40 minutes. So a quick run in its pure form is not used for weight loss. It would only make sense combined with loads of lower intensity — for example, during interval training.
How to choose the type of training that is most appropriate for weight loss
After analyzing the advantages and disadvantages of the main types of aerobic exercise, it is possible to draw the following conclusion. Most effective slimming has Nordic walking. While this type of training is the least traumatic and is suitable for people of any age and level of training. You can walk as long as health permits and endurance.
Deciding to exercise to lose weight, make the right choice towards the most appropriate workouts to move forward to health. Choosing to load, the current focus on health and personal preferences.
Remember that it is very important to practice regularly. So find the kind of activity that will bring not only favor, but also fun. In order not to lose the motivation to enlist partner support of someone involved in such training.
Uses photographs Shutterstock