Which is better: running or walking? Wellness running and walking

If an ordinary person is asked such a trivial question: “Which is better: running or walking?”, He immediately answers that the first option is preferable. Walking for most seems to be a meaningless and ineffective activity compared to active running. However, the philistine opinion often radically differs from the professional conclusions of experts. Many will be surprised to learn that walking is also effective against stagnation of blood and excess lipids.

Choosing between these two techniques, you need to know your own state of health and understand what loads the body can withstand. It should be understood that walking is safer for the joints, and when running, the muscles of the lower extremities quickly strengthen and a significant amount of fat is burned in a short period. Beginners can recommend a simple increase in the pace of walking. In this case, the pulse should not reach the maximum threshold. What is better for health: running or walking? Everyone must answer this question individually.

How to calculate the pulse?

To find out the heart rate you need, you need the Carvonen formula :

• From 220 take away age.
• Subtract those figures that make up the pulse at rest from the resulting difference. Usually it is measured immediately after waking up.
• This difference must be multiplied by the percentage of intensity of the desired load. It usually ranges from 60 to 80%. For calculations, we change the interest by the coefficients, respectively - 0.6 and 0.8. It remains only to add heart rate indicators at rest, and you get the necessary result.

Having determined the lower and upper boundaries (60 and 80%, respectively), a person will know his own cardiozone. Exceeding it can lead to chest pain and dizziness, and pulse failure will be completely ineffective for the development of the cardiovascular system.

Why is a person gaining excess weight?

When selecting sports exercises, nutritionists and doctors must take into account individual parameters that are unique to each person. Weight, general physical fitness, gender should be taken into account when selecting treatment methods. Very often, various diseases or congenital pathologies of internal organs become the cause of excess weight. In this case, a trivial change in diet and normal exercise is not enough to bring the weight back to normal. An effective remedy here is long-term therapy along with the intake of specialized pharmaceutical substances.

Gymnastic exercises, jogging or walking provide recovery if the very activity of a person has led him to unpleasant changes in weight. Obesity is most often triggered by the following factors:

• Improper diet (food from fast food, food before bedtime).
• Abuse of alcohol and smoking.
• The tendency to great emotional stress.
• Lazy and sedentary lifestyle.

Immediately after the causes of ill health were identified, and the specialist received a complete picture of the deviation, you can start training. Which is better: running or walking - you need to identify before starting classes, as these species are different and the effect on the body is not the same.

Running characteristics

1. It is the most useful and operational training for the vascular system. Active running charityly affects the state of muscles, improves blood circulation, delivers a tremendous amount of oxygen to cells and tissues, and is also able to normalize the function of hormones.
2. During the lesson, metabolic processes are involved, and the body receives a coordinated and uniform load. During the running exercise, the excretory products are rapidly excreted through the sweat glands. For classes, it is recommended to study and master the breathing technique, as well as conduct preparatory and warming up workouts.
3. Daily exercises correct figure flaws and help to successfully get rid of excess calories. Running is very affordable: it can be practiced in any season. Classes are freely held both on the treadmill indoors and on cross-country terrain.
4. Classes accelerate the breakdown of accumulated sugars to glucose. When carbohydrates spend their potential, the body begins to utilize lipid reserves. However, it is worth understanding: fats are burned only after a person continuously ran a distance of 40-50 minutes.
5. While burning fat deposits, the blood is saturated with a large amount of oxygen. Metabolism is more intense. Running favorably affects the work of the liver, intestines, cardiovascular apparatus.

The benefits and harms of running. General recommendations

It is forbidden to engage in people with heart disease. Doctors do not recommend running smokers and colds. Injuries to the spinal column and chronic joint ailments are also incompatible with running. Pregnant and lactating mothers should not be involved in these workouts. There are a number of general rules:

1. In order for classes to be useful, special attention should be paid to the recommendations of specialists.
2. Contraindications should not be ignored, since health is very difficult to correct.
3. After intensive training, the body should be provided with optimal nutrition and healthy sleep.
4. Before running, you need to conduct a power preparatory workout, for example using dumbbells or a jump rope.
5. The student must decide on a program of classes: monotonous running or alternating walking and running.
6. Much attention is paid to equipment. The uniform must be loose and the shoes cushioned.
7. At the initial stage, it is worth changing the speed of movement if discomfort occurs in the joints or internal organs.
8. After any kind of running in athletics, relaxing exercises such as hanging on the horizontal bar are required. Thus, it will be possible to avoid pinching of the nerves and inflammation of the intervertebral discs.

Types of running in athletics for recovery

Each species has its own characteristics and is intended for individual muscle groups, organs and areas. Exercises performed in accordance with all the rules not only enrich a person with health and cheerfulness, but also form a sports figure.

• Jogging. The method does not require special preparation. One leg of the treadmill is constantly in a short gap from the surface, and the second is on the ground. Execution is extremely reminiscent of brisk walking. The difference is only in the longer moment of flight. Landing is on the entire surface of the foot, and not just on its part. The jogging technique is safe and can be recommended for women and men at any age.
• Easy run, or jogging. This walking pace is recommended for those who are depressed by shortness of breath. Easy running is perfect for beginners and those who lead an inactive life. The method is not characterized by high energy consumption and is not considered as an effective means for losing weight. It rationally fits into recovery training after the main lesson or on weekends.
• Running uphill. Any terrain with a slight slope can greatly complicate classes. It is recommended that they be introduced into the training program at least once a week, since such work results in efficient fat burning, and all muscle fibers are involved.

If there is no opportunity to engage in nature, a home treadmill, which is equipped with great functionality, is quite suitable. Experienced runners are recommended to exercise with acceleration. This leads to a large increase in stamina. So after all, what is better: running or walking? The characteristics of the latter we will consider below.

Walking Ideas

When improving walking, the practitioner has a lower speed than when running. This is because his feet are constantly in contact with the surface of the earth. Due to its accessibility, this type of occupation is suitable for everyone, especially those whose work is due to low mobility, as well as older people. There is no better cure for spleen and laziness. People who suggest that it is better to start with running exercises right away do not know that when walking, the load on the limbs is half as much.

During the exercises, many muscle groups are included, the oxygen consumption of the tissues increases. Proper walking optimally loads the body, strengthening blood vessels. An hour of exercise at a pace of 5-6 km / h contributes to overall activity and takes about 600 kilocalories. Walking speed should not be reduced.

The stick walking technique is worthy of special mention. A trendy type of fitness resembling skiing is characterized by many useful properties. Particular attention should be paid to measured breathing, proper posture and staging of the foot and sticks. The latter, as an individual inventory, should be selected according to the comfortable sensations.

How to walk for health

Since most people walk in tight shoes, this causes certain problems with the musculoskeletal system. Students should carefully consider the soil on which they will be engaged, and shoes. The latter should have good shock absorbing characteristics. It is worth choosing the equipment that does not hamper the work of the joints of the metatarsus and tarsus.

The main shock for the skeleton is the vertical movement during movement. They give rise to vibrations and severe overloads. To avoid traumatic shocks, do not rush your heel off the ground. The heel should rise when the vertical leg is passed with a free foot. The correct movements, worked out after a few initial lessons, look beautiful. In addition, such recreational walking saves energy, which significantly affects endurance. The best results are visible after daily hourly walks. The minimum that a person should set for himself is three workouts per week with an optimal walking speed. It must be remembered that food can be taken half an hour before class. Training that does not require tremendous effort is required in any weather.

Health Walking Benefits

Sports medicine has sufficiently studied the benefits and harms of running. This applies to walking to the same extent. Fats, cholesterol, a variety of polysaccharides entail a huge amount of negative imbalance in the body. Walking contributes to the normalization of metabolism, simultaneously correctly affecting the cardiovascular system. It must be remembered that a sedentary lifestyle leads to rapid aging and concomitant diseases. Adequate vibration when walking revives stagnant cells, which resume work and tissue regeneration.

Active movement helps the heart muscle to push blood from the lower extremities. When walking, old and idle structures are utilized by the body, giving way to new and young cells. During classes, the hormone of pleasure is actively produced, the nervous system stabilizes its work, and general immunity is also strengthened.

Summary

It seems that everyone will have to answer the question of which is better: running or walking, after he tries them both. These types of loads have benefits that are difficult to replace with other types of activity. Their effect on small vessels, which practically atrophy in sedentary people, is invaluable. Proper health training opens the second wind of the periphery of the circulatory system.

Running and walking have a beneficial effect on the musculoskeletal system, and prevent the degeneration of the links of the spine and cartilaginous layers. Arthrosis and radiculitis are very afraid of active exercises, because running and brisk walking - in optimal doses - increase the flow of lymph to the cartilage.