There is always a debate in the health world when it comes to running — is it beneficial? Or are there better ways to exercise? For instance, some people argue that walking is an easier way to exercise than running, while others say running will help you lose weight because of the increased speed and calorie burn. So which do you choose? To answer this question once and for all, you need to consider a few things.
Effects of Running and Brisk Walking on the Heart
Running and brisk walking are the two most popular forms of physical exercise in the United States. Both cover similar distances, but running is faster and more intense than brisk walking. Because of this, some people wonder whether running and brisk walking have identical effects on the heart.
Treadmills can be programmed for both brisk walking and running. For research purposes, both are often performed at similar speeds and inclines to ensure that differences in heart rate, blood pressure, and other factors can be attributed to the different modes of exercise rather than other variations in the workout protocol.
Running has several potentially harmful effects on the body that are not present during brisk walking. For example, runners tend to experience shin splints and stress fractures due to the pounding that running places on their legs. Runners also build up lactic acid in their muscles, which can cause muscle fatigue, cramps, and soreness after a workout session. These factors do not occur during brisk walking.
Because of these factors, some people argue that running is more dangerous than brisk walking. On the other hand, some studies suggest that running can have cardiovascular benefits over brisk walking because it causes a slightly higher heart rate and increases blood pressure. Some experts argue that this increased cardiovascular stimulation is helpful.
Benefits of Running
There are many benefits of running as opposed to brisk walking. Running is a great cardiovascular exercise, and it increases your heart rate faster than walking at the same speed. The added intensity of running allows you to burn more calories than walking. Running also strengthens your lower body muscles, improves your endurance, and tones your legs.
Toning is an effect that is not commonly associated with walking. It is important to remember that walking and running are both beneficial exercises. Walking is safer and accessible on the joints, while running can help you lose weight faster and more easily.
Benefits of Brisk Walking
When you are walking briskly, you expend more energy because you are using larger muscle groups in your legs than when walking at a slow pace. Your heart rate and respiration rate will increase significantly as well. Brisk walking can be an essential component of a healthy lifestyle by increasing your caloric expenditure and improving cardiovascular function.
Inexperienced walkers should begin slowly and gradually increase their pace to the point where they can just barely hold a conversation. Walking for exercise walks for about 30 minutes at least three times a week. Brisk walking is most effective at elevating your heart rate when done in 15-minute increments with a 5-minute warm-up and cool-down period. The total distance of each walk should not exceed 3 miles. This can be done on one continuous walk or by breaking the distance into several shorter walks during a day.
Calories Burnt
When your body burns energy, you release energy in the form of heat. This is known as the Thermic Effect of Food (TEF), and it varies depending on what you eat.
Calories Burnt While Running and Walking:
Running vs. brisk walking: A 150-pound person burns about five calories per minute when running, compared to about three calories per minute when walking at a fast pace.
Calories burnt from running a mile: A 150-pound person who runs for 10 minutes will burn approximately 130 calories. A 150-pound person who walks for 10 minutes will burn about 90 calories.
The reason for this difference is that running requires more force exerted by your muscles to maintain the movement, whereas walking does not. The exact amount of energy is needed in both cases, though, which means that a 100-pound runner would burn just as many calories as a 200-pound runner!
Calories burnt from jogging a mile: A 150-pound person who flies for 10 minutes will burn approximately 170 calories.
Conclusion: If you have time constraints and want to lose weight fast, you should run instead of walk. Brisk running increases the heart rate and causes you to breathe harder than walking at a steady pace.
Equipment Needed For Running and Brisk Walking
Running and brisk walking are great exercise activities for weight loss.
Running and brisk walking are two of the best ways to increase your daily calorie burn, which will help you lose weight. Both of these types of exercise use large muscle groups, and both can be done almost anywhere.
Treadmills, elliptical machines, and stationary bikes are all great equipment to use when running or working on your cardio endurance. If you plan on running outside, you don’t need any equipment except a good pair of shoes.
Brisk walking is also known as power, speed, or aerobic walking. These exercises differ from jogging in that they keep your body moving at a faster pace but do not require you to swing your arms as hard or fast as you would when running. Brisk walking is a great low-impact exercise for people with joint problems. Many people who have knee problems can find relief from pain by doing brisk walks instead of jogging or running.
To this end, the answer is simple: both running and walking are beneficial in their ways, and it’s up to you to decide which one is right for you. The great thing about both activities is that everyone can do them. So run if it’s more fun. Walk if it suits your lifestyle better. However, fitness experts recommend a combination of the two—running first and walking once your heart rate returns to normal. Walking should always be included in a cardio routine because it can do so much for your cardiovascular system and health — things like reducing stress, protecting your joints from injury, and improving blood sugar levels.
