Walking vs. Running: Which is Better for Weight Loss? Things Overweight People Should Know Before Running

Which is more effective for weight loss: walking or running?

People have long believed that running burns more energy than walking, making it more effective for weight loss. However, at the same speed and distance, running is actually less effective for weight loss than walking. Experiments have shown that the more you utilize muscle elasticity, the less energy you expend. This is because the reaction force generated by muscle elasticity allows you to reach the desired position more easily, saving the energy required to move the body to that position. For example, rats have less elastic tendons than horses, so they expend significantly more energy walking (assuming similar weight). If they run the same distance, rats consume approximately 16 times more oxygen than horses. Similarly, humans expend 2-3 times more energy walking briskly than running the same distance at the same speed. You'll notice that horses often jog after a moderate pace of running or walking to allow their muscles to rest. Race walkers also jog after races, using muscle elasticity to alleviate fatigue and reduce energy expenditure. All animals, including humans, possess the instinct to adapt their pace to their energy expenditure. For this reason, walking slowly to visit an exhibition is much more tiring than running the same distance on a main road.

This study shows that walking consumes far more energy than previously thought.

What should overweight people pay attention to when running?

Overweight people often have to stop running after starting because of leg muscle and joint pain.

Unlike athletes and people of normal weight, obese people must master the correct and unique running technique.

When running, coordinate your breathing with a natural and rhythmic pattern. Begin by inhaling through your nose and exhaling through your mouth, then gradually breathe through both your nose and mouth simultaneously, striving for full and smooth breathing to allow for adequate gas exchange in your body. During the run, prevent your breathing rhythm from becoming erratic and adjust your breathing as needed, especially consciously strengthening your exhalation to promote inhalation and allow a large amount of fresh oxygen to enter your lung tissues.

Keep your back straight (don't lean forward), tuck your chin in, keep your head upright, and bend your elbows at 90 degrees. Don't clench your hands. The key points are: move calmly and unhurriedly, breathe rhythmically, and avoid fatigue. Stiff movements are often caused by excessive tension in the shoulder girdle and hands, so don't swing your hands forcefully; keep the swing of your arms as small as possible while running.

Land with your entire foot, like climbing stairs, and exert force at the moment of impact. Don't worry about how you land or which part of your foot touches the ground first. This is because everyone's extremity structure is different, and the way you perform the movement will vary. To minimize muscle soreness after the first few training sessions, it's best to land with your entire foot from top to bottom. If you land on your heel first, you should place a soft pad in the heel of your running shoe.

After running, quickly wipe your body with hot water to promote the excretion of metabolic waste products through the sweat glands. Avoid the common mistake of general exercisers-showering or wiping with cold water. Even if you are thirsty, wait until your heart rate returns to normal before drinking water or eating to avoid increasing the burden on your heart. Gradually increase the running time during your training. Initially, start with brisk walking or alternating between walking and running. Once your body has adapted, you can gradually move on to dedicated running. Schedule 10-30 minutes of running time daily. The running speed should not be too fast, approximately 100-120 steps per minute. You can talk and laugh freely while running. After running, you should feel relaxed and refreshed.

Why can skipping rope help with weight loss?

Rope skipping is a popular sport that can be done anytime, anywhere, without being limited by venue or weather conditions.

Medical experts believe that skipping rope has a good effect on promoting heart function. Continuous skipping rope can deepen breathing, increase heart rate, accelerate metabolism, and allow the blood to obtain more oxygen, thus providing a thorough workout for the respiratory and cardiovascular systems. At the same time, skipping rope is also very effective for weight loss, eliminating excess fat in the buttocks and thighs, and continuously improving body shape.

You can buy a jump rope at a sporting goods store or make one yourself. The ideal rope length is such that when you step on the middle of the rope, both ends reach your armpits. Jumping rope on hard surfaces (such as concrete or stone slabs) is bad for your brain and feet.

When jumping rope, you can start by jumping with both legs simultaneously (note: land on your toes, not your entire foot or heels), and then transition to jumping with each leg alternately, like jogging on the rope. Don't jump too high; just enough for the rope to pass through. For a considerable period, maintain a routine of jumping continuously for 5 minutes each day, 6 days a week. Gradually transition to jumping 200 times continuously, resting for 1 minute, then jumping another 200 times, and resting for another minute. Repeat this process several times.

Jumping rope is a high-intensity exercise that can help you achieve fitness and weight loss. Therefore, you should wear thick clothing to encourage sweating. Jumping rope can make your heart beat rhythmically, but you must do it within your limits. Start with 20-30 jumps and gradually increase the number, especially for older individuals who should proceed gradually.

Can dancing help you lose weight?

Dancing is beneficial to human health. It is an art form that expresses people's thoughts and feelings and reflects social life through rhythmic movements and postures of the whole body.

From a medical perspective, dance, with its rhythmic movements that involve the whole body, has a restorative and balancing effect on the body's biological rhythms. It helps with myocardial contraction, promotes blood circulation, increases lung capacity, slows down muscle cell aging, keeps muscles in various parts of the body elastic, and relieves tense nerves.

Since the 1980s, disco music and dance have become popular among young people in various countries. Its strong, fast-paced rhythm and energetic style make it a full-body workout. A key feature is its large hip-shaking movements, accompanied by continuous contraction of the gluteal muscles, which effectively reduces excess fat in the hips and thighs. Therefore, using disco to lose weight has become a hot topic.

Foreign experts conducted tests on people who danced disco and concluded that disco dancing involves a high level of physical activity and has a weight loss effect that other sports cannot match.

Its exercise intensity is equivalent to running 8-9 kilometers per hour, swimming 45-50 meters per minute, or cycling at a speed of 20-25 kilometers per hour. Moreover, listening to beautiful music, dancing to rhythmic tunes, and moving gracefully creates a relaxed, joyful, and harmonious experience that makes people willing to participate and easy to stick to.

To lose weight by dancing disco, you need to dance at least three times a week for 25 minutes each time, and your heart rate needs to reach 120-130 beats per minute for it to be effective.

However, obese elderly individuals should exercise within their limits and avoid fast-paced dances with excessive spinning. Instead, they should choose light, steady, and slower-paced dances, such as the slow waltz, quickstep, and ballroom dance. Furthermore, it is not advisable to dance continuously, one song after another; it is best to have breaks in between to avoid overexertion.