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 responds that the first option is preferable. Walking for the majority seems senseless and ineffective employment in comparison with active running. However, philistine opinion often differs radically from the professional conclusions of experts. Many will be surprised to learn that walking is also effective against stagnant blood and excessive lipids.

Choosing between these two techniques, you need to know the state of your own health and understand what loads can withstand the body. It should be understood that athletic walking is safer for the joints, and when running, the muscles of the lower extremities are quickly strengthened and a significant amount of fat is burnt for 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 should answer this question individually.

How to calculate the pulse?

To find out the required heart rate, Carvonen's formula is needed:

• From 220 to take away age.
• From the difference received, subtract those figures that make up the pulse at rest. Usually it is measured immediately after awakening.
• This difference must be multiplied by the percentage of intensity of the desired load. Usually it varies from 60 to 80%. For calculations, we change the percentages by the coefficients, respectively - 0.6 and 0.8. It only remains to add the heart rate indicators at rest, and the necessary result will be obtained.

Having determined the lower and upper bounds (60 and 80% respectively), the person will know his own cardiozone. Its excess can lead to pain in the chest and dizziness, and lack of pulse will be completely ineffective for the development of the cardiovascular system.

Why does a man gain excess weight?

When choosing sports exercises, nutritionists and doctors necessarily take into account individual parameters unique for each person. Weight, general physical training, gender should be taken into account when selecting therapeutic methods. Very often the cause of excess weight are various diseases or congenital abnormalities of internal organs. In this case, a trivial change in diet and routine exercise is not enough to bring the weight back to normal. Effective means here is long-term therapy together with the use of specialized pharmaceutical substances.

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

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

Immediately after the causes of poor health have been identified, and the specialist has received a complete picture of the deviation, you can start training. Which is better: running or walking - you need to identify before the beginning of 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 charity affects the condition of the muscles, improves blood circulation, delivers a huge amount of oxygen to cells and tissues, and is also able to normalize the functions of hormones.
2. At employment in work metabolic processes are involved, and the organism receives the coordinated and uniform loading. During the running exercise, the release products are rapidly expelled through the sweat glands. For classes it is recommended to study and master the breathing technique, and also to conduct a preparatory and warming warm-up.
3. Everyday exercises correct the defects of the figure and help to successfully get rid of excess calories. Running is very accessible: it can be practiced in any season. Classes are freely held both on a treadmill in a covered room, and in a cross-country.
4. Classes accelerate the cleavage of accumulated sugars to glucose. When carbohydrates spend their potential, the body begins to utilize lipid reserves. However, it is worthwhile to understand: fats are burned only after a person of 40-50 minutes continuously ran along the distance.
5. While fat burning occurs, the blood is saturated with a large amount of oxygen. The metabolism is more intensive. Running favorably affects the work of the liver, intestines, cardiovascular apparatus.

The benefit and harm of running. General recommendations

Do not bother people with heart disease. Doctors do not recommend running around for smokers and chills. Spine injuries and chronic joint ailments are also incompatible with running. Pregnant and lactating mothers should not be involved in these exercises. There are a number of general rules:

1. In order for lessons to be useful, special attention should be paid to the recommendations of specialists.
2. Contraindications should not be ignored, as health is very difficult to correct.
3. After intensive training, the body should provide optimal nutrition and a healthy sleep.
4. Before running it is necessary to conduct a power preparatory warm-up, for example using dumbbells or a skipping rope.
5. The learner must decide on the program of classes: monotonous running or alternating walking and running.
6. Much attention is paid to outfitting. The form of clothing should be free, and shoes - shock absorbing.
7. At the initial stage it is necessary to change the speed of movement, if there is discomfort in the joints or internal organs.
8. After any kind of running in athletics, relaxing exercises, such as a vis on a horizontal bar, are mandatory. Thus, it will be possible to avoid pinching the nerves and inflammation of the intervertebral discs.

Types of running in athletics for health improvement

Each species has its own peculiarities and is intended for specific groups of muscles, organs and regions. Exercises, performed by all the rules, not only enrich the person with health and cheerfulness, but also form a sports figure.

• Jogging. The method does not require special preparation. One leg of the runner is constantly in a short separation from the surface, and the second - on the ground. Execution is very similar to fast walking. The difference is only in the longer flight time. The landing goes to the entire surface of the foot, and not just to its part. The jogging technique is safe and can be recommended to women and men at any age.
• Easy running, or jogging. This walking in high tempo is recommended for those people who are depressed by shortness of breath. Easy running perfectly suits newcomers and those who lead an inactive life. The method is not characterized by high energy costs and is not considered an effective means for losing weight. He rationally fits into restorative training after the main lesson or on weekends.
• Running uphill. Any area with a small slope can greatly complicate the occupation. The species is recommended to be introduced into the training program at least once a week, as this work effectively burns fats, and also uses all muscle fibers.

If there is no possibility to engage in nature, the home treadmill is quite suitable, which is equipped with great functionality. Experienced runners are recommended exercises with acceleration. This causes a large increase in endurance. So all the same, what is better: running or walking? We will consider the characteristics of the latter below.

Views on walking

With health walking, the student has a lower speed than running. This is because his feet constantly have contact with the earth's surface. Due to its accessibility, this type of employment is suitable for everyone who wants, especially those whose work is due to low mobility, as well as to older people. The best medicine for spleen and laziness can not be found. People who suggest that it is better to start with a running exercise at once, do not know that when walking, the load on the limb is half that.

During exercise, many muscle groups are included, oxygen consumption of tissues is increased. Proper walking optimally loads the body, strengthening the vessels. An hour of exercise at a pace of 5-6 km / h contributes to total activity and takes about 600 kilocalories. The speed of walking should not go down.

Special mention is worthy of walking technique with sticks. A fashionable form of fitness, reminiscent of skiing, is characterized by many useful properties. Particular attention should be given to measured breathing, proper posture and setting of the foot and sticks. The latter, as an individual inventory, should be selected for comfortable sensations.

How to walk for health

Since most people wear tight shoes, this causes certain problems with the musculoskeletal system. Doers should carefully consider the ground, which will be engaged, and to the shoes. The latter should have good damping characteristics. It is worth choosing the outfit that does not hamper the work of the joints of the metatarsus and tarsus.

The main shock to the skeleton is the vertical movement during movement. They generate vibrations and strong overloads. To avoid injuries, do not hastily remove the heel from the ground. The heel must rise when the free leg is passed through the vertical. The correct movements, developed after a few initial lessons, look beautiful. In addition, such health walking saves energy, which greatly affects endurance. The best results are visible after daily hour walks. The minimum that a person must set for himself is three workouts a week with the optimal walking speed. You need to remember that food can be taken half an hour before the beginning of the session. Training, not requiring great effort, is mandatory in any weather.

The Benefits of Wellness Walking

Sports medicine has sufficiently studied the benefits and harm of running. To walking it applies 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, incidentally correctly affecting the cardiovascular system. It should be remembered that a sedentary lifestyle leads to rapid aging and concomitant diseases. A sufficient vibration when walking revitalizes stagnant cells, which resume work and tissue regeneration.

Active movement helps the heart muscle to push blood from the lower limbs. When walking old and non-functioning structures are utilized by the organism, giving place to new and young cells. During the exercises, the pleasure hormone is actively produced, the nervous system stabilizes its work, and general immunity is also strengthened.

Results

It seems that to answer the question about what is best: running or walking, everyone will have to after he tries both of them. These kinds of load have a benefit that it is hard to replace with other types of activity. Invaluable is their effect on small vessels, which are practically atrophied in inactive people. Proper health training opens the second breath of the periphery of the circulatory system.

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