Running and walking are such an impressive physical activity that awaken every cell in the body.
These are the absolute favorites in the world of fitness, and experts believe they are an excellent aerobic exercise that support problem healthy weight loss, improve mood, increase energy, regulate levels of blood pressure and cholesterol and reduce the risk of cancer, diabetes and heart disease.
For some walking is more like a way that will make somewhere, but it’s actually one of the greatest things to put your body through. the body heals, improves physical appearance and provides long-term health.
Each step you take strengthens your cardiovascular system, strengthens muscles and increases its power to burn fat and reduces the chances of many diseases.
walking and running
brisk walking is more effective in reducing the risk of heart disease that runs when energy expenditure of these activities is actually compensated.
For purposes of a particular study, a group of scientists compared the results of two separate studies for six years. They observed 33,060 runners and 15,045 walkers aged between 18 and 80.
The results showed that although participants in both groups spend as much energy, walkers gained greater health benefits than their colleagues.
Running can reduce the risk of heart disease by 4.5%, but walking can reduce this risk by 9.3%. Walking had a greater impact on the following factors that increase the risk of heart disease:
- Walking reduces the risk of hypertension for the first time by 7.2% and 4.2% operating
- walking reduces the risk of high cholesterol for the first time by 7% and 4.3% operating
- Both walking and running reduces the risk of diabetes for the first time by 12%
Dr. Paul Williams, Lawrence Berkley National Laboratory in California, the leader of this study concluded that moderate-intensity walking and running offer incredible health benefits because both involve the same groups muscle.
The difference is in the intensity of these activities. It was supposed to runners and walkers to spend the same amount of energy to experience the same benefits, which means you have to walk a little longer than you would have to run to get the same effect.
walking and running can be done anywhere, at any time, which costs nothing, plus they are regarded as an excellent social activities.
Running is fairly rigorous compared to walking, so if you prefer better, you have to select an adjustment program that will improve their conditioning as soon as possible.
Pushing too is harmful
According to a report published in the Journal of the American College of Cardiology, people force their bodies into hard physical activities are likely to lose the benefits offered by walking.
This report was produced by a group of researchers from Denmark. People running at a faster pace for more than 4 hours per week and for more than three times a week, experienced the same risk of death as individuals who sit for long hours and do not exercise at all.
This was the result of a study of 12 years. The results did not change even after the researchers took into account factors such as age, sex, health records, history of heart disease / diabetes, smoking and alcohol consumption confusion.
Moreover, the lower risk of death was observed in individuals who ran less than three times a week for 1-2.4 hours, of course, at a slow to moderate pace.
People running a little more, for 2.5-4 hours a week at a faster pace, less than three times a week, marked a slight increase in the risk of death by 66%. This sure was a surprise.
If you try to lose excess pounds and maintain health, consider determining a midpoint that will protect heart health, burn calories and regulate blood sugar.
It’s a good thing to know that even walking can bring benefits such good, right? This will likely bring joy to those who do not like to run.
Walking is beneficial for almost everyone
Walking is an amazing activity for fitness beginners or individuals diagnosed with certain health problem. Obese people will expose their bodies to less stress if they choose to walk rather than run.
running is a repetitive character, so the risk of injury is quite high, unlike walk. gurus consider running to be a high-impact exercise that can hurt your knee, hip and ankle joints fitness. Walking on the contrary, it is a low-impact activity and causes less damage to the body.
The possibilities of injuries in the hips and knee joints when running are quite low, but also have to do lunges or squats at least twice a weak.
About 10,000 steps a day makes women feel 4.6 years younger, and men feel 4.1 years younger. Walking is easy to implement in working hours, so you can consider a walking treadmill desk or achieved meeting.
Do you still prefer running on foot?
If you can not give up his jogging early in the morning, do it on grass, woodland trails, earth, ashes and man-made tracks. Get yourself high quality shoes and ensure that it runs properly. Consider increasing running mileage gradually.