It's that time of year again when people are looking to lose weight. Some prefer to do it by walking, while others prefer running. So which form of exercise is more effective for weight loss?
Walking vs Running for Weight Loss
Both walking and running can achieve weight loss, but under the same conditions, running is more effective.
Burning calories while running one kilometer is not the same as walking one kilometer. To burn 100 calories, walking takes 26 minutes, while running only takes 13 minutes. To burn the same amount of calories as running, walking would require double the distance and time. Therefore, running is more effective for weight loss compared to walking.
How Long to Walk for Weight Loss
In general, walking for 20 minutes at a speed of 4.8 kilometers per hour, 45 minutes after a meal, can effectively burn fat. For better weight loss results, you can also walk again for 20 minutes 2-3 hours after a meal. Consistently walking for 30 minutes to an hour every day can result in noticeable weight loss in 2-3 months.
How Long to Run for Weight Loss
In general, it is best to run for about half an hour each time, 3-4 times a week. It is recommended to choose a jogging pace. For better weight loss results, it is preferable to run in the morning as it can burn more energy. If running in the evening, the intensity needs to be increased. Results can be seen within about a month.
Suitable Candidates for Walking for Weight Loss
1. Patients with hypertension and diabetes. Walking can help reduce body fat content and also help lower blood pressure and blood sugar. Therefore, these individuals are suitable for walking for weight loss.
2. Elderly individuals. As the joints of elderly individuals start to degenerate, high-intensity exercises are not suitable. Walking is a low-intensity exercise that can also protect their joints, making it a safer option for weight loss.
Who Should Avoid Running for Weight Loss
1. Patients with cardiovascular diseases. Running at a faster pace increases heart rate and workload on the heart, posing a higher risk for individuals with cardiovascular diseases.
2. Severely obese individuals. Severely obese individuals have a body fat percentage exceeding 28%. Running for weight loss can lead to knee injuries. They are better suited for low-impact exercises such as swimming and brisk walking, rather than running.
3. Diabetic individuals. Diabetic individuals who have just taken insulin injections should not immediately start running as it may lead to hypoglycemia. Severe diabetic patients should also avoid running when they have not taken insulin or when experiencing acute infections and fever to prevent complications.
4. Individuals with knee problems. Running requires flexibility in the knee joints, and running for weight loss can worsen the condition for those with knee problems.
