Walking Or Running: Which Is More Effective For Losing Weight? (Al Jazeera, Qatar)

Walking Or Running: Which Is More Effective For Losing Weight? (Al Jazeera, Qatar)
Walking Or Running: Which Is More Effective For Losing Weight? (Al Jazeera, Qatar)

Video: Walking Or Running: Which Is More Effective For Losing Weight? (Al Jazeera, Qatar)

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Let's start with walking, jogging and their effect on the process of losing weight. According to London-based fitness trainer Wayi Nelson, walking is more conducive to weight loss than running, and it's also good for everyone.

In an article published by the French magazine Santeplus, Patrick Yves notes that jogging is often stressful for those who rarely exercise, while brisk walking actually helps them lose weight.

Walking has many health benefits beyond just burning fat. For example, walking for 30 minutes at a brisk pace is a natural helper for maintaining heart health.

In addition, according to experts, such physical activity is an effective way to combat stress and anxiety, because, like during running, the body produces hormones such as endorphins and dopamine. As psychiatrist and drug therapist Michael Joyo noted, 6 minutes of brisk walking a day (equivalent to 653 meters) can increase the secretion of endorphins by 30% and reduce negative experiences by decreasing the secretion of cortisol, known as the stress hormone.

Benefits for the heart

According to a study by Lawrence National Laboratory in Berkeley, California, brisk walking is more effective than running in reducing the risk of heart disease. So, thanks to walking, the risk of developing heart disease decreased by 9.3%, while for runners this percentage was only 4.5%.

Burns More Fat

According to fitness trainer Vaya Nelson and an avid walker, walking is the best way to lose weight.

For best results, she recommends walking before breakfast and notes, "If you are short on time, do it anywhere, anytime, but walking before breakfast and for 60 minutes is most effective."

While not everyone is impressed by the claim that walking is more beneficial than running, the key difference between the two types of physical activity is the number of calories burned per minute of exercise.

Therefore, if you walk long enough and thus burn the same amount of calories as when you run, this can be considered a great alternative.

If you suffer from any acute or chronic medical conditions, be sure to consult your doctor before starting any physical activity. Even walking can be a big burden for the body if a person is not used to it.

What are the risks of a strict diet for the body?

1. Loose skin

Sagging skin is one of the most common manifestations of a strict diet and rapid weight loss. As the psychiatrist Mikhail Gavrilov notes (in an article published on the Russian-language site Marie Claire), the skin does not have time to respond to changes in the body and adapt to new volumes.

For this reason, the gradual loss of excess weight is the main rule for maintaining the normal condition of the skin, and it is best if the weight lost in a month does not exceed 4 kilograms.

2. Depression

In many cases, weight loss leads to depression, and, according to the author, changes in eating behavior play an important role in the development of this disease. For example, if a person likes a certain food and is very pleased to eat it, he will inevitably fall into depression, giving up on it.

In this case, according to experts, the diet should be combined with auto-training, meditation and breathing techniques.

It is also important that the source of positive emotions is not only eating various delicious dishes.To successfully change bad eating habits, you need to practice relaxing activities such as exercise and reading.

Depression from weight loss is also associated with a lack of nutrients, especially those responsible for the secretion of hormones such as serotonin and dopamine, as well as elements necessary for the functioning of the nervous system.

3. Loss of muscle mass

This is especially true for people who want to lose weight quickly - in just a few days. After all, losing weight in this way does not lead to long-term results. On the contrary, usually after you stop following a strict diet, the lost weight instantly returns.

The rapid loss of one kilogram of muscle slows down the metabolic process by 10%, which increases the chance of gaining weight again and leads to the accumulation of body fat.

Maintaining the integrity of muscle tissue while losing weight requires a balanced diet of protein, fat and carbohydrates, and avoiding severe dietary restrictions.

4. Weak immune system

Frequent colds, fatigue and headaches are side effects of losing weight. Many factors contribute to a weakening of the immune system when trying to lose weight, experts say. Among them, one can single out the lack of vitamins and nutrients important for it.

To avoid these complications, weight loss should be slow, less than one kilogram per week, and achieved through a healthy, balanced diet. Then the body will receive all the nutrients it needs and will get used to healthy eating behavior.

What carbohydrates should be in the diet in order not to gain weight?

According to the German Dietetic Association, there are a number of foods that contain carbohydrates that do not contribute to weight gain.

German experts distinguish between two types of carbohydrates - simple and complex. Complex carbohydrates are several sugars that are only digested in the small intestine. Due to the complex molecular structure, blood sugar rises more slowly and remains constant for a longer period of time. In other words, complex carbohydrates can help you feel fuller for longer.

As for simple carbohydrates, they quickly enter the bloodstream, which leads to surges in insulin. The insulin then quickly lowers blood sugar levels again, and the person becomes hungry again.

Examples of foods containing complex carbohydrates:

Green pea

Whole Grain Products

Cornflakes

Oatmeal

Legumes

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