Losing 3 kilograms per month may seem like a great question, but for many it is a goal that should be pursued. The usual advice we get is to move either when walking or jogging. Although both these forms are mostly recommended for weight loss, the true question is: which works better if the goal is specific as a shedding of 3 kilograms in just 30 days? Here’s what we need to know about which one is better for fast walking and jogging.
Fast walking feels easier: but is it enough?
Fast walking is often moved as a delicate as well as an effective form of exercise, especially for beginners or those who have joint problems. It is said that he steadily burns calories without exhausting the body.Fast walking helps to burn calories, especially if it is done consistently for 45 minutes to an hour daily. On average, it can burn about 250-300 calories per hour, depending on body weight and tempo. But here’s the catch: it requires more time and discipline. To reproduce 3 kilograms (about 23,000 calories) a month, walking alone may be lacking if it is not backed up by a diet controlled by calories. For those who have slower metabolism, even an hour of fast walking can simply maintain the current weight and not reduce it.
Jogging burns more; But it’s not for everyone
Mileage is often regarded as a reception for serious weight loss. Many believe that it burns twice as much calories of walking and speeds up fat loss.
This is separate, the exercises can also help with your weight loss purposes
The run really burns more, almost 500-600 calories per hour. This makes it more efficient for slimming in a shorter time. However, it comes with its own shortcomings. For those who are not used to intensive motion, run can cause muscle fatigue, joint deformity and even burn out in a week. And we will not forget the more intense exercises, the higher the risk of giving up halfway in a month.So, although jogging may look like a label, it is not resistant to everyone, and it matters more than it seems.
What is really important?
Everything becomes real here. Studies show that consistent calorie burning, even if it is moderately, wins the inconsistent high -intensity sessions. So, if a person can walk quickly every day, gaining 10,000 to 12,000 steps, a long -term result may be better than running three times a week and then muscle pain days.The sequence also creates a routine that causes better regulation of hormones, especially those that control appetite, metabolism and storage.
The role of the pulse
Fast walking retains heart rate by about 50-60% of the maximum, while running pushes it to 70-85%. The body burns a higher fat rate at average intensity; This is called the “fat burning zone”. This means that rapid walking when done long enough, actually uses more fat for energy than jogging, which more counts on carbohydrates.Recent conclusions suggest that cardio in medium intensity (how fast walking) supports fat better over time than high -intensity sessions that merge the glycogen and leave the body that pull the food. Thus, after the burning may not be so useful if the appetite presses after that.
Weight loss also depends on muscle preservation
Intensive cardio, especially run without strength training, can cause muscle loss. And the muscles burns more calories at rest. Losing muscle mass when trying to lose fat can occur on fire, slowing metabolism ultimately.Fast walking, being delicate, better retains muscle, especially in combination with lightweight exercises. This means that more fat is lost without losing strength.Here’s what is often ignored: psychological fatigue. The jog, although effective, can be mentally grueling, especially to ensure that someone is not used to the boundaries. Fast walking, on the other hand, feels more natural. It can be meditative, social and even pleasant. This pleasure can make or break a 1-month commitment.One of the behavioral studies at the University of Stanford showed that people followed the procedures longer than in the run -up. This means the best chances actually reach this goal 3 kg and stay there.
