How to choose between "running" or "walking" to lose weight

　　Summer is the season for women to exercise and lose weight. They either run or walk quickly, each with their own method. But now the situation has changed. Runners will insert several brisk walking stages during the process to ease the impact of running on the joints, and walkers will also add several jogging periods to increase the intensity of exercise.

　　“Choosing to run or walk is purely a matter of personal preference," said Ms. Ikenoan, the author of the two books "Fitness Walking" and "Walk Fast." "Runners like the feeling of being in the air, but if your joints cannot adapt to the impact of landing, then walking fast is also a very effective exercise."

　　At their core, running and walking have something in common. Both consume the same amount of calories when traveling the same distance. But they have an important difference, which is time. If you run 4.8 kilometers in 28-30 minutes, it will take about 45 minutes to walk. This means that walking takes more time than running while consuming the same amount of calories. In other words, running burns more calories than walking in the same amount of time. Although running is more efficient, it is not suitable for everyone because it is a high-impact sport.

　　In order to solve this contradiction and take advantage of the two forms of exercise, running and walking, we designed this set of alternating walking and running. exercise plan. It not only saves time, but also achieves the effect of weight loss and fat removal. More importantly, it allows you to enjoy summer outdoor sports.

　　This is a four week plan. Insert several short runs into each exercise session. Don't turn running exercises into sprints; they should only be slightly faster than brisk walking. If l-10 represents the level of effort, walking would be between 4-6, while jogging would only be between 5-7.

　　You must be able to complete the previous set with ease before moving on to next week's workout. If you find it difficult, repeat it for a week before moving on to the next content.

　　An exercise includes warm-up (5 minutes of slow walking) and stretching (2 minutes), alternating between walking and running, and finally relaxing and stretching again. If the exercise feels too long or not enough, you can reduce or add one more cycle. This plan is a transition from walking to running, but if you just like walking, you can also just walk without running.

　　first week

　　Monday: Walk for 8 minutes, 2 groups of fast and slow walking cycles (walk as fast as possible for 1 minute, and walk at a medium speed for 3 minutes into 1 group).

　　Wednesday: Walk at a moderate pace for 15 minutes, 3 groups of alternating walking and running (1 minute jogging, 4 minutes walking at a moderate pace).

　　Friday: Walk at a moderate pace for 12 minutes, 4 groups of alternating walking and running (1 minute + 3 points).

　　second week

　　Monday: 10 minutes of brisk walking, 3 sets of fast and slow walking cycles (1 minute + 3 minutes).

　　Tuesday: Walk at a moderate pace for 12 minutes, alternating 3 groups of walking and running (2 minutes + 4 minutes, 2 minutes + 5 minutes, 2 minutes + 6 minutes).

　　Thursday: Walk at a moderate pace for 8 minutes, 5 sets of fast and slow walking cycles (1 minute + 3 minutes).

　　Saturday: Walk for 10 minutes, 5 groups of alternating walking and running (2 minutes + 2 minutes).

　　Week 3

　　Monday: Walk at a moderate pace for 8 minutes, 5 groups of alternating walking and running (2 minutes + 2 minutes).

　　Wednesday: Walk for 6 minutes, 4 groups of alternating walking and running (3 minutes + 2 minutes, 3 minutes + 3 minutes, 3 minutes + 4 minutes, 3 minutes + 4 minutes).

　　Thursday: Walk for 10 minutes, 6 groups of alternating walking and running (2 points + 2 points, 2 points + 3 points, 2 points + 4 points, 2 points + 4 points).

　　Saturday: Walk for 4 minutes, 5 sets of alternating walking and running (4 minutes + 2 minutes, 4 minutes + 3 minutes, 4 minutes + 4 minutes, 3 minutes + 4 minutes, 2 minutes + 4 minutes).

　　If physical strength permits, add a 30-minute moderate-speed walk on the fifth day.

　　Week 4

　　Monday: Walk for 4 minutes, 5 groups of alternating walking and running (4 minutes + 1 minute, 3 minutes + 2 minutes, 3 minutes + 3 minutes, 2 minutes + 4 minutes, 1 minute + 4 minutes).

　　Wednesday: Walk for 2 minutes, 4 groups of alternating walking and running (5 minutes + 1 minute, 4 minutes + 2 minutes, 3 minutes + 3 minutes, 2 minutes + 4 minutes).

　　Thursday: Walk for 8 minutes, 6 groups of alternating walking and running (2 points + 2 points).

　　Saturday: Walk for 1 minute, 3 groups of alternating walking and running (8 minutes + 1 minute, 5 minutes + 3 minutes, 1 minute + 6 minutes).

　　If physical strength allows, you can add another day of training and repeat Monday's content.

　　If you have some special needs, here are some tips for reference.

　　1. Just want to walk