Is jogging or brisk walking good? What is the difference between these two exercises? In fact, jogging and brisk walking in the movement mechanism has obvious differences, when the body is in walking mode, the weight of the body at least one leg in support, which provides support is the human skeleton. While running, due to the muscle burst force role, will make the body vacant and in the unsupported state, when the body vacant after the support leg to the ground, the muscles can again send call on the body for buffer protection. In terms of energy consumption, jogging consumes about 400 calories / 60 minutes; fat consumption: 52 grams / 60 minutes; while brisk walking consumes 200 calories / 60 minutes and fat consumption: 26 grams / 60 minutes. Whether my kidney friends are suitable for fast walking or jogging depends entirely on their own physical state and the degree of disease control, if the kidney function is normal and the urine test is normal, it is possible to achieve the purpose of exercise by jogging. Those whose disease control is not yet stable, or those with combined kidney function impairment can get fit by slow walking. If you tell your friends who are more experienced in exercise about your desire to lose weight or exercise, then they will mostly recommend jogging or brisk walking for you. Over time, the idea may become ingrained in your mind that there is no difference between jogging and walking. If you also think so, then the problem is big. Although the same speed, walking and running kinetic indicators of similarity, but whether from the movement itself, or the movement of the posture, effect, energy consumption and injury point of view, jogging and fast walking are very different. First, the mechanism of movement Kinesiologists will jogging and fast walking clearly divided into two sports, the main reason lies in the difference between the mechanism of movement. When the body is in walking mode, the weight of the body at least one leg in support, which provides support is the human skeleton. While running, the muscle explosion force role, will make the body vacant and in the unsupported state; when the body vacant, the support leg to the ground, the role of the muscle again, the body for cushioning protection. This is the essence of the difference between walking and running. Second, the energy consumption due to the torso, legs and do the work of different speeds, jogging and brisk walking these two forms of exercise, the same energy consumption there are great differences. The study found that the same speed, or to complete the same distance of a section of the journey, jogging calorie consumption is significantly higher than fast walking; and in the slower speed, jogging energy consumption can even reach 1.7 times of fast walking. Jogging: Calories consumed: 400 calories / 60 minutes Fat consumption: 52 grams / 60 minutes Brisk walking: Calories consumed: 200 calories / 60 minutes Fat consumption: 26 grams / 60 minutes Third, the effect of exercise People choose jogging or brisk walking is mostly for the purpose of strengthening the body or weight loss, but, in terms of exercise effect, there are differences between the two types of exercise. Jogging: Jogging can improve cardiopulmonary function, increase the blood output of the heart contraction, reduce the quiet heart rate, reduce blood pressure, increase the content of HDL cholesterol in the blood, improve the body’s ability to work; accelerate the body’s metabolism, facilitate the discharge of toxins in the body and effectively delay the aging of body functions. In addition, jogging can enhance the body’s muscle and muscle endurance, and strengthen the body’s reaction speed. This is also the jogging effect is different from the key point of fast walking. Brisk walking: In addition to brain, improve work efficiency, enhance gastrointestinal peristalsis to improve appetite, but also to enhance cardiopulmonary function, improve blood lipids. As a result of brisk walking, the pressure on the joints is not large, generally will not cause damage to the bones and joints, therefore, brisk walking and the role of strong muscles and bones. Fourth, sports injuries Where there are advantages, there are disadvantages: sports in the human body to bring a healthy system at the same time, it is likely to bring some injuries. In jogging, the body will experience the process of rising – falling, in the landing at the same time, the body will naturally receive the reaction force from the ground, at this time, although our muscles can play a certain buffering role, but most of the force will still act to the knee. Long-term pressure may cause damage to the knee. Brisk walking body movement is not as intense as jogging, the pressure on the knee is also very small, so a moderate brisk walking will not bring damage to the knee. However, due to brisk walking feet and the ground contact time is longer, foot fatigue, rugged roads, shoes that do not fit may lead to foot edema, wear and tear. Fifth, the correct posture Sports injuries are not inevitable, choose a pair of suitable shoes, pay attention to control the intensity and amount of exercise can be effective in preventing injury, and the correct posture is crucial. Whether it is fast walking or jogging, you need to pay attention to your posture is correct, and jogging and fast walking posture is very different. This is why we repeatedly emphasize the strict distinction between the two sports: many people tend to confuse jogging with brisk walking, thus leading to the use of incorrect posture. Wrong posture will not only affect the effect of exercise, but also will cause more damage to our body. Here, let’s look at jogging and fast walking posture is how: jogging: body: chest driven body forward, to ensure that the entire body into a straight line slightly forward, but should avoid only the upper body leaning forward posture. Shoulders and back: shoulders relaxed backward; back straight, but do not have a sense of stiffness. Arms: Keep the elbow joints close to the sides of the body and swing the arms hard to the back and bottom of the body. The swing of the arms should not be too large, and the height of the hands should not exceed the position of the navel when swinging upward, and not lower than the position of the front pants pocket when swinging downward. Hands: When running, make fists with both hands, put the thumbs on the outside of the fists, the palms of both hands are opposite to each other, and keep your hands relaxed. Landing: When running, the entire front part of the foot should be used to land, that is, the forefoot landing. This will prevent damage to your body from landing on your heels, and help you get the most out of your running speed. Special Note: Landing on the forefoot does not mean landing on the toes or on the lower part of the big toe, but on the front part of the foot. The harder you step, the faster your foot will leave the ground again and the easier it will be for you to unconsciously raise your other knee. This action will not cause you pain. Brisk walking: Body: Keep your body upright and keep your weight in the middle of your body when you walk briskly, don’t lean forward like you do when you run. Shoulders and back: relax your shoulders, tighten your abdomen, straighten your back, and lift your head and chest. Arms: The arms should be actively swung. The fingertips of the upper swing do not exceed shoulder height, the fingertips of the lower swing do not exceed the side axis of the body, and the small arms and large arms are bent at an angle of 85-90 degrees. Hands: palms relaxed, in a circular shape. Stride: When walking quickly, alternate feet. Heel first, avoid letting the weight fall on the calf, to prevent walking leads to calf edema; then consciously let the soles of the feet, toes to bear the body weight; then the feet roll forward, the point of force to the forefoot, and then toes off the ground with force. During the process, it is best to bend the knees slightly. Obviously, jogging and brisk walking are very different, but it is impossible to determine which of these two sports is better. When we choose between jogging and brisk walking, what we have to consider is not which one of them is better, but we should focus on which one is more suitable for ourselves. Jogging is more demanding on physical fitness, muscle strength and endurance, and is more suitable for people who are in good physical condition and have some running experience. If you want to make your body stronger and more fit through exercise, then jogging is a good choice. Of course, people who are overweight or have knee problems are not suitable for jogging, they can choose another sport – brisk walking. Compared with jogging, brisk walking is more relaxed and easy to carry out, and is an excellent choice for people who do not exercise regularly, are weak or are not suitable for running. Finally, and then say a lot of people are concerned about the topic: weight loss, should choose jogging or brisk walking? Obese people are generally heavier, and the body function inertia is greater than normal, therefore, at the beginning of the exercise should choose relatively simple and easy to start fast walking. Set a target amount for yourself, from the beginning of the exercise, gradually increase their daily exercise to achieve the target amount. After a period of time, when the weight loss, and their own adaptation to the target amount of exercise, then you can keep the target amount of the same, gradually change the brisk walking to jogging.