Who has leaner legs between brisk walking and jogging, and which is more weight loss between brisk w

Jogging to slim down legs, and running fast will increase muscle gain.

Running is an aerobic exercise, which consumes excess fat in the body through exercise to achieve the purpose of ****. Therefore, this kind of exercise needs to be carried out in an aerobic state, and jogging is in line with this state.

Don't think that the faster you run, the better the results. In fact, this practice is wrong, although fast running consumes more calories, but it will cause a burden on the calves, accelerate the growth of muscles, and cause the calves to become thicker. The time to really burn fat is after 30 minutes of continuous exercise, so jogging for more than half an hour is the most effective way to run**.

Purely from the perspective of fat loss effect, the jogging effect will be better, the time is more than 40 minutes, and the brisk walking will have the same effect for at least 1 hour, and the heart rate must reach 85 100 or more for jogging, that is, it must be kept between 50 and 55 to have an effect. The average energy consumption of brisk walking and jogging (kj·h-1·kg-1) was calculated by using the Weir formula, respectively: brisk walking and jogging.

Jogging is a simple aerobic exercise, which can move the muscles of the whole body, promote the body to burn fat, and achieve the best effect. It's worth noting that the time to really burn fat starts after 30 minutes of continuous exercise, so you need to run for more than half an hour. A slow long-distance run of more than 30 minutes not only depletes a lot of glycogen in the body, but also uses body fat.

Because the slow long-distance running is not very vigorous, it will not make the body excessively hypoxic, so it helps to consume fat, so as to achieve the purpose of **. Brisk walking should take at least 1 hour to have the same effect.

1. Control the running speed, insist on running for more than 30 minutes is divided into fast running and jogging, jogging is an aerobic exercise, which can effectively burn fat and can be sustainably adhered to. Running is a kind of strength training, which is mainly an exercise to build muscles, and it is an exercise that cannot be sustained. During this time, we need to do a jog, not a fast run.

Many people can't help but speed up when they see others running fast during running, but this kind of running makes you unable to hold on for a few minutes and then you will lose your breath, exhaustion, unable to continue to persevere, and the fat burning effect is relatively poor.

When we first started running**, we only need to control the running speed at 5-8 km h, and insist on running for more than 30 minutes each time to improve the fat burning efficiency. Because when the body first performs exercise, it is mainly involved in the consumption of glycogen, and the consumption of fat is very small. After 30 minutes, the glycogen is almost broken down, and the fat consumption will be greatly increased, and the fat burning effect will be better at this time!

2. Take 1-2 days off a week to give your body time to recover.

Three minutes of heat, only 1-2 times a week, can not achieve the purpose of effective fat burning. Therefore, it is recommended to run at least 4 times a week, each time for no less than half an hour. Running training is good, but you also need to give your body plenty of rest.

It is also not recommended to check in and run frequently, do not run longer than 1 hour a day, and do not run more than 6 days a week, otherwise the muscles will be too tired, the muscles will be decomposed, and the body's metabolic level will decline. It is important to combine work and rest, give the body 1-2 days of rest a week to promote muscle repair, help to reorganize body functions, and allow you to stick with it for longer.

3. After jogging for 2 months, you can try to run at a different speed.

Jogging training is suitable for people in the early stages of fitness, but the longer you stick to it, the worse you will find that the effect will be because the body gradually adapts to the rhythm and intensity of exercise. With the improvement of cardiopulmonary function, you will find that jogging for 1 hour is not a problem, and you feel that you can run with your eyes closed, but the effect is not as good as before. At this time, we need to let the body break out of the comfort zone, improve the way of exercise, so that the body can not remember the pattern of movement, so as to mobilize more muscle groups to participate in the exercise and increase calorie expenditure.

You can change from jogging to variable speed running, such as: a combination of jogging 100 meters and running 100 meters, repeating for 20 minutes, which is a high-intensity interval training, which can quickly increase the heart rate while avoiding muscle loss and achieving the purpose of fat burning speed. When you run at variable speed, you will find that the difficulty of running is significantly increased, and the body still maintains a high metabolic level after exercise.

Or is it easier to jog**.