Running Vs Walking

Keep fit, your roommate swears by MIDI tracks, when a fellow judge lose his trips around fitness. Here's how to decide what suits you.
For weight loss
You can lose weight if you walk or run. Any cardio exercise will improve the efficiency of your body.
Running
For optimum fitness, do three 15 minutes walk one weeks in 75% of your maximum heart rate. To calculate yours, subtract your age from 220 (beats per minute). Exercises at your own pace "fat-burning (50% of your maximum heart rate) burns more fat than carbohydrates, but by working more intensely will burn more of both.
Walking
If you are overweight or start an exercise program, walking is the best you can do. It will pulse, which helps burn fat. Purpose of the five steps in 45 minutes per week. The bad news? If you generally agree, will take place no impact on your weight, unless you power walking. For most people walk helps maintain fitness rather than shed kilos.
The general health
Running and walking have the same health benefits, including reduced risk of cardiovascular disease, osteoporosis, type 2 diabetes, stress and depression.
Runners experience greater benefits than walkers, because they train at a higher intensity. The fact is that the harder you work, the better it is for you. But let the dumbbells at home. In 80 years it was thought that exercising with dumbbells maximized the health benefits of the session. But we now know that blood pressure increases, which means that the risks outweigh the benefits.
Studies have shown that walking can improve your mental health. Chemicals (in fact a kind of exercise releases happy 'body' - endorphins - so even at a slow pace, you will notice an improvement in your mood.) Just go for a walk around the block is a great stress-buster And if you push the pace of a brisk walk, you can improve your cardio too.
Joints
It may surprise to learn that hikers are subject to exactly the same injuries that runners - but their risk of injury is much lower. The first five wounds of operation are Shin splints, blisters, runner's knee, Achilles tendinitis and inflammation of the foot. How can we prevent them? Most injuries occur when people wear shoes that look good but are not suitable for the activity. Ask a professional trainers recommend for you and get new shoes every six months. Calm while walking on the joints than walking, you still need to protect yourself by choosing low-impact training surfaces such as grass, dirt, an athletics track or treadmill. And keep an eye on the soles of your shoes - if excessive wear on the inside to show that you are pronation (your foot is held inwards). Look for shoes with motion control and stability.
For Sustainability
Our body gets used to practice if the runners and walkers have their own habits. The best thing to do is to increase the intensity. The race is demanding, but it is easier to maintain if you start slowly. Some experts say it takes six weeks to present a new habit to learn, so do not go too hard too soon. Should be difficult for some time, and that alone, it would be easier. There is also the phenomenon of "Runner's high" that people become addicted. Is a feeling of euphoria caused by the high-intensity exercise.
At some point will not run you benefit physically, unless you increase the pace and tempo. Increase the amount of time you spend walking of 10% per week. And try the buddy test: if you can gossip nonstop during your workout, you increase the intensity - but not until you talk.