Est-ce mieux de courir ou marcher pour maigrir ?

So the goal of this video is to determine what is the most effective between running or walking to lose weight, what are the advantages and disadvantages of each sport and how to make your choice to get the best possible results. So if you want to lose weight, your first goal is to burn more calories than you consume via your diet. And this happens most often through sport, as regularly as possible. Sport will allow you to burn more calories and will help you create an energy deficit. And if you are in an energy deficit, your body must draw in your reserves, especially in your fat reserves, and you will be able to lose weight and fat, whether abdominal, visceral or on the whole body. So practicing running or walking will allow you to achieve this goal. So running is one of the most effective sports to burn calories, it is almost one of the most energy-intensive activities. On average, you will be able to burn 1 kcal per kg of body weight and per kilometer traveled in each workout. It is independent of your speed in itself. So for a person of 80 kg, if you travel 5 km, you will burn about 400 kcal, whether you do it in 20, 30, 40 or 50 minutes. In addition, these calories can be burned in a minimum of time compared to other sports. But apart from that, the problem with running is that it is difficult when you are not an accomplished athlete and an accomplished runner to train often enough, frequently and for a long time to burn enough calories. Because one of the big problems when running is that there are a lot of impacts, a lot of shocks, especially on the joints, the muscles, the tendons, and we have a lot of risk of injury if we are not progressive and if we do not do the right things. We know that more than one runner out of two gets injured the first year. So if you hurt quickly, you will no longer be able to train, you will not be able to achieve your weight loss goals. Walking is also a very good alternative to burn calories. However, even if you walk quickly, a quick walk of 6 km per hour on the flat, you will not be able to burn as many calories as running in the same training time. Overall, running will burn 2.5 times more calories than walking. So that means that to burn as many calories by running as by walking, you have to walk about 2.5 times longer. And one of the big benefits of walking, on the other hand, is that you can do a lot of it, accumulate a lot of hours of training because there is much less impact, much less risk of curvature, injury, major pain compared to running. So it is much easier to walk every day than to run every day. There you risk getting hurt quickly, especially if you are a beginner. And on top of that, you can improve the quality of your walking training to burn more calories, in particular by walking faster, but also possibly by practicing Nordic walking with sticks to train more muscle requirements. And then why not use a 10 kg vest, another very effective alternative, or walking on an inclined mat, where you will burn more calories than if you walk on the flat at the same speed. So you will understand, we can't really answer the question, is running or walking more effective for losing weight? It depends on your profile, your goals and your use of time, quite simply. On the other hand, what we know is that if we really look at the studies, running is more effective than walking to lose weight. If you burn 400 calories via running and if you burn 400 calories via walking, you potentially risk losing more weight with running. And that can be justified in particular because the intensity of the effort is more sustained, and therefore it could have a greater impact on the suppression of appetite after training, with less chance to eat more and to compensate for the calories lost, and also to increase your metabolic rate over the hours that follow training. And that can have a significant impact on your weight loss. So finally, the ideal is to combine the two activities, running when possible, and completed by walking to increase your training volume and to minimize your risk of injury. So it's easy to train by alternating both running and walking. One of the examples I can give you of alternating running and walking is to do 15 minutes of fast walking while warming up, and then at the start if you are a beginner, do 6 times 1 minute of running at a comfortable pace of endurance, and 2 minutes of fast walking just after. And you finish your training by 15 minutes of fast walking. And you can do that 3 times a week to start. And between each session, you practice fast walking for at least an hour to have a supplement, burn more calories, be active every day. So to help you, if you need and if your goal is to lose weight thanks to sports, especially running and walking, I have developed a complete program on running to lose weight, with training programs, tips on muscle strengthening, which is very effective for weight loss, but also to reduce your risk of injury. And finally, tips on diet, on lifestyle, on sports recovery. And all this you can find on my website toutpourmasanté.fr with an online course. So what you have to remember is that the most important thing if you want to lose weight, is to move as regularly as possible and over the long term, week after week. And depending on that, you will also have to choose the activity that you like the most, that brings you the most pleasure to keep your motivation intact. If you have any questions, suggestions, comments, do not hesitate to leave them at the bottom of the video, I will try to answer as many as possible. And especially until the next video, keep training, doing sports, running or walking, moving as regularly as possible to lose weight, because no one will be able to do that for you. See you soon!