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Co spala więcej kalorii - spacer czy bieganie?

Jeśli sądzisz, że podczas chodzenia spalisz tyle samo kalorii, co podczas biegania, niestety grubo się mylisz. Ale nie oznacza to bynajmniej, że spacerowanie jest zupełnie do kitu. Zobacz, jak wygląda spalanie kalorii w biegu, a jak podczas spaceru.

Efektywne spalanie kalorii fot. Kaspars Grinvalds/ shutterstock.com

Kilka miesięcy temu wdałem się w dyskusję z kimś o wiele mądrzejszym ode mnie. Powinienem przewidzieć, jak to się skończy, ale wiecie, jak to jest... Krótko mówiąc, nie miałem racji. Ale za to dowiedziałem się czegoś nowego.

David Swain jest rowerzystą, który co kilka lat przejeżdża całe Stany wzdłuż i wszerz. Ponieważ spędzam większość życia na nogach, pomyślałem, że mógłbym nauczyć go czegoś na temat chodzenia i biegania.

Nie wziąłem pod uwagę tego, że facet ma doktorat z fizjologii sportu, jest dyrektorem Wellness Insitute and Research Center (Instytut Wellness i Centrum Badawcze) na Old Dominion University oraz że pracował nad dodatkiem do książki firmowanej przez American College of Sports Medicine pt. „Guidelines for Exercise Testing and Prescription", który nazwał „Obliczenia metaboliczne".

Obaj interesujemy się związkiem między kondycją fizyczną a zdrowiem, co spowodowało, że bieganie i chodzenie stały się dla nas wspaniałymi tematami do dyskusji. Czynności te są podstawowymi formami poruszania się ludzi.

Każdy sprawny fizycznie człowiek uczy się chodzić i biegać bez żadnych instrukcji, czego nie można powiedzieć o czynnościach takich, jak pływanie, jazda na rowerze lub narciarstwo. Dlatego też chodzenie i bieganie są doskonałą opcją, jeśli chcesz popracować nad sylwetką, spalić trochę kalorii i zadbać o zdrowie.

Nasza dyskusja nabrała rumieńców, gdy powiedziałem Swainowi, że podczas jednomilowego spaceru lub przebieżki (ok. 1600 m) spalamy tyle samo kalorii. Byłem tego absolutnie pewien, bo czytałem o tym miliardy razy. Większość biegaczy słyszała, że podczas takiej przebieżki spalamy ok. 100 kcal.

A ponieważ w czasie spaceru na tym samym dystansie przenosisz ciało o tej samej masie na taką samą odległość, strata kalorii powinna być taka sama. Stwierdził to już kiedyś sir Isaac Newton. Swain nie był zachwycony poziomem mojej wiedzy wyniesionej z lekcji fizyki w gimnazjum.

„Nieprzerwanie ćwicząc, spalasz 5 kcal na litr zużywanego tlenu - podsumował moje wynurzenia. - A podczas biegania zużywasz o wiele więcej tlenu niż podczas spaceru". Dało mi to do myślenia.

Co mówią liczby o spalaniu kalorii?

Gdy zbierałem materiały do kontrofensywy, natknąłem się na artykuł, który zachwiał moim poglądem. „Zużycie energii podczas chodzenia i biegania" został opublikowany w magazynie „Medicine and Science In Sports and Exercise" przez badaczy z Syracuse University.

Przedstawia on wyniki rzeczywistej straty energii u 12 kobiet i 12 mężczyzn podczas biegu i chodu na dystansie 1600 metrów na bieżni stacjonarnej. Wyniki są następujące: mężczyźni spalili średnio 124 kcal podczas biegu i 88 kcal podczas chodu. Kobiety - odpowiednio 105 i 74 kcal (mężczyźni spalili więcej niż kobiety, bo ważyli więcej).

Swain miał rację! Badacze z Syracuse nie przedstawili uzasadnienia, dlaczego wyniki ich badań różnią się od uproszczonej interpretacji zasad dynamiki Newtona, ale udało mi się dowiedzieć tego od Swaina i od dr. Raya Mossa z Furman University.

Bieganie i chodzenie nie są tak podobne, jak mi się wydawało. Gdy chodzisz, Twoje nogi są prawie cały czas wyprostowane, a środek ciężkości spokojnie utrzymuje się na jednej wysokości. Tymczasem biegnąc, właściwie przeskakujemy z jednej nogi na drugą.

Każdy podskok podnosi środek ciężkości, a lądowanie znów go obniża, ponieważ zginamy kolana, by zamortyzować wstrząs. Ten ciągły ruch w pionie wymaga ogromnej siły przeciwdziałającej grawitacji - zarówno przy wybiciu, jak i przy lądowaniu.

Spalanie netto a spalanie brutto

Kiedy już zrozumieliście, dlaczego podczas biegania na dystansie 1 mili spalamy o 50% więcej kalorii niż podczas chodzenia, muszę Wam z przykrością oznajmić, że te wyliczenia są bezsensowne. Przepraszam.

Błąd wynika z tego, że mówimy o całkowitej utracie kalorii (TCB - total calorie burn), a nie o utracie kalorii netto (NCB - netto calorie burn). Aby obliczyć NCB konkretnej czynności, należy od całkowitej utraty kalorii odjąć ilość kalorii spalonych podczas zwykłych procesów metabolicznych.

Kalorie te i tak zostałyby zużyte, nawet jeśli nie ruszalibyśmy się z kanapy. Rzadko słyszy się o NCB ćwiczenia. Odejmowanie jest niepopularne, szczególnie wśród reklamodawców i ekspertów od utraty wagi, którzy chcą promować własne zestawy ćwiczeń.

„To dziwne, że słyszymy tylko o utracie kalorii brutto, a nie netto - mówi Swain. - Może właśnie dlatego ludzie nie rozumieją, dlaczego tak trudno im schudnąć". Dzięki badaczom z Syracuse znamy ilość kalorii netto (NCB) spalanych podczas przebiegnięcia mili w czasie 9 minut 30 sekund i przejścia tej samej mili w czasie 19 minut.

Wynik mężczyzn to 105 kcal podczas biegu i 52 kcal podczas spaceru, a kobiet - 91 i 43 kcal. Oznacza to, że biegacz traci 2 razy więcej kalorii netto niż spacerowicz. Co więcej, w czasie, w którym przechodzisz 1 milę, możesz przebiec 2 mile, spalając 4 razy więcej kalorii niż podczas spaceru.

Jak szybko biegać?

Wszystko to nie oznacza, że spacerowanie się nie opłaca. Jest ono wspaniałym ćwiczeniem na kondycję aerobową, wzmacnia kości i spala mnóstwo kalorii. Badania z 2004 r. pokazały, że amisze, członkowie wspólnoty religijnej, która nie akceptuje współczesnej techniki i nie używa samochodów, wykonują sześć razy więcej kroków dziennie niż inni dorośli Amerykanie i mają o 87% niższy współczynnik otyłości.

Poza tym przeczytałem kiedyś, że podczas szybkiego chodzenia spalamy więcej kalorii niż w czasie biegu w tym samym tempie. Teraz nadszedł czas na weryfikację tej hipotezy. Wyposażony w monitor pracy serca, najpierw truchtałem po bieżni stacjonarnej przez 2 minuty w tempie 3 mil na godzinę.

Potem stopniowo przyspieszałem, biegnąc przez kolejne dwuminutowe okresy z prędkością 3,5, 4, 4,5, 5 i 5,5 mili na godzinę. Po 10 minutach odpoczynku powtórzyłem całą procedurę, tylko chodząc. Oto moje prędkości bicia serca podczas biegania i chodzenia pod koniec każdej serii: 3 mile/h (bieg: 99/chodzenie: 81), 3,5 mili/h (104/85), 4 mile/h (109/94), 4,5 mili/h (114/107), 5 mil/h (120/126), 5,5 mili/h (122/145).

Wniosek: bieganie w tempie wolniejszym niż 5 mil/h (8 km/h) jest bardziej męczące niż chodzenie, a powyżej tej granicy trudniej jest chodzić, niż biegać. Jak to wyjaśnić? Chodzenie w bardzo szybkim tempie zmusza ciało do ruchów nieprzeznaczonych do chodzenia.

Powoduje to wewnętrzne „tarcia" i pewną niewydolność, która wywołuje przyspieszenie pracy serca, większe zużycie tlenu i szybsze spalanie kalorii. Podsumowując: bieganie jest wspaniałym ćwiczeniem pozwalającym spalić kalorie.

W kategoriach polityki zdrowotnej - jest to świetna forma walki z otyłością, a co ważniejsze, bieganie jest tanie i możliwe przez cały rok. Spacerowanie nie spala tylu kalorii, ale także jest dobrą formą aktywności fizycznej.

Jak mówi David Swain: „Najnowsze badania nie pokazują wcale, że teraz podczas chodzenia spalamy mniej kalorii niż kiedyś. Dowodzą tylko tego, że aby osiągnąć wagę, do której dążymy, musimy albo trochę więcej chodzić, albo trochę mniej jeść".

Kalkulator kalorii. Ile spalamy naprawdę?

Możesz wykorzystać poniższe wzory, aby obliczyć, ile kalorii spalasz podczas biegania lub chodzenia. Spalanie kalorii netto (NCB) jest różnicą między całkowitym spalaniem kalorii (TCB) a kaloriami zużytymi na metabolizm.

Naukowcy uważają, że jest to najlepszy sposób na obliczenie właściwej ilości kalorii spalanych podczas konkretnego ćwiczenia. Wzory dotyczące chodzenia można zastosować przy biegach w tempie od 5 do 6,5 km/h. Przy tempie 8 km/h lub szybszym więcej kalorii zostaje spalonych podczas chodzenia niż biegania, ale to tempo Roberta Korzeniowskiego.

 Czynność

Całkowite spalanie kalorii (TCB) na 1 km

Spalanie kalorii netto (NCB) na 1 km

Bieganie

0,75 x masa ciała

0,63 x masa ciała

Chodzenie

0,53 x masa ciała

0,30 x masa ciała

Zaczerpnięte z: „Zużycie energii podczas chodzenia i biegania", Medicine and Science In Sports and Exercise (Medycyna i nauka w sporcie), Cameron et al., grudzień 2004.  

RW 03/2007

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    zgłoś
    Chodzenie jest o wiele lepsze niż bieganie z kilku ważnych powodów. Po pierwsze nie niszczy stawów. Nie znajdziecie mi człowieka, który biegając np 10 20 lat regularnie, nie ma z nimi problemów. Natomiast ja jestem przykładem, że chodzenie ich nie niszczy. Chodzę do pracy od 23 lat 4 km w jedną stronę i nigdy mnie nie bolały. Po drugie bardzo bardzo niewiele osób amatorów jest w stanie biegać wiele lat, również na starość, natomiast chodzenie daje taki komfort, spacerować można w wieku 30 i 70 lat. Po trzecie jestem najlepszym przykładem, że dzięki chodzeniu można schudnąć. jak zaczynałem, ważyłem 105 kg, dlatego właśnie nie zacząłem biegać. Po 1,5 roku chodzenia ważyłem 75 kg/oczywiście dieta również się do tego przyczyniła/ więc można. Po czwarte chodzić można przez cały rok. Jak pada - biorę parasol, jak mróz - odpowiednio się ubieram. Można chodzić cały rok. Biegać niby też można, ale 99% czytających zapewne nie ma ochoty na to i nikt ich nie zmusi do paradowania w adidasach w śniegu, błocie i na mrozie. Chodząc zakradam zimą ciepłe buty i jest OK. Bez bólu gardła bo nałykałem się zimnego powietrza...Po piąte nie obciążamy serca - jesteśmy aktywni, ale nie obciążamy tego cennego organu, przyznacie, że człowiek nie został stworzony do biegania i nie jest gepardem. Po szóste chodzenie jako sposób na schudnięcie doceniły osoby, którym sprzedałem tak to nazwijmy ten patent w pracy - wszystkie schudły i wielokrotnie dziękowały mi za to bo większość ludzi jednak nie lubi biegać, pocić się i męczyć. W chodzeniu macie ten komfort, że się nie pocicie, a palicie kalorie. A to, że szybciej lecą kalorie podczas biegania? Małą łyżką też się można najeść, a do tego nie spotka was efekt jojo
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    ~CpqtpCjefz, 2017-04-05 19:19:37
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    Przede wszystkim liczy się utrzymanie odpowiedniego tętna na długim dystansie. Takie 3-4 kilometry to za mało, aby coś konkretnego osiągnąć.
    Dlatego lepszy szybki spacer, ale przez dłuższy czas i na większym dystansie. 

    Forrest, 2015-12-07 11:13:18
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    Z tego wynika ze dla poczatkujacego biegacza jak np. mnie, ktory przebiegnie max 3-4km, w aspekcie spalania tluszczu lepszy bedzie szybki spacer. A to dlatego ze:
    0,63*100kg=63kcal/km co daje okolo 200kcal na trening
    0,30*100kg=30kcal/km z tym ze przejsc mozna o wiele dalej, np.8km co daje 240kcal
     
    TAK MI SIE WYDAJE BO SPECEM NIE JESTEM...

    Mariel88, 2015-12-04 13:19:16
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