{"id":43525,"date":"2026-04-20T16:45:00","date_gmt":"2026-04-20T19:45:00","guid":{"rendered":"https:\/\/www.smartfit.com.br\/news\/?p=43525"},"modified":"2026-05-15T16:54:33","modified_gmt":"2026-05-15T19:54:33","slug":"caminha-x-corrida","status":"publish","type":"post","link":"https:\/\/www.smartfit.com.br\/news\/fitness\/caminha-x-corrida\/","title":{"rendered":"Caminhada X corrida: qual \u00e9 melhor?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Caminhar e correr s\u00e3o excelentes formas de <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/esteira-ou-bicicleta\/\" title=\"Esteira ou bicicleta: qual a melhor escolha para o cardio?\">exerc\u00edcio cardiovascular<\/a> que trazem in\u00fameros benef\u00edcios \u00e0 sa\u00fade. Mas a escolha mais adequada para voc\u00ea depende inteiramente de seus objetivos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A gente te conta aqui qual escolher.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benef\u00edcios da caminhada e corrida<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Caminhar e correr s\u00e3o exerc\u00edcios aer\u00f3bicos cardiovasculares ou \u201ccardio\u201d. Alguns dos benef\u00edcios do cardio para a sa\u00fade incluem:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ajuda voc\u00ea a <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/perder-peso\/\" title=\"Como perder peso?\">perder peso<\/a> ou manter um peso saud\u00e1vel<\/li>\n\n\n\n<li>aumenta a resist\u00eancia<\/li>\n\n\n\n<li>estimula o sistema imunol\u00f3gico<\/li>\n\n\n\n<li>ajuda a prevenir ou controlar condi\u00e7\u00f5es cr\u00f4nicas<\/li>\n\n\n\n<li>fortalece seu cora\u00e7\u00e3o<\/li>\n\n\n\n<li>pode prolongar sua vida<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">O exerc\u00edcio cardiovascular tamb\u00e9m \u00e9 bom para a sa\u00fade mental. Apenas 30 minutos de exerc\u00edcios de intensidade moderada, tr\u00eas vezes por semana, reduzem a ansiedade e a depress\u00e3o. Tamb\u00e9m pode melhorar seu humor e auto-estima \u2013 caminhar por 10 minutos seguidos, tr\u00eas vezes ao dia, resultou no mesmo aumento na sa\u00fade mental segundo uma pesquisa.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Caminhar X correr para condicionamento f\u00edsico<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para criar condicionamento f\u00edsico, voc\u00ea tem que for\u00e7ar seu corpo a um n\u00edvel de desconforto que ele ainda n\u00e3o est\u00e1 acostumado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nesse sentido, a escolha fica por conta do seu pr\u00f3prio estado f\u00edsico atual. Se j\u00e1 \u00e9 uma pessoa bem condicionada, a corrida pode ser sua escolha, mas se voc\u00ea \u00e9 <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/os-melhores-exercicios-para-iniciantes\/\" title=\"Os melhores exerc\u00edcios para iniciantes\">novo nos exerc\u00edcios<\/a> ou n\u00e3o consegue correr, caminhar ainda pode ajud\u00e1-lo a entrar em forma.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A pr\u00e1tica da caminhada \u00e9 acess\u00edvel para quase todos os n\u00edveis de condicionamento f\u00edsico. Pode impulsionar o seu cora\u00e7\u00e3o e dar-lhe mais energia em geral.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Caminhar X correr para perda de peso<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Caminhar pode proporcionar muitos dos mesmos benef\u00edcios da corrida. Mas correr queima quase o dobro do n\u00famero de calorias que caminhar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para algu\u00e9m que pesa 72 quilos, correr a 8 quil\u00f4metros por hora (km\/h) queima 606 calorias. Caminhar rapidamente pelo mesmo per\u00edodo de tempo a 3,5 km\/h queima apenas 314 calorias.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mas se esse \u00e9 seu objetivo e voc\u00ea ainda n\u00e3o tem condicionamento para correr, uma caminhada r\u00e1pida (3 a 5 km\/h) queima um n\u00famero semelhante de calorias que a corrida. Por exemplo, caminhar a 7,2 km\/h durante uma hora queimaria o mesmo que correr a 7,2 km\/h durante uma hora.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Como ter mais perda de peso com a caminhada<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Caminhada com colete de peso<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Andar com um colete pesado pode aumentar o n\u00famero de calorias que voc\u00ea queima. Para se manter seguro, use um colete que n\u00e3o exceda 5 a 10% do seu peso corporal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E n\u00e3o use o colete para corrida, j\u00e1 que, por ser uma atividade que causa impacto nos seus joelhos, o peso extra pode levar a les\u00f5es s\u00e9rias e problemas futuros nessa regi\u00e3o.<\/p>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Caminhada inclinada<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Caminhar morro acima pode queimar um n\u00famero semelhante de calorias \u00e0 corrida.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea \u00e9 novo na caminhada inclinada, pode come\u00e7ar gradualmente e se esfor\u00e7ar at\u00e9 uma inclina\u00e7\u00e3o de 15%.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Caminhar x correr: riscos<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Correr \u00e9 uma \u00f3tima maneira de entrar em forma e perder peso. Mas \u00e9 um exerc\u00edcio de alto impacto. Exerc\u00edcios de alto impacto podem ser mais dif\u00edceis para o corpo do que exerc\u00edcios de baixo impacto, como caminhar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Com o tempo, a corrida pode causar les\u00f5es comuns, como:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fraturas por estresse<\/li>\n\n\n\n<li>dores nas canelas<\/li>\n\n\n\n<li>S\u00edndrome de fric\u00e7\u00e3o<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Na verdade, os corredores correm um risco muito maior de les\u00f5es relacionadas ao exerc\u00edcio do que os caminhantes. Os caminhantes t\u00eam um risco aproximado de 1 a 5% de les\u00f5es, enquanto os corredores t\u00eam uma chance de 20 a 70%.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se quiser come\u00e7ar a correr com a gente, <a href=\"https:\/\/www.smartfit.com.br\/smart-fit-run-rio-de-janeiro\" title=\"\">inscreva-se hoje mesmo<\/a> para a etapa do Rio de Janeiro da Smart Fit Run!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Os dois proporcionam v\u00e1rios benef\u00edcios \u00e0 sa\u00fade. Mas qual escolher?<\/p>\n","protected":false},"author":23,"featured_media":43717,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1245],"tags":[],"class_list":["post-43525","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":{"banner_imagem":"","banner_link":"","banner_target":"_blank","cta":{"label":"Inscreva-se na Smart Fit Run!","link":"https:\/\/www.smartfit.com.br\/smart-fit-run-rio-de-janeiro","target":"_blank"},"image_thumb_horizontal":43719,"image_thumb_vertical":43720,"image_carrosel":43721},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Os dois proporcionam v\u00e1rios benef\u00edcios \u00e0 sa\u00fade. Mas qual escolher? 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