Is it better to go slow or fast for weight loss running

The choice of slow or fast running for weight loss should be based on individual physical ability and weight loss needs. People with weak cardiovascular function or high body weight are more suitable for slow running. Those with a certain exercise foundation can try intermittent fast running. Slow jogging belongs to moderate to low-intensity aerobic exercise, which can continuously burn fat for energy supply, has less joint pressure, and is easy to maintain. When the heart rate is maintained within the range of 60% to 70% of the maximum heart rate, the efficiency of fat oxidation is higher, and it is recommended to last for more than 30 minutes each time. Combined with the correct running posture and breathing rhythm, jogging can effectively improve basal metabolic rate and is suitable as the main exercise method for long-term weight loss. Pay attention to stretching thoroughly before and after running to avoid muscle stiffness or injury.

Fast running belongs to high-intensity anaerobic exercise, which consumes more calories in the short term but mainly relies on glycogen for energy supply. Adopting variable speed running or intermittent running mode, such as sprinting for thirty seconds and then jogging for one minute in a cycle, can generate excessive oxygen consumption effect and continuously burn heat after exercise. But running fast requires high cardiovascular function and muscle strength, and caution is needed for those with a large body weight or knee joint discomfort. It is recommended to schedule two to three fast runs per week, alternating with slow jogging to avoid plateau periods. Regardless of which running method you choose, it should be combined with dietary control and strength training. Timely supplement high-quality protein and compound carbohydrates after running to help with muscle repair. In the initial stage, you can start by jogging for 20 minutes three times a week, gradually increasing the duration and intensity. Running for weight loss requires maintaining regularity, adjusting the plan with body fat percentage monitoring, and avoiding excessive training that may cause injury or metabolic decline.