Is it better to run fast or slow for weight loss

The choice of running speed for weight loss needs to be adjusted according to individual physical ability and goals. Running at a steady speed at medium to low speeds is more suitable for fat burning, while running at variable intervals can improve metabolic efficiency. The weight loss effect of running is mainly influenced by factors such as exercise intensity, duration, and heart rate range.

Slow and steady speed running usually refers to a pace of 6-8 minutes per kilometer, during which the body mainly relies on fat for energy supply, making it suitable for people with weak physical foundation or long-term persistence. Maintaining heart rate within the range of 60% -70% of maximum heart rate can effectively activate lipase activity, and a single session lasting for more than 30 minutes can significantly increase fatty acid oxidation rate. This mode has less joint pressure and is easier to develop exercise habits, but attention should be paid to avoiding insufficient heat consumption due to slow speed.

Intermittent variable speed running adopts a fast slow alternating mode, such as a 1-minute sprint combined with a 2-minute jogging cycle. The high-intensity stage can rapidly consume muscle glycogen, and the subsequent recovery period will stimulate excessive oxygen consumption effects, leading to an increase in resting metabolic rate for several hours. This method is suitable for those with a certain level of exercise foundation and can achieve better weight loss results in a shorter period of time, but there is a possibility of muscle soreness and increased risk of injury. Regardless of which running method you choose, it should be accompanied by scientific dietary management. Moderate supplementation of high-quality protein and complex carbohydrates after exercise can help with muscle repair and avoid high sugar and high-fat foods offsetting exercise effects. It is recommended to schedule 3-4 runs per week, interspersed with strength training to improve basal metabolism, while using heart rate monitoring devices to ensure appropriate exercise intensity. Before and after running, do dynamic stretching, choose running shoes with good cushioning performance, and adjust the plan in a timely manner according to body feeling to achieve safe weight loss.