Is it better to slow down or run fast to lose weight

The choice between slow jogging or fast running for weight loss should be based on individual physical ability and goals. Slow jogging is more suitable for long-term fat burning, while fast running is more conducive to improving metabolic efficiency. Slow jogging belongs to the category of moderate to low-intensity aerobic exercise, which can continuously burn fat to provide energy. It is suitable for people with a large body weight or weak exercise foundation. During exercise, the heart rate should be maintained within the range of 60% to 70% of the maximum heart rate, and it is recommended to last for more than 30 minutes per session. Low impact methods such as climbing and variable speed walking can be used to reduce knee joint pressure. Fast running belongs to high-intensity interval training, which restores a slow running cycle after a short burst of acceleration. After exercise, it produces an excessive oxygen consumption effect, and can continue to burn calories even if the exercise is stopped. Suitable for people with certain running experience and good cardiovascular function, it is recommended to adopt an alternating mode of one minute sprint and two minutes slow run, no more than three times a week to avoid muscle damage.

Both methods have their own advantages for weight loss. Slow jogging can steadily burn fat but consumes less per unit time, while fast running has higher efficiency but imposes a greater burden on the body. Overweight individuals should primarily engage in slow jogging in the early stages, and gradually incorporate fast running intervals as their physical fitness improves. Regardless of which method is chosen, it is necessary to cooperate with dietary control, ensure protein intake to avoid muscle loss, and fully warm up and stretch before and after exercise. It is recommended to schedule four to five exercises per week, combined with strength training to improve basal metabolic rate. Long term persistence is necessary to achieve the desired weight loss effect.