Is running better for weight loss or fast running

The choice of jogging or running for weight loss should be based on individual physical fitness and weight loss needs. People with weak cardiovascular function or high body weight are more suitable for jogging, while those who pursue efficient fat burning and have good physical fitness can choose running. Slow jogging belongs to low-intensity constant speed aerobic exercise, which can continuously consume fat for energy and has minimal impact on joints. When the heart rate is maintained within the range of 60% to 70% of the maximum heart rate, the efficiency of fat oxidation is high, making it suitable for fasting morning runs or long-term constant speed runs. For those with a larger body weight, using an 8-9 minute pace can avoid knee injuries. Combined with training for more than 40 minutes at least 4 times a week, it can effectively reduce visceral fat. However, slow jogging alone may lead to a plateau period, and it is necessary to combine dietary control to improve the effect.

Fast running increases metabolic levels through intermittent high-intensity stimulation, and excessive oxygen consumption after exercise can sustain fat burning for several hours. Adopting a HIIT mode that alternates between a 30 second sprint run and a 1-minute jog, a 20 minute training session is equivalent to the calorie expenditure of a 40 minute jog. However, running fast requires a high level of cardiovascular and pulmonary function, and there is a risk of sports injury. Those with a BMI exceeding 28 or joint problems should be cautious. Suggest arranging 2 fast runs per week, paired with 3 slow runs to form a training combination. Regardless of which running form you choose, it is necessary to warm up and stretch before and after exercise, and wear professional shock-absorbing running shoes during running. It is recommended to combine running with resistance training, such as squats or plank supports, to avoid muscle loss. Maintain sufficient protein and calorie intake in diet, drink no less than 2000 milliliters of water per day, and ensure at least 7 hours of sleep to promote metabolic recovery. Stop exercising immediately and consult a doctor if discomfort such as joint pain or dizziness occurs.