Is running fast or jogging more effective for weight loss

The choice between fast running or slow running for weight loss depends on an individual's physical ability and goals. Fast running is more suitable for improving fat burning efficiency, while slow running is more conducive to sustained calorie expenditure.

Fast running belongs to high-intensity interval exercise, which can quickly increase heart rate, promote growth hormone secretion, and accelerate fat breakdown in a short period of time. The sustained oxygen consumption effect after exercise is significant, and even if exercise is stopped, high metabolic levels can still be maintained for several hours. But running fast can have a significant impact on the knee joints, and caution should be exercised for those with a large body weight or joint discomfort. Suggest using a variable speed running mode, such as alternating a 30 second sprint with a 1-minute slow jog. Slow jogging belongs to the category of moderate to low-intensity aerobic exercise, mainly relying on fat for energy supply, and is suitable as an entry-level choice for overweight individuals. Slow jogging lasting for more than 30 minutes can effectively mobilize fat reserves while avoiding excessive muscle breakdown. Breathing steadily during exercise makes it easier to persist for a long time. However, slow jogging at a uniform speed may face a plateau period, and it is necessary to cooperate with changes in slope or extend the exercise time to improve the effect.

Regardless of whether you choose to run fast or slow, it is recommended to adjust the intensity based on your own feelings, warm up and stretch before and after exercise, and schedule 3-5 training sessions per week with strength exercises. In terms of diet, pay attention to controlling the intake of refined carbohydrates, ensuring the supply of high-quality protein and dietary fiber, supplementing water and electrolytes in a timely manner after exercise, and evaluating the weight loss effect through changes in body fat percentage rather than just weight numbers.