Is running fast or slow better for weight loss

The choice between fast running or slow running for weight loss depends on individual physical ability and goals. Fast running is suitable for short-term efficient fat burning, while slow running is more suitable for long-term stable weight loss.

Fast running belongs to high-intensity interval exercise, which can increase heart rate to the fat burning range in a short period of time, and the effect of continuously burning calories after exercise is significant. Running fast can help improve cardiovascular function and explosive power, but it has a greater impact on joints and is suitable for people with exercise experience and no knee joint problems. Adopting a variable speed running mode, such as a 30 second sprint combined with a 1-minute slow walk, repeating the process can balance efficiency and safety. Before exercising, it is necessary to warm up thoroughly to avoid muscle strains. It is recommended to do so no more than 3 times a week to prevent excessive fatigue. Slow jogging belongs to moderate to low-intensity aerobic exercise, mainly relying on fat for energy supply, suitable for those with a large weight base or novice athletes. Slow jogging lasting more than 40 minutes can directly burn fat and has a significant effect on enhancing endurance and improving basal metabolic rate. maintaining a heart rate within the range of 60% to 70% of the maximum heart rate is most ideal, and the intensity can be determined by the smoothness of nasal breathing. It is recommended to do 4 to 5 times a week, combined with strength training, to avoid muscle loss. Pay attention to choosing running shoes with good cushioning to reduce pressure on the ankle joint. Regardless of the method chosen, running for weight loss should be combined with dietary control, avoiding high-fat and high sugar foods, and increasing the intake of high-quality protein and dietary fiber. Add an appropriate amount of water before and after exercise, and stretch and relax muscles in a timely manner after exercise. It is recommended to regularly adjust the exercise plan and incorporate cross training such as swimming or cycling to avoid plateau periods. If there is a history of cardiovascular disease or joint injury, an exercise plan should be developed under the guidance of a doctor.