Is running suitable for weight loss, slow running or fast running

The choice of jogging or running for weight loss should be based on individual physical fitness and weight loss goals. 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 is a low-intensity aerobic exercise that can continuously burn fat for energy, making it suitable for long-term persistence. During exercise, the heart rate should be maintained at around 60% of the maximum heart rate, which puts less pressure on the knee joint. It is recommended to last for at least 30 minutes per session. This method can activate slow muscle fibers and promote fatty acid oxidation, especially suitable for beginners with a body fat percentage exceeding 25%. Combined with morning running on an empty stomach, it can improve fat burning efficiency by about 20%. Pay attention to maintaining a stride frequency of 180 steps per minute to avoid taking too many steps and causing damage.

Fast running belongs to high-intensity interval training, which continuously burns calories through the afterburning effect. Adopting a mode of alternating 1 minute fast running and 1 minute slow walking, the heart rate during exercise can reach 80% of the maximum heart rate. This method can simultaneously exercise both fast and slow muscle fibers, and the basal metabolic rate can be increased within 24 hours after exercise. But it will impose a significant burden on the cardiovascular system and joints, and those with a BMI exceeding 28 or a history of joint diseases should be cautious. Suggest not exceeding 3 times a week, with a total duration of 20 minutes per session. Regardless of which method is chosen, both dynamic stretching before running and static stretching after running should be done well, and professional shock-absorbing running shoes should be worn. Supplement electrolyte drinks in moderation before and after exercise, and avoid vigorous exercise in high temperature and high humidity environments. It is recommended to schedule strength training twice a week in conjunction with running, which can protect joints and improve basal metabolic rate. When the body fat percentage drops below 18%, it is necessary to adjust the exercise plan to prevent muscle loss.