Is slow running or fast running better for weight loss through running

The choice between slow running or fast running for weight loss should be based on an individual's physical ability and weight loss needs. Slow running is more suitable for long-term fat burning, while fast running is more conducive to short-term calorie consumption. Slow jogging belongs to the category of moderate to low-intensity aerobic exercise, which can last for a long time and mainly relies on fat for energy supply. It is suitable for people with a large weight base or weak exercise foundation. This running method has minimal impact on joints and maintains a heart rate of around 60% of the maximum heart rate, which helps to cultivate cardiovascular function while avoiding sports injuries. During jogging, the body gradually adapts to the pattern of fat metabolism and can maintain a basal metabolic rate increase for several hours after exercise, making it suitable as a daily continuous weight loss method. Fast running belongs to high-intensity intermittent exercise, which consumes more calories per unit time, but mainly relies on glycogen for energy supply. It is suitable for people with a certain exercise foundation and a pursuit of efficiency. When running fast, the heart rate can reach over 80% of the maximum heart rate, which can effectively improve cardiovascular endurance and muscle explosiveness. After exercise, excessive oxygen consumption effects may occur, but the duration and fat burning effect are limited by individual recovery ability.

It is recommended to combine two types of running methods, initially focusing on slow jogging to establish exercise habits, and adding intermittent sprint training after improving physical fitness. Warm up and stretch before and after running, choose running shoes with good cushioning performance, and maintain the correct posture while running to avoid knee adduction. Cooperate with dietary control and strength training, schedule rest days every week to allow the body to recover, and evaluate the weight loss effect through changes in body fat percentage rather than just weight numbers. If you have cardiovascular disease or joint problems, you need to adjust the exercise intensity under the guidance of a doctor.