Running to lose weight. Should I run faster or slower

When running to lose weight, the choice of speed should be based on the individual's physical ability and weight loss goals. Slow jogging with moderate to low intensity and uniform speed is more suitable for most people to continuously burn fat, while high-intensity interval running is more suitable for people with a certain foundation to improve metabolic efficiency. When jogging at a constant speed, the heart rate is maintained in the range of 60% -70% of the maximum heart rate, and the proportion of fat energy supply is relatively high and can last for a long time. At this intensity, the body mainly relies on the aerobic system for energy supply, which can effectively mobilize fat breakdown, especially suitable for those with a large body weight or novice athletes. It is recommended to adopt a breathing rhythm of nasal inhalation and oral exhalation, with a single breath lasting for more than 30 minutes. Choosing a plastic track or treadmill on the ground can reduce joint pressure.

High intensity interval running alternates between short sprints and slow jogging, which can generate excessive oxygen consumption after exercise and continue to burn fat. But this mode requires high cardiovascular and pulmonary function, and the risk of exercise increases accordingly. When using, it is necessary to ensure sufficient warm-up, and the sprint phase should not exceed 85% of the maximum heart rate. It is recommended to allocate the interval time for each group in a 1:2 ratio. Individuals with cardiovascular disease or joint injuries should avoid attempting on their own. Running for weight loss requires a combination of dietary control and strength training to achieve optimal results. Supplement carbohydrates and protein in moderation before and after exercise, and avoid running on an empty or full stomach. Arrange 2-3 cross training sessions per week to prevent plateau periods, wear professional shock-absorbing running shoes during running, and regularly adjust running routes and training modes to maintain freshness. It is recommended to evaluate the weight loss effect through changes in body fat percentage rather than just weight numbers. Long term persistence is necessary to develop a lean physique.