The golden time for weight loss through running: 20 minutes vs. 40 minutes, which one is more suitable for you?

Is the number on the scale wrapped in a down jacket in winter heartbreaking? Don't rush to set the treadmill to the highest gear! There is more debate about how long it takes to burn fat after running than taking selfies in front of a gym mirror - some say 20 minutes is enough, while others insist on 40 minutes to take effect. Actually, both of these statements are correct. It depends on which energy supply system in your body is working overtime.

1. 20 minute sprinter: a lightning battle of glycogen depletion

1. Fast start fat burning mechanism

During the first 20 minutes of running, the body will prioritize the use of blood sugar and muscle sugar for energy supply. At this point, fat is like a consolation prize in the company's annual lottery, although it is also consumed, the proportion is not high. Short distance running with moderate intensity can lead to excessive oxygen consumption, resulting in a 15% increase in basal metabolic energy within 24 hours after exercise.

2. A more suitable plan for busy people

Running on an empty stomach for 20 minutes after waking up in the morning (caution for people with low blood sugar) can increase insulin sensitivity by three times. Just like winding up the metabolic system, carbohydrates are less likely to be converted into fat during breakfast.

2. 40 Minute Endurance Faction: A Long War of Fat Burning

1. True Fat Burning Schedule

When exercise lasts for 30 minutes, adrenaline commands fat cells to release free fatty acids. At this point, the proportion of fat energy supply can skyrocket from 20% to over 50%, just like switching from gasoline to diesel, the range suddenly shifts.

2. Winter exclusive buff

Running in cold environments requires the body to expend an additional 5% -7% of energy to maintain body temperature. Choose the low cortisol period from 4-6 pm in the afternoon and run continuously at a speed of 6-8 kilometers per hour. The efficiency of subcutaneous fat breakdown is higher than that of summer The sky is 12% high.

3. What is your body saying?

1. The weight base determines the starting line.

People with a BMI over 28 are more suitable to start with a 20 minute interval run, and walk for 1 minute every 2 minutes. Joint pressure is equivalent to a 40% reduction, but calorie expenditure can reach 80% of sustained running. People with normal weight can directly challenge themselves to run at a constant speed for 40 minutes.

2. Genetic testing hidden Easter eggs

People with AMPD1 gene mutations found through genetic testing have a 30% faster rate of adenosine triphosphate breakdown in their bodies than the general population. This group of people who do 20 minutes of high-intensity interval training actually have better fat burning effects than long-term aerobic training. Don't dwell on the numbers on the timer! Try a combination of three 20 minute variable speed runs and two 40 minute slow runs per week, like installing a dual power engine on your body. Remember to do 5-minute dynamic stretching after running, which can increase muscle repair efficiency by 20%. Persist in winter and start next year In spring, you will receive a 24-hour fat burner.