What is aerobic exercise for the most weight loss? Running

The most effective way to lose weight through aerobic exercise is interval running. Intermittent running stimulates metabolism through alternating high and low intensity, mainly by improving fat burning efficiency, enhancing cardiopulmonary function, breaking through the plateau period, optimizing calorie consumption structure, and promoting sustained energy consumption after exercise.

1. Improve Fat Burning Efficiency

The high-intensity phase of interval running rapidly depletes muscle glycogen, forcing the body to rely more on fat for energy during the low-intensity phase. This mode can activate more fast muscle fibers compared to running at a constant speed, and the effect of excessive oxygen consumption after exercise is more significant. It is recommended to use the classic ratio of alternating 30 second sprints with 1-minute jogging, three times a week.

2. Enhance cardiopulmonary function

The high-intensity phase of heart rate in the 80% maximum heart rate range can effectively improve the heart's pumping capacity and lung capacity. As aerobic endurance increases, the body naturally increases the proportion of fat oxidation during the low-intensity phase. Beginners can start with a 1:2 intensity duration ratio and gradually transition to a 1:1 ratio.

III. Breakthrough Platform Period

When the body adapts to running at a fixed pace, interval running breaks metabolic balance through intensity changes. The accumulation of lactate during the high-intensity stage stimulates the secretion of growth hormone, which has the function of breaking down fat. It is recommended to insert 4-6 sets of 30 second sprints during regular uniform running.

4. Optimize calorie consumption

Intermittent running consumes more calories per unit time than uniform running, and the high-intensity stage will prioritize the consumption of carbohydrates. Within 24 hours after exercise, the body continues to burn fat to restore glycogen reserves, and this afterburning effect can increase total calorie expenditure.

Fifth, promoting sustained energy consumption

Intermittent running requires more energy to repair micro damage to muscle fibers, and this repair process can last for 48 hours. The increase in body temperature and basal metabolic rate after exercise is also greater than that of running at a constant speed, and the proportion of fat supply during rest will significantly increase. Before doing interval running, it is necessary to fully warm up to avoid injury. In the initial stage, you can choose to run on a slope or change speed as a transition. supplementing with high-quality protein and complex carbohydrates after running can help with muscle recovery. It is recommended to combine interval running with strength training to maintain muscle mass and improve basal metabolic rate. For those with a larger weight base, they can first lose weight through low impact aerobic exercises such as swimming and elliptical exercise, and then gradually add interval running training. After each training session, pay attention to monitoring the resting heart rate. If it continues to be high, adjust the training intensity.