Which is more effective for weight loss, ultra slow jogging or slow jogging

The weight loss effect of ultra slow jogging and slow jogging needs to be comprehensively judged based on the intensity of exercise and individual physical condition. Ultra slow jogging is more suitable for people with weak foundations or sensitive joints, and slow jogging has a higher effect on improving cardiovascular function and calorie consumption efficiency.

Ultra slow jogging maintains long-term exercise at an extremely low pace, with heart rate controlled at 50% -60% of maximum heart rate, mainly relying on fat for energy supply. Its advantage lies in the low risk of sports injuries, which can last for more than an hour, making it suitable for people with a large weight base, middle-aged and elderly people, or those in the postpartum recovery period. But the calorie consumption per unit time is about 70% of jogging, and the efficiency gap needs to be compensated for by extending the exercise duration. Suggest combining interval training, such as inserting 1 minute of brisk walking every 10 minutes to improve metabolism. The jogging pace is usually 6-8 kilometers per hour, with a heart rate of 60% -70% of the maximum heart rate, which can simultaneously activate the aerobic and anaerobic metabolic systems. Within the same amount of time, it consumes 30% more calories than ultra slow jogging, and the effect of excessive oxygen consumption after exercise is more significant. But the impact on the knee joint is significant, and it is recommended to control the duration of continuous exercise within 40 minutes. individuals with a weight exceeding 20% of the standard value or with meniscus injury should use caution and may opt for low impact aerobic devices such as elliptical machines instead. Regardless of the method chosen, it is recommended to exercise 4-5 times a week and combine resistance training with a diet that maintains a daily calorie deficit of 300-500 calories. Overweight individuals should transition from ultra slow jogging to slow jogging, and do dynamic stretching and fascial relaxation before and after exercise. Regularly adjusting exercise patterns can avoid plateau periods, such as changing two slow jogging sessions to one ultra slow jogging session and one high-intensity interval training session. For those with a body fat percentage exceeding 28%, priority should be given to controlling dietary calories, and during the early stages of exercise, slow jogging should be the main way to avoid injury.