Treadmill Jogging

 

Many people think that the faster you run, the faster you lose weight, but in fact, it is the opposite.

 

High-intensity running (such as sprinting) mainly consumes glycogen, while medium-to-low-intensity jogging (heart rate controlled at 60%-70% of the maximum heart rate) is the best fat burning range.

 

Suggestions:

 

• Beginners: Use a speed that is "easy to talk" (about 6-7 kilometers per hour).

• Advanced runners: Try "interval running" (such as alternating between 1 minute of fast running and 2 minutes of jogging).

 

This can not only ensure efficient fat burning, but also avoid excessive fatigue, making running more sustainable.

 

Many people find that their weight has not changed or even increased after running for 1-2 weeks. This is normal.

 

Reasons include:

 

• Muscle growth: Running stimulates muscle micro-damage and repair, leading to water retention and increased muscle mass.

• Fat loss, but delayed weight change: Body fat loss may be masked by muscle or water changes.

 

Suggestions: Don't just look at weight, measuring waist circumference and body fat percentage is more accurate. Stick to it for at least 4-6 weeks, your body will gradually adapt, and the fat burning effect will be apparent.

 

Running is an efficient fat burning exercise, but weight loss requires a greater amount of exercise than health maintenance.

 

•Run 5 times a week, more than 40 minutes each time, to maximize fat consumption.

•It is not that fat burning starts after 40 minutes, but that the fat energy supply ratio is higher after 40 minutes.

•Jogging is more conducive to fat loss than jogging, and keep a "talking" pace.

•You may not lose weight in the early stage of weight loss, and you will see obvious changes after 4-6 weeks.

 

Remember, there is no shortcut to weight loss, only scientific methods + persistent efforts can get you an ideal body.