Anyone who is used to doing aerobic exercise knows that "aerobic exercise" must last for more than 20 minutes to be effective. But why "20 minutes"? A well-known Japanese fitness coach explained that the energy of the human body comes from fat and carbohydrates. At the beginning of exercise, you will consume a lot of carbohydrates first, and then burn fat slowly, and "20 minutes" is the time when the body turns to burn a lot of fat.

In addition, when doing aerobic exercise, it is not time but "load" that affects fat burning. Heavy load aerobic exercise (panting) mainly consumes sugar, while light load aerobic exercise (slightly speeding up breathing and talking to others) consumes fat.

10 minutes of aerobic exercise can burn fat.

It is suggested that as long as you do 10 minutes of aerobic exercise, you can achieve the effect of burning fat. Even after 5 minutes of exercise, you can still achieve the effect of 10 minutes of exercise after taking a break and exercising for 5 minutes.

As for what type of aerobic exercise can reduce fat? Nakano, a famous Japanese fitness coach? James. Xiu proposed in the book "The Lower Body Determines Your Later Life" that high-performance aerobic exercise is a "quick walking method". As long as you change the walking posture slightly, you can achieve a more effective oil throwing effect than running.

7 ~ 8 kilometers per hour is the easiest running speed.

Why "walk" instead of "run"? The original speed limit between "walking" and "running" is 8 kilometers per hour. Take the treadmill as an example. If you start from 5 kilometers per hour and slowly increase the speed, there is no problem at first, but when the speed exceeds 7 kilometers at that time, you will find that this is the limit of walking and it is relatively easy to run.

Whenever a novice jogger asks me how fast I run, my answer is "7-8 kilometers per hour". Although everyone's situation is different, it is basically the most unburdened and relaxed running speed for the human body.

Brisk walking consumes more calories than running.

"7 kilometers per hour" is the limit of the average person's walking speed, and it is the most enjoyable running speed with the least burden on the human body. But, strangely, if you run at this speed, you will reduce your calorie consumption. In other words, under the premise of "7 kilometers per hour", "walking" can consume more calories than "running".

Go for a "quick walk", step straight back and keep a little breathing speed. In this way, even without running, you can achieve the same effect as aerobic exercise such as jogging, and even consume more calories than running!