In other words, after you run for 30 minutes, the fat will continue to burn. It usually doesn't take long to lose weight. 30 minutes is enough to achieve the effect of reducing fat. Of course, the premise of this weight loss is that you control the fat content of the food you eat every day. When you consume almost all carbohydrates, you start to consume fat. This is why aerobic exercise should last longer.
Because carbohydrates, as the source of human energy, are easier to burn than fat, and the human body will choose the best, so it doesn't consume much fat in the early stage of exercise. When you lose weight (about 70kg or more), it is recommended to walk for 30-60 minutes in the early stage, which is better than running. You can use the equipment. If you are a girl, fun run may not be safe. You can use an elliptical machine if you can, but you need to be in the right posture, otherwise it will hurt your knees more than running.
Efficient fat reduction may require more anaerobic exercise, please refer to hiit. As for the problem of thick legs, there is generally no need to worry. Thick legs = it is difficult to gain muscle. Muscle training is a technical activity, which requires not only exercise but also eating together. Long-distance running to cultivate one's self (shape) has been running for nine years. I have never seen long-distance running with thick legs in track and field teams, clubs or competitions. The more you run, the more stylish you are. Look at the long-distance race. The athletes are all slender.