1, the general speed is about 7km/h, and it takes about 45 minutes to run, because aerobic usually takes 45 minutes to be effective.

2. Keep the speed at 7.5~8km/h, run for 20 minutes, walk at 6km/h for 5 minutes, and then run for 20 minutes.

3. The speed is above 10km/h, and run for about 10min.

The above three methods achieve the same effect, and the key is whether you can bear it or not. I'm usually the first. Jogging can beautify the thigh lines. .

In addition, don't run flat, it is best to have a slope, and the slope should not be too big. 1-2 is enough.