When doing aerobic exercise, the human body needs calories, and the first thing it consumes is glycogen (carbohydrates are stored in the liver in the form of liver sugar) and fat. When glycogen is exhausted, it will start to increase fat decomposition and consumption, which will take about 20 to 30 minutes depending on the physique (for well-trained long-distance runners, this stage will be shortened).
Therefore, aerobic running must take more than 30 minutes, generally 40 to 60 minutes to achieve the purpose of effective fat reduction. And remember, when you start running, don't stop halfway. Even if you stop at the traffic lights, you should jog in place, because as soon as you stop, your body will start to replenish glycogen, which means that your fat-reducing efficiency is reduced.
For the purpose of reducing fat, the best time is early morning or after anaerobic training. When I first got up, the glycogen in my body was the lowest in a day, so the time to burn fat would be advanced; Moreover, heavy-weight anaerobic training will also consume glycogen, making fat loss more efficient (which is why women should also do weight training, a little muscle to look good? )