This speed arrangement is also more in line with the physical strength and structure of the human body. The speed mentioned above is the speed when jogging at a constant speed, but now we can generally choose to run at a variable speed in order to lose fat faster and more effectively. Variable speed running is actually divided into several stages. First, we need to warm up with a brisk walk for 8 minutes, and then start running at a variable speed. Variable speed running means changing speed every minute. In one minute, the first 30 seconds are 7.5 km/h, the middle 20 seconds are1/km/h, and the last 10 seconds is the fastest14 km/h. This kind of variable speed running has a very good fat burning effect. Stretch after running, regardless of variable speed or uniform speed. We'd better stretch our limbs after running. During running, people's muscle layer will react and produce a lot of lactic acid. Stretching is beneficial to lactic acid metabolism and prevents lactic acid accumulation from causing muscle soreness. After running, the whole body is still in a "burning" state. At this time, stretching your limbs is the most conducive to shaping.