There are two key points to lose weight by aerobic exercise, one is heart rate, and the other is time. There is no speed, so don't care if your speed is fast enough.

First, the heart rate should be controlled between 120- 140 and not more than 140. Exercise with a heart rate greater than 140 is no longer aerobic exercise, but energy is supplied by glycolysis, not fat decomposition, so you can't lose weight directly. Of course, it may also be because muscle development improves basal metabolism, and some indirectly consume fat. I'd rather have a low heart rate than a high one.

Second, the time should be more than 30 minutes. The body consumes fat not from the moment you start exercising. Aerobic exercise takes about 20 minutes to activate the enzyme that breaks down fat, and then this enzyme will use the fat stored in the body to provide power for your ongoing aerobic exercise. So the first 20 minutes are actually just warm-up and preparation. In addition, you can't rest too long between two sports. It is best to continue aerobic exercise 1 hour or more.

Burning 1KG fat requires 7000 calories. You can take it yourself.

Jogging 1 hour consumes about 600-700 calories. So it takes about 10 hour to lose 1KG of fat.

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