It is not effective to keep walking and jogging for 4 kilometers every day to lose weight. The average person runs 4 kilometers in less than 30 minutes, but if you want to lose weight, you'd better jog for more than 40 minutes and run about 3 to 5 times a week.

Jogging for 40 minutes requires aerobic exercise. Aerobic exercise is defined as heart rate 1 10- 140. As far as breathing is concerned, you don't have to breathe. Aerobic exercise time is also increased by a few minutes per week, so as to maintain strength. If you can't keep jogging for 40 minutes, you can walk for a while.