Generally speaking, interval running is a training method for some long-distance runners to run faster. Ordinary runners can run intermittently, but they will be very tired at first. Intermittent running can also train cardiopulmonary function, which can improve the maximum oxygen uptake of runners, which is of course good for reducing fat, but if the maximum heart rate is not reached, the training effect will be greatly reduced. In fact, jogging for more than half an hour can still reduce fat very well. The longer the time, the better the effect of reducing fat, but there is a premise that the heart rate of reducing fat must be reached. It is best to jog for a long time, and the heart rate 140 or so. Generally, it is better to run for a period of time every other day, so that all joints can recover. This requirement varies from person to person. Some people run every day, but some people will hurt their joints if they walk too much. It depends on the individual's muscle strength, and muscle is the best function to protect each joint.