1. Generally speaking, to lose weight, you should run first, then use equipment, run aerobic exercise to reduce fat, and use equipment anaerobic exercise to shape. The two complement each other. Running belongs to aerobic exercise. Aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or upper intensity (60% to 80% of the maximum heart rate).

2. Exercise for 30 minutes before you can consume fat. Usually warm up by walking or jogging on the treadmill (don't grow muscles in your calves) 15~20 minutes.