The longer you run, the more calories you burn. If you can't keep running for a long time, you might as well gradually increase your running time every other week.

Those women who lose weight successfully can usually persist in effective exercise for up to one hour, which is nearly 50- 100% more than the standard exercise time on weekdays. But this is a slow process, so don't increase your total mileage by more than 10% in a week.

Then gradually increase the speed every minute or close to one minute, accumulating five times (about 10 minute). As time goes by, extend the acceleration interval, or increase the speed every two minutes and keep jogging for one minute.

Heat means that when the change of system state comes from the destruction of thermal balance conditions, that is, from the temperature difference between the system and the outside world, we say that there is thermal interaction between the system and the outside world. As a result, energy is transferred from a high-temperature object to a low-temperature object, and the transferred energy is called heat.

Heat and work are two different forms of energy transfer with the change of system state, and they are the measures of different forms of energy transfer. They are all related to the intermediate process of state change, so they are not functions of system state.

Reference: Baidu Encyclopedia "Heat"