To reduce fat, you must accurately measure your heart rate. The formula of heart rate is: 220- 15 (age) =205. This is your highest heart rate. The heart rate of fat loss should be controlled at 65%-75% of the maximum heart rate, that is, your heart rate during running should be controlled within the range of 135- 155 within one minute. Do aerobic exercise 3-4 times a week and run for 35 minutes each time. Don't care too much about speed, just suit your heart rate. With the improvement of your cardiopulmonary function, your aerobic capacity will naturally be strengthened, and the speed will definitely need to be accelerated.

Not all aerobic exercises burn fat. At first, energy was obtained from glycogen, which is the simplest and most convenient way. 15-20 minutes later, the glycogen level drops a lot, and then the body begins to use fat to get the energy needed for exercise in a complicated and time-consuming way. This is also the reason why aerobic exercise takes a long time to lose weight.

First of all, the amount of heat burned by the human body is sequential. The first intake is sugar (carbohydrate), and the main source is staple food such as rice and flour. After these are consumed, the body begins to call for spare resources, and then it begins to consume fat.

So long-term aerobic exercise is an effective means to reduce fat. How long will it take? Most of the materials are written in 20 minutes to 40 minutes or even longer. Generally speaking, you'd better run for about half an hour In other words, the duration of aerobic exercise is the key to reducing fat. Of course, keep a certain intensity of exercise (that is, heart rate), otherwise it will become a walk.