Theoretically, any exercise can reduce fat, but the effect is different. Exercise and fitness will definitely vary from person to person. Jogging for 50 minutes and 5 kilometers every day can really reduce fat, but the efficiency is definitely not the highest. 10 pace, such exercise intensity, not only is it difficult for most normal people to consume more energy, but also is not conducive to improving the basal metabolic rate. Jogging for 50 minutes and 5 kilometers every day can reduce fat? If the purpose of exercise is to reduce fat, you can choose the corresponding optimal exercise heart rate interval according to the following figure. Choose 60%-80% of the maximum heart rate (MHR) as the target heart rate zone, and ensure that most of the training time and heart rate are within this range, and the effect will be better.

Generally speaking, when the exercise center rate reaches 60%-80% of the maximum heart rate, the efficiency of burning fat is relatively high. When the heart rate reaches 80% of the maximum heart rate during exercise, the basal metabolic rate of human body can be significantly improved in a period of time. Basal metabolic rate (BMR) refers to the energy metabolic rate of the human body when it is awake and extremely quiet, which is not affected by muscle activity, environmental temperature, food and mental stress. HIIT aerobic exercise (high-intensity interval training method): Can jogging for 5 kilometers every day really make you thin? HIIT aerobic exercise stands for high-intensity interval training. Its time is relatively short, and it aims to burn as much heat as possible through the combination of high-intensity interval and leisure interval. The disadvantage is that the calories consumed are mainly carbohydrates rather than fat, because of the high intensity of use. It may be difficult to keep up because of the high intensity interval. So, how to run 5 kilometers? If you run 5 kilometers, run 5 kilometers at the speed of 10- 12 on the treadmill, or take a quick rest for 2 kilometers and then run again. This is high-intensity interval training. The calories burned are mainly carbohydrates, not fat. Fat reduction can't have a synergistic effect.

The biggest feature of human body in high-intensity interval training is that the heart beats rapidly in a short time, which greatly increases the cardiopulmonary function and perspires quickly in a short time. 30-60 minutes of low-intensity exercise: for example, swimming for more than 30 minutes. Jogging for more than 30 minutes and so on. The most important thing about long-term low-intensity exercise is that the main source of fuel is fat. Because of its low intensity, the body can use fat as energy. Not only carbohydrates will burn, but also fats will burn. The main disadvantage is that it may be boring because it takes a long time. If you run 5 kilometers continuously, for example, on a treadmill at a speed of 6-7.5 for 45-60 minutes, you can supplement fat.

The biggest feature of long-term low-intensity exercise is that the heartbeat is stable, sweat will not flow out quickly in a short time, and the whole body will be hot after running. Katherine Westoni, a kinematics expert at the University of Teesside, said at PLOS University that HIIT (High Intensity Interval Training) has no effect on weight loss. The main reason is that you can't burn enough heat to provide energy in a short period of exercise. But this exercise is good for two health indicators, one of which is cardiopulmonary endurance. Many meta-analyses show that HIIT can significantly improve the maximum oxygen uptake compared with other exercise methods. Because of this, athletes have used this method for a long time.