Simply put, we can judge whether exercise is effective by whether the exercise heart rate is within the range of fat burning exercise heart rate. (Calculation of heart rate during fat burning exercise). When the exercise heart rate reaches the range of fat burning exercise heart rate for more than 20 minutes, you can burn fat directly.
The speed of running to lose weight depends on the specific situation of running, as well as personal physique, which cannot be generalized.
Generally speaking, if you keep jogging for 30 minutes every time, 4 to 5 times a week, and eat regularly, 1 to 2 weeks will see weight loss. However, if there is no good persistence, or poor diet coordination, such as frequent emotional eating or overeating, it will also have a great impact. Therefore, the effect of running to lose weight can only be seen according to the overall implementation.
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The stronger the drug effect, the greater the side effects, the greater the exercise intensity and the higher the probability of injury. When the exercise intensity continues to exceed the maximum exercise heart rate, not to mention the probability of muscle ligament joint injury, even the probability of sudden death will increase greatly.
Therefore, we must first know our maximum exercise heart rate, and then adopt different heart rates according to different exercise purposes.
Maximum exercise heart rate, simple method is 220- age. If you think this data is not accurate enough, you can bring a heart rate meter, fully warm up and run around the innermost track of the standard playground for 4 laps, that is, 1600 meters, and run with all your strength. You can use this average heart rate as your maximum exercise heart rate.
References:
Jogging (Aerobic Exercise)-Baidu Encyclopedia