Studies have proved that only when the exercise lasts for more than 40 minutes can the body fat be mobilized to supply energy with glycogen. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. If the exercise is less than 40 minutes, the fat consumption is not obvious regardless of the intensity.

Appropriate changes in movements within the guaranteed exercise time can also prevent local fatigue, increase calorie consumption and achieve good results.

Running is aerobic exercise, so remember not to exercise too hard. In order to achieve good results, the heart rate should be raised to the highest and lowest safe heart rate range during exercise. If the heart rate does not reach the minimum heart rate, it means that the amount of exercise is too small and the intensity of exercise is not enough, which needs to be increased and improved; If the maximum heart rate is exceeded, the exercise intensity is too high and needs to be reduced.

The calculation formula is:

Minimum heart rate = safe heart rate × 60%;

Maximum heart rate = safe heart rate × 90%;

Safe heart rate = 220- age.

For friends who exercise, it is enough to be close to the lowest heart rate during exercise. Such exercise intensity can not only achieve the goal of losing weight, but also play a good role in enhancing the functions of cardiovascular system and respiratory system.

I wish you health:)