It's not just a question of how long you run, but you should pay attention to the following three points: 1. Exercise time: Exercise for at least 40 minutes at a time, generally 50 minutes, at least 3 times a week. 2. Exercise intensity: Only exercise that meets the intensity requirements can consume fat. The intensity is usually controlled by the exercise heart rate, which should be kept at 1 15-65438. Below 1 15, due to insufficient oxygen intake, the fat burning effect is not good, and above 130, it is easy to feel tired and difficult to persist. Stress is in continuous rhythm, and the effect of running and stopping is not good. I hope it can help you conditionally change the secret of fitness and weight loss for 3 to 5 hours in summer: 1. Swimming: In summer, nothing is more economical than swimming, and it kills two birds with one stone. It's so hot that it feels great to jump into the water. The data shows that the thermal conductivity of water is 26 times that of air. If heat dissipation in water at the same temperature is more than 20 times faster than in air, it will effectively consume people's heat. The test shows that swimming in water 100 meters consumes heat energy 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. In addition, "due to the action of water waves, the human epidermis is constantly rubbed, so that the skin is relaxed and rested, so the skin of people who swim often is smooth and soft." "Snatching grass and beating rabbits" is an unexpected gain. Xiao Xue recommended: the secret of swimming to lose weight. 2. Mountain climbing: The effect of mountain climbing in summer is remarkable. The city is sunny and sweltering. Go to the suburbs, where the temperature is at least two degrees lower, plus rich vegetation, fresh air, and the mood becomes very happy. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. Experts say that "the best way to lose weight is aerobic exercise, and mountain climbing is the best aerobic exercise". Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that exercise has achieved the purpose of burning fat. Third, walking: friends who are too lazy to move in hot weather can go for a walk, don't walk along the road, and go to the park because of the serious automobile exhaust pollution. Find someone with water and trees, and the tickets are not that expensive. I often go to yuyuantan park, and the ticket is only two yuan. There are various sports and fitness programs here, which are suitable for all kinds of people: sword dancing, gun dancing, playing Tai Ji Chuan and Mulan fan dancing; Dance folk dances here and ballroom dances there. Singing left and right is better than sleeping in at home. Other auxiliary measures to lose weight include: eating more fruits and vegetables and eating less staple food and sweets. However, having said that, the most important thing is "persistence". Sister Ziyi said, "I thank my family for sending me to learn dance since I was a child." That kind of high-intensity physical exercise can especially temper people's willpower. "This is one of the secrets. Hello, you should exercise for more than 45 minutes every day during your weight loss. Science shows that the intensity of exercise must be kept at a low level-up to 60%. Keeping the intensity of exercise at this level can burn more fat. While exercising to lose weight, we must control our diet reasonably, formulate healthy dietary rules, eat less fried food and eat more fruits and vegetables. Reduce the intake of high-calorie food, try to eat lightly and control appetite. 30 minutes and two hours.