In principle, as long as you exercise, you will consume energy, so any exercise can achieve the goal of losing weight and fat as long as it is arranged reasonably.

Let me first popularize the principle of fat reduction. When a person's diet and exercise are stable for a long time, his weight is also stable, and his energy consumption is equal to his energy intake. The purpose of fat reduction is to reduce the body fat rate, and to consume body fat and muscle at the same time by creating an energy gap.

In terms of energy intake, it is to control diet. In energy consumption, it is to increase exercise. Generally, the most effective way to reduce fat is to control diet and increase exercise.

Besides running, what exercise you choose mainly depends on your physical condition and environmental conditions.

For friends with heavy weight, it is generally recommended to choose sports that have little influence on joints. For example, swimming and elliptical machine have no sudden stop, steering and other actions that have great influence on joints during exercise, which is especially suitable for people who lose weight and gain weight. Elliptical machines can be found in larger chain gyms, as shown in the following figure:

For friends with weak cardiopulmonary ability, aerobic training is recommended to reduce fat. Swimming, elliptical machine, rowing machine, walking, etc. mentioned above can all do aerobic training as long as the exercise intensity is well controlled. Generally, the heart rate is controlled between 120 ~ 140, and the goal of cardiopulmonary training can be achieved in more than 20 minutes.

Start jogging at 3 1 year-old. After jogging for 3 months, I switched to strength training. A year later, my heart rate dropped from 76 beats/min to 62 beats/min. Therefore, even after the age of 30, people's cardiopulmonary ability can be improved through training.

For friends with relatively symmetrical figure and good cardiopulmonary ability, you have more choices. You can choose aerobic training or anaerobic training (strength training).

Aerobic training for more than 20 minutes can train people's cardiopulmonary ability, but the burning of fat stops immediately after exercise.

After anaerobic training, you will continue to consume body fat because you need to repair muscles. However, the threshold of anaerobic training is relatively high, and there is a risk of injury if the movements are not standardized.

The above is my little experience. If you like it, please give me your praise and attention.

You can also search my official WeChat account: Yu Ruoyun.