How long does it take to run to lose weight?

Nowadays, many people pay attention to health issues and everyone starts to exercise. Jogging is a common exercise and fitness method. Since jogging consumes a lot of energy and has no speed or distance requirements, it is simple and easy to do. However, many people doubt whether jogging can help lose weight, and those who believe in it don't know how long jogging should be done to lose weight. So how long does running take to be effective?

First of all, as to how long running can help you lose weight, we need to talk about the three major energy supply systems of the human body. The three major energy supply systems of the human body are the ATP-CP system, the CP (lactic acid) system and the aerobic energy supply system. Among these three energy supply systems, only the aerobic energy supply system consumes more fat to supply energy to the body.

However, in order to use the aerobic energy supply system to supply energy to the body during exercise, the following conditions must be met:

1. Exercise for at least 20 minutes each time.

2. Keep exercise intensity at around 75% of your maximum exercise intensity.

3. The exercise needs to be carried out continuously and uninterruptedly.

Meeting the above three points can consume more fat and achieve the effect of weight loss. So we have the answer to how long running is needed to achieve the effect of weight loss. The dieter needs to keep running continuously for at least 20 minutes.

The second question is about how fast you need to run on a treadmill to burn more fat. You can also refer to the second point of the aerobic energy supply system above. The exercise intensity should be kept at about 75% of your maximum exercise intensity. So how do we measure this 75% exercise intensity?

Here are two methods: The first method is to measure your own pulse rate per minute. The calculation formula is (220-age)*75%, which is the pulse rate that the practitioner needs to maintain during running. The runner can choose the appropriate speed based on this pulse rate.

The second method is to determine the 75% intensity through self-perception. The intensity when the runner feels between tired and not tired during the running process is 75%. Finally, here is a reference value for the running speed of men and women at 75% intensity. The running speed of men is controlled at 8 to 10 kilometers per hour, and the running speed of women is controlled at 6 to 8 kilometers per hour.

The above is the answer to how to lose weight by running. Do you all understand it? The editor believes that as long as you persist, you will definitely achieve the effect of losing weight. If you give up halfway and give up early, you will not achieve your desired goal. So everyone must persevere. Eat a balanced diet during running.