How long does it take to see results from running?

People nowadays seem to be more and more eager for quick success and instant benefits. Everyone hopes that their efforts and rewards will be immediate. However, running to lose weight and keep fit is a long-term accumulation process. How long does it take for running to be effective? I believe everyone has thought about this question. So let us discuss this issue together today.

How quickly running works to lose weight depends on the specific circumstances of running and one's personal constitution, and cannot be generalized.

Generally speaking, if you jog for 30 minutes each time, 4-5 times a week, and eat regularly, you will see weight loss in 1-2 weeks. However, if you don’t stick to it or don’t cooperate well with your diet, such as frequent emotional eating or binge eating, it will also have a great impact.

Therefore, the effect of running for weight loss can only be seen based on the overall implementation situation.

The jogging speed is controlled within 7~12km/hr, which is considered a medium to low intensity exercise and is more conducive to weight loss. But everyone's physique is different, so the speed should be set according to your actual situation.

Simply put, we can judge whether the exercise is effective by whether the exercise heart rate is within the fat-burning exercise heart rate. (Fat burning exercise heart rate calculation). The exercise heart rate must reach the fat-burning exercise heart rate range for more than 20 minutes to directly burn fat.

The average person needs 150 minutes of exercise per week. On average, running for more than 20 minutes a day will be very beneficial to the body.

How long is the most appropriate to run depends mainly on the purpose of exercise:

Regularly running for more than 20 minutes can improve the health of the cardiovascular system; if the goal is to lose weight, you need to jog for more than 40 minutes, because fat energy supply generally begins after 20 minutes. You can run about 4 to 5 times a week.

If you can't last 40 minutes, you can take a brisk walk in between. If 40 minutes is too easy, you can do high-intensity aerobic interval training. The weight loss effect of 20 minutes of high-intensity aerobic interval exercise is equivalent to 40 minutes of traditional aerobic exercise (such as jogging).

In fact, how long running takes to be effective depends on each person's physical condition and actual situation. For people who are too obese, just a little exercise for a period of time will show obvious weight loss results. For those who are relatively slim, the changes may be relatively subtle and difficult to detect. However, God rewards hard work and you must never give up easily.