Do you know how long you need to run to achieve weight loss results?

Running can be divided into morning running and evening running. Generally, some people choose to run in the morning to breathe some fresh air and exercise to have a good mood for the day. For those who run at night, one is to exercise the body, and the other is to lose weight. Running a few thousand meters at night will quickly move the fat in the body to achieve the effect of weight loss. In addition, exercising at night can be good for sleep quality.

1. 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 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.

2. In order to use the aerobic energy supply system to supply energy to the body during exercise, the following conditions must be met:

3. (1) Exercise for at least 20 minutes each time. (2) Exercise intensity should be maintained at around 75% of your maximum exercise intensity. (3) The exercise needs to be continuous and uninterrupted.

4. 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?

5. 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.

6. The second method is to determine the 75% intensity through self-feeling. 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.

Everyone knows how long running is the most effective way to lose weight. Because there is basically not much time to go out for running, many people choose to run on a treadmill in the gym. But I still recommend that you go running outdoors more often. I think it will make you feel better than running in the gym.