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1, The duration should be sufficient. When your body engages in aerobic exercise, it initially consumes glycogen. Only after the glycogen is largely depleted does fat burning increase. Depending on individual fitness levels, this typically takes about 20 to 30 minutes. Therefore, you should run aerobically for at least 30 minutes, ideally around 40 minutes, in order to achieve effective fat loss. Sina Leju, f, X6 Q" b7 g* x
2, Remember not to stop at all in the beginning, even if you have to pause for a red light, keep jogging in place. Once you stop, your body immediately starts replenishing glycogen, which means your efficiency drops again.
The best time is early morning. Right after waking up, your body has a naturally low level of glycogen, so fat burning will start sooner. Alternatively, schedule it after anaerobic training (i.e., strength training like at the gym), as heavy anaerobic workouts also deplete your glycogen stores. 5 J: [) ]$ A$ L
4, Maintain a suitable speed. If you’re running outdoors and don’t have a heart rate monitor, a simple method is to run until you’re sweating and slightly out of breath, but can still talk to others. You don’t need to push yourself to the point of gasping for air—that might greatly improve your cardiovascular capacity, but may not necessarily burn more fat. Sina Leju Forum  r( N- g; b: c
5, For weight loss, run one hour after dinner, and don’t eat too much for dinner.
6, Exercise must be combined with diet control. While exercise burns calories, relying solely on exercise for weight loss is not very effective. Studies show that even playing tennis for several hours a day won’t prevent weight loss progress from being undone by drinking just one or two sweet drinks or eating a few Western pastries. Therefore, to achieve lasting weight loss results, in addition to exercising, you should also manage your diet properly. Sina Leju1 N/ E; X$ n, w* R
7, Remember to combine with strength training. If you’re using gym equipment, it’s best to alternate days—run one day, do strength training the next, or do strength training and then run immediately afterward. Avoid doing strength training after running.
8, If you do proper stretching before running, and keep a moderate pace that allows you to breathe smoothly and talk, your body shape will only get better the more you run. Aerobic exercise burns fat, while anaerobic exercise burns sugar. If you’re running so hard that you’re panting, you’ll build muscle. But if you can still talk while running, it’s aerobic exercise—and you won’t gain muscle.