How long will jogging have the effect of fat loss, this is many sports enthusiasts who want to use running to lose excess fat want to know the problem, then first we understand the order of the body's energy consumption, there is blood glucose in the blood, hepatic glycogen in the liver, myo-glycogen in the muscles, and the fat layer under the skin. In the case of ensuring smooth breathing and adequate oxygen supply, low-intensity prolonged exercise will first consume blood glucose, to be depleted when the blood glucose, hepatic glycogen and myo-glycogen decomposition, into the blood to continue to supply energy, to be glycogen depleted, fat began to decompose for energy, this is the beginning of the weight loss stage, you will feel the heat around the body, the skin is slightly itchy, slight sweating. Jogging at the same time to pay attention to changes in heart rate, heart rate (MHR / for 220 - your age) of 60% - 75%. That is to say, for example, a 30-year-old friend, the maximum heart rate of 220-30 = 190. then 190 × 60% = 114 ~ 190 × 75% = 145, that is, the heart rate to maintain the exercise at 114 ~ 145 or so to be effective and safe. No matter what exercise should be gradual, sustained exercise time can reflect the conditions of muscular endurance, and the improvement of endurance is impossible to achieve through one or two exercises, of course, exercise time is too short can not achieve the purpose of weight loss, because only the organism will be oxidation of lipoic acid produced by the energy consumption in order to further promote the decomposition of more fat. And ultimately achieve the purpose of weight loss.

More attention should be paid to the point of oxygen, oxygen is the key to aerobic exercise fat loss, in the exercise must ensure that enough oxygen intake, but this does not mean that in the process of exercise to maintain a deep breath can ensure that the amount of oxygen intake, because the amount of oxygen inhalation and inhalation of air does not correspond to the amount of constant.

Those who do not have a workout base can work out twice a week, leaving enough time for the organism to get enough rest to relieve fatigue. An effective aerobic workout has already begun to change the biochemical reactions in your body, adapting your body to the new metabolic rhythms in the time off, which can be increased after a period of time, depending on the situation.

To summarize, a duration of 40 minutes or more while jogging will be effective.

Stay tuned for more fitness knowledge!!!!

Stay tuned for more fitness knowledge!!!!

Stay tuned for more fitness knowledge!!!!

How long does it take to jog for fat loss to take effect? Well, first you have to run!

Aerobic exercise is currently recognized as an effective way to lose weight, and jogging is another exercise program that is easy for everyone to participate in. Many times it is thought that aerobic exercise should last for more than 30 minutes in order to be effective in weight loss, including jogging. In fact, the moment you lift your legs and run, the fat has already begun to supply energy! It's just that the percentage of consumption and the amount consumed falls short of weight loss needs. Because the body's energy supply system, aerobic metabolism is the basic mode of energy supply, sugar, fat, protein are all involved, just will be depending on the body consumption, the proportion is different. In quiet times, fat and sugar function in basically the same proportion, protein is only a small amount of participation.

After exercise, the ratio of energy supply of these three substances begins to change significantly, including the body's most direct energy substance - ATP (adenosine triphosphate) and phosphocreatine, are also mobilized in large quantities to participate in the energy supply of exercise. Typically, in the first few seconds of exercise, the major ATP and phosphocreatine are mobilized first to supply muscle activity, while both anaerobic fermentation of sugars and aerobic exercise are also involved. As exercise continues, the body then adjusts the pattern of supply to meet the energy needs of the exercise process. Generally speaking, for short-time, high-intensity exercise, the percentage of catabolic supply of sugar is higher, and fat is relatively low, but the overall consumption per unit of time of exercise is higher, and ultimately fat is effectively broken down; whereas for long-time, low-intensity exercise, the percentage of catabolic supply of fat is higher, but the overall consumption per unit of time is lower, and the total consumption of fat is also lower. Therefore, under the same exercise time, the total consumption of high-intensity exercise to be greater, the consumption of fat is naturally greater, the weight loss effect is good.

We can judge the approximate proportion of fat consumption during running by some small sensations: it is easy to talk during running, and breathing is only slightly accelerated, then the intensity of running at this time is low, and fat consumption accounts for most of the total energy consumption, which is more than 60%; when breathing is obviously accelerated during running, and breathing is slightly gasped, but it is still possible to talk to people around us with a complete sentence, then the intensity of running has reached the medium intensity. Medium intensity, at this time the proportion of fat consumption will be reduced, about 50%; when running obvious gasping, with the people around you can not complete a sentence, it has reached a large intensity, at this time the proportion of fat consumption will be further reduced, or even to 20% below; when you sprint, basically is the limit of intensity, at this time the consumption of fat is almost negligible.

After exercise, the body continues to maintain a high level of aerobic metabolism for the next period of time in order to recover from the exertion during exercise, for the body to restore the necessary energy reserves. Expenditure at this time occurs primarily through the metabolism of fat - but when sugar is replenished immediately after exercise, then this replenishment of as much sugar as possible will be the first to be consumed without tapping into the reserves of fat! This is the post-consumption effect of exercise, and the more intense the exercise, the longer this consumption lasts, and the more energy is consumed overall.

So the use of jogging to reduce fat, you can use two ways: one is to keep a low speed, long time running, directly through the movement to consume fat, at this time at least to adhere to the effect of more than 30 minutes to be obvious; the second is to run with medium or even on the upper side of the intensity to run, the use of running through the continuous consumption and overall consumption to achieve the effect of consuming excess fat, at this time running time can be less than 30 minutes. In addition, the first way does not stimulate the muscles much and will not lead to obvious thickening of the muscles; while the second way will stimulate the muscles more and cause a slight thickening of the muscles. We can choose the appropriate running intensity and running time according to our fitness needs and time arrangement to achieve the best fat loss effect.

(Some pictures are from the Internet. Please advise if you are offended)

There is no bigger rumor on the subject of running for fat loss than that you have to run for half an hour or 40 minutes or more to lose fat!

In order to rigorously prove that I'm not just blowing smoke up my ass, I'll follow up with a dry theory!

There are three basic energy supply systems in the human body.

Phosphagen Energy Supply System

glycolytic energy supply system

Aerobic oxidizing energy supply system

Phosphagen and glycolysis are anaerobic metabolism, and the aerobic metabolic system is mainly powered by carbohydrates and fats. Whereas the body ingests three nutrients carbohydrates, proteins, and fats, only carbohydrates are capable of metabolic energy production without oxygen. All three energy supply systems are carried out at specific times, and the extent to which each energy metabolism system works depends primarily on the intensity of the exercise and, to a lesser extent, on the duration of the exercise.

From the above table, it is easy to realize that when you jog for more than 3 minutes you have already been mainly aerobic energy supply. But aerobic energy can be supplied by fat or carbohydrates, there is a certain proportion of energy supply between the two, and the higher the intensity of exercise, the greater the proportion of carbohydrate energy supply.

The above table is only for energy supply when there is an exercise movement, if there is no additional exercise other than life-sustaining, then the body is also basically aerobic oxidative energy supply, and the proportion of fat energy supply is also particularly high, but the life-sustaining calories are only a part of the calorie intake of the body.

Then the question arises, some people think that I lie still is not more fat consumption? According to current scientific research, it is true that a very high percentage of energy is supplied by fat while sleeping, however! The total amount of energy supply needed to sleep is relatively low! For example, you lie down for 2 hours to consume 140 calories, 90% is fat energy supply, that is, fat to provide 126 calories, you swim for 2 hours to consume 3300 calories, 60% for fat energy supply, then the fat provides 1980 calories.

So in addition to caring about the ratio of carbohydrates to fat supply in our bodies, we also have to get our exercise exertion up to a certain level in order to have fat loss. That is to say if you have been running slowly, it is true that it is difficult to have a fat loss effect for 30 or 40 minutes. So it is not very recommended to run slowly all the time, the efficiency is too low, and it is too difficult to get results.

Here to talk about fat loss: We all know that whether it is fitness muscle building or fat loss, it is seven points to eat three points to practice.

First let's talk about food.When we take in fewer calories than we consume, a caloric deficit develops and we get thinner and conversely heavier. But fat loss can't be achieved by starvation, after all, it's too damaging to the body, and it's also unsustainable and prone to rebound. So how you choose your food is especially important!

Our daily food is absorbed by the body of various types of digestion and absorption of the speed of fast and slow, GI indicates the impact of food on the body's blood glucose elevation, glucose is the most easy to raise blood sugar, GI value of 100. most of the cereals and their products GI for 70 to 90 between the steamed buns, rice and noodles ranked in the top three. Potatoes and starches come next, usually with a GI of 65 to 75. Legumes are the best, with a GI of between 15 and 30. Typically high GI staples are easier to digest and absorb and tend to stimulate insulin secretion and promote fat formation. In the same full and not hungry state, low GI staples consume much smaller calories.

Similarly, if you want to reduce fat out of the effect, try not to eat sweets, do not drink drinks and alcohol. High-calorie fruit can not eat, fruit sugar than any other carbohydrates are easily converted to fat, and eating fruit is difficult to have a sense of satiety, eat eat the main food is very easy to eat calorie intake in excess, if you want to eat can be eaten before and after the exercise in moderation to eat some high-fiber low-sugar fruit.

Foods like peanuts and nuts have a low GI, but they contain super high calories, so they have a strong aftertaste and should not be eaten in excess.

In addition to drinking plenty of water, water is needed for the digestion and absorption of all kinds of food, as well as for the process of energy supply.

And finally, let's talk about sports :)

The best fat loss exercise schedule is usually anaerobic exercise to burn off carbohydrates in the body, followed by aerobic exercise to burn fat.

Anaerobic exercise is more recommended strength training, can effectively stimulate muscle growth, good-looking body necessarily need muscle support. Lower body fat ratio can also increase the basal metabolic rate, enhance physical fitness. The more common strength training are squatting, hard pulling and bench pressing as well as a variety of dumbbells.

There are also many kinds of aerobic exercise, which has high and low efficiency, the more efficient aerobic exercise is swimming, jumping rope, bobby jump and so on. Of course the effect of jogging is more general, because the complete burning of fat will produce a lot of water, that is, it will sweat very much, very few people run slowly can run a lot of sweat. So if you are running at turtle speed, then don't run, basically no effect.

If the physique is better, fat loss is more recommended HIIT exercise, don't look at HIIT exercise is very intense, but to muscle output per unit of time as a measure of the intensity of the exercise, HIIT or belong to the low-intensity exercise, so HIIT is by rapid glycolysis and aerobic respiration at the same time for energy. The aerobic part can directly make the fat burning, and a few minutes of intense anaerobic exercise will cause the body oxygen deficit phenomenon, oxygen deficit phenomenon can be in the HIIT rest intervals phase of fat burning for energy - commonly known as the exercise of the after-burn effect.

the reason whyUsually 20 minutes of HIIT training is more effective than running on a treadmill for an hour straight, the point is that the former achieve better results and save as much as forty minutes, this training method will allow you to exhaust 100% of your physical strength in 20 minutes, the specific method is 1 minute of uninterrupted high-intensity exercise, 20 seconds of rest. At least 6 circuits. One minute of high-intensity exercise can choose to jump rope, Bobbi jumps, open and close jumps, high leg lifts and so on.

The conclusion is that jogging also depends on how slow you are. If you run for an hour or two you do not sweat the intensity, it is basically very difficult to lose fat. If you can anaerobic aerobic exercise reasonable plan, jogging intensity is appropriate, basically open your legs within a few minutes you start to sweat a lot, burning fat.

Lastly, I wish you all the best of luck in losing fat and becoming leaner and stronger!

Merry Christmas to all!!!

For more on fitness and fat loss, follow A Little Jack of Fitness.

We often have the misconception that aerobic exercise, such as jogging, to run to more than 30 minutes before starting to burn fat, this is actually a misunderstanding, from the beginning of our movement in fact, there is burning fat in the energy for our body, just the proportion is not high, to 30-45 minutes or so to burn fat is in the body of the various energy supply system accounted for the proportion of the higher moment, this time to continue will be the most effective stage of fat loss. It is more accurate to say that fat burning is the most efficient phase of fat loss when it continues for about 30-45 minutes. There are three main energy supply systems in our body, ATP-CP, glycolysis and aerobic oxidation. First of all, ATP-CP, this is a form of energy that our body can directly utilize, does not require the participation of oxygen, and will not produce metabolic waste, any form of energy supply will eventually be converted into ATP to be utilized by the body, this form of energy supply is the most efficient, but the disadvantage is that the human body has a limited storage capacity and can only be maintained for a very short period of time, 1-5RM iron lifting, 100m sprinting and other sports generally this form of energy supply is dominated by the way. This form of energy supply is generally dominant in exercises such as 1-5RM weightlifting and 100m sprinting. Glycolysis is anaerobic fermentation of muscle glycogen in the body, also does not require the participation of oxygen, but will produce lactic acid, the advantages of the same rapid energy supply, but the duration of the same is not long, in the 400m and other sports, glycolysis is the dominant form of energy supply in the human body. Aerobic oxidation is the body fat in the full participation of oxygen, for the human body to supply energy in a way, we can understand that with the participation of oxygen than without oxygen energy supply is one step more, so his energy supply is slower, but its advantage is that it lasts for a long time, in jogging and cycling, as well as swimming are aerobic oxidation as the dominant mode of energy supply. These three major forms of energy supply in the human body are not independent of each other in an either/or relationship, but occur simultaneously in every activity of our body. They occur simultaneously in every activity of our body, but the proportion of each mode of energy supply is not the same in different states. And even within the same exercise session, the proportion of aerobic and anaerobic energy is actually dynamic. Generally speaking, at the beginning of the exercise, the proportion of anaerobic energy supply is higher, and as time grows, the further back the proportion of aerobic energy supply will be higher. In addition, even when only in anaerobic state, muscles in different parts of the body have different energy supply characteristics, for example, some muscles mainly use the lactate energy supply system, while others are mainly supplied by the ATP-CP system. In general, basically all exercises contain all three major energy supply systems, but the percentage of energy supply accounted for by each specific energy supply system in an exercise depends on the intensity and volume of the exercise. So jogging actually burns fat for energy supply right off the bat, but to burn fat for energy supply most efficiently, then 30-45 minutes at a maintained intensity is the most efficient time to do so.

As a person who lost thirty pounds through four or five months of jogging, I want to say that when you insist on jogging, you are already on the road to fat loss. Why in running, there is jogging this special term, it is very simple, each runner's physical condition, the purpose is not the same, but there is a same reason, not suitable for fast running, sounds nonsense, the reason is very simple: there is a high body weight, want to run, at first it is impossible to run fast, the physical conditions can not reach, joint pressure, just can make the body move through jogging to be able to do so, as for the time, there is nothing concrete. As for the time, there is no specific requirement. I just started to weigh more, running less than three kilometers to half an hour, sweating, to the body to adapt to the intensity of this, but also twenty minutes, and then the distance increased to five kilometers, running more than forty minutes, slowly adapt to, with the weight loss, and sometimes the state of the five kilometers only need twenty-six or seven minutes, the time is shorter, in fact, the intensity of the movement has become greater, the weight still continues to fall, so a variety of said half an hour and forty minutes, I do not know the basis of which hour and forty minutes, I do not know the basis of its data, I insisted on their own, I understand that want to lose fat, relying on the regular work and rest habits, healthy diet, as well as adhere to the determination not to give up, from three kilometers to five kilometers, and then eight kilometers to ten kilometers, do not focus on the time, the need is to continue to go beyond their own, and then look back, you will find yourself in the unconscious thin down, and love! Running, finally, I wish every dieter can be successful.

Hello, I'm happy to answer this question for you, I'm Ru Zhaolong, a Saipu Fitness Instructor.

With the improvement of our standard of living, our diet is more and more diversified, then followed by obesity. The so-called devil is one foot tall, Tao is ten feet tall, obesity, we will have a lot of ways to "solve" it, such as exercise, diet control, can be effective in controlling or reducing our weight. That we are more respected way is through the way of exercise to achieve the effect of fat loss.

Running is our popular favorite way to exercise, because it is relatively simple, free time, and the venue is not restricted. But many people know that running can lose weight, but it is not clear how we run in the end to lose weight, today we will talk about how to run to better lose weight.

ONE. How long does running take to lose weight?

First of all, before we talk about it, we must agree on one thing, the ultimate principle of weight loss is to exercise for the body's energy consumption, so that our body's consumption is greater than our energy intake, and from then on there is a deficit of energy, and the body breaks down the fat to replenish the energy, thus reducing our body fat.

It also means, then, that weight loss actually revolves around consumption, and the longer we run, the more we consume, and the more we consume, the faster the fat naturally falls off.

So how long does running take to lose weight? The answer is "as long as it takes." For example, if you run for 10 minutes, you burn a limited number of calories, so you lose fat slowly. If you run for 40 minutes, you burn more energy and lose fat faster.

Let's summarize, you can lose weight by running for any length of time, but the longer we run, the faster we lose fat.

II. How do you run to lose weight?

According to what I said above, in fact, we should be psychological themselves have the answer, in fact, how to run can lose weight. But the difference lies in running fast and slow, for example:

Xiaoming ran today and ran 5 kilometers in one hour. Xiaohong also ran today and ran 10 kilometers in one hour. Under the same time base, Xiaohong ran twice the distance than Xiaoming, which means that Xiaohong consumed twice as much as Xiaoming, and the fat loss effect is also twice as good.

To summarize, how to run can lose weight, but fast running than slow running in the same time under the same basis, the weight loss effect will be better. So we usually run in the running movement, we recommend that we alternate between slow and fast, which can be effective in fat loss, but also allows your body to adapt to different ways of supplying energy, so that you can lose weight and better strengthen your body at the same time.

Stay tuned for more fitness dry runs!

My friend, you have a very good question. I am not only a dietitian, I once lost 94 pounds of weight through exercise, weight loss reversal success. So I should have more right to speak, let me answer for you in detail below.

If you are trying to lose fat, choosing jogging is the right thing to do, provided that if you are not very heavy. Because if you are overweight, coming up to run may damage your knee joints. It is recommended that such fat people choose to walk or swim first to minimize joint damage. Then again, why can jogging reduce fat? Because the intensity of jogging is not very large, in the process of exercise can be smooth inhalation of oxygen, belongs to the aerobic exercise.

Then there is the principle of jogging fat loss, after the body inhaled oxygen, in the blood transported to the whole body, and fat fine running combined into carbon dioxide and water out of the body. This process is the process of aerobic exercise fat loss, so sweating after exercise is good. Then this conversion process takes 30 minutes to start, so if you want to jog, it is recommended that a one-time duration of not less than 30 minutes, 40-50 minutes is better. The intensity of the exercise is still good to be able to breathe smoothly and not tired after exercise. This is more conducive to fat loss, but also conducive to persistence, do you understand? Go for it! Wish you success in losing weight!

(Note: Pictures from the network, if any infringement, please contact to delete, thank you!)

Usually 40-60 minutes of aerobic jogging at a time will result in good fat loss.

Hello.Ink and White of Landscape.A runner, glad to answer your question.

Adhering to aerobic jogging can help us lose excess body fat, so as to achieve the purpose of reducing our weight. This kind of fat loss is also proven, many people through aerobic jogging thin back to the former self.

We won't go into that again, but let's talk about this concern of yours today: the

How long to jog aerobically each time to achieve better fat loss.

Aerobic jogging for 40 to 60 minutes at a time will be able to help you achieve better fat loss.

Why?

Warm-up run phase.

In the first 15-20 minutes of your every jog there will be a warm-up run phase. Whether you are a running god or a newbie, there is no getting around the warm-up phase, it's just that some people have a slightly shorter period of time.

During the warm-up run phase, your body is being slowly activated, the motor system is gradually mobilized, and the body comes from a state of rest to a state of movement.

During this time, your heart rate will not stabilize within the aerobic heart rate zone, it will go up and down. The aerobic heart rate zone is your fat loss heart rate zone, and it's the heart rate that stays within this zone that gets a lot of fat burned.

It is important to generalize here: the aerobic heart rate zone is between 60% and 80% of your maximum heart rate.

Heart rate is unstable during the warm-up running phase. As a result, there is very little fat-burning effect in the first 15 to 20 minutes of each of your runs.

Fat-burning phase.

Once you get past the warm-up run phase and your exercise system is fully mobilized, your heart rate will stabilize within the aerobic heart rate zone. It is at this point that fat is broken down in large quantities to go supply your muscles with energy.

If you run for 40-60 minutes in a single session, you will get about 30 minutes of efficient fat burning time. It will essentially ensure that your intake for the day will be less than your consumption and you will be able to achieve your goal of fat loss.

Summary.

You can achieve good fat loss by jogging aerobically for 40 to 60 minutes at a time and keeping your heart rate between 60% and 80% of your maximum heart rate at all times while running.

Pay attention to each run do not run a moment to stop a moment, run at least 4 times a week, do not take more than 3 consecutive days off, and then pay attention to control the diet, adjust the structure of the diet, I believe that you will soon be able to fulfill their wishes.

I am.Ink and White of Landscape.I hope my answer satisfies you, thanks!

Jogging over 30 minutes or more is the most efficient for fat burning, and around 45 minutes of running is optimal.

Whether you are using a treadmill to lose weight or running outside to lose weight, the key to being able to lose fat is your heart rate while running and how long you run for.

Running Time Determines Fat Burning Effectiveness

Many people will think that if they exercise they will burn energy and lose fat, which is neither entirely right nor wrong.

The reason why it is often said that to lose weight must run enough thirty minutes or more, is because the first thirty minutes of the body to consume the proportion of glycogen is higher than the proportion of fat, that is to say, when you start running the body burns a small proportion of fat, with the prolongation of time, glycogen will be more and more less and less, at this time the fat to provide more and more energy, and thirty minutes or so, is the proportion of fat burning the cut-off point, from this moment onwards fat Burning efficiency is the highest, of course, the heart rate is still during the weight loss heart rate Oh!

Why is running heart rate critical?

Heart rate is a key indicator for determining fat burning, so maintain a proper heart rate to efficiently burn fat. Running weight loss heart rate interval formula: (220-age) x 60% to 70%, as an example: an age of 30 years of age this way: (220-30) * 60% = 114 times / minute, which is the lowest weight loss heart rate. The maximum heart rate for weight loss is (220-30)*70%=133 beats/min. That is to say, when running heart rate should be maintained at 114 times per minute to 133 times between the time of the most efficient weight loss.

But it's hard to measure your heart rate without the help of a heart rate belt or other electronic device. I'll teach you an easy way: when you're running and you're neither out of breath nor able to speak normally, that's when the weight loss heart rate usually comes into play.

So, if you want to lose weight, just remember these two requirements. Of course, only rely on exercise to lose weight is still very limited, but also need to change habits from the dietary structure, reduce fat, sugar intake, control the mouth and open legs to make weight loss more effective.

【Small rainbow engaged in treadmill sales have nearly a decade of time, there are running and related issues can be discussed in the message, while welcome to pay attention to me】.

I'm here to refute the answers of all of the above.

Let's start with a summary: it's not true that you can't lose fat until you run for 40 minutes or more, that's typical one-sided science. What's true is - if you run, you lose!

The British BBC once specialized in a large documentary on how the human body accumulates fat and how to reduce fat, in which a lot of experiments were done, and a very important conclusion was finally reached:

Our body is a systematic project, made possible by a large number of chemical reactions, and it's not as simple as eating food and then either turning into calories or accumulating fat. Exercise is also not as simple as either consuming food or burning fat or burning muscle.

One of its most valuable findings is that it's not just calories that are burned during exercise. The body's metabolism is much faster for 24 hours after exercise, and even longer afterwards! This means that the body automatically burns more calories after exercising, without doing anything, than it did before exercising!

In other words: as long as you exercise, you lose weight, no matter how long it takes; because it's not just when you exercise that you lose weight, it's when you rest and sleep afterward!