When you run to lose weight, you must have heard the argument that it takes more than 20 (30, 40) minutes of consistency to actually lose weight.At this time you must have a lot of questions in your mind? Is it possible that the sweat of the previous exercise is in vain? However, you just silently adhere to the daily 20~40 minutes of running, a month later the body is still much lighter than before, body fat is also falling. May I ask how this can be explained?

Three major energy systems

To answer this query, it is important to start with the source of the body's energy during exercise.The human body has three energy systems; the phosphochemical (ATP/CP) system, the lactic acid (glycolysis) system, and the aerobic system.

ATP is low in muscle, and when the muscle undergoes strenuous exercise, the energy supply only lasts for about 1 to 3 seconds.Even if the total regeneration time relying on ATP is only approximately maintained for about 6 to 8 seconds.After that, it relies mainly on anaerobic fermentation of glucose and glycogen (from muscle), which lasts for about 2 to 3 minutes.Since lactic acid from anaerobic metabolism tends to cause muscle fatigue, prolonged endurance exercise requires ATP synthesis from energy released from aerobic metabolism.

Blood sugar and fat are consumed in synchronized and different ratios.

In fact, even if you jog for a minute, fat is involved in energy supply. It's just that at first it relies mainly on glycolysis, and as the duration of exercise increases, the percentage of fat function keeps going up, and above 20 minutes it relies mainly on fat for energy!By the end of the 40 minutes, the percentage of fat burned will be over 50%.

Here's the thing, if you run for more than 30 minutes, your body will be more likely to enter a fat-burning state , which is different from your usual body metabolism habits if you haven't been in the habit of running before. If you run for more than 30 minutes for a long period of time, after you get used to it, your body structure will change, and your body will be more likely to consume fat, and turn into the proverbial body that only eats but doesn't get fat.

Seeing what you mean by your question, you say that if you run for less than 30 minutes, you may be running for nothing, so is it a good idea to stop running?

But even if you run for 20 minutes, it's still a lot better than if you stay at home and don't go out, and as soon as you start running, there's a big chance that you've tasted a little bit of the joys of running in a way that people who stay at home and don't go out can never feel.

Similarly, if you have never run before, and there is no regular exercise habits, at the outset to give yourself to set the goal of running more than 30 minutes, in fact, is quite high, and not easy to achieve, easy to produce frustration, as well as to give yourself to set a small goal, for example, I'll run for ten minutes. When you are able to achieve a small goal, you are more likely to set yourself the next goal to achieve, so and so on, in less than a month, you may be able to run more than 30 minutes, then continue to continue, not only the weight changes, you will also find more running fun. You will enjoy running more and more.

The first thing to look at is what speed are you running at?

If you are running at a pace of 6 kilometers per hour, then probably the amount of fat you can put burn in an hour of running will also be low. If you are running at 12 kilometers per hour, then you will burn a lot of fat even if you run for 10 minutes.

The second thing to look at is your speed ration.

Running for the purpose of losing weight is recommended to be done in the hiIT style (High Intensity Interval Training). For example, running for two minutes at 12 kilometers per hour and then walking briskly for one minute, so that it only takes a total of half an hour, you will burn a lot more fat than if you had been running but at a very low pace. And, if you do it in this way, it will continue to burn your fat for 36 hours after the exercise. There are experiments that confirm that high intensity gap training will burn more fat than cardio or no intervals for the same period of time, even greater than 50%.

And see if you're running in the right position

Finally, a reminder to remember to warm up for at least 10 minutes before running, run for 30 minutes, and stretch for 10 minutes afterwards.

Remember to like it when you're done.

In fact, as soon as we start running, the fat of the organism is participating in energy supply, only that the proportion of fat participating in energy supply is different in each time period. To lose as much fat as possible through running, what we need to do is to let the fat participate in energy supply as much as possible, when fat loss is the most effective, because the same unit of time can consume more fat.

Studies have shown that fat output reaches its maximum power at 30min of continuous exercise at low intensity for a long period of time. In the initial stage of exercise, we are mainly consuming the body's sugar reserves, sugar is the main energy donor to supply energy, of course, this time the fat is also working, but due to the sugar is too strong, so the fat can only take a back seat to work. But with the prolongation of exercise time, sugar was mostly consumed, then came to the body's largest energy storage material fat play a role in the time, fat became the most important energy-supplying substances, and in the exercise to about 30min, the fat energy supply ratio is the largest, the highest efficiency of weight loss. This is why it is recommended to run for more than 30min, and if you can stick to jogging for an hour, then of course the fat consumed will be more. Remember one thing, consume most of the body's sugar, the rest is mainly fat burning, so to run to lose weight, the time must be more than 30 minutes to most fat loss.

As a runner for many years, it is an honor to answer this question for you!

Losing weight is really a technical job because it involves a lot of basic theories, and if we don't even know these basic theories, then there is a high chance that we will fail to lose weight and make all the efforts that we have put in empty!

Many people fail to fail here, so want to lose weight, we must master some basic knowledge of weight loss, weight loss theory, do not listen to some rumors, if we listen to these rumors, you will even be afraid to run, afraid to go to lose weight!

In my weight loss in my exercise, I often hear people say that each run more than half an hour to lose weight, then I was baffled, then I can only run ten minutes, according to this I certainly can not lose weight!

Is it true that it takes more than half an hour of running to burn fat? In fact, seriously you will lose, the truth is not so, today as a runner for many years of running, let me tell you the truth of this fact!

Run for more than half an hour to burn fat?

Actually, this statement is not true! Many people think that running for more than half an hour is the only way to burn fat in order to lose weight, and it is because of this statement that many people who want to lose weight are scared off, after all, they want to run for more than half an hour, which is difficult for beginners!

The truth is that our bodies are burning fat all the time! It's just that the percentage of fat burned is very small, but that changes as we exercise more!

When we exercise for a longer period of time, especially after 20 minutes, the speed and scale of fat burning will rise dramatically, and he will become our body's main energy-supplying material, so that our weight loss effect will also rise linearly!

So it's not about running for more than half an hour to burn fat, if you want to lose weight, you can keep your run to more than 20 minutes, which will burn more fat and make you lose weight faster!

If you want to burn fat, these are methods you have to master as well!

1. Moderate anaerobic

If we want to lose weight better and faster! Then moderate anaerobic is absolutely essential! We can do half an hour of anaerobic exercise first, and then do 30 minutes of aerobic exercise, the combination of the two, you will find how good the effect of weight loss!

Also moderate anaerobic exercise is very helpful in increasing our basal metabolic rate! If your basal metabolic rate is higher, then the less likely you are to bounce back after losing weight, which I'm sure is a dream come true for many people!

2. Interval tempo runs

When we are able to meet our exercise time, then our exercise style needs to change! It's best that we don't stay in one form of exercise for too long, as this can easily lead to less than optimal weight loss!

So we should use interval tempo running, fast running and jogging cross, so that in the same time, this running mode than a single uniform aerobic jogging to burn more calories, weight loss effect will also wrap your satisfaction!

Weight loss is definitely not a one-day job, we need to persist for a long time and use the right methods so that we can achieve the best results and make our efforts not in vain!

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The human body consumes energy in the following order: first of all, it consumes sugar directly, and after the sugar level decreases, it generates sugar by breaking down fat, and then continues to consume the sugar generated by fat decomposition; when the fat is exhausted, it starts to break down the muscle, and muscle metabolism can also generate sugar. However, the key is that the body does not wait until sugar is completely depleted before it starts to break down fat. The body's sugar is too low will appear hypoglycemic reaction, in order to maintain the body's sugar at an appropriate level, the body will dynamically consume the breakdown of fat to maintain sugar levels. So as long as you exercise, consume sugar, is the same as in the consumption of fat, sugar and fat consumption and can not simply be divided into two, the two dynamic balance.

But there are often articles science: running at least need to run more than thirty minutes in order to achieve the purpose of fat loss, that is because the research test had pointed out that the first 15 minutes of aerobic exercise, by the myo-glycogen as the main energy supply, you exercise in the first 15 minutes of the main calorie consumption is sugar, fat supply in the exercise of 15 to 20 minutes before the start of the start. The 10th minute the blood will begin to flow into the adipose tissue and begin to burn fat, the 20th minute onwards can reach 50% fat burning rate. That's why aerobic exercise is generally required to last 30 minutes or more, it's to make sure that you're burning fat at a 50% fat burning rate for at least 10 minutes.

　　In a nutshell, blood sugar begins to deplete in the first minute of exercise, and after ten minutes of exercise, blood flow in adipose tissue increases, indicating that fat burning has begun, with adipose tissue blood flow reaching its highest point at 30 minutes of exercise. Of course, if you can last up to 40 minutes or even longer you can burn more fat at a highly efficient fat burning rate! But don't overdo it, longer than an hour the fat burning efficiency will decrease.

I hope the above answer can help you.

The authoritative interpretation of Pharmaceutical Affairs, unauthorized reproduction, plagiarism will be punished.

Many people will think that during the exercise process, only to reach a certain "output power", the fast sugar and so on consume all the fat burning, which is the same with the "localized weight loss" in fact is the same reason: they think that the body supply and consumption system is a single operation.

I'm not going to go through the information, but if anyone is interested in taking the bull by the horns, they are welcome to share and discuss.

The nine major systems of the body work in tandem: you look at a green plum, your brain remembers its taste, your brain secretes the appropriate hormones, your mouth gushes out saliva, and your throat muscles feel contracted ...... This is an example. Through this example, that our body has been as a whole in the synergistic operation - expressed in physical concepts, is working in parallel, rather than working in tandem: see the plum, the body's vision, taste, and other major systems work together to bring you an abstract and image of the "acidic "Sour" feeling.

Scientific studies have shown that when a person awakens his muscles and nerves, the major systems of the body begin to function simultaneously: the mitochondria supply more energy to the cells, the brain gives instructions for the heart to deliver more oxygen and blood to the activated muscles ...... And the source of this energy stems from the breakdown of fast sugars on the one hand, and from fat burning, and, of course, a very small percentage of muscle is broken down to provide the energy needed for exercise when the first two ways are lacking.

Say so much, just tell the subject: as long as the movement, your body first more consumption is fast sugar, fat is also burning at the same time, just before the fast sugar consumption is finished, fat burning is not so much; once the amount of exercise reaches a certain level, fast sugar consumption is finished when the fat to accelerate the burning. In general, moderate strength training starts to burn a lot of fat after about 20 minutes. Therefore, don't be confused by some strange arguments, exercise will burn fat, just need to reach a certain amount of exercise, fat can be more efficiently burned, weight loss and fat loss effect is also more obvious. In addition, the muscles that get strengthened after exercise have greater energy consumption, higher body metabolic rate, and higher fat burning rate.

Here's to a pit-free world and hopefully weight loss.

The most effective way to lose weight is to exercise, but which way of exercise is to time to adhere to, running is a common way to lose weight, it can consume the body's own energy, can make the leg line more delicate, running must be more than 30 minutes to have a weight loss effect, because after 20 minutes to consume is the body fat, it is recommended that every day to run for 50 minutes to run the effect is more obvious.

If you insist on running every day, you can see the effect after a month, although not a lot, but the reduction is pure fat, coupled with a reasonable diet, the weight loss effect is twice the result with half the effort.

Do you have to run for 30 minutes to burn fat for weight loss?

Through the body's normal consumption of energy shows that people in the movement of the first is consumed carbohydrates, after scientific testing, the human body in the movement of oxygen consumption reached 75% of the state need to continue to exercise for more than 45 minutes before the fat will be consumed! Such a way to lose weight is difficult for the average person to adhere to! Excessive exercise can also cause physical damage!

Exercise and Weight Loss

The main principle of achieving weight loss through running is to regulate metabolism! Consumption of fat! Make fat decomposition! People need muscle movement when exercising, muscle movement will consume heat energy to make fat metabolism, consume heat energy to break down fat and the intensity of the exercise has a direct relationship!

The Harmful Effects of Excessive Exercise

Excessive exercise will increase the burden on the body! This leads to accelerated aging of the body, and a lot of running will also have an effect on the wear and tear of the joints. After a lot of exercise you will feel hungry and then eat a lot, which in turn replenishes calories and accelerates fat synthesis!

How to tell if you're exercising too much

① Decrease in appetite and feeling nauseous ② Loss of energy and low work efficiency ③ Joint pain and discomfort ④ Slow recovery from physical weakness ⑤ Significant decrease in libido ⑥ Feeling fatigued with little exercise! If you are experiencing any of the above symptoms, please rationalize your exercise program!

A sensible approach to weight loss must conform to three main principles: the

I: Low glycemic

II: Nutrient-rich

III: Negative energy balance

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Depending on the individual's physique surely everyone is different, some people may run a 20 minutes to fat as the main consumption of energy to begin to consume, while some people run a 40 minutes may start, on average, probably to exercise for more than 40 minutes, the majority of people can achieve the use of fat as the main consumption of energy mode.

In fact, most of the time our body is mainly consuming glucose for energy supply, in fact, fat is also being consumed, just in a smaller proportion. Because the body is used to utilizing glucose, which is the body's primary source of energy, it is efficient and has no by-products, but if glucose is in short supply, the body may begin to consider increasing the proportion of fat for energy supply. Insufficient glucose is not a complete depletion of glucose in the body, but the glucose stock has been reduced, although still supplying energy, but the body will increase the proportion of fat energy supply, generally after 40 minutes of running the amount of glucose in the body a large number of decreases in the body, the body in the consideration of the decomposition of glucose to generate glucose energy supply, the body will indirectly begin to consider the increase in the proportion of fat energy supply.

Each exercise does not have to be excessive, adhere to about 1 hour is enough, excessive exercise, especially for the first exercise may consume a lot of energy, and on the cardiorespiratory examination of the larger. Every week you can choose 3 to 5 days of exercise, a movement of about 1 hour, the first 30 minutes can choose anaerobic exercise, so that the sugar consumption, after 30 minutes can take more aerobic exercise, to assist the consumption of fat.